Delicious alternatives to wheat-based recipes

It’s estimated that 1 percent of the global population has celiac disease, with another 7 percent having some form of gluten sensitivity. And this number is on the rise. Gluten sensitivity, or even excessive consumption of gluten (like we have in the modern Western diet), can contribute to cascading cases of inflammation, autoimmune disease and chronic health conditions.1

Autoimmune disease can have a long-term impact on your health if not treated carefully, including increasing your risk of heart disease, cancer and gut inflammation. One thing we have realized is that it’s not only the gluten that’s contributing to chronic health concerns; it’s also the farming process. Monocropping (the practice of growing a single crop year after year on the same land), especially wheat, can have devastating impacts on your health due to the increasing amounts of pesticides and chemicals used. 

And if you’re reaching for a gluten-free blend on your grocer’s shelf, more often than not you’ll find it packed with chemically made preservatives, thickeners, stabilizers and colors to help it mimic the texture of wheat. 

So where you can, make sure to buy organic gluten-free flours with the fewest ingredients possible. When starting out with gluten-free baking and cooking, many of the texture and taste issues are directly related to the types of flours used.

Luckily, over the years, we’ve tried nearly every gluten-free flour imaginable, and here are three of the best that we recommend. 

CASSAVA (MANIOC) FLOUR 

This root vegetable blend is one of the closest textures you’ll find to “the real deal.” Normally, multiple flours and additives are blended to achieve a gluten-like texture, but that’s not the case with cassava. The flour (derived from the starchy tuber) has high carbohydrate content, making it a valuable food in many indigenous cultures. 

Unlike other alternatives, cassava flour is very mild and neutral in flavor, as well as low in both fat and sugar. It’s not grainy or gritty in texture—rather, it’s soft and powdery. Plus, the blend is great for everyone as it is free of gluten as well as grain and nuts.

TAPIOCA FLOUR 

From time to time, the terms cassava flour and tapioca flour are used interchangeably. However, there are some very important differences to note. Tapioca is a starch extracted from the cassava root through a process of washing and pulping. The wet pulp is then squeezed to extract a starchy liquid. Once all the water evaporates from the starchy liquid, the tapioca flour remains. 

Tapioca is an almost pure starch, meaning it possesses similar binding properties to gluten. It contains small amounts of protein, fat and fiber but still has a valuable role in digestion. It is a source of resistant starch, which, as the name implies, makes it resistant to certain functions in the digestive system. 

This kind of starch is linked to benefits such as feeding the friendly bacteria in the gut, thereby reducing gut inflammation and harmful bacteria, and lowering blood sugar levels.2

ALMOND MEAL 

If nuts are still a mainstay in your diet, almond meal is another great substitute for plain wheat flour—especially when it comes to baking. It has a sweet, buttery and slightly nutty flavor, with a texture perfect for cakes and crumbles. 

It is also one of the most nutritious flour substitutes, as it is high in protein, manganese, vitamin E and monounsaturated fats; low in carbohydrates; and contains fiber. Plus, it’s relatively easy to make from the leftover pulp of homemade almond milk.

Gluten-free vegan pancakes with seasonal fruit and coconut yogurt 

Vegan pancakes are tricky to nail, but this recipe is so simple that it has become a favorite with our team. 

SERVES: 2 

YIELD: 8 pancakes 

PREP TIME: 5 minutes 

COOK TIME: 10 minutes 

INGREDIENTS

• ½ cup cassava flour 
• ½ tsp baking soda 
• 1 pinch unrefined sea salt 
• ½ cup unsweetened plant-based milk of choice (coconut, almond, oat) 
• 1 Tbsp pure maple syrup 
• 1 Tbsp coconut oil
•  1 cup fresh berries or seasonal fruit 
• 2 to 3 Tbsp coconut yogurt (optional) 

METHOD

1. Combine the cassava flour, baking soda and salt in a large bowl. 
2. Pour in the milk and maple syrup, whisking together, and gradually pour in ¼ cup water. 
3. Heat a large frying pan over medium-high heat, grease with the coconut oil and drop ¼ cup of the pancake mixture into the pan. 
4. Cook until bubbles form, flip and cook for another minute. Repeat until all the mixture is used up. 
5. Add the berries to the same frying pan and add ¼ cup water. Cook down the berries over medium heat until a berry sauce forms. 
6. Serve the pancakes topped with the berry sauce and coconut yogurt.
   

TIP: Cassava flour, also known as manioc flour, is readily available in health food stores. It’s the perfect gluten substitute, as it has a very similar texture to wheat flour.

Gluten-free pizza with seasonal roast vegetables 

There’s something so satisfying about making a homemade pizza! Our gluten-free base is easy to put together and bakes nicely with any of your favorite pizza toppings.  

SERVES: 2 

YIELD: 2 pizzas 

PREP TIME: 20 minutes

COOK TIME: 25 minutes 

PIZZA DOUGH 

• 1½ cups cassava flour 
• 1 cup tapioca flour 
• 2 tsp unrefined sea salt 
• 1 tsp dried oregano 
• 1 tsp dried thyme 
• 2 organic free-range eggs 
• ½ cup olive oil, plus more for oiling dough 
• 1 cup water, room temperature 

TOPPINGS 

• ¼ cup Hidden Vegetable Pasta Sauce (see page 53) 
• 1 small zucchini, grated into ribbons 
• ½ red onion, thinly sliced 
• ½ red bell pepper, thinly sliced 
• ¼ cup kalamata olives, pitted and halved 
• 3 Tbsp Cashew Hemp Basil Pesto 
• Handful of fresh basil leaves 

METHOD

1. Preheat the oven to 400°F (200°C). Though not necessary, if you have a pizza stone, place it in the oven to heat. 
2. Combine the cassava flour, tapioca flour, salt, oregano and thyme in a medium mixing bowl. Create a well in the center. 
3. Add the eggs, oil and ½ cup water to the center of the well. Fold the mixture to combine all the ingredients well, gradually adding more water as needed. You want the mixture to be sticky enough to roll out. 
4. Chill the dough in the refrigerator or freezer for around 20 minutes while you prepare the pizza toppings. This will allow the dough to firm up and make it easier to handle. 
5. Place a piece of parchment paper on your work surface and coat your hands in a small amount of oil to prevent dough from sticking.
6. Scoop out the dough and divide in half. Form each half into a ball. Use a rolling pin or glass bottle to roll out each ball as thinly as possible. 
7. Bake on a pizza stone or baking tray for 10 minutes or until the base begins to brown. 
8. Remove from the oven and top with the pasta sauce, zucchini, onion, pepper, olives and pesto. 
9. Return to the oven and bake for another 15 minutes until the vegetables are just browned and the crust is done to your liking. Top with basil and serve.

Cashew hemp basil pesto

Some things in life are worth holding on to, and that includes a good pesto recipe. Our version of basil pesto doesn’t require any complicated ingredients, just wholefoods pantry staples and a whole lot of love. 

SERVES: 4 

YIELD: 1½ cups 

PREP TIME: 5 minutes 

COOK TIME: None 

INGREDIENTS

• 1 cup basil leaves 
• 1 garlic clove peeled 
• ¼ cup activated cashews 
• 1 Tbsp hemp seeds
• 1 pinch unrefined sea salt and black pepper 
• ¼ cup extra virgin olive oil
• Juice of 1 lemon 
• 1 Tbsp nutritional yeast (optional) 

METHOD

1. Blend all the ingredients in a food processor. If using a mortar and pestle, grind the basil, garlic, cashews, hemp seeds, salt and pepper to form a paste. Add the oil and lemon juice at the end and mix. If you’d like a cheesier flavor, add nutritional yeast. 
2. Store in an airtight container or jar in the fridge for up to five days. 

TIP: The addition of hemp seeds provides a powerful nutrition punch, and the added yeast offers a traditional “cheesy” flavor, without the dairy. It’s an all-around winner, and you’ll find yourself making it weekly!

Homemade gluten-free wraps 

These gluten-free wraps are a staple of ours. They are super easy to make and are a great replacement for store-bought wraps and tortillas.

SERVES: 1 

YIELD: 4 large or 6 to 8 small wraps

PREP TIME: 2 minutes 

COOK TIME: 5 minutes

INGREDIENTS

• 1 cup almond meal 
• 1 cup tapioca flour 
• 2 organic free-range eggs
• ½ cup (4 oz) canned coconut milk 
• 1 pinch unrefined sea salt 
• 1 tsp coconut oil

METHOD

1. Combine the almond meal, tapioca flour, eggs, coconut milk, ½ cup water and salt in a bowl to form a smooth, thin batter. You may need to add a little more water to thin out the mixture.
2. Melt the coconut oil in a small frying pan over medium heat. 
3. Ladle ¼ cup batter into the pan, tilting and swirling to coat the base in an even layer. When using the recipe for taco-size tortillas, you might want to use a little less batter at a time to make small taco wraps. 
4. Cook for 2 to 3 minutes, then carefully turn the wrap over with a spatula and cook for a further 2 minutes, or until golden. Lift the wrap from the pan and set aside. 
5. Repeat with the remaining mixture, greasing the pan with more coconut oil as needed between wraps.

TIP: For an equally delicious wrap, you can use 2 cups of manioc/cassava flour instead of the almond-and-tapioca flour mix

Everyday chili lime fish tacos

SERVES: 2 

YIELD: 6 

TACOS PREP TIME: 15 minutes

 COOK TIME: 20 minutes

INGREDIENTS

• 3 Tbsp extra virgin olive oil
• Juice of 2 limes, divided 
• 1 tsp chili powder 
• 1 garlic clove, crushed 
• 2 pinches unrefined sea salt, to taste, divided 
• Two 5-ounce (150 grams) fillets whitefish (cod, haddock, snapper or equivalent) 
• 1 mango, fresh or frozen, diced
• ½ cup cilantro (coriander), roughly chopped 
• ¼ red onion, thinly diced 
• ¼ bunch (about 4) radishes, diced 
• 1 long red chili, deseeded, thinly sliced 
• 4 to 6 Homemade Gluten-Free Wraps (left) 
• ½ avocado, sliced

METHOD

1. Preheat the oven to 400°F (200°C). 
2. Whisk together the oil, juice of one lime, chili powder, garlic and a pinch of salt in a bowl.
3. Pour the dressing over the fish in an oven-proof dish. Bake for 15 to 20 minutes.
4. While the fish is baking, prepare the salsa by mixing the mango, cilantro, onion, radishes, chili, juice of ½ a lime and a pinch of salt in a bowl. Set aside. 
5. Layer the tortillas with the fish, salsa, avocado and a squeeze of lime

Vegan carnitas with jackfruit and mushroom

SERVES: 2 

YIELD: 6 tacos 

PREP TIME: 15 minutes

COOK TIME: 20 minutes

INGREDIENTS

• 1 small red onion, thinly sliced 
• 2 garlic cloves, crushed 
• 1 cup button mushrooms, thinly sliced 
• One 14-ounce (400-gram) can of young jackfruit, drained, rinsed and sliced 
• 2 Tbsp extra virgin olive oil, divided
• Juice of 1½ limes, divided 
• 1 Tbsp tamari sauce
• 1 tsp ground cumin 
• 2 tsp ground coriander 
• 1 tsp smoked paprika 
• 1 tsp dried oregano 
• 4 to 6 Homemade Gluten-Free Wraps (see page 51) 
• ½ avocado, sliced 
• ¼ small head red cabbage, finely shredded 
• Handful of fresh cilantro (coriander)

METHOD

1. Combine the onion, garlic, mushrooms and jackfruit in a large bowl. Coat with 1 Tbsp oil, the juice of 1 lime and tamari. Mix well and set aside to marinate for 10 minutes. 
2. Combine the cumin, coriander, paprika and oregano in a small bowl. Set aside. 
3. Add 1 Tbsp oil to a large frying pan over medium-high heat, followed by the marinated mushroom-jackfruit mix. Cook for 10 to 12 minutes or until the mushrooms begin to soften. 
4. Add the spice mix, stirring well to coat all the ingredients. Continue to cook for 1 to 2 minutes. 
5. Assemble the tacos by layering the tortillas with the mushroom-jackfruit mixture, avocado, cabbage, fresh cilantro and a squeeze of lime.

Hidden vegetable pasta sauce

If only it was as easy to get kids to eat vegetables as it is pasta! That’s exactly why the Hidden Vegetable Pasta Sauce is a household favorite—it’s nutrient-packed, incredibly versatile and more delicious than versions from the grocer.

SERVES: 10

YIELD: 8 cups 

PREP TIME: 20 minutes 

COOK TIME: 30 minutes

INGREDIENTS

• 1 Tbsp extra virgin olive oil 
• 1 yellow onion, finely diced 
• 2 garlic cloves, crushed 
• 3 celery stalks, finely diced 
• 2 medium zucchini, finely diced 
• 1 red bell pepper, finely diced 
• 2 carrots, finely diced 
• 2 cups baby spinach, roughly chopped 
• ½ tsp dried oregano 
• ½ tsp dried thyme 
• ½ tsp dried basil 
• 1 tsp sweet smoked paprika 
• 1 bottle (700 grams/24 oz/3 cups) organic tomato passata 
• 2 cups organic vegetable or bone broth 
• 1 Tbsp tomato paste 
• ½ bunch fresh basil leaves

METHOD

1. Add the oil, onion and garlic to a large pot over medium heat. Cook for 2 to 3 minutes or until the onion becomes translucent. 
2. Add the celery, zucchini, bell pepper, carrots and spinach and cook for around 15 minutes, continually stirring until the vegetables soften. Add the oregano, thyme, basil and paprika and stir for 1 minute. 
3. Add the passata, vegetable broth and tomato paste. Stir to combine well. Bring to a boil, then reduce the heat and simmer for 15 minutes. 
4. Allow the sauce to slightly cool, then add the fresh basil leaves and blend to a smooth consistency. 
5. Allow the sauce to fully cool. Serve, refrigerate or freeze in portion sizes. 

TIP FOR STORING: This makes a lot of sauce. We love keeping some in the fridge to use throughout the week, then freezing the remaining sauce into portions to use for different recipes.

Gluten-free banana bread 

Banana bread has always been a kitchen hero, but we struggled to find any standout recipes that weren’t laden with gluten. The few gluten-free recipes we found crumbled at the touch—and not in the good way! This recipe emerged as our own personal hero, and it’s going to be yours now too.

SERVES: 8 to 10 

YIELD: 8 to 10 slices 

PREP TIME: 10 minutes 

COOK TIME: 40 minutes

INGREDIENTS

• 1½ cups cassava flour 
• 1 tsp baking soda 
• ½ tsp unrefined sea salt 
• ¼ tsp ground cinnamon 
• 3 medium extra-ripe bananas, mashed 
• ¹⁄³ cup extra virgin olive oil 
• ¹⁄³ cup pure maple syrup 
• 3 organic free-range eggs 
• 2 tsp vanilla extract 
• 3 Tbsp unsweetened plant-based milk of choice (coconut, almond, oat)

METHOD

1. Preheat the oven to 350°F (180°C) and line a standard loaf pan with parchment paper. 
2. Mix the cassava flour, baking soda, salt and cinnamon in a large bowl. 
3. Make a well in the center of the dry ingredients and add the bananas, oil, maple syrup, eggs, vanilla extract and plant-based milk. 
4. Whisk together until combined well. 
5. Pour the batter into the lined loaf pan and bake for 35 to 40 minutes, or until an inserted skewer comes out clean. 
6. Allow the banana bread to cool slightly before removing and serving.

What do you think? Start a conversation over on the... WDDTY Community