Gluten-Free Pumpkin Recipes 2008

2008 Gluten-Free and Wheat-Free
Pumpkin Recipes Summary

Pumpkin Pie Pumpkin, Acorn Squash

Just in time for Halloween, here's a consolidated summary of some of the gluten-free and wheat-free pumpkin-featuring recipes that I have made available on this blog and on our online gluten-free recipes library. These gluten-free recipes include everything from main-courses to side dishes to desserts, with pumpkin as the Celiac-safe ingredient of inspiration for each creation - all in time for Halloween or Thanksgiving.

I also have some NEW recipes coming soon that feature pumpkin as well, and I should have them online over the coming days and weeks here too. But, this list will certainly get you thinking of Halloween and pumpin-themed dishes, if you are not already.

Note: the hyperlinks (underscored text) within the text below link to the page(s) with the actual recipes. I didn't repeat the full recipe text for each of these here, since it is just a click away already.

Being no surprise that I am a huge fan of home-baked gluten-free desserts, whether there is a nearby Holiday to provide an excuse to bake some extra treats or not, I will begin with dessert recipes.

Dessert Recipes

Gluten-Free Pumpkin Roll - Cream Cheese Filling

Gluten-Free & Wheat-Free Pumpkin Roll RecipeA perennial favorite this time of year is the Gluten-Free Pumpkin Roll recipe. This particular pumpkin roll has that flavorful pumpkin spice-cake rolled around a layer of sweetened cream cheese filling. The whole creation is dusted with a bit of powdered sugar, and served chilled. What a fantastic way to enjoy that pumpkin!

Gluten-Free Pumpkin Crème Brulée

Gluten-Free & Wheat-Free Pumpkin Crème Brulée Recipe 
I certainly enjoy one of the ultimate rich desserts - Crème Brulée! And in this case it is an incredible Crème Brulée featuring Pumpkin accents. I sure hope your diet allows you to still enjoy the dairy richness of this recipe, as it is just wonderful, and not only for Thanksgiving or Halloween. This gluten-free Gluten-Free Pumpkin Crème Brulée Recipe features a full-cream Crème Brulée that has a subtle, yet flavorful, pumpkin flavor throughout the rich custard. Creme Brulee can optionally be topped with a caramelized sugar layer if you prefer the traditional burnt-sugar top.

Gluten-Free and Dairy-Free Pumpkin Bundt Cake

Gluten-Free and Dairy-Free Pumpkin Bundt Cake Recipe
Here is a quick and easy pumpkin-accent cake that will fit the season well: Gluten-Free Dairy-Free Pumpkin Bundt Cake recipe. A nice blend of spices - clove, cinnamon, nutmeg, ginger (and even a bit of cocoa!) - give this cake much of the same overall flavor as a pumpkin pie would enjoy. And, it is quick and simple to prepare.


Main Courses and Side-Dishes
Are pancakes a main course?

Gluten-Free Pumpkin Pancakes!

Gluten-Free Pumpkin Pancakes Recipe
I don't know about you, but for me, Pancakes do count as a main course on more than a few occasions. So, here is one type of Gluten-Free Pumpkin Spice Pancake Recipe that I enjoy on occasion. I say "one type" because I tend to regularly vary the ingredients, especially the flours that I use, on a rather ad-hoc basis.

Some days I'll use some Millet flour, other days will include Sorghum, and still others the Teff and Buckwheat (which IS safe for Celiac sufferers in its pure form - it is NOT a wheat, though it sounds like it). I also have a tendency to throw a few chocolate chips into the mix and turn the whole pancake into a giant cookie of sorts :)



Pumpkin as Pasta
I wrote a blog about using pumpkin as a "pasta" of sorts. As such, this dish works well as both a main course or a side dish - take your pick. Quite often, it is a wonderful low-calorie and healthy feature item for my dinner. It is simple to prepare, mild in flavor (primarily taking on the flavor of whatever pasta sauce you choose), and starts using pumpkin in its most basic form, without the usual pumpkin-pie spices many are accustomed to. This recipe relies on the basic baked-pumpkin recipe.


Standard Baked Pumpkin Recipe
I wrote this gluten-free blog entry a while back, about how to prepare a small pumpkin-pie type pumpkin as a baked pumpkin for eating as you would any other baked squash. It is quite simple to take a pumpkin, "gut it", place it in the oven, and produce a healthy and satisfying dish (or foundation for other recipes). And, speaking of a foundation for other recipes, I'll move on to another recipe which features this baked pumpkin...



Gluten-Free & Wheat-Free Pumpkin Risotto
And now, for a wonderful pumpkin-accent side dish for the season, do not forget the Gluten-Free Pumpkin Risotto Recipe. It has a mild, pleasant flavor, with just a hint of cinnamon to go along with the very subtle pumpkin undertones. It relies on the baked pumpkin recipe again, though you could probably just as easily use canned pumpkin if you choose.


Happy Halloween and Pumpkin Eating
These recipes should make for some great Gluten-Free Thanksgiving Recipes as well, so keep them close at hand for any of those leftover pumpkins you may have sitting around in next month. As in prior years, I have already cooked my pile of pumpkins and have frozen their cooked pulp for later. And, just in time... my 2007 bounty JUST ran out a few weeks before the new pumpkin season started here in Ohio.

Happy Halloween everyone, and happy pumpkin eating too!

Gluten-Free Pumpkin Recipes Summary

Just in time for Halloween, I want to recap some of the gluten-free and wheat-free pumpkin-featuring recipes that I have made available both recently and over the past year online. These gluten-free recipes include everything from main-courses to side dishes to desserts, and pumpkin provides the Celiac-safe ingredient of inspiration for each creation.

Note: the hyperlinks (blue, underscored text) within the text below links to the page(s) with the actual recipes. I didn't want to repeat the full recipe text for each of these here, since it is just a click away already.

Now, since I am definitely a fan of gluten-free desserts, especially around the Holidays when there are ample excuses to bake some extra treats, let me start with those recipes.

Dessert Recipes

Gluten-Free Pumpkin RollA perennial favorite this time of year is the Gluten-Free Pumpkin Roll recipe. This particular pumpkin roll has that flavorful pumpkin spice-cake rolled around a layer of sweetened cream cheese filling. The whole creation is dusted with a bit of powdered sugar, and served chilled. What a fantastic way to enjoy that pumpkin!

Gluten-Free and Dairy-Free Pumpkin Bundt CakeHere is a quick and easy pumpkin-accent cake that will fit the season well: Gluten-Free Dairy-Free Pumpkin Bundt Cake recipe. A nice blend of spices - clove, cinnamon, nutmeg, ginger (and even a bit of cocoa!) - give this cake much of the same overall flavor as a pumpkin pie would enjoy. And, it is quick and simple to prepare.


Main Courses and Side-Dishes
Are pancakes a main course?

Gluten-Free Pumpkin Pancakes
I don't know about you, but for me, Pancakes do count as a main course on more than a few occasions. So, here is one type of Gluten-Free Pumpkin Spice Pancake Recipe that I enjoy on occasion. I say "one type" because I tend to regularly vary the ingredients, especially the flours that I use, on a rather ad-hoc basis. Some days I'll use some Millet flour, other days will include Sorghum, and still others the Teff and Buckwheat (which IS safe for Celiac sufferers in its pure form - it is NOT a wheat, though it sounds like it). I also have a tendency to throw a few chocolate chips into the mix and turn the whole pancake into a giant cookie of sorts :)



Pumpkin as Pasta
I recently wrote a blog about using pumpkin as a "pasta" of sorts. As such, this dish works well as both a main course or a side dish - take your pick. Quite often, it is a wonderful low-calorie and healthy feature item for my dinner. It is simple to prepare, mild in flavor (primarily taking on the flavor of whatever pasta sauce you choose), and starts using pumpkin in its most basic form, without the usual pumpkin-pie spices many are accustomed to. This recipe relies on the basic baked-pumpkin recipe.


Standard Baked Pumpkin Recipe
I wrote this gluten-free blog entry just a while back, about how to prepare a small pumpkin-pie type pumpkin as a baked pumpkin for eating as you would any other baked squash. It is quite simple to take a pumpkin, "gut it", place it in the oven, and produce a healthy and satisfying dish (or foundation for other recipes). And, speaking of a foundation for other recipes, I'll move on to another recipe which features this baked pumpkin...



Gluten-Free Pumpkin Risotto
And now, for a wonderful pumpkin-accent side dish for the season, do not forget the Gluten-Free Pumpkin Risotto Recipe. It has a mild, pleasant flavor, with just a hint of cinnamon to go along with the very subtle pumpkin undertones. It relies on the baked pumpkin recipe again, though you could probably just as easily use canned pumpkin if you choose.


Happy Halloween!
Certainly all these recipes could make for some great Gluten-Free Thanksgiving Recipes as well, so keep them close at hand for any of those leftover pumpkins you may have sitting around in a month. I know I'll be feasting on various pumpkin recipes for the next few months, as I have already cooked up quite a pile of pumpkins and have frozen their cooked pulp for later. Happy Halloween everyone, and happy pumpkin eating too!

Gluten-Free Pumpkin Risotto

The Fall presents plenty of opportunity to create some wonderful gluten-free recipes during the time of Halloween and Thanksgiving. One of the stars of the season is pumpkin, which happens to be in-season just at the right time for these holidays. As such, the holidays bring with them an expectation (at least for me) of pumpkin pie, pumpkin bread and pumpkin roll,... but now I also see other great uses for this healthy and versatile squash.

I recently wrote a gluten-free blog entry about one such recipe, a super-healthy gluten-free baked pumpkin recipe (the blog also discussed the potential health benefits of cinnamon too if you're interested). Further extending the reach of pumpkin into other gluten-free main-course and gluten free side-dish options today is a recipe that takes the baked pumpkin from earlier and uses it as a featured ingredient in a new dish my wife created:
Gluten-Free Pumpkin Risotto.



That's a picture of the final product, sprinkled with a bit of cinnamon on top. It's not one of the better pictures I've taken, but I think it's good enough to get a feel for what to expect.

Gluten-Free Pumpkin Risotto Recipe

Ingredients

• 1 Cup Risotto (uncooked)
• 2 Tablespoons Olive Oil
• ¾ Cup Vegetable Broth
• ¾ Cup Organic Whole Milk*
• 1½ Cups Water
• ¼ Teaspoon Salt (optional)
• ¼ to ½ Teaspoon Cinnamon (or to taste)
• 1 Cup (packed) Flesh from Cooked Pumpkin-Pie Pumpkin (i.e., approximately half of one small baked pumpkin-pie pumpkin)
  

*Note: Can substitute soy milk for the organic whole milk. Or, remove milk and increase vegetable broth to 1 Cup and water to 2 Cups. Risotto will not be as creamy with such substitutions.

Directions

• Begin by baking the pumpkin pie pumpkin according to my prior blog (baked pumpkin recipe) and go as far as scraping out the cooked flesh into a bowl (once baked pumpkin is cool enough to safely handle). Once pumpkin flesh is ready for use, proceed.
  

• In medium (2 Quart) sauce pan stir together Risotto and olive oil over medium-high heat. Continue to stir for approximately one minute.
• Add remaining ingredients (this includes the pumpkin) and stir. Bring to boil and then cover. Reduce heat and allow to simmer for 20-25 minutes (Check after 20 minutes. If liquid has been absorbed and a creamy sauce remains, Risotto is done - if not, stir and continue to simmer until done.
  
• Give the risotto a final stir prior to serving. Garnish (optionally) with Cinnamon as pictured.

That's the recipe, sweet and simple. It yields a risotto with a pleasant, mild accent flavor that just makes it stand out from plain risotto, as well as fit in as a perfect Halloween or Thanksgiving dinner addition. I have specifically targeted using fresh-cooked pumpkin from scratch as the pumpkin ingredient of choice. I don't know how the recipe would perform with canned pumpkin, but you could certainly try it.

Since I picked up 60 of these locally-grown pumpkin pie pumpkins (at the bargain-price of 3 for a dollar!) from farms near my parent's place here in Ohio, I've been busy cooking pumpkins quite regularly. 20 bucks worth of pumpkins filled nearly the entire trunk of my car. So, now I'm busily trying to get through 6 to 9 pumpkins a day - baking them, digging out the centers, and freezing the pumpkin flesh for future (off-season) gluten-free recipes use.

This works quite well by the way (freezing the flesh for later), as I tested it out before buying a pile of pumpkins. Simply place the cooked flesh in freezer bags or freezer containers, allow to cool to room temperature, then pre-chill in the refrigerator, and finally move them to the freezer for long-term storage. When ready to use, simply extract from the freezer, thaw the pumpkin flesh, and include in your recipes.

I have been working on additional pumpkin themed recipes, and I plan to add all these recipes to my online gluten-free recipes library as time permits (in addition to here on the Gluten Free Blog). Enjoy!

Gluten-Free Recipes : Pumpkin / Tomato Soup

This is a continuation on the recent series of Gluten-Free Blog postings I have featured here using recipes that put our annual garden harvest to use in delicious and healthy gluten-free diet delights.

Today's post is combines our recent very versatile tomato, onion, peppers, basil, and garlic "base" recipe with another long-time gluten-free favorite (and highly versatile) vegetable: pumpkin! Our garden produced everything but the pumpkin for the recipe... our zuchini and white-squash and other squashes could be used instead perhaps, but pumpkin was my choice of the moment, and I had some left in the freezer from last year still that I wanted to use up. So, here is the result.

This "gluten-free recipe" is about as easy as it gets, presuming you have had created the constituent recipes - baked pumpkin and the fresh tomato and vegetable base recipe - from earlier :)

If not, don't worry, you can achieve a similar outcome (well, sorta), using a jar of your favorite gluten-free pasta sauce (and perhaps some added vegetables and herbs) along with pumpkin puree. The only problem with using canned pumpkin instead of preparing your own baked fresh pumpkin puree, is the texture will not quite be the same. Perhaps the close-up picture from my prior posting on gluten-free pumpkin "pasta" will make that evident, as you can see the fibrous nature of the cooked pumpkin that I'm using for this latest pumpkin/tomato/vegetable and herb soup/stew (pictured here).


Aside from just combining the pumpkin with the tomato "base" recpe, I add some hot red-pepper flakes to my version of the recipe, to give it a bit of extra zing. But, you can certainly season as you like. It is a super-healthy low glycemic-index soup that is quite flavorful! You don't taste pumpkin much per se, as the tomato and peppers, onions, basil and garlic tend to provide the bulk of the flavor in this recipe. But, the pumpkin adds some heartiness and makes for a recipe that is just a bit different.

This is a great way to use all that cooked pumpkin up that we freeze every Fall. After a year, I am *just* finishing up eating the 60 pumpkins we cooked and froze the flesh/pulp from last year. And, I just purchased the first of this year's harvest that I now need to bake and start freezing again: 15 pumpkin-pie pumpkins for $7.50 direct from a nearby farm. Wonderful!

Again, these very affordable (50cents each!) pumpkins have made for wonderful recipes all year round, whether for gluten-free pumpkin-roll cake, pumpkin risotto, pumpkin "pasta", gluten-free dairy-free pumpkin cake or this current recipe for pumpkin soup/stew. I hope you are able to enjoy these recipes as much as we do!

Super-Healthy Gluten-Free Pumpkin Recipe

Ah yes, that wonderful gluten-free squash (or gourd) that many of us love to make into Pumpkin Pie, Pumpkin Rolls, Pumpkin Bread, Pumpkin Custard, and so many other delicious pumpkin-themed treats (not to mention pumpkin soup, and toasted pumpkin seeds). Pictured above is a small pumpkin of the variety usually sold as "pumpkin pie pumpkins" - which measure only between 5 and 6 inches in diameter, and weigh (while intact) about 2 pounds each (or, 1 kilogram). They have a much thinner and more tender skin than the large jack-o-lantern / Halloween carving-type pumpkins, and are very simple to work with and prepare.

Who would have guessed you could also use this incredible gluten-free vegetable for something so healthy and simple as a main-course or vegetable side-dish? And, better yet, a dish that takes nearly zero effort to prepare (certainly very little work compared to those pumpkin desserts and other recipes). The pumpkin is not just for Halloween or Thanksgiving holidays - instead, it can introduce a nice change of culinary scenery to your everyday lunch or dinner.

The Baked-Pumpkin (or Cooked/Microwaved Pumpkin) Recipe
Well, quite simply, this is about as healthy of a gluten-free food you can find. It has an incredibly low glycemic-index (or, another useful blood-sugar-impact analysis method, glycemic load), is full of essential vitamins, protein, and nutrients, plus it delivers a nice dose of your daily fiber requirements - all with a mild taste that is easily accented (as it is in pumpkin pie and other dishes). To top this off, my "recipe" is going to further attempt to positively affect your health by reducing your blood sugar, cholesterol, and triglycerides with cinnamon, and I'll explain that effect too a bit later in this post.

Directions:

• Simply take your pumpkin-pie pumpkin and split it vertically in half (from the stem at the top, to the center point at the bottom.
• Scoop out all the seeds and loose fibers in the middle of each pumpkin half
• In an oven-safe pan or pyrex dish an inch or two deep and large enough to hold the two halves of the pumpkin, place 1/2" of warm tap water.
• Now, invert the pumpkin halves in the water (i.e., center of pumpkin facing down in pan)
• Place in a preheated oven at 400 degrees F.
• Bake for 35-40 minutes - when ready, a fork or knife should easily slide through the pumpkin.
• Remove from oven.
• Carefully (remember, this pumpkin is hot!) use a spoon to scrape the fleshy inside of the pumpkin away from the very thin rind, and place this onto serving plates or into a bowl for serving.
• Suggested topping: upon serving, sprinkle a bit of cinnamon over each portion served, and perhaps a bit of granulated Splenda (or sugar / brown-sugar if you don't mind the calories or don't watch your sugar intake).
  

Nutrition:
With the baked pumpkin being so mild on its own, the slight accent of cinnamon and a sweetener should remind you just a bit of a pumpkin pie. And, when it comes to health, you can't get much better than the nutrition of cooked pumpkin (check out that link - it is a really useful nutritional analysis site), which for every half-pound of cooked / baked pumpkin yields:

• only 50 calories per 1/4 Kilogram (half-pound) serving - the entire prepared pumpkin likely won't exceed 150 calories, and it is quite filling
  
• nearly 250% of your RDA of Vitamin-A, much of that as Beta-Carotene
• nearly 3 grams of fiber
• essentially zero sodium
• roughly 20% of RDA of Vitamin-C
• a bit of Omega-3 and Omega-6 fatty acides
• about 8% of your Iron, and 4% of your daily Calcium recommendations
• A super-low glycemic-Load of only 4 (in a range that goes up to 75 or 80)!
  

Hopefully you'll enjoy the pumpkin for both its taste and it's health benefits! I know I sure like these little pumpkins prepared as I detailed above, and I am so glad they are safe for Celiac Disease and Gluten-Free people too. I plan to experiment with a few other spice combinations, perhaps adding a bit of clove, nutmeg, ginger, etc to my dish - much like a pumpkin pie or pumpkin roll would use. I keep meaning to try this, but never get around to it, perhaps just because I enjoy the Cinnamon by itself so much. And, speaking of Cinnamon again...


Health Benefits of Cinnamon in Recipes and your Diet
If you already own my Gluten-Free Desserts recipe book, you have probably noticed that we use Cinnamon quite regularly in recipes (many times as "optional" ingredient if you don't care for cinnamon). We do this for a few reasons:

1. we love the taste of cinnamon and the accent it provides to certain recipes
2. Cinnamon can essentially be a gluten-free "flour" of sorts, as it is a powdered, ground form of the bark of a cinnamon tree with a super-high fiber-to-total-carbohydrates ratio (nearly 80% of the carbs are in the form of fiber), and a 1/4 ounce (about 1 Tablespoon) has 4 grams of dietary fiber.
   
3. and, because scientific-evidence demonstrates Cinnamon's ability to lower fasting blood-glucose levels, triglyceride levels, and cholesterol levels - which is a very nice side-effect for such a versatile and delicious ingredient. *(see NOTES below before going TOO crazy with cinnamon).
   

If, in addition to consuming Cinnamon via our dessert recipes, you find additional ways to incorporate it into your daily life elsewhere (e.g., I love adding it to my pancakes, coffee, milk, tea, and many other things), hopefully you will get the full health benefit that was demonstrated in this 2003 study entitled: Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes.


NOTES and DISCUSSION REGARDING CINNAMON:
There have been some concerns with long-term high-level dietary intake of cinnamon, though I personally wonder how much has to do with pharmaceutical companies wanting you to take their Diabetes medicines instead of using cinnamon as a first-line attempt at combating the disease. One reason I am a bit skeptical about the true presumed toxicity threat from cinnamon consumption comes from the fact that a particular cinnamon health-risk discussion paper went so far as to implicate cinnamon with pseudo-science repeatedly, pointing the finger at cinnamon for all sorts of things that can not be proven, like this:

"At least one case report points to carcinoma formation after the consumption of up to five packs of cinnamon chewing gum a day in a 24-year-old non-smoker"

The fundamental flaws in that type of statement come from 1) the incredibly small sample population - i.e., "at least one case"; and 2) the inability to rule out any other causes of the carcinoma aside from smoking - like, how about whether the gum used artificial red dyes or food colorings, like nearly all such gum does, or perhaps artificial sweeteners if applicable. This type of "proof" of cinnamon toxicity is bunk and a serious stretch to say the least. As such, it makes me question the motives behind that entire discussion paper, as the paper takes many different angles of attack on cinnamon to dissuade its use. You decide for yourself what to make of it though.

Now, on to the real science of potential cinnamon toxicity...


NOTES: Types of "Cinnamon" and Toxicity Potential Discussion
Basically, there are two primary types of Cinnamon available to consumers - the less common Ceylon Cinnamon ("true cinnamon") and the common mainstream "Cinnamon" (Cassia, or "Bastard Cinnamon") that is sold as powdered cinnamon throughout the USA. The cinnamon we all most likely use regularly is the latter type - Cassia - and is the type reported in the media and studies to have a beneficial effect on blood glucose (blood sugar), cholesterol, and triglycerides levels.

But, Cassia also contains higher levels of a toxic component called coumarin than does Ceylon Cinnamon (which contains very little - but also contains little of the chemical in Cassia that purportedly helped blood sugar and such). Cassia ("cinnamon") contains somewhere between 2 and 4 milligrams of coumarin per gram (mg/g) on average. The European Food Safety Authority has set the Tolerable Daily Intake (TDI) of coumarin at .1mg/Kilogram body-weight per day as being safe and of no threat to health (see here for further discussion and the .1mg/Kg/day reference).

What does this mean? Well, if you weigh 154 pounds (70 Kilograms) for example, the acceptable TDI for you is 7 milligrams of coumarin from Cassia "Cinnamon" or other sources (70 Kilograms x .1mg/Kilogram = 7 milligrams ). So, using the upper end of coumarin-level estimates (4mg/g) in cinnamon, consuming ~2grams of Cinnamon per day at 4mg/g coumarin concentration every single day for life would put you at the TDI threshold (i.e., between 1/2 and 1 teaspoon ground cinnamon every day).


Cinnamon Health Benefits in relation to toxicity concerns
By comparison, the health-benefits-from-cinnamon study showed substantial and significant benefit from cinnamon when consumed at between 1 and 6 grams per day (i.e., a maximum of a quarter ounce / day). And, even the lowest-dose level (1 gram/day) produced substantial reductions (in blood sugar, cholesterol, and triglycerides) in this study, with such dosing levels being well within the TDI threshold discussed above.

Though it was only one study on cinnamon's health benefits, the study appeared scientifically valid and placebo-controlled and everything, and it showed the following results (after just 40 days in the 6g/day group, and with nearly the same findings in the 1g/day group):

• Between 18-29% lower fasting glucose levels
• approximately 25% lower cholesterol levels
• approximately 25-30% lower triglyceride levels

Those are some rather impressive figures to say the least! I'm looking forward to additional, larger, follow up studies that can further validate these results. They sure look encouraging, and are substantial enough to provoke persons like myself to include cinnamon in their diet. As with any dietary alteration, it is probably best to consult with your doctor or physician to make sure you don't cause any unplanned drug-interactions and the like (especially if you are using Diabetes medications already). And, I only put this information here for you to evaluate and make personal decisions on, as I am not a doctor. You may want to read other sources like this one on Cinnamon Health Benefits for similar information and further research.

In the mean time, using a bit of cinnamon on your freshly prepared baked pumpkin, or in and on some of your favorite desserts, is certainly a delicious way to enhance your gluten-free foods while potentially improving your health along the way. Enjoy!

Pumpkin "Pie" Smoothie : Gluten Free and Low-Carb

Gluten-Free Pumpkin Smoothie Recipe

[by Kate — guest gluten-free blog author] 

Festive Fall Pumpkin Drink

[mike's intro]: Kate brings us another tasty gluten-free diet recipe just in time for Halloween and Thanksgiving time when Fall squash abound and pumpkins are readily available for seasonal creations. This is the first in a few gluten-free recipes using pumpkin that I plan to publish on the blog in the coming days and weeks.

I took a few editing liberties with her story.  One of her original ingredient-providers retracted their gluten-free status after she wrote this, so I have thus substituted another provider (for the hemp protein) that does still certify their product as gluten-free.   Enjoy! [m]

Kate's Pumpkin "Pie" Super Smoothie: GF, Vegetarian, Low-Carb

The Fall is a magical time. Beloved squashes come into season to festively line the produce section of grocery stores while, in other corners of the store, ghoulish Lady Gaga, Marilyn Monroe, Vampire, and Frankenstein Monster costumes haunt the shelves hoping for a chance for a great debut trick-or-treating on Halloween. The Fall is crisp, and warm, and spicy. It's like biting into a pumpkin pie, rich creamy and complex with warming nutmeg, cinnamon, allspice, and clove.

I've celebrated the coming on of Fall by drinking it up in the form of a Pumpkin "Pie" Super Smoothie. What a great way to indulge in Fall flavors every morning!

My Pumpkin "Pie" Super Smoothie is Gluten-Free, Vegetarian and Low-carb, and is made with organic pumpkin puree, 0% Plain Greek Yogurt, hydrated Chia Seeds, Almond Milk, a frozen banana, and those warming pumpkin pie spices I mentioned above.  It also contains Hemp Protein Powder: a GREAT easily incorporated source of extra protein.

Ingredients

• 1/3 C. Organic Pumpkin Puree
• 1/3 C. 0% Plain Greek Yogurt
• 4 Tbsp Hemp Powder. [mike says: I used Nutiva brand hemp protein].  Another option is to perhaps grind Hemp Hearts in your blender -- Costco has recently been selling Manitoba Harvest brand hemp hearts.
• 2-3 Tbsp Hydrated Chia Seeds
• 1 Frozen Banana, peeled and chopped into sections
• 1/4 C. (approx) Almond Milk (I used vanilla, no-sugar-added variety). [mike says: I used Whole Foods 365-brand unsweetened rice milk]
• 3-4 Ice Cubes
• Pumpkin Pie Spices (cinnamon, nutmeg, allspice, clove), to taste.
• Optional: Stevia or other no-cal/low-cal sweetener. [mike says: I used a couple packets of PureVia brand stevia-based sweetener]

Directions

Simply blend all ingredients together in blender until smoothie consistency is achieved.  Serve immediately and enjoy!

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available

Purple Sweet Potato Pie for Thanksgiving: Pumpkin Pie Alternative

Purple Sweet Potato Pie

An Alternative to the Traditional Pumpkin Pie

Slice of my Purple Sweet Potato Pie

This year, I wasn't able to quickly procure any pumpkin puree for my traditional gluten-free Thanksgiving dessert of choice, so I decided to get a bit creative and work with what I had at hand: purple sweet potatoes!  I really like these potatoes roasted, by themselves, as they are smooth textured and quite sweet and flavorful. So, I figured, why not?  I can make a gluten-free pie from these things just as easily as pumpkin!

Ingredients

I didn't take time to really measure any of the ingredients, as I just took a best-guess at what would be ideal.  But, this is approximately the quantities that I used:

• Purple Sweet Potatoes — not quite a Kilogram (perhaps 1.5 - 2 pounds). I had some thinner potatoes that were relatively long but only an inch or so in diameter. This allowed them to bake quickly, and the bake time would have to be increased if they were thicker.
• 5 Eggs
• 1 Kilo of plain yogurt or Fromage Blanc
• A few tablespoons of molasses
• A tablespoon of Date syrup that I have been wanting to try in a recipe
• A tablespoon of cane sugar
• A tablespoon of ground cinnamon — I would have also added some other pumpkin-pie spices (clove, nutmeg, etc), but for some reason I couldn't find any in the house (now on shopping list!)
• A teaspoon of vanilla
• A teaspoon of cocoa — just on a whim; surely not needed.
• A tablespoon of cornstarch

Directions

I started by roasting a batch of purple sweet potatoes in a cast-iron pan in the oven, for about an hour or so, which cooked them through nicely and caramelized the outer skins fairly well too.

Next, after they cooled down a bit, I added ½ of the yogurt/fromage-blanc into the pan I roasted them in, along with the now just warm potatoes, and used a mixing wand (aka: an immersion blender, stick blender, wand blender, hand blender, etc) to really mash and blend the potatoes until all the skins were well pulverized and incorporated into a smooth purple mixture.

I then moved this mixture over into my stand-mixer's bowl. Next I added the remainder of the yogurt, the eggs, and the rest of the ingredients and just allowed the mixer to beat it until it was all smooth and consistent. 

After cleaning out my cast-iron pan (in which I originally roasted the potatoes) and spraying it with a bit of oil, I just poured my pinkish-purple mixture into the pan (no crust used today — I was feeling lazy).  Then, I baked it for about 2 hours at a relatively low temperature of between 300 and 325 degrees F.

Results

When the pie came out of the oven, I would have thought it was a pumpkin pie from the color of the surface!  It looked so similar to a pumpkin pie!  I could hardly wait to see if the inside retained its purple hue.

And, well, it kept some of its color on the inside.  I could clearly see a few bits of the brighter reddish / purple bits of potato skin throughout the pie, but it now had a more subdued pinkish hue; a shade that was sorta pink but slightly tan also.  I cannot claim it is the most desirable color (I so wish it would have stayed purple), but I am not eating it for color, but rather the taste.

As for taste: I rather like it!  Yes, it is different from pumpkin, but, it retains much of the same texture and sweetness, and with the cinnamon and vanilla, it more directly makes me compare it to a pumpkin pie (I really wish I had the clove and other pumpkin-pie spices that I am used to using).  Either way, I consider it a relative success and I would make it again. 

Thanksgiving will at least feature a gluten-free pie this year, one way or the other.

Gluten-Free Purple Sweet Potato Pie : Pumpkin-Pie Alternative

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information.

Dairy-Free Gluten-Free Pumpkin Cake Recipe - Bundt

Dairy-Free Gluten-Free Pumpkin Cake, Bundt Pan style

Gluten-Free Bundt Cake Recipe : Pumpkin and Spices

Here is another gluten-free recipe, a lovely GlutenFree Pumpkin Bundt Cake Recipe which I just uploaded to our free recipes library for anyone that is looking for a holiday pumpkin treat that is a bit different than a traditional pumpkin pie.  Some other pumpkin-theme blogs also recently included a spectacular Gluten-Free Pumpkin-Roll recipe my wife created for the holidays.

This recipe is easy to make, and it has much of that pumpkin-pie type flavor but in the form of a cake. All sorts of flavor comes together in here: clove, cinnamon, nutmeg, ginger - and even a bit of cocoa. This recipe is also dairy-free, in our push to accommodate those of you who can not tolerate milk products very well.

We made this recipe for Thanksgiving dinner, but it should be equally welcome around the Christmas holiday table - whether for dinner or at a party. We have tried it both with and without added Xanthan gums, and it works fine either way (the Xanthan gum does give it a bit better bounce, and makes it less likely to crumble), so take your pick whether to include that in your gluten free recipe or not.

Now, if I can only remain this productive in my blog postings for the rest of the week! I am finally catching up on posting a few of those outstanding recipes. Some of the others recent recipes include a new type of GF and dairy-free/casein-free muffin my wife came up with, some cranberry pumpkin muffins, and there is also a chocolate angel-food cake to post eventually.  I did get around to posting a gluten-free chocolate-chip angel-food cake (variation to one in our book), a GF pumpernickel bread, and a few others. I have quite a few other things I want to still get done this week though, so time will tell whether they are posted sooner rather than later on this blog.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Dairy-Free Diet-Milkshake Recipe : Chocolate Pumpkin Spice and Gluten-Free

Gluten-Free / Dairy-Free Diet-Milkshake Recipe : Chocolate Pumpkin Spice

In my prior blog about Using Chia-Seed Slurry in Gluten-Free Recipes, I mentioned some of the applications of this wheat-free / gluten-free food creation technique including the above-pictured Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake Recipe (this recipe uses a FROZEN chia slurry, in ice-cube form).

A "Diet Milkshake?"
Sure, why not? Healthy Desserts and snacks do exist. This recipe features all sorts of healthful ingredients, and essentially eliminates any less healthy ingredients. The result is an especially low-calorie, low-bad-fat / high-good-fat, diabetes / diabetic-friendly dairy-free "milkshake" that features a wonderful and flavorful blend of chocolate, pumpkin, and pumpkin-pie spices in a frozen treat that will pass the taste and texture test of most people (even children). Even though my target audience is persons with Celiac Disease and/or gluten-free diets or wheat-free diets, this recipe will also fit dairy-free / vegan diets and low-carb diets too.

The milkshake maintains a rather low glycemic index while introducing healthful Omega-3's (specifically the α-linolenic acid (ALA) via the Chia Seed, aka Salvia hispanica), fiber, minerals, antioxidants and vitamins! The pumpkin adds all sorts of nutrition too: fiber, vitamin-A, and more. Cocoa powder brings a pile of antioxidants and fiber into the mix too. And, using Agave Nectar, the glycemic index remains rather low.

This recipe makes use of our Gluten-Free Chia Slurry Recipe (and ice-cubes) featured on our Gluten-Free Foods Recipe Library to make the "chia ice cubes".

Ingredients

7 or 8 Frozen Chia Cubes
(see instructions-link above, or prior blog for how to make)
3/4 Cup Pumpkin Puree
1 Cup Vanilla Soymilk or Almond Milk

TO TASTE:
1-2 Tsp Cinammon
Pinch of Clove
1/4 - 1/2 Tsp Fresh Ground Nutmeg
1 Tsp Vanilla
1-2 Tsp Cocoa
1-2 TBSP Agave Nectar

NOTE: All main ingredients (cubes, pumpkin, and soymilk) were *COLD* when I prepared this to make sure I had the optimal low-temp milkshake for thickest results :)

Directions

It does not get too much easier than this... simply combine all ingredients in your Blender / VitaMixer. Grind and blend until chia cubes are fully disintegrated and resulting mixture is smooth and creamy texture as you would expect from any milkshake.

The result is a Gluten-Free Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake that is a dairy-free, creamy smooth "diet milkshake" using healthy chia seed and other diet-friendly ingredients.
Hope you enjoy it. I really wish I had posted this recipe while the weather was a bit warmer, but I don't mind a good milkshake ANY time of year. And, milkshakes need not be just for dessert!

Gluten-Free Recipe: Pumpkin Crème Brulée

Gluten-Free Pumpkin Crème Brulée

Pumpkin Crème Brulée Recipe (link to recipe) - a perfect gluten-free dessert recipe for the Thanksgiving and Christmas Holiday season, presuming you can tolerate dairy in your diet. I'm perhaps a couple days late posting this recipe here on the Gluten-Free Blog (for Thanksgiving that is), but this recipe will come in handy all year round and is bound to be a favorite among any that enjoy the rich creamy texture of Crème Brulée with the flavor of pumpkin, cinnamon, and vanilla!

I'm not going to try selling this recipe as a particularly healthy gluten-free diet addition, since it is one of the ultimate rich desserts. This is a full-cream Pumpkin Crème Brulée recipe that has a subtle, yet flavorful, pumpkin flavor throughout the rich custard. It can optionally be topped with a carmelized sugar layer if you prefer the traditional burnt-sugar top. In the Creme Brulee pictured above, we used our oven's broiler to slightly caramelize the top layer - since we didn't have a kitchen torch / creme-brulee-torch handy (that's a $20 item now on our Christmas gift list since we couldn't find one out at the stores before baking this dessert).

The recipe, like most creme brulee recipes, is rather straightforward and easy to prepare. It's mainly cream, sugar, and egg yolks (plus pumpkin and some spices) - all of which should be items easily acquired as safe-for-Celiac / gluten-free certified . It should take not too much over an hour to prepare this dish (including bake time). You will still want to plan ahead, since you will most likely want to serve it fully chilled (the dessert will keep fine in the refrigerator for a few days).

I hope you enjoy the recipe! I have been snacking on a couple of these dessert cups for a few days now - sorta pacing myself as to keep the calories consumed at one sitting to a minimum, and loving the fact I've had Pumpkin Crème Brulée for a few days running now :)

Gluten-Free Pumpkin "Pasta"

Here is another one of the Gluten-Free Recipes I have been enjoying during the Fall, just in time for Halloween, Thanksgiving, and the pumpkin harvest season in general. Pumpkins are such a wonderful, healthy gluten-free food, it is a shame to not find ways to use them more often than just the standard gluten-free desserts like pumpkin pie, pumpkin bread, and so forth.

What many people do not realize is how mild the taste of pumpkin on its own really is. And, so often pumpkins are only associated with the complementary flavors of cinnamon, nutmeg, ginger, allspice, clove,... that we tend to forget what pumpkins taste like in their natural state.

I've recently been baking all sorts of dishes using the small "pumpkin-pie" type pumpkins. They are a squash, and they have a flavor, on their own, that is nearly as mild as what would be found in a Spaghetti Squash. The flesh is tender, low in calories, of a low glycemic index, and full of beta-carotene and natural fiber. They are quick and easy to prepare, and keep for a nice amount of time prior to cooking, and after cooking the flesh can be stored frozen indefinitely for later consumption.

So, today's "recipe" leverages my previous gluten-free recipe that I posted here: gluten-free baked pumpkin recipe. In fact, there really is not much more to be done - just prepare the baked pumpkin as described earlier, then top with your favorite pasta-sauce! I love this dish! In fact, I find it as enjoyable as any gluten-free pasta, and had I not been on a gluten-free / Celiac Disease diet, I would still work this recipe into a "normal" diet along with standard semolina pasta - it's that good.

I topped this particular batch of pumpkin "pasta" (pictured above) with my favorite pre-made bottled sauce: Gia Russo's Hot Sicilian Sauce; which, though not specifically labeled gluten-free, contains no gluten-containing ingredients in the sauce and no warnings of it being prepared in a shared facility or such. The spicy/tangy nature of this tomato sauce makes for a really flavor-packed "pasta" dish, and one that is low in calories and packed with nutrition. Enjoy!

Gluten Free Pumpkin Roll Recipe

Laura's Incredible Gluten-Free Pumpkin Roll Recipe

Gluten Free Pumpkin Roll Recipe : Awesome!

I promised this Gluten Free Pumpkin Roll Recipe a while back, and finally got around to posting it on my cookbook website. With Thanksgiving just around the corner, this may be a recipe a few readers would like to try out. My wife adapted a pre-gluten-free-days version of a pumpkin-roll recipe that her grandmother often made around the holidays.

And, much like the original pumpkin roll recipe, this wheat-free and GF version has plenty of pumpkin and spice flavor throughout, all coupled with a creamy sweet cream cheese filling.

I have a few more Thanksgiving and Holiday gluten-free recipes, both here on this blog and over on the cookbook website. These include things like a Gluten-Free Pumpkin Bundt Cake, a Gluten-Free / Dairy-Free Pumpernickel Bread, and many other goodies.  Laura has been so busy baking and being utterly creative in the kitchen lately, and I must say that I am very much enjoying sampling all these treats.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Pumpkin Spice Pancakes Recipe

I have a new recipe to share with anyone that loves the taste of Pumpkin. This is a Gluten-Free Pumpkin Spice Pancakes Recipe that I came up with the past couple days. I will admit, I have had a tough time getting the outcome to be consistent, and these pancakes are very sensitive to proper moisture content and pan temperature... some batches came out perfect, others were a bit "wet" inside. I have the flavor just where I want it to be.

I had a few objectives with this recipe:

• #1: SUPER PUMPKIN FLAVOR
• Dairy-Free - done: I use water in the recipe vs. Milk
• Low-Fat - no added fats
• High-Fiber - Yes! About 8 grams per batch (which, I call a serving) - about four 4-5" pancakes. 5 grams from the Pumpkin, 2 from the Teff, and the rest from Buckwheat, Cinnamon, misc.
• Nutritious - 300% of the RDA of Vitamin A, some Iron/Calcium, (and all that Fiber).
• Easy to Make: generally, but needs tuning to meet this objective completely and consistently.

Ingredients

½ Cup Pumpkin (Canned, unflavored)
¼ Cup Brown Sugar
1 Egg
¼ Cup Buckwheat Flour
2 Tablespoons Teff Flour
½ Teaspoon Baking Powder
¼ Teaspoon ground Cloves (or Allspice)
¼ Teaspoon ground Nutmeg (I used fresh ground)
1 Teaspoon ground Cinnamon
Pinch/Dash of Ginger
¼ Cup Water** (this seems to vary a bit based on pumpkin and what day of week it is)

Directions:
Just mix it all together well (I used electric mixer). Place the resulting "batter" on your fry pan or griddle in amounts that when spread to a thickness of 3/8" or so (using a spatula or spoon) form a 4-5" round pancake. Adjust your frying temperature such that the pancakes cooks about 3/4 of the way through prior to flipping (and, without burning). Continue to fry second side until golden brown. When done, the inside should look like a normal pancake (i.e., cooked through, with some bubbles, and not overly "wet") -- this is what I found hardest to achieve consistently thusfar, as temperature seems critical, and the water content. (oh, I almost forgot to mention, I also love making these a bit less nutritious by adding some chocolate chips to the recipe on occasion - yum!)

I considered separating the egg-whites out, whipping them up, and folding in later for volume, but didn't want the hassle. I could also start be beating the entire egg, but didn't try that yet. I may try adding a bit of rice-flour. Who knows. If anyone wants to improve and donate the "perfect" formula for success, feel free... I always look forward to recipe improvements!

I serve these gluten free pancakes with just a touch of Maple Syrup, and a glass of fresh Apple Cider (which is in season right now). Makes for a great Fall treat, though I could sure eat the pancakes year-round!

The Pancake Diet - Gluten-Free too!

Although I have been neglecting my Gluten-Free Blog a bit recently (my posting-frequency is suffering as I had to do some "real" work the past few weeks), my diet is going well. One of the core components of a healthy gluten-free diet I have been adhering to for the past six months or so now is pancakes. Yes, pancakes as a diet aid!

These are no ordinary pancakes either, as they are extraordinary in both composition and flavor and nutritional value. I would almost call them a "gluten-free meal replacement" diet product, as one pancake constitutes my entire mid-day meal (lunch or very late breakfast) on most days now.

I had a few objectives in mind when I designed these wheat-free and gluten-free pancakes, and I put a lot of time into tuning them and improving them over time - which didn't take long, since I eat them on most days.

My diet-pancake goals included:

• Consistency and taste: always my top priority in baking! Gluten-Free or not, it has to taste good and have great texture in order for me to eat it - especially if I am going to eat it regularly!
  
• Simplicity: I needed a formula or recipe that was simple to mix up in a hurry and bake without much thought or effort, plus one that is adaptable to simple flavorful/healthful variations.
  
• Healthful: not just "empty carbs", but rather a mix of ingredients with a reasonable glycemic index coupled with a nice balance of protein, vitamins, minerals, and overall nutritional value.
  

The Result: Gluten-Free Super-Diet-Pancakes!
I met all my goals with the gluten-free pancake diet recipe that has evolved from months of continual use. I absolutely love the fact that I can now eat pancakes on a regular basis (which are, of course, rather closely related to cakes, and thus my primary passion: gluten-free desserts). The consistency and taste take care of my "need" for bread-like foods that I would so otherwise miss in a traditional diet, and I have enough flavor and variation in flavor to keep me wanting them day after day.

Simple would be understating how easy these are to "get right" just by eyeballing the ingredients. I can make any of a wide variety of these wheat-free Pancakes now just by pouring, shaking, or adding ingredients into a single bowl as I go, without any measuring equipment (don't worry - I give close approximations for proportions of ingredients in the recipe below).

Healthfulness objectives were met on most levels, though I vary the recipe a bit based on my add-on ingredients (I admit it: on more than a few days, I give into my chocolate addiction and add chocolate chips, chocolate chunks, etc.!) But, overall, it's pretty good on the "health scale", and makes up about a third of my daily 2000-calorie target diet.

The Diet-Pancake Recipe / Formula

I'm going to include a few pictures here to demonstrate how simple, and rather free form, this "recipe" is. This picture shows my various ingredients accumulating in a bowl. And, here is an approximation of what my typical "diet pancake" includes:

The "core recipe":

• roughly 3/4 Cup buckwheat flour (please, please,... no posts from people that do not understand that buckwheat is safe, gluten-free, and not related to wheat in any way). If you need gluten-free buckwheat flour, you can get the Pocono Certified GF Organic Buckwheat Flour here.
  
• roughly 1/3-1/2 Cup pumpkin puree (I am using all my freshly cooked pumpkin-pie pumpkin filling I made and froze last fall - see my various gluten-free pumpkin recipes blogs and such for prior discussions). I have used canned pumpkin too. This is a super-healthy ingredient with a low-calorie, low glycemic index, and full of nutrients (Vitamin A being one standout, and plenty of fiber!)
  
• about a tablespoon of cinnamon. (Why so much cinnamon? Read the sub-discussion on this prior gluten-free blog entry about Cinnamon and health benefits).
• roughly a tablespoon of molasses. This is a great source of Iron, Calcium, and Potassium!
• 1/2 - 1 teaspoon Inulin (i.e., ground chicory root) - nearly pure soluble fiber.
• 1-2 tablespoons brown rice bran (I use Ener-G's products for this). Again, great fiber source and more! Some studies have shown it useful for lowering cholesterol too. Note: don't use TOO much - this is one case where "too much of a good thing" is easy to reach...the flavor and texture can easily ruin the pancake if overdone.
  
• 1/2 ounce of the miracle gluten-free "gluten" product: whey protein isolate. I did a prior blog about the marvels of baking with gluten-free whey protein here. This truly is an amazing product, and makes these pancakes hold up to any comparison to "real" (wheat-filled or gluten-containing) ones.
• A bit of baking powder: 1/4-1/2 tsp max.
• Water : enough to reach proper consistency... add some, mix, add more, until desired batter thickness (see below for discussion...)
  
• Baking / Frying instructions: (see below...)
  

Recipe Variations / Options / Add-Ons
I will regurly add one or more of the following to this mix for both flavor and varied nutritional / diet objectives. Some options include (at whatever level of extra flavor - and calories - you desire):

• Chocolate (a weakness of mine!) - chips, chunks, even cocoa on occasion. Full of antioxidants, fiber, iron, magnesium, and more (good excuses for sure!)
• Frozen blueberries (or other frozen fruits), Raisins (or other dried fruits) - more antioxidants
  
• Chopped nuts - walnuts, hazelnuts, pecans, etc. All of them go well in here, and walnuts are full of Omega-3's!
• Other grain(s) - I've mixed in some Flax Meal on occasion, and have even tried some perhaps unusual "experiments" (that came out fine) where I pre-cooked some whole Teff grain, and mixed the cooked grain into my pancakes (for a nice added Whole-Grain benefit)
  

One of my favorite combos included some 85%-cocoa chocolate with chopped hazelnuts. Fantastic!

The Pancake Batter

The above picture shows the resulting pancake batter after being hydrated. I don't know how to best advise getting the moisture level right, other than by a bit of trial and error, since altering the ingredients list varies the amount of water needed.

Even the different batches of cooked pumpkin I use vary in their water-content, and thus alter the amount of extra water I must add. I just know what the consistency and thickness needs to be in the end to get the pancake right. It's probably not much different than what a "normal" pancake batter would be like.

NOTE: the batter may be a bit "lumpy" looking with all that pumpkin-fiber (and optional nuts, fruit, chocolate) in there.

Baking / Frying the Gluten-Free Pancake

Notice I said "pancake" and not "pancakeS" here -- I'm making one LARGE pancake (10" wide, nearly 1" thick), though you can certainly split into smaller batches. I use a 10" cast-iron frypan, and pour the entire bowl of batter on to a well sprayed (cooking spray) pan that I pre-heat a bit. I have found that getting the heat-level right is important, especially for these mega-pancakes.

I cook on low heat for a longer period of time. I have found that 7-10 minutes frying on the first side makes flipping easier by far, and then I cook the mega-cake for another 4-5 minutes on side two. The end result is the plate-sized super-pancake pictured at the beginning of this gluten-free blog entry.

That is one serious pancake!

It's always hard to get a sense for scale in a picture, so here's a cross-section picture showing the full depth of this cake, while also exposing my chocolate chunks! :) Now you can see how a single pancake can be so utterly filling (And fulfilling!)

Nutritional Data
If you were trying to count carbs, protein, sugar, and so forth during the ingredient list above, I can help out here (in approximation). I'm targeting about 600 calories total in my single massive meal-replacement pancake, and the breakdown is roughly:

• buckwheat: 300 calories, 66g carbs (9 of which is fiber), 12g protein, 3g fat, 15% RDA potassium
  
• pumpkin: 20 (yes, only TWENTY) calories, 6g carbs (1/4 of that is fiber), 1g protein, 100% vitamin-A RDA
  
• cinnamon: 20 calories, 6g carbs (4g is fiber)
• molasses: 50 calories, 12g carbs (all sugars), 15% RDA potassium, 15% RDA Calcium, 20% RDA Iron
• brown rice bran: 25-50 calories - high in potassium, carbs are nearly 50% fiber, and it's high protein
• Inulin: 2.5g carb (2 of which is soluble fiber)
• Whey Protein Isolate: 50 calories, 12.5g protein (25% RDA)
• [optional recipe ingredients]100-200 calories of walnuts, blueberries, etc.
  

I point out the fiber content of the carbs here, since fiber is quite important in the diet plan, as it "fills you up" and makes you feel full, while keeping the overall glycemic index of the carbohydrates in check a bit. I wanted something that would satisfy my tastebuds while making my stomach think it had plenty to eat, and something with a "slow burn" (vs. simple sugar and carbs). This seems to do the job nicely!

Pancake-Diet and Weight Loss - the Results
While eating my "diet pancakes", I have lost nearly 20 pounds over the past 4 months. These pancakes make up the "core calories" in my day-to-day life, and they are enjoyable and delicious calories that satisfy my cravings for carbohydrates while also being generally healthy with a good balance of protein, fiber, carbs, and nutrients.

I do not attribute all of my weight loss to these pancakes, as I am also working out regularly and staying active (as any real diet plan should include) - 20-30 minutes/day, 6 days/week of some form of exercise. One day/week is resistance training (with light weights where appropriate): pushups, chinups, situps, curls, dips, squats, military press, leg-lifts, etc. The other 5 days is moderate aerobics: stationary bike (well, stationary for Winter at least), rowing machine, and/or walking or jogging.

I was not technically overweight to begin with, but I did see room for improvement, and certainly room to tone up a bit more. And, by sticking to my diet and my exercise routine, I am now able to wear the same size jeans I did in College - which isn't bad considering that was some 20 years ago! So, one way or the other, the pancake diet (using my specially formulated gluten-free diet pancakes) has certainly been an integral part of the plan and has helped me meet my health goals.

I hope this formulation / recipe can be of use to anyone else that may want a great dietary option for health and/or weight-loss reasons. If nothing else, it may at least give you a great basis for some experimental gluten-free baking :)

I can see easily adapting this recipe to create "health bars" or such... perhaps such a recipe will be coming in the future on the Gluten-Free Blog.