Archive for July, 2012

Some Notes on Rice

Rice, the most non allergenic of food grains, is a staple in any allergy free, gluten free diet.  Mostly, it is an essential accompaniment and a good bulk food which provides eating satisfaction.

When rice is milled and polished (such as white rice), it loses some of its nutrients, especially the B group vitamins, Vitamin E, iron and a few other micronutrients. White rice sold in stores in the US is generally fortified, the lost nutrients added on and prewashed, so further washing is not required.  Washing of rice also diminishes nutrients, but it is necessary to wash rice thoroughly, rinsing out the water 3-4 times, in order to remove impurities and pesticides which may have been used.

Parboiled rice retains more nutrients than polished, white rice.  Brown rice is richer in most nutrients and especially in fiber. but protein content is more or less similar to that in white rice.

Although rice has less protein than wheat, the quality of protein in rice is generally superior and is better assimilated by the body.

Of all the varieties of rice, basmati has the best kinds of complex carbs, which are burned slowly, thus providing longer lasting energy.  Basmati rice has a Glycemic Index which is lower than almost all other kinds of rice.  The stickier the rice, the higher it is in starch content, and will therefore have a higher Glycemic Index.

Wild rice, which is more of a gourmet rice has excellent nutritive value.  It is rich in protein, fibre and minerals like iron, potassium, magnesium and phosphorus.  It is actually a seed of a variety of grass that grows around lakes and rivers.  In the US, wild rice comes from a type of grass that grows wild in the Great Lakes region.  It has a nutty flavour and a chewy texture.

Because wild rice is pricey, it is often mixed with other grains, most often with brown rice as both require the same amount of cooking time.  It also needs to be washed thoroughly.  About three times the amount of water works well for wild rice.

Generally, rice has to be used more as an accompaniment, so that other nutritious foods go down well.

Read Full Post »

Try this flavourful fried rice, a delicious accompaniment with Chinese meat and poultry.  Great to serve with tofu,( if soy is not an issue) or with any other vegetarian entrée, this rice is a favourite with all my grandchildren, the one with allergies, and the ones without

Although I use dairy and soy in some of my recipes, I give substitutes whenever possible, but I completely avoid other allergenic foods such as wheat, eggs, nuts and fish.  If you can have eggs or fish, just go ahead and add to this rice recipe.


green rice


  • 1 cup rice
  • 11/2 cups very finely chopped broccoli
  • 1/2 cup finely chopped green onion
  • 1/4 cup finely chopped fresh cilantro
  • 1 cup cooked, shredded chicken or pork (optional)
  • 3/4 cup chicken/vegetable broth
  • 3 Tablespoons oil
  • 1/2 teaspoon fresh, crushed garlic
  • 1 teaspoon very finely chopped large green chilli pepper (or to taste)
  • 1 Tablespoon Gluten free Soy Sauce (tamari)—optional
  • 1 teaspoon lime/lemon juice
  • 1/2 teaspoon salt, or to taste


I use the larger variety of green chilli peppers as they are milder.  The small ones are much more pungent and packed with fire!


  1. Cook rice with 2 cups water, 1/4 teaspoon salt and lemon juice.  The lemon/lime juice will prevent rice grains from becoming sticky, and will enhance flavour.  Some varieties of rice may need a little extra water.
  2. Fluff out the cooked rice with a fork and allow it to cool a little.
  3. In a large wok, heat oil on medium heat and add crushed garlic and very finely chopped green chilli pepper.
  4. Add broccoli, sauté a little, then cover and cook for a minute.
  5. Add cooked meat, green onions and chicken/vegetable broth.
  6. Add soy sauce and chopped cilantro.
  7. Gently fold in the rice.
  8. Mix all ingredients well, then cover wok for a couple of minutes or so to allow the fried rice to warm well and absorb flavours.
  9. Remove from heat, and serve.

A great dish for the whole family!

Read Full Post »

Try this wonderfully light, tasty, colorful and nutritious cake. The orange juice adds a refreshing touch, and enhances the flavor of carrots.  Frost it for a special touch—you can even make the frosting dairy free!

carrot cake


  • 2 cups “Grandma’s Gluten Free Flour Mix” 
    Click Here to see the recipe.
  • 1 1/2 cups shredded carrots
  • 3/4 cup plus 2 Tablespoons orange juice
  • 1/2 cup canola / vegetable oil
  • 1/2 cup raisins
  • 1/2 cup granulated sugar
  • 1/2 cup brown sugar
  • 3 teaspoons Egg Replacer, prepared as per package directions.  (When this is not available, whisk together 3 Tablespoons water, 3 Tablespoons oil and 2 teaspoons baking powder)
  • 1 teaspoon baking powder (omit if using Egg Replacer substitute as above)
  • 1/2 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon powder
  • 1 teaspoon ground nutmeg.


  1. Preheat oven to 350 degrees F
  2. Lightly grease a 9” round cake pan
  3. In a bowl, combine flour, baking powder, baking soda, cinnamon powder, ground nutmeg.
  4. In a separate bowl, mix oil and sugars.
  5. Whisk in orange juice, prepared Egg Replacer (or substitute), and vanilla.
  6. Gently fold in flour, and mix well.
  7. Stir in carrots and raisins.
  8. Spoon batter evenly into prepared pan.
  9. Bake 45 – 50 minutes or until inserted toothpick comes out clean.


  • 2 ounces softened cream cheese
  • 2 Tablespoons softened butter
  • 3/4 cup confectioner’s sugar
  • 1 teaspoon vanilla extract.
  • Beat cream cheese, softened butter, and vanilla with a whisk, and gradually add sugar.
  • Spread over cooled cake.

Dairy Free version

  • 4 ounces pureed soft silken tofu
  • 3/4 cup confectioner’s sugar
  • 1 teaspoon vanilla extract.
  • Blend together and spread evenly on cake.

Dairy free, soy free topping

Make an orange glaze using 1/2 cup confectioner’s sugar with 2 –3 Tablespoons orange juice.  Spread evenly over cake.

Read Full Post »

%d bloggers like this: