1 3/4 cups flour (I used a combination of a gluten free flour blend and brown rice flour)
1 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
1 cup mashed ripe banana (about 2- 3 bananas)
1 tbsp melted coconut oil
1/3 cup brown sugar
2 tsp vanilla extract
1/2 cup of apple sauce (my secret ingredient instead of an egg! I’ll tell you why after the directions…)
1/4 cup Greek yogurt (for a dairy- free version, swap in 1/4 coconut yogurt or another 1/4 cup of apple sauce)
2 tbsp coconut milk
3/4 cup strawberries, diced
1/2 cup unsweetened dried coconut
2 tbsp chia seeds
Fresh strawberry slices
Unsweetened dried coconut
And as for that secret ingredient: why apple sauce?
When I first started baking gluten and dairy free recipes, I also tried some alternatives for eggs out of curiosity and apple sauce has become a staple in some of my sweet recipes as an egg substitute: simply swap in 1/2 cup of apple sauce for each egg the recipe calls for. And if you’ve followed the blog for a while, you know that our family is a fan of Love Child Organics and their awesome organic food options for littles. Well, guess what I used in this recipe? A pouch of their apple puree! One pouch is equal to almost half a cup, so they work perfectly as a pre- measured ingredient (lol can I consider that a #momwin? 😉 )
I love that I can trust the quality of their ingredients and that their pouches are an allergy- friendly option, free from dairy, gluten, nuts, and absolutely no additives/ fillers. If you look on the back of the pouch I’m talking about there is one ingredient: organic apples. Don’t you wish more food labels were simple like that? And if you have a hard time getting your kids to eat fruits and veggies, their pouches are a great option for babies just starting out on solids and for older kids as well (Ari & Liam practically pounced on the pouches I had on hand for these photos- safe to say they’re a hit with the kids!). If you want to learn more about this awesome company, I’ll share more at the end of this post, but for now let’s get back to baking!!!
A little about Love Child Organics
Love Child Organics was started by a husband & wife team who were frustrated with the food options available for little ones when they became parents. Foods that were labelled ‘organic’ and natural contained added ingredients and fillers that offered no nutritional benefit, so Leah and John set to work creating healthy meals for their kids from organic ingredients and superfoods for an added boost of nutrition. From these efforts, the company was born, with the goal to make pure organic food accessible for all kids. Since then, LCO has grown to offer a variety of food and snack options and will be introducing an organic infant cereal soon. The company also partners with First Book Canada as part of their Spreading the Love Campaign, to provide new books to children in need. From nutrition to overall well- being, LCO is committed to helping kids get the best start in life possible.
To see the full selection of products from LCO & learn more about the company, visit their website.
… as a fun addition to this recipe, I also made the meringue since I couldn’t find any at the store. If you have the same problem, they’re about as easy as it gets to make. Instead of piping individual ones, I made one large one and crumbled it up after it cooled. Top leftover meringue off with extra berries for a pavlova- style dessert.
Favourite Gluten Free Foods
- gluten free pasta, bread & crackers (look for whole- grain versions)
- quinoa flatbread (this is also delicious as a pizza crust)
- oatmeal raisin cookies (these are like little granola bar balls)
- seaweed, raisins, and naked popcorn
- nuts and homemade trail mix
- lots of fresh fruits and veggies
- zucchini ‘noodles’
- if you’re looking for some other ideas, see the blog’s Recipes page
- Healthy options aren’t a guarantee- just because something is gluten free doesn’t mean it’s a healthy option; while white rice, corn, and potato flour are popular ingredients in place of wheat flour, they lack nutritional benefit
- Pay attention to sugar content- pay attention to the sugar content in gluten free baking, etc. Many of the store- bought items we’ve come across are loaded with sugar to compensate for a lack of flavour
- Look out for crappy ingredients- while common in many gluten free products, I try to avoid certain ingredients if they’re not organic/ non- GMO, such as corn. This can sometimes limit choices and I can’t always do this, but I try
- READ THE LABEL- if it isn’t labeled as gluten free, it isn’t. Of course I’m not suggesting a banana isn’t gluten free. What I’m referring to is anything from salad dressings and condiments, to potato chips to… anything you can think of. Some products are ‘gluten free’ but processed in a plant with wheat and/ or other allergens. If you are highly sensitive or have Celiac disease, this risk of cross- contamination can be a problem. (I remember getting angry when a jar of baby food- plums- had wheat in it. I had bought it to help Ari’s digestion and if I hadn’t read the label I would have accidentally made the problem worse)
- It’s trial and error- And trial and error. And trial and error. Going gluten free isn’t budget- friendly, especially when you’re trying to figure out different gluten free flours, mixes, recipes, etc. It can also be frustrating and time consuming. A recipe you know in your sleep probably won’t be the same when it’s gluten- free, and figuring out a version that’s close to what you want can take several attempts (just the other day I tried whipping up a batch of GF pancakes and since I switched up the combination of flours, they were too soft to flip so I ended up having to bake them in the oven! And I totally admit getting angry- they’re just pancakes for goodness sake, not a souffle!)
- Rethink why you eat certain foods- We don’t need wheat in our diets to be healthy. The same with dairy. But we do need quality foods to meet our nutritional needs and some fun stuff tossed into the mix so we don’t go crazy (everything in moderation, right?). A big change we made was taking our toaster out of the kitchen. I don’t buy bread as often since store bought GF loaves are pricier (I’m still working on perfecting a sandwich bread we love) and without really intending to, we’ve almost removed this carb from our diet.
As I’ve said, we’re also mostly dairy free, so that can make things a little interesting, but not impossible. What we do isn’t perfect, but it’s worked for us so far, and I’m always trying to make gluten/ dairy free versions of meals we love. Some things I’ve just had to accept won’t be the same, or even possible (mac n cheese and soft tortillas are 2 things that have eluded me). And as someone who isn’t limited to her food choices, this admittedly can be frustrating when I just want something familiar (but before I get too pouty I remind myself that Will feels this way too, but doesn’t have a choice, so I try to shut up). And baking gluten and dairy free is in a league of it’s own, but I’m learning what blends of different GF flours work best for sweet (some combination including coconut and tapioca flour(s)) vs savoury (some combination of brown rice and quinoa flour(s)) recipes.
Before and since our family faced these dietary crossroads, I know of many friends whose families have had to adjust what they eat- whether it was for themselves, a spouse, or a child. Like us, they didn’t make these changes because they were trendy, or a fad, it was out of a need for change. With Ari, we suspected things were amiss when she broke out in head- to- toe rashes and had other lingering health issues she couldn’t kick, but there are a variety of symptoms to be aware of, and I suggest you look into them based on what you’re experiencing. Be an advocate for your health. Since embarking on this health journey with Ari, we’ve had her at doctors, naturopaths, a paediatrician and gastroenterologist, had xrays and an ultrasound, blood tests, and various other tests along the way. And we’re still not entirely sure if what she suffers from is something we can resolve or ‘fix’ or if it’s something we’ll have to contend with forever. We just don’t know, but we’ll keep doing the best we can.
Whether a dietary change is something new that you’re trying to navigate, or you’re just looking for more information, I hope this post helps a little and I’d love to hear how your family has adjusted around dietary needs. We have learnt so much more about food in the time since making these changes, gone beyond gluten and dairy free eating- researched, read, and watched (thanks Netflix!) as much as we could to educate ourselves not just on ‘eating healthy’, but trying to gain a true understanding of nutrition.