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Six Tips for Going Gluten Free on a Budget

Many people eat gluten free (g-free, gf), either by choice or need. For those with celiac, eliminating gluten is an absolute necessity. Others find that, for one reason or another, they feel better when they avoid it. In my case, I kind of accidentally discovered that joint pain in my hands and feet go away and I’m less brain foggy when I avoid gluten. Other family members suffer from breakouts and rashes that flare whenever they eat something with gluten. I strongly believe that if you feel bad after eating something, you should probably stop eating it, so we do our best to avoid gluten all together.

Eliminating something that is such a big part of your diet is daunting at first, but there are a few things that can make the transition easier and less expensive. These tips focus on gluten, but many will also help if you need to eliminate other foods.

1. Start with real foods

Processed foods often have hidden fillers and ingredients, and specialty gluten free foods are expensive. In contrast, fruits, vegetables, meat, nuts, beans, eggs and dairy are naturally gluten free in their pure forms. Rice is a grain that does not contain gluten. Starting from scratch with real food ingredients that you know naturally don’t have gluten is often easier and definitely cheaper than scrutinizing food labels and buying special gluten free versions of normally wheat based foods.

Image by skeeze from Pixabay

2. Go simple with seasonings

For the most part, single herbs and spices are gluten free. Certain spice blends may have gluten, though. Making your own blends is the safest bet, but if you have a spice blend you love, most manufacturer websites list whether their products contain gluten.

While not technically an herb or spice, most soy sauce contains gluten. La Choy is a major brand that is made without gluten. Bragg’s liquid aminos are another form of g-free soy sauce.

Most vinegar is g-free. Malt vinegar is not. You’ll also want to check the label on flavored vinegar to be sure.

Cooking oils don’t have gluten unless seasoned with something containing gluten.

3. Find your current gluten free staples

Look at the foods that currently stock your pantry. What things that you buy are already gluten free? For us, we usually keep a box or two of cereal around for snacking or a quick breakfast. Most cereals are made with wheat and therefore have gluten, but some that we already bought, like Honey Nut Cheerios, Lucky Charms and Rice Chex are gluten free. Knowing that, I can continue to keep a box or two of cereal we already liked on hand.

Likewise, we keep tortilla chips on hand for snacking or nachos. Most tortilla chips don’t have gluten and inexpensive. Since gluten free crackers are both hard to find and usually expensive, tortilla chips are an easy cracker substitute as well.

4. Look for the easy substitute

Like substituting tortilla chips for crackers, there are other easy swaps. Corn tortillas usually don’t have gluten and can be substituted for flour tortillas. Rice is often a good substitute for pasta, or substitute rice noodles. If you have an Asian grocery nearby, you can usually find rice noodles there for cheaper than a mainstream supermarket, as well as leafy greens and spices for cheap.

5. Make it yourself

It’s fairly easy to find gluten-free flour now, so making your own gluten free cookies, pizza crusts, pancakes, breads, etc. is a good option. I love Bob’s Red Mill 1 to 1 gluten free flour. With it, I can continue to make my favorite deserts just by substituting it for wheat flour. There are other good gluten free flours on the market, too. The most important thing is to know if it is blended to be an exact 1 to 1 substitute or if you need to add something like xanthan gum to give it the stretchiness and rise that you usually get from gluten. For example, Bob’s Red Mill has an All Purpose Gluten Free Flour that is not the 1 to 1 blend. It is a little denser and does not have xanthan gum already blended. I like blending it with tapioca flour, which adds some stretchiness. That works well for things like gluten free flour tortillas. For things that need to rise, though, like cakes or breads, I also add xanthan gum if I’m using the all purpose and not the 1 to 1 blend.

6. When buying gluten free, shop around

Sometimes you really just want to get some gluten free penne pasta or a g-free bagel. More and more grocery stores regularly stock g-free pastas, breads and desserts, but they can be pricey. If you find them on sale, stock up and freeze the extras. Alternative grocery stores sometimes offer better prices, too. Aldi has a decent selection of g-free breads, pastas, and baking mixes at a lower price than most other stores. I even found some gluten free donuts there recently.

Locally, we have a surplus/discount/closeout grocery store called Town Talk. They frequently have udi’s bread in the range of two loaves for $3.00. I periodically stop in and stock up when I can.

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Tips for going gluten free

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Easy Instant Pot Chicken and Vegetable Quinoa

Just because you might be at home more doesn’t mean you have more time to cook. Whether you’re working from home, helping virtual learners or homeschooling, it’s likely you’re just as busy as ever. I love using my electric pressure cooker for busy days. It’s like having someone cooking in the kitchen while I work on the million of other things needing done. 

One of my favorite fast recipes is chicken and vegetable quinoa. It takes minutes to prepare, is super healthy and cooks fast, so it’s perfect for busy days. The basic recipe is really easy to customize, so it’s a good meal to use up odds and ends from the fridge.

Customizing your quinoa

  • Try it with beef, sausage, tofu, beans, eggs or skip the protein and add more vegetables. If you have leftover chicken, shred it and use it instead of raw chicken breasts.
  • If you have time to chop vegetables, clean out the produce drawer and use whatever you have on hand. Use up those veggies before they go bad!
  • Kale is another nice addition. Throw it on top before pressure cooking and stir it in at the end. Since it’s a hardier green, it holds up well to pressure cooking.
  • Change up the flavor by adding soy sauce, hot sauce or your favorite seasonings. For a mild dish, I like using poultry seasoning.
  • Don’t like quinoa? Use rice and adjust the cooking time based on your pressure cooker’s recommendations.

It’s easy to pack for lunches or take on picnics, too.

Chicken and vegetable quinoa

Instant Pot Chicken and Vegetable Quinoa

Instant Pot Chicken and Vegetable Quinoa is a quick, last minute dish that is great hot or cold. Customize it by swapping out the protein or vegetables depending on what you have on hand.
Prep Time15 minutes
Cook Time1 minute
Course: Main Course, Side Dish
Servings: 6 people
Author: Charity

Equipment

  • Electric pressure cooker, such as an Instant Pot

Ingredients

  • 1 tbsp oil olive oil, coconut oil or preferred cooking oil
  • 1 medium onion, diced
  • 1 cup chicken breast, cut into bite sized pieces Could also use pre-cooked, shredded chicken
  • 1 cup frozen mixed vegetables
  • 2 cups quinoa
  • 2 cups chicken broth or water
  • salt and pepper to taste

Instructions

  • Turn the pressure cooker to "Saute" and add oil.
  • Add the onion and chicken if you are not using pre-cooked chicken.
  • Saute until the onion is translucent and chicken is browned.
    Sauteing Chicken and Onion
  • Press "Cancel" to stop sauteing.
  • Add broth, quinoa and vegetables to pot and stir.
  • Add salt and pepper, if desired.
  • Lock the lid and set cooker to two minutes on high pressure.
  • Allow pressure to release naturally when done.
  • Fluff with fork and serve.

Notes

The great thing about this recipe is it is easy to customize. Try it with beef, sausage, tofu, or skip the protein and add more vegetables. If you have leftover chicken, shred it and use it instead of raw chicken breasts.
Clean out the veggie drawer and use whatever you have on hand.
Change up the flavor by adding soy sauce, hot sauce or your favorite seasonings.
It’s easy to pack for lunches or take on picnics, too.

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Easy Three Ingredient Peanut Butter Cookies

Easy 3-ingredient Peanut Butter cookies

Sometimes you need cookies. Or maybe that’s just me. Chocolate chip cookies are my favorite, but sometimes those aren’t fast enough, or somebody has eaten all of the chocolate chips. You know who you are. Peanut butter cookies are a close second, and this three ingredient recipe is dangerously fast and easy.

Because it is a flourless recipe, it is perfect for people following a gluten-free diet.

I’ve only made this recipe with peanut butter, but it should work with other nut butters or nut butter substitutes. Typing that, I got the strong urge to try it with Nutella. Maybe some other time.

Three ingredient peanut butter cookie recipe

3 Ingredient Peanut Butter Cookies

Fast, easy peanut butter cookies. Great for anytime you need a little something sweet. The recipe calls for three basic ingredients. Because it doesn't call for flour, this is a great gluten free recipe. I usually add a bit of salt and vanilla just because, but they are totally optional.
Prep Time10 minutes
Cook Time6 minutes
Total Time16 minutes
Course: Dessert
Keyword: dairy free, easy, gluten free, one bowl, simple
Servings: 25 cookies

Equipment

  • Baking sheets either lined with parchment or silpat mats or greased.

Ingredients

  • 1 cup sugar
  • 1 cup peanut butter I usually use smooth because that's what I have on hand. Crunchy would work, too.
  • 1 large egg
  • 1 tsp vanilla extract Totally optional
  • 1 dash salt Totally optional

Instructions

  • Preheat the oven to 350 degrees.
  • Combine all of the ingredients in a large bowl and mix until smooth.
  • Drop by spoonfuls on the prepared baking sheet.
  • Bake for 6-8 minutes. You want them to just start turning golden at the edges.
  • Let cool to fully set before eating.

I don’t have a photo of the finished cookies because we tend to devour them. I just drop by spoonfuls on the prepared baking sheets, but you can do the crisscross pressing with a fork for a traditional peanut butter cookie look.

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Easy 3-ingredient Peanut Butter cookies

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Easy All in One Electric Pressure Cooker Meal

For busy weeknights, there’s nothing better than an all in one meal that practically cooks itself. Prepare everything the night before and keep it in the refrigerator until it’s time to cook for even more time in the evening. You could even prep the vegetables and meat and store in the freezer for last minute meals.

The basics

This is more of a how-to than a recipe. You can really use however much of the ingredients based on how much food you need and your pressure cooker’s size. For my family of five with two little appetites, I used about four chicken breasts, three cups of rice and water, one jar of sauce and all the broccoli I could squeeze in and around everything.

You can easily swap out the protein for whatever you prefer. Ideally, it should be cut into small, bite sized pieces prior to cooking. With the chicken breasts, I’ve been able to cook them from frozen first and cut them later, but it’s not ideal.

This time, I used broccoli, but it was a little overdone for my liking. Root vegetables cut into bite sized pieces or frozen peas or green beans are probably better for all in one meals like this.

The sauce

To make it super easy, I started with a jar of Korma simmer sauce from Aldi. You could easily substitute any store bought or homemade sauce. Canned soup, salsa, tomato sauce or even just broth are all options. Tailor it to your family’s tastes.

Assemble the ingredients

I used an old rice cooker pot for the rice. Any heatproof container that is big enough to hold the rice and cooking liquid but small enough to fit in your pressure cooker’s cooking pot would work.

I put the chicken and broccoli under and around the rice pot. Then I filled the rice pot with appropriate amounts of rice, water and salt.

The Korma went on top of the broccoli and chicken, and I added about half a cup of water just to make sure there was plenty of liquid. If you use broth or a thinner, liquid sauce, the water isn’t necessary.

Cooking

Finally, I set the whole thing in my pressure cooker and cooked it with the “Rice” setting. My electric pressure cooker is a GoWISE USA brand. Recipes for the Instant Pot brand usually work as written for mine, so I assume that setting would work for the Instant Pot and other similar pressure cookers.

Here is a terrible picture of the end result. I promise it tasted better than it looks. A homemade sauce would have been healthier, I’m sure. When you are strapped for time or having to make do without a fully functioning kitchen, though, it’s lots better than having to rely on fast food.

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All in one Electric Pressure Cooker Meal
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T-Shirt Market Bag Tutorial

One of my lovely nieces is learning to sew with a sewing machine. To help, I thought I would do a series of beginning sewing project tutorials. Today’s tutorial turns an old t-shirt into a market bag. I’m keeping it simple today, but in the future I’ll do a post on how to make it with and enclosed bottom seam and how to box the bottom. It’s a great way to turn t-shirts that you no longer wear into something useful. If you don’t have a sewing machine, you could even sew it by hand.

Materials:

  • T-shirt
    • T-shirts with a high cotton content and no side seams work the best.
  • Thread in your choice of color.
  • Fabric scissors
  • Sewing machine set up with appropriate needle and bobbin threaded in your color choice.
    • Note: Ball point needles are generally the best for sewing with knits. This project does fine with an all-purpose needle, though, so use what you have.

Preparing the shirt:

Lay the shirt out flat and smooth out any wrinkles. Since this one is just to add to my Aldi bag stash, I didn’t worry too much about wrinkles.

T-shirt laid flat
T-shirt. I’m not sure where I got this one. Also, forgive the grainy photos. Lighting in my craft room wasn’t great that day.

Cut off the arms including the armhole seams.

Cut off the neck about 2-3 inches below the neckband. My shirt is pretty big, so I went three inches below the neckband. With smaller shirts you can do less.

Cutting off sleeves and neck.
I like to fold it in half before cutting to keep everything even. If your scissors aren’t sharp enough to go through all the layers, cut one side and then fold it in half to use as a template for the other side.

Cut straight across the bottom of the shirt to remove the hem. The hemline is often uneven on t-shirts, so focus on keeping the shoulder seams lined up, the shirt smooth and cutting a straight line that removes all of the hem.

Cut off the bottom hem.
Bottom hem removed.

At this point, you should basically have turned the t-shirt into a tank top. Now, decide if you want your bag to look like plastic grocery sacks that have the handles at the top sides (so, your tank top with the bottom sewn closed), or if you want the handles at the top middle, like a purse or market tote.

Looks like a tank top.
Looks like a tank top. For a grocery style bag, turn it inside out and lay it back flat in this position.

For the grocery sack-style, turn your shirt inside out and lay it flat, just like a tank top again. For the purse/market tote, turn it inside out and match the shoulder seams and armholes together, then lay it flat. I’m making a market style tote, so you can see it in the photos.

Laying flat for a purse/market tote.
For a purse/market tote turn it inside out and lay it flat with the shoulder seams at the top, as shown here. I find this style easier to carry on my shoulder.

Once everything is lined up, pin along the bottom to hold it in place.

Pinned hem.
Pinned hem.

Sewing the bag:

Many sewing machines have an assortment of stitches to use with knit fabric. They are useful for keeping the thread from breaking when the fabric stretches. On my machine, they are labeled “stretch” and shown in brown. Zig-zag stitches also work well on knits.

Stitch assortment on my Kenmore sewing machine.
Normal stitches are in red. Stretch stitches are in brown.

You could use a stretch or zig-zag stitch for the bottom of the bag. Since it really shouldn’t be stretching much, I usually stick with a regular straight stitch set to a long-ish length of 3.

Regardless of the type of stitch you choose, I recommend sewing across the bottom twice to make it nice and strong.

The seam allowance, or distance between the edge of the fabric and the stitches, doesn’t really matter that much as long as you keep it the same all the way across. For this bag, I used a 5/8 inch allowance, marked on the footplate of my machine. To keep a straight line, focus on keeping the fabric lined up with the guideline for the seam allowance rather than watching the needle.

Edge of fabric lined up on 5/8 mark.
Edge of fabric lined up on 5/8 mark.

At the start , sew about 2-3 stitches then backstitch to secure the stitching before continuing to sew to the end. At the end, backstitch another 2-3 stitches, then sew to the end and cut the threads. Repeat the seam as close to the original line of sewing as possible to make it nice and strong.

Turn the bag right side out. Since knit doesn’t unravel, you could stop there and be done. I like to sew around the arm and neck holes to reinforce the t-shirts original shoulder seams and give it a more finished look.

Finishing around the t-shirt arm and neck hole handles:

I usually use a serger for this, but it’s not necessary. On a sewing machine, I do like to use either a zig-zag or stretch stitch since there is going to be more stretch on the handles so a straight stitch might break.

Zig-zag setting on my Kenmore.
Zig-zag setting.

This time, I’m using a zig-zag stitch, keeping the stitch length set at 3 and using about a 1/2 inch seam allowance. If your sewing machine has a free-arm, it can make it easier to sew around the armholes if you use it. Sew around each arm hole and the neck hole separately.

Messy zig-zag backstitching.
Messy zig-zag backstitching.

To start and finish the zig-zag, I backstitched like normal. It looks a little messy that way. You could leave extra thread at the beginning and end, pull the threads to the back side and tie knots to secure them if you want a cleaner look.

Finished t-shirt bag.
Finished t-shirt bag.

That’s it. You now have a purse or reusable bag from what used to be an old t-shirt. Don’t throw the t-shirt scraps away. I’ll post some creative uses for them soon! To learn how to make this bag a little more polished, read my t-shirt bag upgrades post.

If you read through the tutorial and like the concept but don’t want to diy, I still have a few left in my shop on clearance here.

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Ridiculously Easy Gluten Free Tortillas

I have never been a huge fan of corn tortillas. They’re good for some things, like street tacos, but overall I love the soft, slightly chewy texture of flour tortillas. While there are flour gluten free tortillas on the market, they are pricey and hard to find. Which means that since eliminating gluten from our diets, I’ve had to stick to corn. Which is fine, because it’s better than no more tacos, but , I still miss flour.

After much searching, I finally found a recipe that mimics the soft, chewy texture of flour tortillas. They require no real prep work, so it’s easy to make them last minute, if needed. Basically, if you can make a pancake, you can make these gluten free tortillas.

You can also adjust the thickness to be more like a flatbread. I can see pairing them with curries or stews, or cut into chips , toast and serve with hummus.

Ridiculously Easy Gluten Free Flour Tortillas

Soft, chewy gluten free flour tortillas so easy you can make them last minute.
Prep Time5 minutes
Cook Time1 minute
Course: Side Dish

Ingredients

  • 1 Cup Chickpea based gluten free flour Can be straight chickpea flour, or a blend with a high amount of chickpea flour, such as Bob's Red Mill GF flour. (NOT the 1 to 1 flour)
  • 0.5 cup Tapioca flour
  • 1 tsp salt
  • 1 cup water
  • 1 tsp coconut or other oil If you use a non-stick skillet or griddle you may not need the oil.

Instructions

  • Mix the dry ingredients in a large bowl.
  • Add the water and stir until blended.
  • Oil a skillet or griddle as needed and heat to medium high.
  • Pour about 1/4 cup of the batter onto your prepared skillet or griddle.
  • Cook for 1-2 minutes over medium high heat.
  • Flip like a pancake and cook for another 1-2 minutes.
  • Repeat the cooking and flipping for the rest of the batter.

Notes

This recipe is very versatile. For thinner tortillas, add a little more water. For more of a flatbread, reduce the water to about 3/4 of a cup. 
Gluten Free tortillas
 

Find more of my gluten-free recipes here: https://subearthancottage.com/?s=gluten+free