Curry, carrots, raisins and coconut milk make this salad flavorful and satisfying, but sorghum grain is really the star of this delicious dish. Unlike some gluten free grains, the hearty, chewy texture of whole grain sorghum is very similar to wheat berries, making it an ideal addition to pilafs and cold salads such as this one.  Sorghum is an excellent source of dietary fiber and a wonderful way to include the health benefits of whole grains in a gluten free diet. Sorghum originated in Africa thousands of years ago, and then spread through the Middle East and Asia via ancient trade routes, traveling to the Arabian Peninsula, India and China along the Silk Road. Today sorghum remains a staple food in India and Africa, yet it is still relatively unknown in many parts of the world.

Pair this salad with warm Naan and grilled tofu for a wonderful, easy meal. This salad makes great leftovers the next day, as well. Cheers!

Curried Carrots & Sorghum

•     1 cup Sorghum Grain
•     3 cups Water
•     1 tsp Sea Salt divided
•     1 cup canned Coconut Milk
•     3 Tbsp Rice Wine Vinegar
•     1 Tbsp Curry Powder
•     1/2 tsp Chili Powder
•     2 tsp Sugar
•     2 cups slivered Carrots
•     1/2 cup Raisins
•     1/4 cup chopped Green Onion

Directions

Step 1

Rinse, drain and pick through sorghum. Combine 3 cups water, 1 cup Sorghum and 1/2-tsp salt in a pot with a tight-fitting lid. Bring to a boil. Cover, reduce heat and let simmer until tender, about 50 – 60 minutes. Drain any excess water.

Step 2

Meanwhile, combine the coconut milk, rice vinegar, curry powder, chili powder, 1/2-tsp salt and sugar.

Step 3

When sorghum is cooked and drained, add carrots, raisins and onions. Toss with dressing. Served chilled or at room temperature.

Makes 4 – 6 servings.

Mother’s Day is most definitely a brunch occasion. If you haven’t already planned something, here are 10 recipes to show Mom just how much you care. Sure, you can take her out, but why not nurture her the way she nurtured you with a home cooked meal? Who cares if it’s not perfect. It’s the thought that counts and we bet this will be just as memorable as that hand made card from kindergarten.

For the mom who loves a sweet breakfast:

• Peanut Butter and Jelly French Toast from The Realistic Nutritionist via Chef Mom:: Make this a bit healthier by using wholesome, whole grain bread or sub gluten free bread for a gluten free version.
• Strawberry Frangipane Tart with Brown Butter Brown Rice Crust (Gluten Free) from Franny Cakes
• Raspberry Oatmeal Dumplings (Gluten Free)

For the mom who loves a savory breakfast:

• Chili and Cornbread Waffle Stacks from A Pinch of Yum
• Savory Oats with Sauteed Mushrooms, Onion and Thyme from A Bachelor and His Grill
• Sweet Potato, Kale and Black Bean Breakfast Pizza (Gluten Free) from Cara’s Cravings

For the health conscious mom:

• Almond Flour Pancakes (Gluten Free and Paleo Friendly) from The Roasted Root
• Blueberry-Coconut Baked Steel Cut Oats (Vegan and can be Gluten Free) from Family Fresh Cooking
• Peach Breakfast Calzone (Gluten and Dairy Free) from The Non-Dairy Queen

Recipes that are easy enough for the kiddos:

• Blueberry Lemon Pancakes from Weelicious
• Five-Spice Muesli Granola and Peach Greek Yogurt Parfaits from A Sage Amalgam:: Kids will love helping with the assembly of these pretty parfaits.
• Strawberry Scones from Koko Cooks

In honor of Celiac Disease Awareness Month, we are bringing you three beautiful gluten free cookbooks that we think are worth purchasing to have on hand or gifting to someone new to the gluten free diet. The first, Simply Allergy-Free by Elizabeth Gordon, works for anyone who must avoid gluten, dairy, soy, nuts and eggs.

Simply Allergy-Free (available from Amazon) is a book of modest size, but absolutely packed with simple, delicious recipes that anyone can enjoy. This book begins with a section on the ingredients Gordon favors (and how to shop for them) and a lovely substitution guide. Main course recipes include: Bang Bang Chicken, Polenta Pizza, One Pot Quinoa with Spinach, Pomegranate and Yams, Beef Tostadas. Sides range from Chickpea French Fries and Curried Cauliflower to Gazpacho Salad. Simply Allergy-Free has a chapter dedicated to dips and sauces (Green Curry Paste anyone) followed by a long chapter on desserts, which includes Candy Bar Pie, Rocky Road Cookies and Soft Salted Caramel, to name a few. Most recipes are accompanied by gorgeous photography from Melanie Bauman and Lorna Palmer, always a bonus in my book.

I can be a bit skeptical about recipes that leave out gluten, dairy and eggs, but once we tried these Snickerdoodle Muffins, I was sold. These disappeared quickly when we made a batch at the mill. These muffins taste just like a cinnamon sugar donut. The worst thing about these? You have to lick your fingers to get all of the cinnamon sugar off. Make these for your next gathering and serve alongside coffee or with a glass of (non dairy) milk. No one will ever suspect that they are allergen-friendly.

Hands down, the best thing about this book? The recipes are made with simple, common ingredients. You can easily pick out one of the recipes for dinner, head to your pantry and have it on the table in 30 minutes. Not all of the recipes are that quick, but you get my drift. These dishes are delicious because they use real food ingredients, the missing allergens will not be, ahem, missed.

Elizabeth has generously offered us a copy of this book to give away to one lucky reader. In addition to the book, we’ll kick in a package of our Gluten Free Sorghum Flour and White Rice Flour so you can make these muffins right away. To enter, simply follow the prompts in the app below (please note that commenting is mandatory and you can find the question in the prompt). We’ll pick a winner at random from all who enter by 11:59 pm on May 15th, 2013.

a Rafflecopter giveaway

Snickerdoodle Muffins

from Simply Allergy-Free, by Elizabeth Gordon

Makes 12 muffins

• Canola Oil
• 1-1/3 cups White Rice Flour
• 1/2 cup Potato Starch
• 1/4 cup Sorghum Flour
• 1 cup Sugar, divided
• 1 Tbsp Baking Powder
• 1 tsp Xanthan Gum
• 1/2 tsp Baking Soda
• 1/2 tsp Salt
• 1/4 cup Coconut Oil, melted (or liquid)
• 1 cup Non-Dairy Milk of choice
• 1 Tbsp Cider Vinegar
• 1 tsp Vanilla Extract
• 1/4 cup Unsweetened Applesauce, at room temperature
• 1 tsp ground Cinnamon

1. Preheat the oven to 375°F and grease (do not line) twelve muffin cups with canola oil.
2. In a liquid measuring cup, add cider vinegar to non-dairy milk and let sit 5 minutes.
3. In a large mixing bowl, whisk together the rice flour, potato starch, sorghum flour, 1/2 cup sugar, baking powder, xanthan gum, baking soda, and salt.
4. In another large bowl, mix together the melted coconut oil, milk/cider vinegar combination, vanilla extract, and applesauce. Mix the liquid ingredients until they are smooth.
5.  Make a well in the center of the dry ingredients and pour in the wet ingredients all at once. Stir the batter until all of the ingredients are thoroughly incorporated.
6. Pour the batter into the prepared muffin tins and bake in the preheated oven for 14 minutes or until a toothpick inserted in the center comes out clean. Remove the tins from the oven and let the muffins rest in the tins for 5-7 minutes or until they are cool enough to handle but still warm.
7. While the muffins are cooling, stir together the remaining 1/2 cup sugar and the ground cinnamon in a wide but shallow bowl.
8. When the muffins are cool enough to handle, roll each muffin in the cinnamon and sugar mixture until they are completely covered on all sides. Transfer the muffins to a wire rack to cool slightly and then serve warm, immediately, or let them cool completely.
9. Leftovers may be stored at room temperature in an airtight container for up to a day.

NOTE: [Elizabeth] likes using unrefined coconut oil in this recipe because the coconut flavor lends a buttery flavor to the muffins, but if you do not like the coconut flavor, use refined coconut oil instead.

We had quite a competition for our Muesli Mayhem Recipe Contest. It was neck-and-neck for the winning spots. Without further ado, the winners of the competition are…

FIRST PLACE

Muesli Cream Pies:: Carolyn Ketchum, All Day I Dream About Food

SECOND PLACE

Peach Breakfast Calzone:: Sarena Shasteen, The Non Dairy Queen

 THIRD PLACE

Gluten-Free Muesli Pancakes with Fresh Berries:: Jeanette Chen, Jeanette’s Healthy Living

And our giveaway winner is Teri Capalby. Congratulations Teri! Look for an email from us soon.

Congratulations to all of our winners. Everyone did a beautiful job and we appreciate your help in picking the winning dishes.

Celebrate Cinco de Mayo with homemade tortillas. These are ridiculously easy and absolutely worth it! The recipe is pretty simple- just corn flour, salt and water. For a step-by-step visual recipe, visit America’s Test Kitchen or watch the video below (thank you, YouTube.) Use these for tacos or simply serve the fresh tortillas with salsa and guacamole. ­Salud!

Corn Tortillas

•     2 cups Golden Masa Harina Corn Flour or Gluten Free Golden Masa Harina
•     1/2 tsp Sea Salt
•     1-1/2 to 2 cups Hot Water

Directions

Step 1

Mix salt into the masa harina corn flour. Slowly pour the water into the dough to get a good consistency. The dough should be firm and springy when touched, not dry or sticky. Let rest for about an hour, covered.

Step 2

Preheat a griddle or flat surface. Divide the dough into 2 inch balls. Press dough between two pieces of waxed paper, or flatten according to a tortilla press directions. Place flatten dough on a hot griddle or flat surface and cook until the top of the tortilla starts to look cooked, about 1 minute. Flip to the other side and heat for a few seconds.

Makes 12 – 6 inch tortillas.

Get inspired at The Bob’s Red Mill Cooking School!  We have four wonderful classes that will nurture your family and inspire you in the kitchen. Call now to register and reserve your spot: 503-654-3215 x 208. Classes are held at our Whole Grain Store in Milwaukie, Oregon.

Bob’s Red Mill Whole Grain Store
5000 SE International Way
Milwaukie OR 97222
503-607-6455
Directions

“One Dough Does It All” Gluten Free Bread-Baking with Carol Fenster!
Tuesday, June 4, 2013
5:00-7:00 p.m.
Class fee $60.00

Time is precious, so maximize your kitchen time with easy, versatile bread dough that has many uses. A single dough can be made into Sandwich Bread or Focaccia Flatbread … just by making some minor tweaks. Another simple dough makes Veggie Pizza or Chocolate-Berry Breakfast Pizza or Breadsticks. Carol Fenster, author of 1,000 Gluten-Free Recipes, takes you through the steps of (1) making a basic dough using her versatile, time-saving flour blend; (2) refrigerating the dough to improve flavor and texture – the secret of many artisanal bakers; and (3) successfully shaping the soft, sticky dough. Her recipes include: Sandwich Bread, Italian Focaccia, Veggie Pizza, Chocolate-Berry Pizza, and Breadsticks.

“It’s as Easy as Pie” Gluten-Free Pie-Baking with Carol Fenster!
Wednesday, June 5, 2013
5:00-7:00 p.m.
Class fee $60.00

Pies are one of life’s supreme pleasures, and making pie crust doesn’t have to be challenging. Once you master a simple gluten-free pie crust, you can easily make Old-Fashioned Cherry Pie, Tarts, Pot Pies, Quiches, and Pie Crust Appetizers. Carol Fenster, author of 100 Best Gluten-Free Recipes, shares her tips on (1) secret ingredients that make the pie crust easier to handle,(2) special handling and shaping techniques for no-fail, delectable pies, and (3) how to vary this basic crust recipe to suit your needs. Her recipes include: Old-Fashioned Cherry Pie, Berry Ice Cream Tart, Chicken Pot Pie, Quiche Lorraine, and Pie Crust Appetizers.

Crikey, it’s Crackers (And Dips) with Chef Ivy Manning!
Thursday, June 13, 2013
5:00-7:00 p.m.
Class fee $50.00

Whether you’re grabbing a handful of nippy cheddar crackers for a mid-afternoon snack or crafting elegant cracker sheets for your next party, crackers are a part of all of our lives, so why rely on boxed crackers that are full of preservatives and trans-fats? Baking crackers is as easy as whipping up a batch of cookies, and they taste so much better than commercially made snacks! Join Chef Ivy Manning, food writer and author of Crackers and Dips for a class jam-packed full of crackers and dips. Recipes will include: Gluten-Free Almond Flax Seed Crackers with 2-Olive Tapenade, Amaranth Crackers with Cheddar and Pepitas, Japanese Rice Crackers with Edamame Wasabi Schmear, Graham Crackers with Hot Salted Caramel, and more! Signed copies of Ivy’s book will be for sale. Don’t miss it!

Hands-On Pretzel Making with Andrea Slonecker!
Thursday, June 20, 2013
5:00-7:00 p.m.
Class fee $60.00

Here’s a new twist on an old favorite—pretzels not from a street vendor, but still warm from your very own oven. In this hands-on class, learn how to make authentic German pretzels with Andrea Slonecker, the author of Pretzel Making at Home. From mixing and shaping the dough to developing that characteristic color and flavor, she’ll divulge the tricks of the pros for making pretzels in a variety of shapes – with fillings too! Plus learn how to make homemade mustard for dipping. You’ll make Whole-Wheat Soft Pretzels, Savory Stuffed Pretzel Pockets, and Herbaceous Homemade Mustard in class, plus take home recipes for delicious soft pretzel variations: Caraway-Rye, Cinnamon-Raisin, and Gluten-Free Pretzels.

Supplies to bring: Apron and two kitchen towels

What in Bob’s Red Mill Is Coconut Flour?

Do you ever hear some people talk about different kinds of flour, new seeds, or see a word on a menu that you have no idea what it really is? Sometimes when I walk into the “natural foods” section of the grocery store, I see things that look pretty cool, but sometimes just keep walking because I’m not sure what they are or how I’m supposed to use them. I just wonder “What in the world is that? And how am I supposed to use it?” When I heard about coconut flour, that was exactly how I felt, except for this time, with Bob’s help, I have done some research, experimented with some recipes, and feel like I know a little more about coconut flour. Hopefully I can share what I’ve learned with you so that you can add it to your shopping list and add a little healthy touch of coconut to your family’s diet instead of walking on by.

What is coconut flour?

Coconut flour is a soft, flour like product made from the pulp of a coconut. It’s actually a by-product made during the coconut milk making process. When making coconut milk, you have to soak coconut meat. That pulp is then dried out and ground into this powdery flour.

What are the health benefits of coconut flour?

Many people look to coconut flour to help create gluten free baked goods. Gluten free is definitely a great reason to use coconut flour, but that’s not all it has to offer. Coconut flour is also extremely high in fiber with almost double the amount found in wheat bran. In just 2 tablespoons of coconut flour, there are 5 grams of fiber (20% of the recommended daily value) and 8 grams of carbs. Mayo Clinic says a diet with plenty of fiber can help keep you regular, help maintain weight, and lower your risk of diabetes and heart disease.

How do you cook with coconut flour?

Cooking with coconut flour can be a little tricky. I have had a couple of recipes completely bomb. Once you get the hang of it though, it’s a super easy way to add nutrients and fiber to a ton of dishes. There are two things to keep in mind when working with coconut flour. Since it is so high in fiber, it requires a ton more moisture. There is also no equal substitution when working with coconut flour. You can usually substitute about 20% of the flour in a recipe for coconut flour and add at least 20% more liquid. My personal experience also says that when working with baked goods, you should also add about 3-5 eggs for every cup of coconut flour you are using. You can also add a tablespoon or two of coconut flour to sauces and gravies. It is a little clumpy so take your time when adding it in. Coconut flour has a naturally sweet flavor that can really add a nice little something extra to dishes.

Honestly, when you’re beginning to bring coconut flour into your cooking, stick to already established recipes. Once you start to get a little more comfortable, you can begin to experiment. I speak from experience… botched recipes can be costly and a little disheartening. Practice with some great recipes online first. You can even check out my first great coconut flour recipe success: Whole Wheat Coconut Blueberry Muffins.

Resources for More on Coconut Flour

-          Mayo Clinic article on benefits of high fiber diet

-          Nourished Kitchen: A great blog with tips on baking with coconut flour

-          Livestrong article on the benefits of coconut flour

-          Bob’s Red Mill coconut flour facts

-          Bob’s Red Mill Hangout on Google+: Tips for Baking with Coconut Flour

About Ashley – Ashley is a mom, wife, sister, daughter, and friend working to navigate through the mysterious world of Mommyia. Read more about her adventures at Momicles and follow her @Momicles2010.

A big thanks to everyone who entered our Gluten Free Muesli photo contest on Instagram and Pinterest. We had a lot of fun seeing how you used our gluten free muesli and how you share it with those you love. Our winners were selected at random from all of those who entered and used the hashtag #gfmuesli. In no particular order, they are:

Instagram:

• Lily_Lufkin_24601
• JKlahn9289
• Wendylizo

Pinterest:

• Kit M
• Becky A Johnson
• Élan Buendia

If you were a lucky winner, please email me at Cassidy@bobsredmill.com to claim your sweet prize pack. For those of you who didn’t win, we’ll be having more fun contests in the future, so be sure to keep up to date with us. Cheers!

As a registered dietitian and nutrition journalist, I’ve spent close to 25 years pouring over food and nutrition research.  And it’s led me to one conclusion as to how we can all live healthier, more vibrant lives. The answer: Eat more whole plants. In fact, there are now hundreds of studies backing up the notion that the healthiest diet on the planet is a plant-based one.

Contrary to popular belief, a plant-based diet really is more about what you can eat, rather than what you can’t eat. When most people hear the words “plant-based diet,” raw fruits and vegetables are usually the first thoughts that come to mind.  But a plant-based diet consists of a variety of whole plant foods, including fruits, vegetables, whole grains, nuts, seeds, herbs, spices, and legumes.

Legumes are the perfect example of a plant-powered “protein package.” This means that legumes are packed with beneficial nutrients like fiber, vitamins, minerals, and phytochemicals, and essentially void of the “bad stuff”, like saturated fat and sodium. In fact, legumes are as near to a perfect food as you can find. A half-cup portion, on average, contains at least 20% of our daily needs for fiber, folate, and manganese, 10% of our daily needs for protein, potassium, iron, magnesium, and copper; and 6-8% of our daily needs for selenium and zinc.  Research now indicates that eating legumes regularly can offer a variety of health benefits, including lower blood cholesterol levels, lower body weight, and lower rates of heart disease, hypertension, some types of cancer, and diabetes.

Aside from their nutritional perks, legumes are even friends to Mother Earth. Farmers discovered long ago that rotating their crops with legumes would replenish their soil. This is because legumes possess a unique ability to “fix nitrogen,” or transfer nitrogen from the air into the soil, reducing the need for synthetic fertilizers.

As if these benefits alone aren’t enough motivation to increase your intake of legumes, it helps to know that legumes are easy to cook, shelf stable, and economical. And a whole world of legumes awaits your discovery: lima beans, garbanzo beans, split peas, lentils, pinto beans, and kidney beans, just to name a few. They can easily be incorporated into soups, salads, wraps, or served as simple side dishes. You can also take a spin on legumes by trying them in alternative forms such as flours. These high-protein, nutritious flours are perfect alternatives for those with wheat and gluten allergies. Not only that, they can also pump up the nutrition in many of your recipes for baked goods. Simply replace a small amount of wheat flour in your recipes with legume flour and you’ve boosted your intake of plant-powered benefits.

Whether you’re a plant-powered vegan, vegetarian, or omnivore, I recommend you eat at least one ½ cup serving of legumes every day in order to promote your optimal health.

Red Lentil Stew with Root Vegetables

By Sharon Palmer, RD, The Plant-Powered Dietitian

This thick, colorful stew, which calls upon root vegetables, is easy on your wallet and delicious on your taste buds. Try serving it as a light lunch with a salad and rustic, whole grain bread; or for dinner with whole grains such as barley, farro or quinoa on the side.

Makes 6 servings

Ingredients:

1 tsp Extra Virgin Olive Oil
2 medium Parsnips, sliced
2 medium Carrots, sliced
3 stalks Celery, sliced
1 medium Onion, sliced
1 medium Potato, peeled, diced
2 cloves Garlic, minced
½ tsp Low-Sodium Herbal Blend (i.e. Mrs. Dash)
½ tsp Smoked Paprika
1 tsp Thyme
2 cups Low-Sodium Vegetable Broth
4 cups Water
1 ½ cups red lentils, dried

Instructions:

1. Heat olive oil in a large pot. Add vegetables, garlic, and seasonings, sautéing for about 10 minutes.
2. Add broth, water and lentils. Cover pot and cook for about 20 minutes, until vegetables and lentils are tender.

Nutritional Information per Serving:

Calories: 278
Carbohydrates: 50g
Protein: 14g
Fat: 4g
Sodium: 60mg
Fiber: 10g

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today’s Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

Happy Tax Day? Happy Monday? Not sure if either of those things go together with the word “happy,” but it is indeed Monday and it is indeed tax day. To start your week off right, make this fresh, simple stir fry for dinner and enjoy a healthy meal that’s easy on your wallet and your time. Millet is wonderful because it cooks fairly quickly and is very nutritious. Unlike most other grains, this versatile, gluten free grain is alkaline, which makes it easy to digest and helps balance the body’s natural tendency towards acidity. Millet is an excellent source of dietary fiber, making it a great solution for those looking to add more fiber to their gluten free diet.

If you don’t have millet handy, check out your store’s bulk section. It’s often stocked and you can grab just a little bit to try,  or substitute quinoa or brown rice in this recipe. Put the millet on and get to work prepping and cooking your other ingredients. In no time, you’ll have a healthy, delicious meal. Here’s to Tuesday!

Millet Stir-Fry

•     1/2 cup Hulled Millet
•     2 cups Water
•     1/2 tsp Sea Salt
•     2 Tbsp Oil
•     1 cup sliced Onion
•     2 cloves Garlic, minced
•     1 tsp minced fresh Ginger
•     1 large head of Broccoli, chopped
•     1 cup sliced Carrot
•     5 oz canned Water Chestnuts
•     1/4 cup Cashew Pieces
•     1 Tbsp Gluten Free Soy Sauce
•     1 Tbsp Rice Vinegar
•     2 Tbsp Honey
•     1 Tbsp Corn Starch

Directions

Step 1

Bring water and salt to a boil. Add millet and return to a boil. Cover, reduce heat to low and simmer for 35 – 40 minutes.

Step 2

Heat oil over medium-high heat in a wok or large pan. Add onion and cook until beginning to soften, about 5 minutes. Add garlic and ginger and cook for 1 minute. Add broccoli, carrots and water chestnut and cook until crisp-tender, 7 – 10 minutes. Add cashews and cooked millet.

Step 3

Combine soy sauce, rice vinegar, honey and cornstarch and pour over vegetables. Cook until dressing is absorbed, about 2 minutes. Remove from heat and serve.

Makes 4 servings.