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    Soup With Friends / Comforting Bowls Of Gluten-Free Vegan Goodness
    Soup With Friends / Comforting Bowls Of Gluten-Free Vegan Goodness
    Soup With Friends / Comforting Bowls Of Gluten-Free Vegan Goodness
    Ebook137 pages1 hour

    Soup With Friends / Comforting Bowls Of Gluten-Free Vegan Goodness

    By Ruth Cornish

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    About this ebook

    Soup with Friends is a delicious collection of hearty, gluten-free, plant-based, whole-food recipes for soups, salads, and sides everyone can enjoy. The recipes in this cookbook emphasize naturally gluten-free, whole-food, plant-based ingredients—starchy and non-starchy vegetables, beans and legumes, and non-cereal grains—with minimal use of nuts, seeds, avocado and soy, and exclude the use of all oils and animal products. Only a couple recipes need "specialty" gluten-free ingredients which makes this book useful for anyone who might be looking for a healthy, whole-foods, plant-based cookbook whether they choose to eat gluten-free or not.

    The Welcome section introduces the recipes, reviews fat-free cooking techniques, and gives helpful tips about buying gluten-free ingredients and how to understand gluten-free labelling.

    The Soups section is the largest section containing twenty-four delicious recipes with tips and variations. Many of the recipes are improved versions of existing blog recipes such as Thai Corn and Sweet Potato Soup, Silky Broccoli Chowder, and Creamy Butternut Squash and Tomato Soup with Gremolata; but I also created some brand new recipes such as Minestrone Soup, Festive Black Bean Soup, and flavourful Homemade Vegetable Stock with delicious variations for Coriander and Lemongrass Stock, Chicken-Free Stock, and Tomato-Corn Stock. A revised recipe for Shiitake Mushroom Stock adds such deep rich flavour that is has become my favourite quick-to-make stock for many recipes.

    The Sides section includes recipes for Sun-dried Tomato Quinoa Wraps, Baking Powder Biscuits, Coriander and Onion Flatbreads, Zucchini Corn Bread, BBQ Chip and Curry Roasted Potatoes, Zucchini Hummus and Smoky Maple Tempeh. All these recipes are naturally gluten-free made from whole-food ingredients such as quinoa, buckwheat, potatoes, and oats (one recipe) that you can grind yourself.

    The Salads section contains a variety of recipes including Apple Spring Mix Salad with Sweet Mustard Dressing, Beet and Napa Cabbage Slaw, Greek Salad with a homemade Soy Feta, Warm Roasted Vegetable Salad with Garam Masala, Three Sisters Summer Salad, Millet Tabouleh, Pesto Pasta Salad, and classic Potato Salad. All the recipes include dressings which could be mixed and matched to suit your taste.

    The book concludes with an Appendix containing detailed notes supporting my comments in the Welcome section and lots of links to learn more about healthy gluten-free, whole-food, plant-based eating.

    The pages are beautifully set up with lots of tips and variations. Each recipe is accompanied by a full colour photo. I have included a master set of bookmarks for each section in the book to help you navigate with ease. In addition, each section has its own table of contents with clickable links to the individual recipe pages. When you want to return from a recipe to the contents list, simply click on the bookmarks to navigate back to the table of contents and carry on from there.

    LanguageEnglish
    PublisherRuth Cornish
    Release dateOct 5, 2019
    ISBN9781999006129
    Soup With Friends / Comforting Bowls Of Gluten-Free Vegan Goodness
    Author

    Ruth Cornish

    Ruth is a recipe creator and food blogger living on the West coast of Canada. All the recipes Ruth creates are a reflection of her passion for cooking delicious health-sustaining foods that support her well-being and desire to live an active, healthy, and compassionate life. She was drawn to blogging after discovering her Celiac Disease as a way to celebrate what is possible on a gluten-free, low-fat, oil-free, whole-foods, plant-based diet and to share these ideas with others who are interested in following a similar diet.

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      Book preview

      Soup With Friends / Comforting Bowls Of Gluten-Free Vegan Goodness - Ruth Cornish

      Welcome to my first cookbook !!

      Writing a cookbook has long been a dream of mine. I’m so excited to share these delicious recipes for my favourite soups, sides, and salads with you.

      As someone with Celiac Disease who also follows a whole-food, plant-based diet, I spend a lot of time in the kitchen thinking about food, meal planning, and cooking.

      This book is a collection of my favourite recipes, some updated from my blog as well as some newly created for this book. These are favourites that I have developed on my journey to improving and maintaining my health. I hope these recipes make your tummy full and happy, and give you as much hope for health-sustaining, satisfying meals in the future as they have for me.

      The book is divided into three sections. The first section, Soups,

      includes a variety of recipes for simple soups that can accompany a larger meal to more elaborate, hearty one pot meals.

      The second section, Sides, includes a variety of recipes you can add to round out your meal — dips, flatbreads, and seasoned roasted potatoes.

      The final section, Salads, contains a range of salads with dressings from a light green salad to more filling potato, and pasta salads.

      About the Recipes

      When creating the recipes for this gluten-free cookbook, I followed the guidelines for a low-fat, whole-foods, plant-based diet as outlined by the McDougall Program, Forks Over Knives, The China Study and many others.1 Consequently, the recipes emphasize naturally gluten-free, whole-food, plant-based ingredients — starchy and non-starchy vegetables, beans and legumes, and non-cereal grains with minimal use of nuts, seeds, avocado, and soy, and exclude the use of all oils and animal products.2

      I wanted this cookbook to be enjoyed by everyone interested in a following a healthy, plant-based lifestyle including those who choose to eat gluten-free. However, I did include a small number of recipes that use some special gluten-free ingredients for those like me who need to follow a gluten-free diet but would like to have a biscuit or some corn bread to go with their soup every now and then.

      If gluten-free is not a requirement for you, two of the three recipes that specify gluten-free flours, Sweet Potato Biscuits and Zucchini Corn Bread, can be made with an equal amount by weight of wheat flour instead of the gluten-free flours listed. The third recipe for Baking Powder Biscuits only works gluten-free, but they are delicious! This is a good recipe if you want to make biscuits but cannot eat even gluten-free oats.

      Similarly, gluten-full pasta can replace gluten-free pasta if gluten is not a problem for you.

      About Ingredients

      Although the ingredients for my recipes are naturally gluten-free, if you have Celiac Disease or another gluten-related disorder, there are still some precautions to take in order to avoid cross-contamination with gluten-containing grain.

      When purchasing processed and/or packaged foods, always read the label.3 Look for a gluten-free claim or official gluten-free certification and confirm the ingredients by reading the ingredients list. Manufacturers can make mistakes, or change their suppliers, processing plants, and recipes without notice. When in doubt, contact the manufacturer directly by phone or email or check the FAQ on their website.

      SortLentils-w-grain.jpg

      If you have Celiac Disease, ALWAYS sort and wash dried beans, peas, and lentils to remove unidentified grains before cooking.

      Please note I am not a health-care professional. It is important that if you have any serious medical conditions that you consult with the appropriate medical professional(s). My comments on the safety of ingredients are based on my own personal research and not meant to take the place of medical advice. I have included notes with links to my sources in the appendix for you read the full articles if you wish. If anything I say contradicts any medical advice you have received, please, follow the recommendation of your health care provider rather than my own.

      Gluten-Free Packaged and Processed Foods to Watch Out For

      Comments are limited to only those ingredients used in the recipes in this book.

      Buckwheat, millet, and quinoa — either buy gluten-free brands or sort and wash.4 Avoid buying anything from bulk bins in the grocery store.

      Commercial Vegetable Stock — Nothing compares to homemade vegetable stock.

      I have included a fantastic recipe with several variations, but if you do not wish to make your own, commercial stocks are a good option. Look for gluten-free brands made from just vegetables, are low in sodium, and oil-free. I don’t recommend bouillon powders. The only ones I can find contain mostly starches, salt, monosodium glutamate, yeast extracts, and hydrogenated oils — not whole-food ingredients. Many of my recipes can be made with great success using only water instead of stock.

      Dried beans, peas, and lentils — ALWAYS manually sort and wash dried beans, peas, and lentils to remove small stones or mystery grains before cooking.4 Legumes are naturally gluten-free, but they do carry the risk of cross-contamination whether labeled gluten-free or not. This extra step made a huge a difference in improving my health.

      Gluten-free Flours — always buy certified gluten-free pre-ground bean and grain flours and flour blends.

      Non-dairy Milks — most brands of non-dairy milk such as soy or rice milk are gluten-free, however some do contain gluten. Read the ingredients list on the label and avoid anything with barley malt, malt extract, or malt. Malt always means barley. Avoid brands with added oil or lecithin.

      Oats — Regular Oats are naturally gluten-free but are contaminated with gluten-containing grain at all stages of production from growing to processing. Be sure to buy oats that are certified gluten-free and grown according to the standards of the Purity Protocol rather than optically sorted.5 Even so, a small percentage of Celiacs can’t tolerate even gluten-free oats.6

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