Gluten And Casein Free Recipes

Gluten is a protein that is found in many grains including wheat,kamut, barley, spelt, and triticale.  There are also many food additives that contain gluten.  Wheat free does not mean something is gluten free.


Casein is a protein found in any type of bovine milk, including goat’s milk.  So cheese, yogurt, milk, cream, milk chocolate, creamed soup, whey, etc are full of casein.  Do not confuse something that is lactose free with something that is casein free.  Lactose can be removed from some dairy products, but the casein can be left behind.  Dairy free does indicate casein free, but casein free does not necessarily mean something is dairy free. 


People with celiac disease must not eat any gluten at all.  There are also people who are gluten or casein sensitive, but do not have celiac disease.  Many families with children on the Autism Spectrum try a gluten free casein free diet (GF/CF)  to see if this alleviates some of the symptoms. 


 Substitutions for Gluten and Casein:


The Living Without Magazine Website has many blends that you can make on your own. They also give you some great ways to substitute for things containing casein and eggs. 

They also have a lot of great recipes on site.  I would recommend their magazine to anyone who is already eating a GF/CF diet and those who are just starting out.



GF/CF/Egg Free Amazing Muffins

Pre-heat oven to F

 My favorite is banana chocolate chip muffins or banana craisin muffins.  When  using bananas, you can reduce the amount of sugar in the recipe.

Dry ingredients:

1 1/2 cups gluten free all purpose flour mix (I use Bob’s Red Mill)

1/4 cup flax seed meal

1/2 to 2/3 cup sugar

2 tsp baking powder

1 tsp baking soda

1/2 tsp xanthum gum

1/4 tsp salt


Wet Ingredients:

1/3 cup vegetable oil

1 cup something wet (bananas, yogurt, applesauce)

2 TBS flaxseed meal mixed in 1/2 cup water



1 cup nuts, chocolate chips or craisins


Mix together the dry ingredients.

Whisk together the wet ingredients.

Add the wet ingredients to the dry ingredients and mix well.

Add optional ingredients. 


For full size muffins, bake between 17-20 minutes, until a knife come out clean.  For mini muffins bake 12-15 minutes until a knife comes out clean. 


GF/CF/EF Pancakes:


Dry ingredients:

2 cups gluten free all purpose flour

1 tsp xanthum gum

1 TBS baking powder

1 TBS sugar

1/2 tsp salt


Wet ingredients:

1 1/2 cups casein free milk substitute (rice, almond, soy, hemp milk)

3 TBS ground flaxseed meal mixed in 3/4 cup water

4 TBS vegetable oil


Mix the dry and wet ingredients together.  You can add fruit, chocolate chips, macadamia nuts, etc.


For waffles:

substitute 2 TBS flax and 1/2 cup of water

5 TBS of vegetable oil




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