COOKING WITH BEANS, PEAS, LENTILS AND CHICKPEAS
PULSES
and the Gluten-Free Diet
CANADA’S PULSE GROWING AREAS
3
TYPES OF PULSES
4
WHAT ARE PULSES?
6
HEALTH BENEFITS OF PULSES
6
CELIAC DISEASE &
THE GLUTEN CONNECTION
8
PULSES & THE GLUTEN-FREE DIET
9
BUYING, STORING &
COOKING PULSES
12
USING PULSES IN BAKED RECIPES
14
PULSE PURÉES & BROWN RICE BLEND 16
RECIPES
17
Sides & Meals
18
Breads, Biscuits & Crêpes
20
Breakfast Muffins & Breads
23
Bars & Crisps
26
Cakes & Cupcakes
27
Cookies
29
RESOURCES
31
2
Some of the information in this booklet was originally developed
by Pulse Canada and featured in the booklet entitled Pulses:
Cooking with beans, peas, lentils and chickpeas.
Revisions and new content for Pulses and the Gluten-Free
Diet: Cooking with beans, peas, lentils and chickpeas were
developed by Shelley Case, RD, consulting dietitian and author
of Gluten-Free Diet: A Comprehensive Resource Guide. Gluten-free
recipes were developed by Carol Fenster, PhD, consultant
and author of several gluten-free cookbooks including 100 Best
Gluten-Free Recipes, 1,000 Gluten-Free Recipes, Gluten-Free Quick &
Easy, Gluten-Free 101, Wheat-Free Recipes & Menus and Cooking Free,
unless otherwise noted.
TABLE OF CONTENTS
BRITISH
COLUMBIA ALBERTA
MANITOBA
ONTARIO
YUKON
TERRITORY
NORTHWEST
TERRITORIES
NUNAVUT
QUEBEC
NEWFOUNDLAND
& LABRADOR
NOVA
SCOTIA
NEW
BRUNSWICK
PRINCE
EDWARD
ISLAND
SASKATCHEWAN
Lentil growing regions
Bean growing regions
Pea growing regions
Chickpea growing regions
Discover a tasty, nutritious and versatile food…pulses. Enjoyed by many cultures around the world for
centuries, pulses make wonderful main dishes, soups, salads, appetizers, snacks and even baked goods! Explore new
ways to include pulses in the gluten-free diet.
This booklet contains information about the various types of pulses and their nutritional and health benefits. It also
features tips on buying and preparing pulses, practical ways to incorporate them into meals and snacks and includes
26 delicious gluten-free recipes.
CANADA’S PULSE GROWING AREAS
3
4
Lentils
TYPES OF PULSES
Split Yellow
Split Green
Yellow
Green
Peas
Large Green
Other names: Laird-type,
Masoor Large Green
Split Large
Green
Other names:
Yellow Split
Lentil,
Masoor dal
Split Red
Other name:
Masoor dal
Dehulled Red
Other names:
Football,
Masoor dal
French Green
Other name:
Dark Speckled
Red
Other name: Masoor
5
Beans
Chickpeas
Navy
Other names: White Pea,
Alubia Chica
Other names: Romano,
Speckled Sugar, Borlotti
Black
Other names: Black Turtle, Preto
Dark Red Kidney
Great Northern
Other name: Large White
Light Red Kidney
Desi
Other names: Kala chana
Garbanzo
Other names: Kabuli, Bengal
gram, Kabuli chana
Split Desi Chickpea
Other name: Chana dal
Pulses are also known and often referred to as legumes.
Pulse is the term for the edible seeds of legumes
(plants with a pod), which includes:
• Dry peas
• Dry beans
• Lentils
• Chickpeas (garbanzo beans)
Pulses do not include fresh green beans or peas.
Although they are related to pulses because they are
also edible seeds of podded plants, soybeans and
peanuts differ because they have a much higher fat
content, whereas pulses contain virtually no fat.
What are the
health benefits of pulses?
Pulses are a nutritional power house! They are rich in
protein, fibre and complex carbohydrates, low in fat and
sodium and contain a variety of vitamins and minerals.
These nutrients make pulses an important part of any
healthy diet, including the gluten-free diet.
• Pulses are a good source of plant protein. Eating
pulses with gluten-free grains, nuts or seeds ensures a
high quality, complete protein.
• Pulses are very high in fibre. They contain both
soluble and insoluble fibre. Soluble fibre helps lower
cholesterol and other blood lipid levels, while insoluble
fibre helps with digestion and maintaining regular
bowel movements. High-fibre diets may also reduce
the risk of certain cancers. Fibre-rich foods like pulses
are often more filling than other foods, helping you
keep full until your next meal, an added bonus for
those watching their weight.
WHAT ARE PULSES?
6
Greek Lentil Salad, page 18
In order to avoid digestive issues when adding high-
fibre foods like pulses to your diet, gradually increase
your intake and make sure you drink enough water!
• Pulses have a low glycemic index. Most of the
carbohydrates in pulses are fibre and resistant or slowly
digested starch that prevent blood sugars from rising
quickly after a meal or snack. Eating foods with a low
glycemic index can help you to control your blood
glucose levels, maintain high energy levels throughout
the day, control your appetite and lower your risk of
developing type 2 diabetes.
• Pulses are low in fat and sodium making them a
heart healthy option. Pulses are also free of trans fats
and cholesterol.
• Pulses are an excellent source of folate, a B vitamin,
which has been shown to lower homocysteine levels.
Evidence suggests that high levels of homocysteine
(a type of protein) damages the lining of arteries and
promotes plaque buildup and blood clots. Over time,
this damage can slow or block blood flow to the
heart or brain causing a heart attack or stroke. Folate
7
also plays a role in cell development. This is especially
important during infancy and pregnancy when new
cells are rapidly being formed.
• Pulses are a good source of other B vitamins such
as thiamin (B1), riboflavin (B2), niacin (B3), pantothenic
acid (B5) and pyridoxine (B6). B vitamins are essential
for healthy cells and help our bodies create energy
from foods.
• Pulses are high in potassium, a mineral which
helps regulate fluid balance and maintain normal
blood pressure.
• Pulses are a good source of various minerals such as
iron, zinc, magnesium and calcium that play important
roles in the body.
For more information about the nutrient composition of
pulses see Tables A & B on pages 9-10.
Make sure to drink enough water when adding high fibre
foods like pulses to your diet!
Breadsticks, page 22
Yellow Split Pea Soup, page 19
Celiac disease is an inherited
autoimmune disorder that affects
1:100 people. This digestive disease
is triggered by the consumption of
gluten - a protein found in wheat, rye
and barley grains. When an individual
with celiac disease ingests gluten,
the lining of the small intestinal tract
is damaged and important nutrients
such as iron, calcium, vitamin D and
folate cannot be absorbed. Gluten
not only affects the gastrointestinal
system but many other organ
systems in the body. This can cause
a wide range of symptoms that
vary from one person to another.
Some people can have numerous
symptoms while others may only
have a few symptoms.
Symptoms of celiac disease can
include nausea, bloating, gas,
abdominal pain, diarrhea or
constipation (or both), lactose
intolerance, weight loss, mouth
ulcers, extreme fatigue, irritability,
bone and joint pain, easy bruising
of the skin, swelling of the ankles
and hands, menstrual irregularities,
elevated liver enzymes, migraine
headaches, depression, ataxia
(balance and coordination
difficulties), neuropathy and a
skin condition called dermatitis
herpetiformis. Children may also
have delayed growth, dental enamel
defects and concentration and
learning difficulties.
Untreated celiac disease can lead
to nutritional deficiencies including
anemia and osteoporosis, infertility (in
both women and men), miscarriage,
development of other autoimmune
disorders and intestinal cancer.
The only treatment for celiac disease
is a strict gluten-free diet for life.
All forms of wheat, barley and rye
must be eliminated. This includes
kamut, spelt, einkorn, emmer, faro,
durum, triticale, semolina, bulgur
and couscous, barley malt, barley
malt extract, barley malt flavour, malt
vinegar, as well as barley-based beer,
ale and lager.
Gluten is found in a wide variety
of foods such as breads and other
baked goods, cereals, pastas, soups,
prepared meats (e.g. luncheon meats,
hot dogs, burgers, imitation seafood),
sauces, salad dressings, seasonings,
snack foods, flavoured coffees and
herbal teas, candies (e.g., licorice,
chocolates, chocolate bars), as well as
some supplements and medications.
Gluten sensitivity
Some individuals may be sensitive
to gluten but do not have celiac
disease. This is referred to as gluten
sensitivity or non-celiac gluten-
sensitivity (GS). Unlike celiac disease,
GS is not an autoimmune disorder
nor does it cause damage to the
small intestine. However, symptoms
are highly variable and may often
be similar to celiac disease making
diagnosis a challenge.
The treatment for GS is also a gluten-
free diet. Further research about GS is
needed in order to better understand
the condition and its management.
The gluten-free diet
Many foods are naturally gluten-
free including plain meat, poultry,
fish, eggs, nuts, seeds, pulses, milk,
yogurt, cheese, vegetables and fruits.
A variety of gluten-free grains, flours
and starches can be substituted for
wheat, rye and barley. A growing
number of gluten-free ready-to-eat
baked products, baking mixes and
flours, hot and cold cereals, crackers,
snack foods, entrées, soups, pastas,
sauces and snack bars can be found
in health food and grocery stores, as
well as from online retailers.
GLUTEN-FREE GRAINS,
FLOURS AND STARCHES
• Amaranth
• Arrowroot
• Buckwheat
• Corn
• Flax
• Indian rice grass (Montina™)
• Mesquite flour
• Millet
• Nut flours (almond, hazelnut,
pecan)
• Potato flour
• Potato starch
CELIAC DISEASE AND THE GLUTEN CONNECTION
8
9
GLUTEN-FREE GRAINS, FLOURS
AND STARCHES (CONT’D)
• Pulse flours (bean, chickpea/
garbanzo, lentil, pea)
• Quinoa
• Rice (black, brown, sweet, red,
white & wild)
• Rice bran
• Rice polish
• Sorghum
• Soy
• Sweet potato flour
• Tapioca (cassava/manioc)
• Teff
Nutrition and
the gluten-free diet
Many gluten-free products are made
with refined flours and starches
such as white rice flour, tapioca
flour, potato starch and cornstarch.
These are low in fibre, protein, iron,
B vitamins and other nutrients.
Also, these products are not usually
enriched with vitamins and minerals
like gluten-containing baked items,
cereals, pastas and flours. Gluten-free
products are also often higher in
sugar, fat and calories.
Adding pulses can boost the
nutritional quality of gluten-free
foods. Pulses are rich in fibre, protein,
vitamins and minerals, and are low
in fat - the perfect addition to the
gluten-free diet! See how pulses and
pulse flours compare to rice and
other common gluten-free flours and
starches in tables below.
If you eat rice regularly try mixing
half with pulses. This will provide a
complete protein as well as boost
the fibre, mineral and vitamin
content of your diet.
TABLE A - NUTRITIONAL COMPOSITION OF PULSES AND WHITE AND BROWN RICE (PER 1 CUP/250 ml COOKED)
Protein
g
15.2
15.0
14.5
17.9
16.4
4.6
5.0
Fibre
g
15.0
19.1
12.5
16.0
16.3
1.4
3.5
Carbohydrate
g
41
47
45
40
41
41
45
Iron
mg
3.6
4.3
4.7
6.6
2.5
2.9
0.8
Calcium
mg
46
126
80
38
27
30
20
Zinc
mg
1.9
1.9
2.5
2.5
2.0
0.6
1.2
Thiamin (B1)
mg
0.42
0.43
0.19
0.34
0.37
0.34
0.19
Riboflavin (B2)
mg
0.10
0.12
0.10
0.15
0.11
0.03
0.05
Niacin (B3)
mg
0.9
1.2
0.9
2.1
1.7
3.6
3.0
Pyridoxine (B6)
mg
0.12
0.25
0.23
0.35
0.10
0.25
0.28
Folate
mcg
256
255
282
358
127
128
8
Nu
tr
ie
nt
s
Un
its
Bl
ac
k
Be
an
s
Na
vy
B
ea
ns
Ch
ic
kp
ea
/
G
ar
ba
nz
o
Be
an
s
W
ho
le
L
en
til
s
De
hu
lle
d
Sp
lit

Y
el
lo
w
P
ea
s
W
hi
te
R
ic
e
(
En
ric
he
d)
Br
ow
n
Ri
ce
Dehulled: the outer layer (hull) is removed
When you’re eating products made from pulses, you’re making a choice that is good
for the environment. Pulses take less energy to grow than other crops, producing
fewer greenhouse gases. Pulse crops are also one of the most environmentally-friendly
sources of protein, contributing to sustainable food production by protecting and
improving soil and water resources.
PULSES FOR A HEALTHY PLANET
10
TABLE B - COMPARISON OF PULSE FLOURS AND COMMONLY USED GLUTEN FREE FLOURS AND STARCHES (PER 1 CUP/250 ml)
Nutrients & Units
Pulse Flours
Gluten-Free Flours & Starches
Protein
g
30.9
30.2
25.7
24.7
9.4
11.4
0.3
0.2
0
Fibre
g
28.0
26.9
17.3
20.6
3.8
7.3
1.2
0
0
Carbohydrate
g
91
81
73
71
127
121
117
158
119
Iron
mg
11.8
9.3
6.8
5.4
0.6
3.1
0.6
2.9
0
Calcium
mg
189
347
92
90
16
17
3
19
0
Zinc
mg
4.7
4.0
3.5
3.9
1.3
3.9
0.1
n/a
0
Thiamin (B1)
mg
0.88
0.77
0.70
0.73
0.22
0.70
0
0
0
Riboflavin (B2)
mg
0.21
0.15
0.16
0.15
0.03
0.13
0
0
0
Niacin (B3)
mg
3.8
3.5
1.8
3.0
4.1
10.0
0
0
0
Pyridoxine (B6)
mg
0.56
0.41
0.54
0.12
0.69
1.2
0
n/a
0
Folate
mcg
343
303
334
15
6
25
0
n/a
0
Nu
tr
ie
nt
s
Un
its
Bl
ac
k
Be
an
Na
vy
B
ea
n
Ch
ic
kp
ea
Ye
llo
w
P
ea

W
hi
te
R
ic
e
Fl
ou
r
Br
ow
n
Ri
ce
F
lo
ur
Co
rn
S
ta
rc
h
Po
ta
to
S
ta
rc
h
Ta
pi
oc
a
St
ar
ch
Note: n/a = not available
11
Pulses are versatile, delicious and an economical gluten-free option. Cooked lentils, peas, beans and chickpeas, as well
as pulse flours can be incorporated into the diet in a variety of ways.
How many pulses should I eat?
Canada’s Food Guide recommends eating beans and lentils often as an alternative to meat products. One serving of
pulses equals ¾ cup (175 ml) or about the size of a tennis ball.
The United States Department of Agriculture MyPyramid food guidance system includes pulses in both the Meat &
Beans group as well as the Vegetable group. One-half cup of pulses counts as a two ounce equivalent in the Meat
& Beans group or one serving in the Vegetable group. According to the USDA, consuming dry beans and peas is
recommended for everyone because of their high nutrient content.
http://www.mypyramid.gov/pyramid/dry_beans_peas_table.html
Pulses can be eaten every day. If you do not eat pulses often, start by adding them to your diet gradually, as
incorporating high fibre foods into the diet slowly will help to control bloating and gas if you are not used to them.
Remember to drink plenty of fluids, especially water, when increasing fibre intake to help aid digestion.
USING PULSES IN THE GLUTEN-FREE DIET
Easy ways to eat more pulses
1
Include 1/3 cup (75 ml) of cooked black, white
or cranberry beans in an omelette to add protein
and fibre.
2
Add 1 cup (250 ml) of cooked whole or puréed
chickpeas or lentils to your spaghetti sauce or chili
and reduce the amount of ground beef used. This
lowers the fat while adding fibre.
3 Mix ½ cup (125 ml) of black beans into 1 cup (250 ml)
of gluten-free salsa. Add some chopped cilantro and a
squeeze of lime juice for an easy party dip. Serve with
raw vegetables or gluten-free crackers.
4 Drain and purée 1 cup (250 ml) of canned lentils with
your favourite herb and spread on toasted gluten-free
bread, bagel or English muffin.
5 Add ½ cup (125 ml) of cooked lentils, chickpeas or
beans to soups. This works best for broth style soups.
6 When making gluten-free pizza, add a handful of
black beans to your usual toppings.
7 Toss 1 cup (250 ml) of canned chickpeas or black
beans with any salad for a different twist.
8 Serve hummus with carrots, celery or other
vegetables or spread the hummus on gluten-free
crackers or rice cakes.
9 Mix beans or lentils with wild or brown rice and herbs
and serve as a side dish or main meal.
10 Add puréed lentils, black or white beans to baked
recipes. See Pages 19, 23, 27 & 28 for recipes.
11 Mix ½ (125 ml) to 1 cup (250 ml) cooked and mashed
white beans into chicken salad, tuna salad or egg
salad for sandwiches.
12 Replace half the amount of oil in a muffin recipe with
the same amount of puréed lentils to lower the fat
while boosting the fibre and protein content.
12
Buying, storing
and cooking pulses
You can find most pulse products in grocery stores, health
and natural food stores. Look for pulses in the ethnic or
canned food sections or in the baking ingredients aisle.
Consult www.pulsecanada.com to find information
on where to buy pulses and pulse flours. We recommend
that you do not buy dry pulses from bulk bins as the risk
of cross-contamination with gluten-containing grains and
flours is high.
WHEN BUYING DRY PULSES, LOOK FOR:
• Bright coloured seeds
• Uniform size
• Smooth skins without chips or shriveled seed coats
Dry pulses will keep for years if stored in tightly covered
containers in a cool, dark, dry place. It is best to use pulses
within one year of purchasing. The longer a pulse is stored,
the drier it becomes, which increases the cooking time.
Canned pulses are very convenient as they are ready-
to-use. However, canned pulses should be rinsed and
drained before using. This can reduce the sodium content
by up to 40%. To do so, drain the contents of the can in a
strainer, then rinse the pulses under tap water for at least
30 seconds and allow to drain for two more minutes.
Canned pulses store well in cool, dry places. They may be
stored for one year.
When buying canned pulses make sure to read the label.
Avoid those with added wheat flour or wheat starch.
SOAKING TIPS AND METHODS
• Be sure to check all dry pulses before rinsing or soaking.
Remove pulses with shriveled or broken skins or the
occasional pebble, twig or gluten-containing grains
(wheat, rye or barley).
• Dry beans, whole peas and chickpeas must be soaked
prior to cooking because their skins do not readily
absorb water.
• Dry lentils and split peas do not need to be soaked.
Simply rinse them before cooking.
For every 1 cup (250 ml) of pulses, soak with 3 cups
(750 ml) water. Whole peas can be soaked for 1-2 hours.
Beans and whole chickpeas require longer soaking than
whole peas (e.g., minimum 4 hours; preferably soak for
8 hours or over night).
TABLE C
SOAKING METHOD
FOR DRY PULSES
INSTRUCTIONS
Long, cold soak or overnight
• Let stand 12 hours or overnight
in refrigerator
Quick soak
• Bring pulses and water to boil
in a saucepan
• Boil gently for 2 minutes
• Remove from heat, cover,
and let stand for 1 hour
Microwave soak
• Combine pulses and water
in microwavable dish
• Cover and microwave on high
for 10-15 minutes
• Let stand for 1 hour
Always discard the soaking water by putting pulses into
a strainer and rinsing them well. This washes away the
carbohydrates and sugars that cause gas.
13
COOKING TIPS AND METHODS
• Make sure your saucepan is big
enough, as pulses double or triple in
size during cooking.
• To prevent foaming, add 1 teaspoon
(5 ml) of oil to the cooking water.
• Seasonings like garlic, onion or herbs
can be added while cooking pulses.
• Always cook pulses slowly, as
cooking them too quickly can break
the seed coats.
• Cooking time guidelines are
provided in Table D. Note that
cooking times may vary based
on a number of factors, including
age of the pulses, elevation, water
hardness, etc. The intent is to
cook pulses until they are tender.
To achieve optimal cooking, pulses
can be tested as they near the
prescribed cooking time.
• Tomatoes, vinegar or other acidic
ingredients should not be added
until pulses are tender. Acids slow
the cooking process.
• Beans naturally have a toxic
compound in them called
phytohemagglutinin. This is
destroyed by adequate cooking.
For slow cooker recipes, pre-soaked
beans should be boiled for 10-12
minutes in fresh water before adding
to the crock pot.
Check cooking pulses periodically to
make sure they don’t boil dry; add
more water or broth if necessary.
STORING COOKED PULSES
Cooked pulses can be stored in the
refrigerator for up to 5 days or in the
freezer for up to 6 months. Separate
cooked pulses into 1 or 2 cup (250 or
500 ml) portions and freeze in freezer
bags or small containers. Cooking a
big batch of pulses to freeze will save
you time on delicious meals like soups,
casseroles or other favourite dishes.
TABLE D - COOKING METHODS & TIMES FOR DRY PULSES
Rinse
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Soak
Yes
Yes
No
No
No
Yes
No
Amount of water per
1 cup (250 ml) dry pulses
2½-3 cups
(625 to 750 ml)
2½-3 cups
(625 to 750 ml)
2 cups
(500 ml)
2½-3 cups
(625 to 750 ml)
2 cups
(500 ml)
2½-3 cups
(625 to 750 ml)
2 cups
(500 ml)
Cooking time
1-1½ hrs.
1½-2 hrs.
45 min.
10-30 min.
5-15 min.
1½-2 hrs.
½-1 hrs.
Pressure cook time
(at 15 psi)*
8-12 min.
5-7 min.
No
No
No
12-15 min.
5-7 min.
Yield from 1 cup (250 ml)
dry pulses
2½ cups
(625 ml)
2½ cups
(625 ml)
2 cups
(500 ml)
2½ cups
(625 ml)
2 cups
(500 ml)
2½ cups
(625 ml)
2 cups
(500 ml)
Be
an
s
W
ho
le
P
ea
s
Sp
lit
P
ea
s
W
ho
le
L
en
til
s
Sp
lit
L
en
til
s
W
ho
le
C
hi
ck
pe
as
Sp
lit
C
hi
ck
pe
as
* Pressure cook times are for pulses that have been pre-soaked and are based on the “quick” or “cold water” release method,
in which the pressure cooker is placed under cold water after removing from the burner to lower pressure. If a “natural”
release method is used instead (pressure is left to fall on its own), the cooking times need to be reduced.
BAKING SODA
Some recipes call for baking soda
(sodium bicarbonate) to shorten the
cooking process, especially if using
hard water. Baking soda increases
the absorption of water, but it also
destroys thiamin, an important B
vitamin found in pulses. Baking soda
may also make the texture of pulses
too soft, an undesired side effect.
Therefore, using baking soda to aid in
cooking pulses is not recommended.
If hard water is your only choice and
you need to add baking soda, limit the
amount to 1/8 teaspoon per 2 cups
(0.5 ml per 500 ml) water.
14
BENEFITS OF BAKING WITH PULSES:
• Using pulses instead of commonly used gluten-free
flours and starches can boost the protein, fibre and
vitamin and mineral content of foods.
• The high protein content of pulses improves the
texture of baked goods.
• The high fibre content and moisture from pulses
extends the shelf life of baked goods.
• Baked goods may be heavier and more dense when
made with pulses, while crusts are smoother and
remain fresher for a longer time.
Gluten-free baking tips
• To measure flour, whisk it in the canister a few times
to aerate it and then lightly spoon it into a measuring
cup before leveling it off with a knife. Don’t use the
measuring cup as a scoop; you’ll get up to 20% more
flour in the recipe which can result in dry baked
items. Don’t pack the flour down and don’t measure
dry ingredients like flour or sugar in spouted glass
measuring cups (meant for liquids) because you may
get more than necessary.
• To avoid cross-contamination with other gluten-
containing grains and flours, buy gluten-free flours and
pulses in sealed packages rather than in bulk bins. We
used flours from Best Cooking Pulses and Bob’s Red Mill
to develop the recipes in this booklet.
• To replace unsalted butter with dairy-free margarine
or buttery spread – both contain salt – you may need
to reduce the salt in the recipe by 25%. Be sure to read
the labels to make sure these dairy substitutes are
appropriate for your diet. In the United States, Earth
Balance buttery spreads are gluten-free, dairy-free and
available in soy and soy-free versions. In Canada, Becel
Vegan is gluten-free and lactose-free. Although low-
calorie margarines or buttery spreads may be used in
cooking, they are not appropriate for baking because
their higher water content can upset the balance
between liquid and dry ingredients.
• Baking recipes work best with cow’s milk or milk
substitutes made from coconut, hemp, nuts, rice,
or soy. Fat-free or unsweetened versions of these
dairy substitutes are not recommended because they
lack enough oil and sugar necessary for pleasant taste
and texture.
• The high moisture content of pulse purées may require
longer baking times.
• Pulse flours absorb more moisture than other flours.
More liquid or eggs may be necessary in baking.
Pizza Crust, page 22
Oatmeal-Coconut Raisin Cookies, page 29
USING PULSES IN GLUTEN-FREE BAKED RECIPES
Blueberry-Lemon Quick Bread, page 25
15
GLUTEN-FREE BAKING TIPS (CONT’D)
• When measuring flours, be sure to fluff the flour with
a whisk or fork and then spoon it into the measuring
cup. Doing so will lighten the flour and avoid having
a dense dry baked good.
• Don’t leave gluten-free baked items in the pan to cool
for too long. They will get a soggy bottom. Lift them
out of the pan and let them finish cooling on a
cooling rack.
• Xanthan gum is a very common ingredient in gluten-free
baking. Make sure to follow amounts listed exactly, as
using too much could lead to chewier, denser products,
while using too little could result in a crumbly product.
• Many gluten-free baked good recipes call for more
than one type of flour. The reason for this is because
different gluten-free flours have different ratios
of proteins and starches, not to mention flavours.
Combining flours helps produce optimal end
products in texture and taste.
• When baking gluten-free breads and rolls, it is
important to use pans with sides or walls. This helps to
keep the ‘normal’ shape of breads or rolls made without
gluten. Gluten normally helps form and keep the classic
round shapes of bread loaves and buns. Without the
walls on the pan, the gluten-free bread or rolls you are
attempting to make will most likely fall flat. Nonstick
(gray, not black) metal pans are best for breads, muffins,
cakes and cupcakes.
• Gluten-free baked goods are best eaten fresh!
They tend to get dry and dense if left out for too long.
• Some recipes call for the batter to sit for 10-20 minutes.
The reason for doing this is to give the baking powder/
soda a chance to rise.
Using xanthan gum
Gluten-free baked goods require xanthan gum or guar
gum to prevent crumbling. These gums perform the
function of gluten and are essential for success,
so don’t omit them.
USING XANTHAN GUM
WHERE?
HOW MUCH?
Cookies
¼ tsp (1 ml) per cup (250 ml) of flour
Cakes
½ tsp (2 ml) per cup (250 ml) of flour
Muffins, Quick Breads
¾ tsp (4 ml) per cup (250 ml) of flour
Bread
1 to 1½ tsp (5 ml - 7 ml) per cup
(250 ml) of flour
Pizza
2 tsp (10 ml) per cup (250 ml) of flour
Be sure to follow the recommended times for mixing,
blending or beating. Since gluten-free baked items have
no gluten, there is no worry of over-working the gluten.
The extra time needed to work the batter will help the
xanthan gum complete its task as a thickener and binder.
16
Brown rice flour blend *
1½ cups (375 ml) brown rice flour
1½ cups (375 ml) potato starch
1 cup (250 ml) tapioca flour (also called tapioca starch)
Blend thoroughly. Store, tightly closed, in dark,
dry place.
* Recipes using this flour blend are found on
pages 21, 23, 24, 25, 27 & 28.
Pulse purée recipe
Pulse purée can be made from canned or boiled pulses.
Here are two methods:
STARTING WITH CANNED PULSES
(LENTILS OR BEANS ARE BEST)
1 Rinse and drain a 15-ounce can of pulses; discard the
liquid; yields about 1 ¼ cups (300 ml) pulses.
2 Place the pulses in a food processor, add ¼ cup (50 ml)
hot water and purée (scraping down sides of bowl
frequently) until the mixture has the consistency of
canned pumpkin, about 3 minutes. If needed, add
additional water, 15 ml (1 tablespoon) at a time,
to reach this consistency.
3 Makes about 1 cup (250 ml) purée. Refrigerate or freeze
unused purée (see tips for storing cooked pulses).
STARTING WITH RAW PULSES
1 Add 1/3 cup (75 ml) sorted and rinsed raw lentils or
beans to 2 cups boiling water. Cook according to Table
D until soft. Drain; discard the cooking water, leaving
you with about 1 ¼ cups (300 ml) cooked pulses.
2 Place lentils in a food processor, add ¼ cup (50 ml)
hot water and purée (scraping down sides of bowl
frequently) until the mixture has the consistency
of canned pumpkin, about 3 minutes. If needed,
add additional water, 15 ml (1 tablespoon) at a time,
to reach this consistency.
3 Makes about 1 cup (250 ml) purée. Refrigerate or
freeze unused purée.
Check out tasty recipes using pulse purées on
pages 19, 23, 27, 28 & 29.
Chocolate Cake, page 28
Meat Loaf, page 19
Gingerbread Cupcakes, page 28
17
Vegetarian choice
High fibre
(4 grams or more per serving)
LOOK FOR THESE SYMBOLS IN THE RECIPES THAT FOLLOW
RECIPES
Sides & Meals
Greek Lentil Salad*
18
Gluten-free Shake and Bake
18
Yellow Split Pea Soup*
19
Meat Loaf
19
Mexicana Chili*
20
Breads, Biscuits & Crêpes
Biscuits
20
Cornbread
21
Crêpes*
21
Breadsticks
22
Pizza Crust
22
Pumpernickel Bread
23
Breakfast Muffins & Breads
Savory Mediterranean Muffins
23
Cranberry Orange Muffins
24
Banana Bread Mini-Loaves
24
Blueberry-Lemon Quick Bread
25
Pumpkin Bread
25
Bars & Crisps
Chocolate Brownies
26
Oatmeal-Berry Bars
26
Apple Crisp
27
Cakes & Cupcakes
Applesauce Spice Layer Cake
27
Chocolate Cake
28
Gingerbread Cupcakes
28
Cookies
Peanut Butter Cookies
29
Oatmeal-Coconut Raisin Cookies
29
Speckled Chocolate Chip Cookies*
30
Anise-Apricot Biscotti
30
RECIPE NOTES
Nutritional analysis was done using foodfocus
Nutritional Analysis Software Version 3.4.
For more information and recipes on pulses, go to
www.pulsecanada.com.
Cooking Tips
Health
Precautions
* Recipes developed by Pulse Canada. All other recipes
developed by Carol Fenster.
Greek Lentil Salad
Serves 10 (1 kg)
1-19 oz can (540 ml) lentils, rinsed and drained
½ cup (125 ml) calamata olives
½ cup (125 ml) onion, chopped
1½ cups (375 ml) grape tomatoes, halved
½ cup (125 ml) green peppers, chopped
1 cup (250 ml) cucumber, diced
¼ cup (50 ml) feta cheese, crumbled
¼ cup (50 ml) fresh parsley, chopped
¼ cup (50 ml) olive oil
¼ cup (50 ml) lemon juice
1 tbsp (15 ml) dried oregano
1 In a large bowl, combine lentils, olives, onion, tomatoes,
green peppers, cucumber, feta cheese and parsley.
2 Whisk oil, lemon juice and oregano together.
3 Add parsley to salad and toss with dressing to coat.
4 Can be eaten right away or covered and
left in fridge to marinate for 2 hours
before serving. Salad can be made a day
in advance.
This salad is a source of iron and
folate. It’s quick to prepare and has
classic Mediterranean flavours.
Nutrients Per Serving
Per 2/3 cup (100 g)
Calories (kcal)
145
Protein (g)
6
Fat (g)
7
11
Saturated Fat (g)
1
6
Carbohydrates (g)
15
5
Fibre (g)
3
14
Sodium (mg)
102
4
Potassium (mg)
328
9
Folate (mcg)
110
50
Calcium (mg)
50
5
Iron (mg)
3
21
Thiamin (mg)
0.12
9
Riboflavin (mg)
0.08
5
Niacin (ne)
1.8
8
Zinc (mg)
0.93
10
% Daily
Value
SIDES & MEALS
PREPARATION TIME: 25 MIN. / COOKING TIME: NONE
18
Gluten-Free Shake and Bake
Makes 1 cup, use for coating vegetables, chicken, minute steaks or
fish fillets before frying or baking to get a crisp, crunchy texture.
½ cup (125 ml) white bean flour or chickpea (garbanzo) flour*
½ cup (125 ml) crushed gluten-free corn flakes or bread crumbs
1 tsp (5 ml) sea salt
1 tsp (5 ml) celery salt
1 tsp (5 ml) dried parsley flakes
½ tsp (2 ml) sugar
½ tsp (2 ml) onion powder
½ tsp (2 ml) garlic powder
¼ tsp (1 ml) paprika
¼ tsp (1 ml) freshly ground black pepper

1 Crush the cornflakes or bread crumbs in a plastic bag with
a rolling pin.
2 In a small bowl, whisk all the ingredients together until well
blended. Pour into a shaker bag (brown paper bag or 1-gallon
re-sealable plastic bag) or put the mix in a wide, shallow bowl
and coat the food in it.
3 Preheat oven or frying oil.
Moisten vegetables or meat
with water.
4 Shake moistened vegetables or meat,
1 to 2 pieces at a time, in shaker bag.
Discard any remaining mix and bag.
5 Fry foods or bake them at 400ºF
(205ºC) in an ungreased or foil-lined
baking pan until cooked through. Do
not cover or turn food during baking.
Nutrients Per Serving
28 g (~3 tbsp)

Calories (kcal)
88
Protein (g)
5
Fat (g)
0
0
Saturated Fat (g)
0
0
Carbohydrates (g)
16
5
Fibre (g)
4
16
Sodium (mg)
625
26
Potassium (mg)
298
9
Folate (mcg)
42
19
Calcium (mg)
50
5
Iron (mg)
1
7
Thiamin (mg)
0.2
15
Riboflavin (mg)
0.025
2
Niacin (ne)
1.3
6
Zinc (mg)
0.5
6
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
PREPARATION TIME: 5 MIN.
19
Yellow Split Pea Soup
1 tbsp (15 ml) canola oil
½ cup (125 ml) onions, chopped
1½ cup (375 ml) carrots, chopped
1 cup (250 ml) ham, diced
1 ½ cups (375 ml) dry yellow split peas, prepared according
to package
2½ cups (625 ml) gluten-free reduced sodium vegetable broth
1 cup (250 ml) milk of choice
Dash each of nutmeg, pepper and salt.
PREPARATION TIME: 15 MIN. / COOKING TIME: 30 MIN.
PREPARATION TIME: 10 MIN. / COOKING TIME: 40 TO 45 MIN.
Meat Loaf
Serves 4
Cook peas a day, week or month in
advance. They can be frozen until
you are ready to use them.
1 can (8 oz) tomato sauce
¼ cup (50 ml) packed
brown sugar
1 tsp (5 ml) dry mustard
½ tsp (2 ml) chili powder
¼ tsp (1 ml) ground cloves
1 garlic clove, minced
1 tbsp (15 ml) gluten-free
worcestershire sauce
1 large egg, beaten
½ cup (125 ml) lentil or bean
purée (see  page 16)
½ cup (125 ml) gluten-free
bread crumbs
1 tbsp (15 ml) dried
minced onion
½ tsp (2 ml) table salt
¼ tsp (1 ml) black pepper
1 lb (450 g) extra-lean
ground beef
Nutrients Per Serving
¼ pan

Calories (kcal)
442
Protein (g)
38
Fat (g)
15
23
Saturated Fat (g)
6
30
Carbohydrates (g)
38
13
Fibre (g)
3
12
Sodium (mg)
828
35
Potassium (mg)
812
23
Folate (mcg)
106
48
Calcium (mg)
90
8
Iron (mg)
7
50
Thiamin (mg)
0.28
21
Riboflavin (mg)
0.38
23
Niacin (ne)
12
52
Zinc (mg)
9
100
% Daily
Value
1 Preheat oven to 350ºF (180ºC). Lightly grease an 8x8-inch square
pan. In a small bowl, whisk together the tomato sauce, sugar,
mustard, chilli powder, cloves, garlic and worcestershire sauce
until well blended.
2 In a large bowl, whisk together half of the tomato mixture, the
egg, lentil or bean purée, bread crumbs, onion, salt and pepper
until well blended. Add the ground beef and mix with a spatula
or with your hands until well blended.
Place the mixture in the pan and spread
the remaining tomato mixture on top.
3 Bake until nicely browned or until an
instant-read thermometer registers 165ºF
(74ºC) degrees when inserted into the
center of the loaf, about 40 to 45 minutes.
Serve immediately.
1 cup (250 ml)

Calories
(kcal)
228
Protein (g)
16
Fat (g)
5
8
Saturated Fat (g)
1
6
Carbohydrates (g)
30
10
Fibre (g)
4
16
Sodium (mg)
662
28
Potassium (mg)
731
21
Folate (mcg)
83
38
Calcium (mg)
91
8
Iron (mg)
2
14
Thiamin (mg)
0.45
35
Riboflavin (mg)
0.23
14
Niacin (ne)
6.41
28
Zinc (mg)
1.9
21
% Daily
Value
Mexicana Chili
Serves 12 (3.5 kg)
1 lb (450 g) lean ground beef
1 small onion, chopped
2 garlic cloves, minced
1-28 oz can (796 ml) diced tomatoes
1½ cups (375 ml) chunky salsa
1-12 oz can (341 ml) corn niblets, drained
1-19 oz can (540 ml) black beans, rinsed and drained
¼ cup (50 ml) fresh cilantro, chopped
4 green onions, chopped
1½ cups (375 ml) tomato sauce
Dash salt and pepper
1 tsp (5 ml) ground cumin
1 In a medium frying pan, cook ground beef with onions
and garlic over medium-high heat until beef is browned.
Drain excess juice.
2 Put beef into slow cooker. Add rest
of ingredients and stir until mixed.
3 Cook on low for 6-8 hours or on
high for 3-4 hours.
PREPARATION TIME: 20 MIN. /
COOKING TIME: 6-8 HRS. ON LOW OR 4 HRS. ON HIGH
PREPARATION TIME: 10 MIN. / BAKING TIME: 15 TO 20 MIN.
20
Biscuits
Makes 12 small biscuits
1 cup (250 ml) cornstarch
½ cup (125 ml) white bean flour*
¼ cup (50 ml) tapioca flour*
2 tbsp (30 ml) sugar
2 tbsp (30 ml) baking powder
½ tsp (2 ml) baking soda
½ tsp (2 ml) xanthan gum
½ tsp (2 ml) table salt
5 tbsp (75 ml) unsalted butter
or buttery spread, room
temperature, divided
¾ cup (175 ml) milk of choice,
room temperature
1 Generously grease an 8-inch round nonstick metal pan.
2 In the bowl of a food processor, process cornstarch, white bean flour,
tapioca flour, sugar, baking powder, baking soda, xanthan gum and
salt until well blended. Add 4 tbsp (50 ml) of butter and pulse until
mixture forms pea-size balls.
3 With the motor running, add milk through the feed tube of food
processor and process until a very soft dough forms.
4 Dip a metal ice cream scoop or 2-tbsp measuring cup into hot water,
scoop out ball of dough and place in pan, rounded-side up. Continue
with remaining dough, wetting the
scoop each time and placing 12
balls close together so biscuits rise
up, rather than spread out. Melt the
remaining tbsp of butter and brush on
biscuit tops. Cover the pan with plastic
wrap; let stand 20 minutes in a warm
place (85ºF/30ºC) while oven preheats.
5 Place rack in lower third of oven.
Preheat oven to 375ºF (190ºC).
6 Bake until biscuit tops are lightly
browned, about 15 to 20 minutes.
Transfer biscuits to wire rack and cool
10 minutes. Serve immediately.
BREADS, BISCUITS
& CRÊPES
Nutrients Per Serving
1 cup (250 ml)

Calories (kcal)
188
Protein (g)
14
Fat (g)
6
9
Saturated Fat (g)
2
10
Carbohydrates (g)
21
7
Fibre (g)
5
20
Sodium (mg)
601
25
Potassium (mg)
533
15
Folate (mcg)
85
39
Calcium (mg)
51
5
Iron (mg)
3
21
Thiamin (mg)
X
X
Riboflavin (mg)
X
X
Niacin (ne)
X
X
Zinc (mg)
X
X
% Daily
Value
57
2
4
7
8
543
3
1
8
47
4
19
0.16
12
0.014
9
4.2
18
2.3
26
Nutrients Per Serving
1 biscuit (35g)

Calories (kcal)
132
Protein (g)
2
Fat (g)
5
8
Saturated Fat (g)
3
16
Carbohydrates (g)
19
6
Fibre (g)
1
6
Sodium (mg)
305
13
Potassium (mg)
121
3
Folate (mcg)
14
7
Calcium (mg)
104
9
Iron (mg)
1
4
Thiamin (mg)
0.04
3
Riboflavin (mg)
0.04
3
Niacin (ne)
0.5
2
Zinc (mg)
0.2
3
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
21
Cornbread
Makes 9 servings
1 cup (250 ml) gluten-free cornmeal
½ cup (125 ml) white bean flour*
1/3 cup (75 ml) brown rice flour blend (see page 16)
1/3 cup (75 ml) sugar
2 tsp (10 ml) baking powder
1 tsp (5 ml) xanthan gum
½ tsp (2 ml) table salt
1/8 tsp (dash) baking soda
2 large eggs, room temperature
1 cup (250 ml) milk of choice, room temperature
½ cup (125 ml) unsalted butter or buttery spread, melted
1 Place rack in middle of oven. Preheat oven to 350ºF (180ºC).
Generously grease an 8-inch square nonstick metal pan.
2 In a medium mixing bowl, whisk together cornmeal, white bean flour,
rice flour blend, sugar, baking powder, xanthan gum, salt and baking
soda until well blended. Using an electric
mixer on low speed, beat in eggs, milk
and butter until the batter thickens
slightly, about 30 seconds.
3 Spread the batter evenly in pan.
Let stand 10 minutes.
4 Bake until the top is golden brown and
a toothpick inserted into the center of
bread comes out clean, about 25 to
30 minutes. Cool bread in a pan on a
wire rack for 10 minutes, then remove
bread from the pan and cool another
15 minutes on the wire rack. Cut into
9 squares and serve slightly warm.
PREPARATION TIME: 10 MIN. / BAKING TIME: 20 TO 25 MIN.
PREPARATION TIME: 5 MIN. / BAKING TIME: 10 MIN.
Crêpes
Makes six 8-inch crêpes
1 egg
½ cup (125 ml) milk of choice
1 tsp (5 ml) canola oil
1 tbsp (15 ml) parsley, chopped
1 tbsp (15 ml) grated parmesan or substitute of choice
Pinch salt and pepper
½ cup (125 ml) chickpea (garbanzo) flour
1 In medium bowl, whisk egg, milk and canola oil. Continue whisking
and add parsley, parmesan, salt and pepper.
2 Add the chickpea flour to the egg and milk mixture and whisk until
smooth with no lumps.
3 Heat an 8-inch non-stick crêpe pan over medium heat and lightly
grease. Using a ¼ cup (50 ml) measure, scoop batter into hot pan
and quickly tilt the pan using a circular motion so that the batter
evenly coats the surface.
4 Cook the crêpe for about 30 seconds,
until bubbles show on the surface and
the bottom is light brown. Loosen with
a spatula, turn and cook the other side.
Can be served plain or with various
toppings- cream cheese and smoked
salmon are delicious on this crêpe!
This recipe can be modified for sweet
fillings such as fruit or jam. Instead of
the parsley, parmesan, salt and pepper,
whisk in 1 tsp (5 ml) vanilla and ¼ tsp
(1 ml) ground cinnamon.
Nutrients Per Serving
1 slice (98g)

Calories (kcal)
258
Protein (g)
6
Fat (g)
13
20
Saturated Fat (g)
7
4
Carbohydrates (g)
31
10
Fibre (g)
3
12
Sodium (mg)
247
10
Potassium (mg)
230
7
Folate (mcg)
31
10
Calcium (mg)
94
9
Iron (mg)
1
7
Thiamin (mg)
0.11
8
Riboflavin (mg)
0.14
9
Niacin (ne)
2
9
Zinc (mg)
1
11
% Daily
Value
Nutrients Per Serving
1 crêpe

Calories (kcal)
63
Protein (g)
4
Fat (g)
3
4
Saturated Fat (g)
1
3
Carbohydrates (g)
6
2
Fibre (g)
1
4
Sodium (mg)
100
4
Potassium (mg)
117
3
Folate (mcg)
47
21
Calcium (mg)
46
4
Iron (mg)
1
7
Thiamin (mg)
0.05
4
Riboflavin (mg)
0.08
5
Niacin (ne)
1
4
Zinc (mg)
0
0
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
Breadsticks
Makes 10 breadsticks
1 tbsp (15 ml) instant
(quick-rise) yeast
1½ tsp (7 ml) sugar
1 cup (250 ml) warm milk
(110ºF/43ºC) of choice, plus
2 tbsp (30 ml) for brushing
on top
½ cup (125 ml) white bean flour*
½ cup (125 ml) cornstarch
½ cup (125 ml) parmesan cheese
or substitute of choice, grated
1 tbsp (15 ml) olive oil
2 tsp (10 ml) xanthan gum
1 tsp (5 ml) onion powder
½ tsp (2 ml) table salt
1 tbsp (15 ml) poppy seeds
PREPARATION TIME: 12 MIN. / BAKING TIME: 40 TO 55 MIN.
PREPARATION TIME: 10 MIN. / BAKING TIME: 25 TO 30 MIN.
22
Pizza Crust
Makes 6 slices
1 tbsp (15 ml) quick-rising yeast
1 cup (250 ml) warm milk
(110ºF/43ºC) of choice
2 tsp (10 ml) sugar
2/3 cup (150 ml) white
bean flour*
1/3 cup (75 ml) tapioca flour*
2 tsp (10 ml) xanthan gum
½ tsp (2 ml) table salt
1 tsp (5 ml) Italian seasoning
1 tbsp (15 ml) canola oil
Rice flour for dusting
Sauce and toppings of
your choice
1 Preheat oven to 400ºF (205ºC) for 10 minutes; then turn it off. Dissolve
yeast and sugar in 1 cup (250 ml) of milk and let stand 5 minutes.
Grease a 13x9-inch baking sheet or line with parchment paper.
2 In a medium bowl, beat yeast-milk mixture, bean flour, cornstarch,
parmesan cheese, oil, xanthan gum, onion powder and salt on
medium speed for 30 seconds. Dough will be soft and sticky.
3 Place dough in 1 gallon (4 quarts or 3.75 L), heavy-duty plastic
freezer bag. Snip ½-inch diagonally on
corner with scissors. Squeeze dough
out of plastic bag onto sheet in 12
strips, each 1-inch wide by 6 inches
long. Brush breadsticks with remaining
milk; sprinkle with poppy seeds.
4 Place in oven to rise for 20 to 30
minutes. Then, leaving breadsticks
in oven, turn oven to 400ºF (205ºC)
and bake until golden brown - about
20 minutes. Rotate cookie sheet
halfway through baking to assure even
browning. Cool 10 minutes on wire
rack; serve slightly warm.
1 Place racks in bottom and middle positions of oven. Preheat
oven to 400ºF (205ºC). Dissolve yeast and sugar in warm milk for
5 minutes. Generously grease a 12-inch nonstick metal pizza pan.
2 In a medium bowl, whisk together white bean flour, tapioca flour,
xanthan gum, salt and Italian seasoning. Add yeast-milk mixture
and oil and beat with an electric mixer on medium-low until
thoroughly blended. Dough will be very soft and sticky.
3 Place the dough on the pan and liberally sprinkle with rice flour.
Press dough on the pan with hands,
continuing to dust dough with flour
to prevent sticking. Make edges
thicker to contain toppings.
4 Bake pizza crust for 10 minutes
on the bottom rack. Remove from
oven and add sauce and toppings.
Bake another 15 to 20 minutes
on the middle rack or until top is
nicely browned. Cut in 6 wedges
and  serve immediately.
Nutrients Per Serving
1 breadstick (35g)

Calories (kcal)
112
Protein (g)
5
Fat (g)
4
6
Saturated Fat (g)
1
5
Carbohydrates (g)
14
5
Fibre (g)
2
8
Sodium (mg)
174
7
Potassium (mg)
190
5
Folate (mcg)
47
21
Calcium (mg)
126
11
Iron (mg)
1
7
Thiamin (mg)
0.08
6
Riboflavin (mg)
0.15
9
Niacin (ne)
2
9
Zinc (mg)
0.7
8
% Daily
Value
Nutrients Per Serving
1/6 of round


Calories (kcal)
132
Protein (g)
6
Fat (g)
3
5
Saturated Fat (g)
1
5
Carbohydrates (g)
20
7
Fibre (g)
4
16
Sodium (mg)
61
3
Potassium (mg)
343
10
Folate (mcg)
86
40
Calcium (mg)
93
8
Iron (mg)
1
7
Thiamin (mg)
0.15
12
Riboflavin (mg)
0.2
13
Niacin (ne)
2
10
Zinc (mg)
1
11
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
*Refer to pages 14-15 on how to correctly measure flour.
23
Pumpernickel Bread
Makes 12 servings of 1 slice
PREPARATION TIME: 15 MIN. / BAKING TIME: 2 HRS.
Savory Mediterranean Muffins
Makes 12 servings
BREAKFAST MUFFINS
& BREADS
2¼ tsp (11 ml/1 packet) active
dry yeast
¾ cup (175 ml) warm milk of
choice (110ºF/43ºC)
1/3 cup (75 ml) packed dark
brown sugar
¾ cup (175 ml) bean purée
(see page 16)
2 large eggs, room temperature
2 tbsp (30 ml) canola oil
1 tsp (5 ml) grated orange rind
1 tsp (5 ml) apple cider vinegar
2 cups (500 ml) brown rice flour
blend* (see page 16)
1 tbsp (15 ml) cocoa
1 tbsp (15 ml) caraway seeds
1 tsp (5 ml) onion powder
1 tsp (5 ml) xanthan gum
¾ tsp (4 ml) table salt
1 Combine the yeast, 2 tsp (10 ml) of the sugar and milk. Set aside for
5 minutes. Generously grease a 9x5-inch nonstick loaf pan.
2 In the bowl of a heavy-duty stand mixer, combine the yeast-mixture
with the remaining ingredients (including remaining sugar). Blend on
medium speed for 2 minutes, scraping down the sides of the bowl
with a spatula if necessary.
3 Place the dough in the pan and smooth the top with a wet spatula.
Cover the pan lightly with foil and let the
dough rise at room temperature 75-80ºF
(24-27ºC) until it is level with the top
of the pan.
4 Preheat the oven to 375ºF (190ºC).
With a sharp knife, make three diagonal
slashes 1/8th inch deep in the loaf so the
steam can escape during baking.
5 Bake for 60 to 70 minutes or until an
instant-read thermometer registers 210ºF
(100ºC) when inserted into the center of
the loaf. Do not under bake. Cover the
bread with a foil tent after 20 minutes of
baking to reduce over browning.
1 cup (250 ml) yellow pea flour*
1 cup (250 ml) brown rice flour
blend* (see page 16)
¼ cup (50 ml) sugar
2 tsp (10 ml) baking powder
1 tbsp (15 ml) dried
minced onion
1 tbsp (15 ml) grated parmesan
cheese or substitute of choice
2 tsp (10 ml) dried oregano
1 tsp (5 ml) xanthan gum
¾ tsp (4 ml) table salt
1 cup (250 ml) milk of choice,
room temperature
½ cup (125 ml) canola oil
2 large eggs, room temperature
¼ cup (50 ml) sun-dried
tomatoes, chopped
¼ cup (50 ml) black olives, sliced
1 Place rack in middle of oven. Preheat oven to 375ºF (190ºC).
Generously grease a standard 12-cup nonstick metal muffin pan.
2 In a medium mixing bowl, whisk together the yellow pea flour, rice
flour blend, sugar, baking powder, onion, parmesan, oregano, xanthan
gum and salt until well blended. With an electric mixer on low speed,
beat in milk, oil and eggs until batter thickens slightly, about 30
seconds. Stir in tomatoes and olives.
3 Fill muffin pan with batter, filling the cups
about ¾ full. Let stand for 10 minutes.
4 Bake until muffins are brown and a
toothpick inserted into the center comes
out clean, about 20 to 25 minutes. Cool
muffins in the pan on a wire rack for 10
minutes, then remove the muffins from
the pan and cool for 10 more minutes
on the wire rack. Serve slightly warm.
There is a nice savoury flavour to
these muffins, a change from the
usual sweet morning muffins.
Nutrients Per Serving
1 slice


Calories (kcal)
179
Protein (g)
4
Fat (g)
4
6
Saturated Fat (g)
0
0
Carbohydrates (g)
34
11
Fibre (g)
2
8
Sodium (mg)
176
7
Potassium (mg)
144
4
Folate (mcg)
46
21
Calcium (mg)
21
2
Iron (mg)
1
7
Thiamin (mg)
0.07
5
Riboflavin (mg)
0.1
6
Niacin (ne)
2
9
Zinc (mg)
0.6
7
% Daily
Value
Nutrients Per Serving
1 muffin


Calories (kcal)
217
Protein (g)
5
Fat (g)
11
17
Saturated Fat (g)
1
5
Carbohydrates (g)
25
8
Fibre (g)
3
11
Sodium (mg)
310
13
Potassium (mg)
153
4
Folate (mcg)
12
5
Calcium (mg)
75
7
Iron (mg)
1
7
Thiamin (mg)
0.04
3
Riboflavin (mg)
0.1
6
Niacin (ne)
1.4
6
Zinc (mg)
1
11
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
*Refer to pages 14-15 on how to correctly measure flour.
Cranberry Orange Muffins
Makes 12 servings
PREPARATION TIME: 10 MIN. / BAKING TIME: 25 TO 30 MIN.
PREPARATION TIME: 10 MIN. / BAKING TIME: 35 TO 40 MIN.
24
Banana Bread Mini -Loaves
Makes 12 servings
1¼ cups (300 ml) brown rice
flour blend* (see page 16)
¾ cup (175 ml) yellow pea flour*
¾ cup (175 ml) sugar,
plus 2 tsp (10 ml) for topping
1 tbsp (15 ml) baking powder
1 tsp (5 ml) xanthan gum
¾ tsp (4 ml) table salt
1 cup (250 ml) milk of choice
½ cup (125 ml) canola oil
1 tsp (5 ml) pure vanilla
2 large eggs, at
room temperature
Zest of 1 large orange
½ cup (125 ml) dried cranberries
½ cup (125 ml) chopped pecans
or walnuts (optional)
1 Place a rack in the middle of the oven. Preheat the oven to 375ºF
(190ºC) degrees. Generously grease a standard 12-cup nonstick
muffin pan or line with paper liners.
2 In a medium mixing bowl, whisk together the rice flour blend,
yellow pea flour, ¾ cup (175 ml) sugar, baking powder, xanthan
gum and salt until well blended. With an electric mixer on low
speed, beat in the milk, oil, vanilla, eggs and zest until batter
thickens slightly, about 30 seconds. Stir
in the cranberries and nuts (if desired).
Divide the batter evenly in the pan
and sprinkle with the remaining 2 tsp
(10 ml) of sugar. Let stand 10 minutes.
3 Bake until the muffins are lightly
browned and a toothpick inserted into
the center comes out clean, about
25 to 30 minutes. Cool the muffins in
the pan for 10 minutes on a wire rack,
then transfer the muffins to the wire
rack to cool for another 10 minutes.
Serve slightly warm.
¾ cup (175 ml) yellow
pea flour*
¾ cup (175 ml) brown rice flour
blend* (see page 16)
2 tsp (10 ml) baking powder
1 tsp (5 ml) xanthan gum
1½ tsp (7 ml) cinnamon
½ tsp (2 ml) ground mace
(optional)
½ tsp (2 ml) table salt
½ tsp (2 ml) ground nutmeg
1/8 tsp (dash) baking soda
2 large eggs, room temperature
2/3 cup (150 ml) honey
½ cup (125 ml) canola oil
2 large very-ripe bananas,
mashed
1 tsp (5 ml) vanilla
½ cup (125 ml) chopped pecans
(optional)
1 Place rack in middle of oven. Preheat oven to 350ºF (180ºC).
Grease four 6x4-inch nonstick metal loaf pans. Pans can also be
lined with parchment paper.
2 In a medium mixing bowl, whisk together the yellow pea flour, rice
flour blend, baking powder, xanthan gum, cinnamon, mace, salt,
nutmeg and baking soda until well blended.
3 Add the eggs, honey, oil, bananas and
vanilla and beat with electric mixer on low
speed just until blended. Increase speed to
medium and beat another 30 seconds. Stir
in nuts if desired. Spread batter evenly in
pans. Let stand for 10 minutes.
4 Bake until loaves are browned and a
toothpick inserted into center comes
out clean, about 35 to 40 minutes. Lay
a sheet of foil over loaves after the first
15 minutes to prevent over-browning.
Cool bread in pans on a wire rack for
10 minutes, then remove bread from pans
and cool completely on the wire rack.
Nutrients Per Serving
1 muffin

Calories (kcal)
251
Protein (g)
3
Fat (g)
11
17
Saturated Fat (g)
1
5
Carbohydrates (g)
36
12
Fibre (g)
1
4
Sodium (mg)
127
5
Potassium (mg)
96
3
Folate (mcg)
8
4
Calcium (mg)
68
6
Iron (mg)
1
7
Thiamin (mg)
0.01
1
Riboflavin (mg)
0.08
5
Niacin (ne)
1
4
Zinc (mg)
0
0
% Daily
Value
Nutrients Per Serving
1/3 of mini loaf

Calories (kcal)
240
Protein (g)
3
Fat (g)
11
17
Saturated Fat (g)
1
5
Carbohydrates (g)
35
12
Fibre (g)
2
8
Sodium (mg)
172
7
Potassium (mg)
104
3
Folate (mcg)
11
5
Calcium (mg)
38
3
Iron (mg)
1
6
Thiamin (mg)
0.025
2
Riboflavin (mg)
0.06
4
Niacin (ne)
1
4
Zinc (mg)
0.5
6
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
*Refer to pages 14-15 on how to correctly measure flour.
25
Blueberry-Lemon Quick Bread
Makes 12 servings
PREPARATION TIME: 10 MIN. / BAKING TIME: 55 TO 60 MIN.
Pumpkin Bread
Makes 12 servings
¾ cup (175 ml) yellow
pea flour*
¾ cup (175 ml) brown rice
flour blend* (see page 16)
¾ cup (175 ml) sugar, plus
1 tbsp (15 ml) for topping
1 tbsp (15 ml) baking powder
1 tsp (5 ml) xanthan gum
¾ tsp (4 ml) table salt
1 cup (250 ml) milk of choice,
room temperature
½ cup (125 ml) canola oil
1 tsp (5 ml) vanilla
2 large eggs, room temperature
3 tsp lemon zest, divided
1 cup (250 ml) fresh or frozen
blueberries
½ cup (125 ml) sliced almonds,
plus 1 tbsp for topping
(optional)
1 Place rack in middle of oven. Preheat oven to 375ºF (190ºC).
Generously grease an 8x4-inch nonstick metal loaf pan.
2 In a medium mixing bowl, whisk together the yellow pea flour, rice
flour blend, ¾ cup sugar, baking powder, xanthan gum and salt
until well blended. With electric mixer on low speed, beat in milk,
oil, vanilla, eggs and 2 tsp (10 ml) zest until batter thickens slightly,
about 30 seconds. Mix in blueberries and
almonds (if desired).
3 Spread batter evenly in pan. Combine
remaining sugar, lemon zest and almonds
(if desired) and press on top of bread. Let
stand for 10 minutes.
4 Bake until loaf browns and a toothpick
inserted into the center comes out clean,
about 55 to 60 minutes. Lay a sheet of foil
over loaf after first 20 to 30 minutes to
prevent over-browning. Cool bread in pan
on wire rack for 10 minutes, then remove
bread from pan and cool completely on
the wire rack.
¾ cup (175 ml) chickpea
(garbanzo) flour*
¾ cup (175 ml) brown rice
flour* blend (see page 16)
¾ cup (175 ml) sugar
2 tsp (10 ml) baking powder
2 tsp (10 ml) pumpkin pie spice
1 tsp (5 ml) xanthan gum
¾ tsp (4 ml) table salt
2 large eggs, room temperature
1 cup (250 ml) milk of choice,
room temperature
¾ cup (175 ml) canned
pumpkin purée
(not pumpkin pie filling)
½ cup (125 ml) canola oil
1 tsp (5 ml) vanilla extract
½ cup (125 ml) chopped pecans
(optional)
1 Place rack in middle of oven. Preheat oven to 350ºF (180ºC).
Generously grease 8x4-inch loaf pan.
2 In a medium mixing bowl, whisk together
the chickpea flour, rice flour blend, sugar, baking powder, pumpkin
pie spice, xanthan gum and salt until well blended.
3 Add eggs, milk, pumpkin, oil and vanilla and beat with an electric
mixer on low speed until blended. Increase speed to medium and
beat another 30 seconds. Stir in nuts
(if desired). Spread batter evenly in pan
and let stand for 10 minutes.
4 Bake until loaf is browned and a
toothpick inserted into the center comes
out clean, about 55 to 60 minutes. Lay
a sheet of foil over loaf after first 20 to
30 minutes to prevent over-browning.
Cool in pan on a wire rack for 10 minutes,
then remove bread from pan and cool
completely on the wire rack.
Nutrients Per Serving
1 slice (72g)

Calories (kcal)
234
Protein (g)
4
Fat (g)
11
17
Saturated Fat (g)
1
5
Carbohydrates (g)
31
10
Fibre (g)
2
8
Sodium (mg)
259
11
Potassium (mg)
68
2
Folate (mcg)
9
4
Calcium (mg)
72
7
Iron (mg)
1
7
Thiamin (mg)
0.025
2
Riboflavin (mg)
0.1
6
Niacin (ne)
1
4
Zinc (mg)
1
11
% Daily
Value
Nutrients Per Serving
1 slice

Calories (kcal)
203
Protein (g)
3
Fat (g)
11
17
Saturated Fat (g)
1
6
Carbohydrates (g)
23
7
Fibre (g)
2
6
Sodium (mg)
232
10
Potassium (mg)
136
4
Folate (mcg)
38
17
Calcium (mg)
61
6
Iron (mg)
1
5
Thiamin (mg)
0.04
3
Riboflavin (mg)
0.1
6
Niacin (ne)
1
4
Zinc (mg)
0.4
4
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
*Refer to pages 14-15 on how to correctly measure flour.
Chocolate Brownies
Makes 16 servings
BARS & CRISPS
PREPARATION TIME: 10 MIN. / BAKING TIME: 30 TO 35 MIN.
PREPARATION TIME: 10 MIN. / BAKING TIME: 20 TO 25 MIN.
26
Oatmeal-Berry Bars
Makes 16 squares
1 cup (250 ml) white bean flour*
1 cup (250 ml) pure
uncontaminated rolled oats**
½ cup (125 ml) packed dark
brown sugar
1½ tsp (7 ml) xanthan gum
¾ tsp (4 ml) cinnamon
¼ tsp (1 ml) ground allspice
¼ tsp (1 ml) table salt
½ cup (125 ml/1 stick)
unsalted butter or buttery
spread, melted
2 tsp (10 ml) pure vanilla
extract, divided
2/3 cup (150 ml) berry preserves
or berry jam
1 Place a rack in the middle of the oven. Preheat the oven to 350ºF
(180ºC). Line an 8-inch square nonstick pan with foil that extends
over the edges to make handles for easy removal. Grease the foil.
2 In a medium mixing bowl, whisk together the white bean flour, oats,
sugar, xanthan gum, cinnamon, allspice and salt until thoroughly
blended. Add the melted butter and 1 tsp (5 ml) of the vanilla and
mix with a spatula until crumbly. Press 1 cup (250 ml) of this mixture
firmly and evenly on the bottom of the pan.
3 Mix the remaining tsp of vanilla with
the preserves and spread evenly
on top. Sprinkle the remaining oat
mixture over the preserves and pat
firmly to make an even crust.
4 Bake 20 to 25 minutes or until the top
is lightly browned. Cool bars in pan for
10 minutes on a wire rack. Use the foil
handles to lift the bars onto a cutting
board. Cool completely before cutting.
**If you have celiac disease or
gluten sensitivity check with your
physician about eating pure,
uncontaminated oats.
½ cup (125 ml/1 stick) unsalted
butter or buttery spread
¾ cup (175 ml/about 6 oz)
bittersweet chocolate chips
1¼ cups (300 ml) sugar
3 large eggs, room temperature
½ cup (125 ml) black bean flour*
¼ cup (50 ml) cocoa
½ tsp (2 ml) xanthan gum
½ tsp (2 ml) table salt
¼ cup (50 ml) chopped walnuts
or pecans (optional)
1 Place a rack in the middle of the oven. Preheat the oven to 350ºF
(180ºC). Line a 9x9-inch square nonstick metal baking pan with
parchment paper, leaving a 2-inch overhang on all sides.
2 In a microwave-safe mixing bowl, heat the butter and chocolate chips
on low power until the chips are melted. Stir until blended, then beat
in the sugar with an electric mixer on low speed. Beat in the eggs, one
at a time, until well blended.
3 In a small bowl, whisk together the bean flour, cocoa, xanthan
gum and salt until well blended and then gradually beat it into the
chocolate mixture on medium-low speed
until no flour is visible. Stir in the nuts
(if desired). Spread the batter in the
pan with a wet spatula. This batter
is very thick.
4 Bake until the brownies feel firm to the
touch, about 30 to 35 minutes. Do not
over-bake. Cool the brownies in the pan
on a wire rack for 10 minutes. Use the
parchment overhang to transfer the
brownies from the pan to the wire rack
to finish cooling. Remove the parchment
and cut into 16 squares.
Nutrients Per Serving
1 piece (50g)

Calories (kcal)
166
Protein (g)
3
Fat (g)
10
15
Saturated Fat (g)
6
29
Carbohydrates (g)
19
6
Fibre (g)
2
8
Sodium (mg)
62
3
Potassium (mg)
130
4
Folate (mcg)
18
8
Calcium (mg)
17
2
Iron (mg)
1
6
Thiamin (mg)
0.04
3
Riboflavin (mg)
0.56
4
Niacin (ne)
0.84
4
Zinc (mg)
0.5
5
% Daily
Value
Nutrients Per Serving
1 square

Calories (kcal)
194
Protein (g)
4
Fat (g)
7
11
Saturated Fat (g)
4
20
Carbohydrates (g)
29
10
Fibre (g)
3
12
Sodium (mg)
58
2
Potassium (mg)
217
6
Folate (mcg)
28
13
Calcium (mg)
41
4
Iron (mg)
1
7
Thiamin (mg)
0.13
10
Riboflavin (mg)
0.04
2
Niacin (ne)
1
4
Zinc (mg)
0.7
8
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
*Refer to pages 14-15 on how to correctly measure flour.
27
Apple Crisp
Makes 6 servings
PREPARATION TIME: 15 MIN. / BAKING TIME: 40 TO 45 MIN.
Applesauce Spice Layer Cake
Makes 12 servings
FRUIT
5 large Granny Smith apples
Zest and juice of 1 lemon
2 tbsp (30 ml) sugar
1 tsp (5 ml) vanilla extract
TOPPING
½ cup (125 ml) chickpea
(garbanzo) flour*
3 tbsp (45 ml) packed
brown sugar
3 tbsp (45 ml) granulated sugar
¼ cup (50 ml) chopped walnuts
(optional)
½ tsp (2 ml) cinnamon
¼ tsp (1 ml) ground nutmeg
1/8 tsp (dash) ground cloves
1/8 tsp (dash) table salt
6 tbsp (90 ml) unsalted butter
or buttery spread
1 cup (250 ml) vanilla ice cream
(optional)
1 Place a rack in the middle of the oven. Preheat the oven to 350ºF
(180ºC). Coat an 8x8-inch (glass or ceramic) baking dish with
cooking spray.
2 Peel, core and thinly slice the apples. In a large bowl, toss
the apples with the lemon zest and juice, sugar and vanilla.
Place in the baking dish.
3 In the same bowl, whisk the chickpea
flour, brown sugar, granulated sugar,
walnuts (if desired), cinnamon, nutmeg,
cloves and salt with a whisk until
blended. Cut in the butter with a fork
until the mixture forms small clumps
and sprinkle evenly over the apples.
4 Bake 40 to 45 minutes or until the
topping is crisp and browned. Serve
warm, with vanilla ice cream.
CAKES & CUPCAKES
2 cups (500 ml) brown rice
flour blend* (see page 16)
1 cup (250 ml) packed
brown sugar
1 tsp (5 ml) baking soda
1 tsp (5 ml) xanthan gum
1 tsp (5 ml) ground cinnamon
¼ tsp (1 ml) ground allspice
¼ tsp (1 ml) ground nutmeg
1/8 tsp (dash) ground cloves
¾ tsp (4 ml) table salt
1 cup (250 ml) lentil purée
(see page 16)
2 large eggs, at
room temperature
1 cup (250 ml) unsweetened
applesauce
½ cup (125 ml) canola oil
¼ cup (50 ml) molasses
(not blackstrap)
1 tsp (5 ml) vanilla
Vanilla frosting (optional)
1 Place rack in middle of oven. Preheat oven to 350ºF (180ºC).
Generously grease two 8-inch round nonstick metal pans. Line each
with parchment paper or wax paper and grease again.
2 In medium mixing bowl, whisk together flour blend, brown sugar,
baking soda, xanthan gum, cinnamon, allspice, nutmeg, cloves, and
salt. Add lentil puree and eggs and beat
with electric mixer on low speed until
blended. Add applesauce, oil, molasses,
and vanilla and beat until thoroughly
blended. Spread batter evenly in pans.
3 Bake 25 to 30 minutes or until toothpick
inserted into center of cakes comes out
clean. Cool cakes in pans 10 minutes on
wire rack. Remove cakes from pans with
thin metal spatula, discard parchment
paper, and cool completely on wire rack.
4 Decorate with vanilla frosting if desired.
Cut and serve. Refrigerate leftovers.
Nutrients Per Serving
1/6 of pan

Calories (kcal)
247
Protein (g)
2
Fat (g)
12
18
Saturated Fat (g)
7
35
Carbohydrates (g)
30
10
Fibre (g)
3
12
Sodium (mg)
54
2
Potassium (mg)
209
6
Folate (mcg)
25
11
Calcium (mg)
22
2
Iron (mg)
1
7
Thiamin (mg)
0.08
6
Riboflavin (mg)
0.05
3
Niacin (ne)
1
3
Zinc (mg)
0.33
4
% Daily
Value
Nutrients Per Serving
1 slice

Calories (kcal)
327
Protein (g)
4
Fat (g)
11
17
Saturated Fat (g)
1
5
Carbohydrates (g)
55
18
Fibre (g)
3
12
Sodium (mg)
243
10
Potassium (mg)
317
9
Folate (mcg)
47
21
Calcium (mg)
45
4
Iron (mg)
1
7
Thiamin (mg)
0
0
Riboflavin (mg)
0
0
Niacin (ne)
1
4
Zinc (mg)
1
11
% Daily
Value
*Refer to pages 14-15 on how to correctly measure flour.
*Refer to pages 14-15 on how to correctly measure flour.
Chocolate Cake
Makes 8 servings
PREPARATION TIME: 10 MIN. / BAKING TIME: 20 TO 35 MIN.
28
Gingerbread Cupcakes
Makes 12 cupcakes
1 cup (250 ml) brown rice flour
blend* (see page 16)
¾ cup (175 ml) sugar
1/3 cup (75 ml) cocoa 
½ tsp (2 ml) baking soda
½ tsp (2 ml) xanthan gum
¼ tsp (1 ml) table salt
½ cup (125 ml) black bean
purée, at room temperature
(see page 16)
1 large egg, room temperature
½ cup (125 ml) hot water
(120ºF/50ºC)
¼ cup (50 ml) canola oil
½ tbsp (7 ml) apple cider vinegar
½ tbsp (7 ml) vanilla extract
Powdered sugar for dusting
1 Place a rack in the middle of the oven. Preheat the oven to 350ºF
(180ºC). Generously grease an 8-inch round nonstick metal pan.
Line with parchment paper.
2 In a me