Gluten Free Indian Bread and Cilantro Chutney

My husband and I are big foodies and we love ethnic foods. In particular, we both love to eat Indian food but there are many dishes that I cannot eat. My husband is a sweet man and he took the recipe for naan bread that I love and worked out how to make it gluten-free and also did his cilantro chutney dairy free! Here are the recipes and I hope you enjoy them as much as we do!

Gluten Free Naan Bread

• 2 ¼ tsp active dry yeast
• 1 cup warm water
• ¼ cup sugar
• 3 tbsp milk
• 1 large egg, beaten
• 2 tsp kosher salt
• 4 ½ cups gluten free flour (cup for cup flour like Pamela’s)
• 3 tbsp vegetable oil
• ¼ cup melted butter (1/2 stick)
• ½ cup flat leaf parsley, finely chopped

Make the dough: In a large bowl, dissolve the yeast in warm water. Stir in sugar, milk, egg, salt and flour to make a soft dough. Knead for 6-8 minutes on a lightly floured surface until smooth.
First rise: Place dough in a well-oiled bowl and cover with a damp clot. Set aside to rise for 1 hour and until it doubles in volume. Punch down the dough and divide into 12 pieces. Roll into balls and place on two sheet pans – do not allow the balls to touch.
Second rise: Cover with towel and rise again until double in size, about 30 min.
Pan fry: (Can also be done on a grill) Preheat grill pan or cast iron skillet to high heat. When hot, lightly brush pan with vegetable oil. Roll one ball of dough out into a thin circle about 5-6”. Place in pan for 2-3 minute until puffy and lightly browned, brush the uncooked side with melted butter while in the pan. Flip and cook until browned, another 2-4 minutes brushing the top with melted butter. Keep warm by covering with foil while cooking the remaining naan. Serve warm and sprinkle with chopped parsley or cilantro if desire.

gluten free bread celiac health wellness life coach recipes

indian food two pieces of home made naan bread

Cilantro Chutney

(Serve with warm Naan bread)

6 green onions, cut into 2” lengths (white and green parts)
2-4 serrano chilies, stemmed and roughly chopped
2 ½” long pieces of fresh ginger peeled and thinly sliced
4 cups (Packed cilantro) tough stems removed
¼ cup fresh lime juice
¼ cup water
¼ cup plain Greek yogurt
1 tsp sugar
¾ tsp kosher salt

With food processor running, add green onions, chilies and ginger through feed tube; process until minced. Add cilantro, lime juice and water. Process until smooth. Add yogurt, sugar and salt; pulse a few times to combine. Taste for seasoning and adjust if needed. Transfer to bowl, cover and refrigerate until needed. Do ahead! This recipe is better when made a day in advance. Seal tightly to cover and refrigerate. ENJOY!

How Did I Manage Celiac on the Road?

The following is an excerpt from my book, Milk. Toast.

When I was fist diagnosed with celiac, I worried about how I would manage my dietary restrictions with my travel schedule for work. At the time, I was working in the meetings industry and was traveling a lot! When I say a lot, I mean that I was close to being one of those “road warrior” types who flew eight thousand miles a year and knew the gate agents at O’Hare by name. If I was on the road that much, how would I ever find anything I could eat that would not make me sick?

I must tell you, back then, it was difficult. At the time, early in the first decade of the twenty-first century, there weren’t many products on the market and there were certainly almost no restaurants serving gluten-free meals. Even more challenging was going to a conference, where the standard fare really consisted of bagels and Danish for breakfast, lunch was some kind of pasta and sauce on it and dinner was usually eaten at a reception with passed hors d’oeuvres, of which about 90 percent of those were fried or served on a toast point. I was truly out of luck on most occasions and was not sure what to do.

It soon became very clear that now that I had taken care of managing being gluten-free at home, I had to do the same thing when I was on the road. So much of our daily lives take place away from home. Whether you are at work, traveling for business or pleasure, at business meetings, at children’s activities, or at family outings, you will now need to learn, like I did, how to work around your dietary restriction and continue to live your life! The good news is that today, so many new products are on the market, more restaurants are recognizing the need for gluten-free options every day, and choices offered for vegans, vegetarians, and other dietary preferences are on the rise. Choices are now plentiful!

Things to remember when you will be away from home are to plan ahead, ask a lot of questions, and be prepared. Ultimately, you are responsible for your own health and wellness when you are away from your home environment. You can do some things in advance to make sure that your experience is easy, safe and pleasurable.

The first thing I suggest is to go into things with a positive and proactive mindset. A gluten-free or other “free” diet does not have to put a damper on your experience away from home. Keep in mind that you just don’t have control over some things and some situations. For hose you can control, don’t be afraid to ask questions and look for alternatives. Be sure hat no matter what situation you find yourself in, you need to be prepared with something you can eat that is safe for you.

For more information on eating safely away from home and tips that will make it easier, please check out my book, Milk. Toast.

My Gluten Free Favorites

WhenI was diagnosed years ago, we did not have a Whole Foods or Trader Joe’s in the city. I had the hardest time trying to find any gluten free food that tasted half way decent. There were a few websites around and you could find products there but they were wicked expensive and very often sold out.

Today, the resources for finding and buying gluten free foods are pretty robust at least they were in Chicago when I was living there and now here in Houston. Whole Foods, Trader Joe’s, Central Market, Kroger and our local HEB stores all have well-rounded gluten free aisles with many items to choose from!

One of my favorite resources is a website retailer called Thrive Market ( Thrive Market is great as you can shop based on your particular need/interest areas. For example, they have an area for gluten free, paleo, raw and vegan diets! I can click on gluten free and up comes 25 pages of gluten free products…amazing!

Here is a listing of some of my very favorite gluten free products that you would find in my pantry pretty much all of the time:

Kind Bars
Barilla Gluten Free Spaghetti Pasta
Mary’s Gone Crackers
Pamela’s Gluten Free Flour
Arrowhead Mills Buckwheat Flour
Pacific Organic Bone Broth
Annie’s Rice Pasta & Cheddar (Mac and Cheese!)
Lotus Foods Forbidden Rick (comes in red, pink, black and jasmine)
San J Tamari Soy Source
Thai Kitchen Pad Thai Noodle Kit
Blue Diamond Nut Thins
Raos Marinara Sauce
Arbonne Protein Shake Mix, Fiber Boost, Greens Balance and all skincare/body products

celiac gluten free products health wellness life coach favorites

There are many more items (some additional in the photo) and so much available at places like Target Superstores, Costco and ALDI that are at great prices, you no longer have to break the bank to maintain a gluten free lifestyle!

Genetics and Triggers of Celiac Disease

Celiac disease is a genetic disease. In order to develop DC you would have had to have been born with either the HLA-DQ2 or HLA-DQ8 gene. Without one of these genes, it is virtually impossible to develop celiac disease. Now it is possible that you may have a gluten sensitivity or intolerance but not likely to have CD. Good to know.

Since CD is genetic (which means it is hereditary) family members are at risk of developing it as well. Typically it would potentially develop in 1st degree relatives like a mother, father, sibling, son or daughter. This means that you may have gotten it from one of those 1st degree relatives and/or you then can pass it on as well.

If your family decides to get tested and, let’s say, the test comes back negative, it is recommended that testing be done again every 2-3 years or if symptoms occur. Why you ask? well, that is because celiac disease can develop at any time and is usually brought on my some type of trigger. Approximately 40% of people have these genes but only a handful go on to develop celiac disease. Why is that?

Environmental and emotional events such as viral infection, pregnancy, childbirth, surgery, or severe emotional stress can all trigger celiac disease to develop in someone who carries one of the two genes mentioned above. Weird, huh?

In my case, I can pretty much identify the exact circumstance that may have led to the development of my celiac. I had always had a “sensitive” stomach when I was young but never to the point of getting really sick or having any identifiable adverse reaction to any particular foods, until I was in college. While in college, I was caught up in a situation with a young man who was stalking me and subsequently was thrown from a moving car and nearly run over. Once I made it back home, he broke into my apartment, trashed the place and then proceed to beat the daylights out of me. My parents were in Europe at the time and I was home alone and terrified. I was never quite the same and neither was my digestive or autoimmune system. I began to have “stomach problems” that were quite severe and over the course of about 6 years, was misdiagnosed as having IBS (Irritable Bowel Syndrome), colitis
and one doctor said he thought I had Crohn’s disease. All were wrong.

My diagnosis was not discovered until I was in my 30’s so there were many years in between when I suffered with terrible stomach and gastrointestinal pain and discomfort. Over-the-counter medicine did not work, prescription medicine did not work and it wore me out. As awful as the situation was when I was finally diagnosed, I was so relieved to finally have an answer, to finally know why I was so sick. Once I eliminated gluten from my diet completely, I felt as if my life had started over again.

Oddly enough, I have asked both my mom and brother to be tested to see if I can identify which side of the family the gene may have come from.

For more information on this part of my journey with celiac, check out my book Milk. Toast.

Gluten Free Recipe – Mini Zucchini Muffins

Mini Zucchini Muffins
yield: 12 muffins

This recipe has been adapted from I love these so much and take them everywhere as a fun and easy appetizer.


2 cups shredded zucchini (I shredded mine on the large holed side of a box grater) 3 medium to large

½ medium sweet onion, minced (I do mine in a mini-processor)

2 large egg

½ cup dry gluten free bread crumbs (I like the Glutino brand bread crumbs)

2 oz Parmesan cheese, freshly grated (I use the smallest holed side of a box grater. (I actually used the Go Veggie dairy free shredded cheese instead)

Salt, pepper, garlic powder to taste

1/8 tsp cayenne pepper


Preheat the oven to 400. Mist a 12 cup mini muffin tin with cooking spray.

Wrap the shredded zucchini in a paper towel (or clean dish towel) and squeeze to extract any excess moisture from the zucchini.

In a medium bowl, stir together all ingredients until combined. Spoon the mixture evenly into the prepared mini muffin tin (I use an ice cream scoop) and press down on the filling in each cup with the back of the spoon to compact them together.

Bake for 15-18 minutes or until the tops are beginning to turn golden. Run a plastic knife around the outside of each top while still in the muffin tin and they will come right out. Flip them over and bake another 10 minutes to make sure the bottoms crisp up as well or they feel kind of mushy. Serve with a dollop of sour cream or greek yogurt mixed with the juice of a freshly squeezed lemon and some chopped dill weed. I use dairy free yogurt and it is delicious