Gluten Free & More April/May 2018

Gluten Gluten & MFree ORE #1 magazine for celiac, gluten sensitivity & food allergies

Top Brands & Best Recipes

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IVE REV

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Chocolate Chip Cookies !

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Delicious Eating • Healthy Living

Packaged Chocolate Chip Cookies page 58

Eat Healthy super foods salads & soups power breakfasts

Help!

GF VEGAN in My House

Pregnant with Celiac Disease April/May 2018

Surprising Link

Tick Bites & Meat Allergy

Whole30 Diet Product Picks GlutenFreeandMore.com

Display until May 31, 2018

GlutenFreeandMore.com

Gluten & FMree ORE

contents April/May 2018

features 28 Homemade Chocolate Chip

Cookies

merica’s all-time favorites, fresh from A your oven.

34 Power Breakfasts

A better way to start your day.

40 Spring Forward

A fresh take on soups & salads.

44 Favorite Cakes

These delicious recipes take the cake.

50 Fiesta Fare

Celebrate party food from Latin America.

58 The BEST Packaged GF

Chocolate Chip Cookies

e tested over 40 brands to find the best W chocolate chip cookies you can buy.

GF Foodie

66 1 Chef, 5 Inspired Recipes Grab a plate! Allergy-friendly products shine in these noteworthy dishes.

Gluten Gluten&MFree ORE

#1 magazine for celiac disease, food allergies & sensitivities

Top Brands & Best Recipes

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IVE REV

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CHOCOLATE CHIP COOKIE REVIEW & RECIPES I SUPER-FOOD BREAKFASTS I FIESTA! I SPRING SALADS & SOUPS I PREGNANT & CELIAC I MEAT ALLERGY

Chocolate Chip Cookies !

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APRIL/MAY 2018

Delicious Eating • Healthy Living

Packaged Chocolate Chip Cookies page 36

Eat Healthy super foods salads & soups power breakfasts

Help!

GF VEGAN in My House

Pregnant with Celiac Disease Surprising Link

April/May 2018

GLUTEN FREE & MORE

COVER PHOTOGRAPHY BY CHRYSTAL CARVER

on the cover Homemade Chocolate Chip Cookies, page 31.

Tick Bites & Meat Allergy

Whole30 Diet Product Picks

Display until May 31, 2018

GlutenFreeandMore.com

in every issue 6 We Hear You 9 Editor’s Note 11 Contributors 26 Ask the Chef 77 Gluten-Free Diet Quick Guide 78 GF Flour Replacements 79 Substitution Solutions 80 Recipe Index & Allergen Guide

Company Spotlight

22 Follow Your Heart

The founders of this company followed their hearts to plant-based products.

April/May 2018 GLUTEN FREE & MORE 3

departments lifestyle

10 You Said It

We asked, “If you could clear up one misconception about celiac disease or food allergies, what would it be?” Here’s what you told us.

12 Have a Ball!

A fun way to boost strength, stability, balance and bone mass.

16 We’ve Got “Issues”

Sassy solutions to your real life food dramas.

must haves

18 Don’t Miss This!

New products we know you’ll love.

20 Whole30 Diet Product Picks

We checked out dozens of Whole30-approved items. Here are our favorites.

how tos

24 Help! There’s a Vegan in My House!

Keep everyone happy and well fed without doubling the workload.

50

26 Ask the Chef

42

Food editor Beth Hillson answers your baking questions.

health

46

71 Ask the Doc

Tick Bites & Meat Allergy: The nation’s leading expert discusses the alpha-gal allergy.

73 Research Roundup

The latest medical updates for people with celiac disease, gluten sensitivity and food allergies.

74 Celiac & Pregnant

How to deal with nutritional deficiencies & food cravings when you’re expecting.

34

food for thought

40

82 A Community Call

We’ve seen progress … but we need more.

74

71

4 www.GlutenFreeandMore.com April/May 2018

12 For practical information to make your life easier, don’t miss our Gluten-Free Survival Guides, pages 77–80.

TACO PHOTO BY KIM LUTZ; YUCA FRIES BY TONI ZERNIK; CAKE BY JULES SHEPARD; PORRIDGE BY CARL TREMBLAY; LEEK SOUP BY MATTHEW KADEY; PREGNANT WOMAN © GETTYIMAGES; DR. COMMINS COURTESY OF UNC; EXERCISE BALL BY MICHAEL MULLEN

24

ISSN 2379-9323 (print) ISSN 2379-9331 (online)

April/May 2018, Vol. 21, No. 3 EDITOR-IN-CHIEF Alicia Woodward, LCSW

DESIGN DIRECTOR Oksana Charla

MANAGING EDITOR Erica Dermer

FOOD EDITOR Beth Hillson

ASSOCIATE EDITORS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

CONTRIBUTORS

Mary Capone Chrystal Carver Matthew Kadey, RD Kim Lutz April Peveteaux Emily Schaefer Laurie Salomon Jennifer Ward Christine Woods, MSEd

CONTRIBUTING PHOTOGRAPHERS

Tim Benko, Benko Photographics Chrystal Carver Cover Photo Oksana Charla Matthew Kadey, RD Joe Keller Michael Mullen Carl Tremblay Jules Shepard Toni Zernik

ADVERTISING SALES

Susan Tauster National Accounts Manager 630-336-0916 stauster@GlutenFreeAndMore.com

MEDICAL ADVISORS

Amy Burkhart, MD, RD Shelley Case, BSc, RD Christine Doherty, ND Glenn T. Furuta, MD Stefano Guandalini, MD Joseph Murray, MD

ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Marilyn Geller, CEO Celiac Disease Foundation PUBLISHER Philip L. Penny

Gluten Free & More is a lifestyle guide to achieving better health. It is written with your needs in mind but it is not a substitute for consulting with your physician or other health-care providers. The publisher, editor and writers are not responsible for any adverse effects or consequences resulting from the use of suggestions, products or procedures that appear in this magazine. All matters regarding your health should be supervised by a licensed health-care professional. Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.

The acceptance of advertising in this publication does not constitute or imply endorsement by Gluten Free & More or Belvoir Media Group LLC of any advertised product or service. Gluten Free & More and Belvoir Media Group LLC accept no responsibility for claims made in advertisements in this publication.

Subscriptions/Customer Service $36 (U.S.) annually to Gluten Free & More, P.O. Box 8535, Big Sandy, TX 757558535. Call toll free 800-474-8614 or subscribe online at GlutenFreeAndMore.com.

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Write to Us We want to hear from you. Send your comments, questions or concerns to Gluten Free & More, 535 Connecticut Avenue, Norwalk, CT 06854-1713 or e-mail editor@GlutenFreeAndMore.com. Send product samples to Gluten Free & More, 4351 N 36 Place #2, Phoenix, AZ 85018.

All submissions become the property of Belvoir Media Group LLC and cannot be returned to the sender. Submissions chosen ​for publication may be edited for length or clarity.

Gluten Free & More (ISSN 2379-9323) is published bi-monthly

by Belvoir Media Group LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713.

Robert Englander Chairman and CEO; Timothy H. Cole Executive Vice President, Editorial Director; Philip L. Penny Chief Operating Officer; Greg King Executive Vice President, Marketing Director; Ron Goldberg Chief Financial Officer; Tom Canfield Vice President, Circulation www.belvoir.com

©2018 Belvoir Media Group, LLC and Gluten Free & More are registered trademarks. All rights reserved. Reproduction in whole or in part is prohibited. Printed in the U.S.A. Revenue Canada GST Account #128044658.

POSTMASTER: Send address changes to Gluten Free & More P.O. Box 8535, Big Sandy,TX 75755-8535.

Periodicals Postage Paid at Norwalk, CT, and at additional mailing offices.

8 www.GlutenFreeandMore.com April/May 2018

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how tos

BY KIM LUTZ

A

ll it takes is a trip to the grocery store to see that interest in the vegan lifestyle is growing strong. There are new vegan products showing up on supermarket shelves and in freezer cases almost every month. In homes all over the country, gluten-free households are facing the challenge of feeding everyone when a family member suddenly decides to go vegan.

If this is happening at your place, have no fear—help is at hand! This recipe will keep everyone in your house happy and well fed without doubling the workload in the kitchen.

Carrot Poblano Tacos M A K E S 1 2 TA C O S

You’ll be delighted with the spicy-sweet flavor of these tender vegetables. For a mild filling, remove all of the seeds from the poblano pepper. If you want a spicier taco, add some of the seeds into the mix.

Use this filling on its own or add rice and/ or beans. Finish the tacos with a garnish of cilantro, diced onion and red cabbage or any combination of your favorite toppings.

24 www.GlutenFreeandMore.com April/May 2018

1 pound carrots 1 poblano pepper 1 small white onion 2 cloves garlic 1 tablespoon olive oil

½ teaspoon salt ½ teaspoon pepper ½ teaspoon smoked paprika ½ teaspoon dried thyme ½ teaspoon dried oregano ¼ cup water 2 tablespoons lime juice 12 corn tortillas, warmed (for home- made, see recipe on page 51) ❧ Cilantro, for garnish, optional ❧ Diced onion, for garnish, optional ❧ Shredded red cabbage, for garnish, optional

1. Wash and shred carrots and pepper, using the shredding disk in a food processor or the large holes on a box grater. Set aside.

PHOTO OF CARROT POBLANO TACOS BY KIM LUTZ

Help! There’s A Vegan In My House!

how tos 2. Dice onion and mince garlic.

3. Heat olive oil in a skillet over medium heat. Saute onion and garlic until they begin to soften but not brown, 1 to 2 minutes.

4. Add salt, pepper, paprika, thyme and oregano to pan and heat 30 seconds.

5. Add shredded carrots and poblano pepper to pan, stirring to thoroughly combine all ingredients. Cook 3 minutes.

6. Add water, stir to combine and cover.

Cook 5 minutes or until vegetables are tender.

7. Uncover and stir in lime juice.

8. Place filling on warm corn tortillas. Top with cilantro, diced onion and red cabbage, if desired, and serve.

Each taco contains 84 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 134mg sodium, 16g carbohydrate, 3g fiber, 2g sugars, 2g protein, 7Est GL.

TRY OUR NO BAKE BANANA TREATS! Let's Do Organic® Green Banana Flour is a fine, gluten-free flour, crafted from young, organic green bananas. Tasty and versatile, it imparts a smooth texture and subtle, delicious flavor to cakes, pastries and more. No extra eggs or liquid ingredients are needed. Stir it into a favorite gravy or sauce to thicken and enhance nutritional profiles. Add it to your shakes and smoothies for thickening and added beneficial resistant starch.

Ingredients: 3 Tbsp Let's Do Organic® Banana Flour 3 Tbsp Native Forest® Organic Coconut Oil 1 ½ Tbsp Cocoa powder 3 Tbsp Nut butter (we like cashew) 3 Tbsp Agave syrup Let's Do Organic® Shredded Coconut for rolling balls in In a bowl, combine all ingredients (minus shredded coconut) and mix well. Refrigerate for 10-15 minutes if mixture is too thin to form balls. With a tablespoon, scoop batter and form into balls, and roll in shredded coconut until well coated.

Refrigerate and enjoy!

edwardandsons.com

Convenience Without Compromise® edwardandsonsrecipes.org

Help! How can I keep everyone happy on Taco Tuesday?

Set up a taco bar! It’s the toppings that make tacos so much fun. Place an assortment of favorite fillings and sides in bowls and let your family members and guests help themselves. Vegan options can include rice and vegetarian refried beans or more exotic choices like spicy, shredded sweet potatoes and grilled mushrooms. And don’t forget standards like shredded lettuce, diced onions, chopped tomatoes, salsa, guacamole and sliced jalapeños.

253-833-6655

Contributor Kim Lutz (welcomingkitchen.com) is a recipe developer and author of popular cookbooks, including Welcoming Kitchen (Sterling), Super Seeds (Sterling) and Ancient Grains (Sterling).

www.gluten.net

April/May 2018 GLUTEN FREE & MORE 25

By Chrystal Carver

Homemade

Chocolate Chip Cookies America’s all-time favorites,

fresh from

oven

Chocolate Chip Cookies, page 31.

28 www.GlutenFreeandMore.com April/May 2018

Nothing beats homemade chocolate chip cookies, the kind that are perfectly browned with chewy edges and tender, gooey centers filled with rich chocolate chips.

PHOTOGRAPHY BY CHRYSTAL CARVER

your

PHOTOGRAPHY BY CHRYSTAL CARVER

DIY cookies are versatile in that the recipe can be tweaked to suit your liking: mix and match your favorite add-in ingredients—dark chocolate chunks, white chocolate chips, chopped nuts or seeds, dried fruit. These incredible cookies are big on taste and simple to make.

P R E P: 1 5 M I N U T E S | C H I L L : 2 H O U R S | BAKE: 12–14 MI N UTES

White Chocolate Chip Cranberry Cookies MAKES 18 COOKIES

Studded with white chocolate chips and tart dried cranberries, these soft and chewy cookies are perfect for spring. Store cookies in an airtight container at room temperature up to 4 days. For best results, do not replace the egg in this recipe.

1/2 cup butter or Earth Balance Buttery Sticks, room temperature 1/4 cup granulated sugar 1/2 cup brown sugar, packed 1 teaspoon pure vanilla extract 1 large egg, room temperature ¾ cup white rice flour ¼ cup + 2 tablespoons tapioca starch/ flour ¼ cup + 2 tablespoons potato starch (not potato flour) 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup white chocolate chips 1/2 cup dried cranberries

1. In a large mixing bowl, beat together butter and sugars until smooth and creamy.

Add vanilla and egg and beat 1 to 2 minutes.

2. In a medium mixing bowl, whisk rice flour, tapioca flour, potato starch, baking soda and salt.

3. Add dry ingredients to wet ingredients

7. Place in preheated oven and bake

and mix until combined. Stir in white chocolate chips and dried cranberries.

4. Cover bowl and refrigerate 2 hours (up to 24 hours).

5. When ready to bake, preheat oven to 350°F. Line 2 cookie sheets with parchment paper. Remove dough from the refrigerator and let it come to room temperature while oven preheats.

6. Drop dough by measured tablespoonful, 2 inches apart, onto prepared baking sheet.

Press down slightly on each cookie.

12 to 14 minutes or until set. Cookies will continue to cook on the pan after removed from the oven. Let cool 1 to 2 minutes on pan; then transfer to a cooling rack.

Each cookie contains 157 calories, 7g total fat, 4g saturated fat, 0g trans fat, 25mg cholesterol, 110mg sodium, 23g carbohydrate, 0g fiber, 12g sugars, 1g protein, 16Est GL.

April/May 2018 GLUTEN FREE & MORE 29

By America’s Test Kitchen

Power Breakfasts

PHOTOGRAPHY BY JOE KELLER

A better way to start your day

34 www.GlutenFreeandMore.com April/May 2018

T

WHY THIS RECIPE WORKS hese turbocharged morning meals, created by America’s Test Kitchen, utilize nutrient-dense ingredients that are widely available and easily incorporated into everyday cooking. What a way to rise and shine!

PR EP + CO OK: 20 MI N UTES | BAKE: 5–8 MI N UTES

Frittata with Broccoli & Turmeric MAKES 6 SERVI NGS

This frittata can be served warm or at room temperature. When paired with a salad, it can serve as a meal. For dairy-free Parmesan, try Follow Your Heart’s Parmesan-style shredded cheese alternative.

12 large organic eggs 1/3 cup organic 1% low-fat milk, milk of choice or water ¼ cup grated Parmesan cheese or dairy-free alternative 2 tablespoons cold-pressed extra- virgin olive oil, divided 1 tablespoon minced fresh tarragon 1/2 teaspoon salt, divided 4 cups broccoli florets, cut into ½-inch pieces (12 ounces) 1 shallot, minced 1 teaspoon ground turmeric 1/4 teaspoon pepper 3 tablespoons water ½ teaspoon grated lemon zest ½ teaspoon lemon juice

1. Place oven rack in middle position and preheat oven to 350°F.

TUMERIC PHOTO © GETTY IMAGES PLUS/ISTOCK/ALLE12

2. Whisk eggs, milk, Parmesan cheese, 1 tablespoon oil, tarragon and ¼ teaspoon salt in a bowl until well combined.

3. Heat remaining 1 tablespoon oil in a 12-inch oven-safe nonstick skillet over medium-high heat until shimmering. Add broccoli, shallot, turmeric, ¼ teaspoon salt and pepper and cook, stirring frequently, until broccoli is crisp-tender and spotty brown, 7 to 9 minutes. Stir in water, lemon zest and lemon juice and continue to cook, stirring constantly, until broccoli is just tender and no water remains in skillet, about 1 minute longer.

4. Add egg mixture and cook, using a rubber spatula to stir and scrape the bottom of the

skillet until large curds form and the spatula leaves a trail through eggs but eggs are still very wet, about 30 seconds. Smooth curds into an even layer and cook, without stirring, 30 seconds.

5. Transfer the skillet to preheated oven and bake until frittata is slightly puffy and the surface bounces back when lightly pressed, 5 to 8 minutes. Using a rubber spatula, loosen frittata from the skillet and transfer to a cutting board. Let sit 5 minutes before slicing and serving.

Each serving contains 392 calories, 34g total fat, 9g saturated fat, 0g trans fat, 427mg cholesterol, 262mg sodium, 7g carbohydrate, 0g fiber, 3g sugars, 16g protein, 3Est GL.

From GF&M’s Test Kitchen For Egg-Free Frittata, omit 12 eggs. Mix 1 (4-ounce) box Follow Your Heart’s VeganEgg with 2 cups ice-cold water. Add more water as needed, 1 tablespoon at a time, to thin the mixture to a creamy consistency like a cake batter. Omit oil in step 2; reserve it for frying, if needed, in step 3, especially if using a traditional ovenproof frying pan (not nonstick).

Cook mixture on the stove until almost firm; then bake it in the oven until golden.

A frittata is a hearty brunch option but it’s often loaded with potatoes, cheese and sausage or bacon. For a more nutritious version, the chefs at America’s Test Kitchen nixed the meat and swapped out potatoes for broccoli. To make a substantial, veggiepacked frittata, they used a dozen eggs and a full 4 cups of broccoli, chopping the florets small so they would be surrounded by the eggs, ensuring a cohesive whole.

Adding healthful turmeric and black pepper gives the filling a bold, slightly spicy flavor. But the chefs weren’t ready to omit cheese entirely.

They opted for Parmesan, since a little bit goes a long way in terms of cheesy flavor; just ¼ cup was all they needed. To ensure the frittata cooked fully and evenly, they started it on the stovetop, stirring until a spatula left a trail in the curds, and then transferred it to the oven to gently finish. Adding milk and salt to the eggs ensured they stay tender and fluffy; the liquid makes it harder for the proteins to coagulate and turn rubbery, while the salt weakens their interactions and produces a softer curd.

Eating a good breakfast provides you with energy to start a new day—and it’s linked to other health benefits, including weight control and improved performance.

April/May 2018 GLUTEN FREE & MORE 35

By Matthew Kadey, RD

Spring Forward

A fresh take on soups & salads

S

PHOTOGRAPHY BY MATTHEW KADEY

pring has truly sprung and it’s time to take a big breath of fresh air and welcome back a new crop of fresh finds at the market. Out with heavy winter food and in with lighter meals inspired by the season’s most delicious and nutritious fruits and vegetables.

What better way to celebrate the season than with tempting soups and salads?

Consider these recipes a springboard to working delicious springtime produce into your diet.

40 www.GlutenFreeandMore.com April/May 2018

P R E P: 3 0 M I N U T E S | S I M M E R : 1 5 M I N U T E S

Leek Potato Soup with Green Pea Pesto MAKES 5 SERVI NGS

This delightful chunky soup delivers topnotch nutritional value. Garnish it with this season-inspired green pea pesto for a showstopping soup. Serve it for lunch or as part of a light dinner.

Soup 2 leeks 1 tablespoon grapeseed oil or canola oil 1 teaspoon salt 2 large carrots, chopped 2 celery stalks, sliced 2 garlic cloves, chopped 1 teaspoon dried thyme 1/2 teaspoon red chili pepper flakes 1/4 teaspoon pepper 1/2 cup dry white wine 1½ pounds new (baby) potatoes, quartered 5 cups gluten-free vegetable broth 1½ cups canned chickpeas, rinsed and drained 2 tablespoons white wine vinegar

Pesto

PHOTOGRAPHY BY MATTHEW KADEY

1 cup green peas (thawed if frozen) 1 cup parsley 2 garlic cloves 1/4 cup hemp seeds (hemp hearts) or walnuts ❧ Zest of 1 lemon ❧ Juice of 1 lemon 1/4 cup grated Parmesan cheese or dairy-free alternative, optional 1/4 teaspoon salt 3 tablespoons extra virgin olive oil

1 minute. Place potatoes and broth in pan, bring to a boil, reduce heat to medium-low and simmer covered until potatoes are tender, about 15 minutes. Stir in chickpeas and white wine vinegar.

3. To make the pesto, place peas, parsley, garlic, hemp seeds or walnuts, lemon zest, lemon juice, Parmesan cheese (if using) and salt in a food processor container and blend together into a slightly chunky mixture.

With the machine running, slowly pour olive oil in through the top feed tube until oil is incorporated into pesto.

4. Place soup in serving bowls. Top each with a spoonful of pesto.

Each serving of soup with pesto contains 495 calories, 17g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 713mg sodium, 68g carbohydrate, 13g fiber, 17g sugars, 14g protein, 26Est GL. Each tablespoon of pesto contains 31 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 26mg sodium, 1g carbohydrate, 1g fiber, 0g sugars, 1g protein, 0Est GL.

deliciously moist. Both the chicken and the dressing can be prepared up to 3 days in advance.

Salad 1 pound boneless chicken breast 1/2 teaspoon salt 8 cups spring salad greens 1/2 cup sliced fresh mint or basil 1 large yellow or orange bell pepper, thinly sliced 2 scallions (green onions), sliced 11/2 cups strawberries, sliced 1/2 cup crumbled soft goat cheese, optional 1/4 cup sliced roasted almonds or pumpkin seeds

Dressing 1/2 cup chopped rhubarb 1 shallot, chopped 1 tablespoon chopped ginger 2 tablespoons red wine vinegar 11/2 tablespoons pure maple syrup 1/4 teaspoon salt 1/4 cup grapeseed oil or canola oil

C O O K : 2 0 M I N U T E S | P R E P: 3 0 M I N U T E S

1. Slice off the root ends and thick, darkgreen parts of leeks. Cut leeks in half lengthwise and rinse each half under cold water, pulling apart the layers to remove any grit. Chop leeks into small pieces.

2. Heat 1 tablespoon oil in a large saucepan over medium heat. Place leeks and salt in pan and cook 6 minutes or until leeks are very soft. Add carrots, celery and garlic; cook 3 minutes. Stir in thyme, chili flakes and pepper; cook 30 seconds. Add wine and boil

Chicken Strawberry Salad with Maple Rhubarb Vinaigrette MAKES 4 SERVI NGS

For all the rhapsodizing about strawberryrhubarb pie, this dynamic duo performs admirably together in a salad. Strawberry lends seasonal sweetness while rhubarb infuses the dressing with a subtle tang.

Poaching the chicken keeps the meat

1. Place chicken and salt in a large pot and add enough water to completely cover the meat by at least 1 inch. Bring water to a low simmer where it is steaming with just the rare bubble breaking the surface. Reduce heat, partially cover pan, and poach 20 minutes or until meat is cooked through to an internal temperature of 160°F. Ideally, you want to keep the poaching water temperature around 160°F. Skim off any foam that forms during cooking. Remove

April/May 2018 GLUTEN FREE & MORE 41

By Jules Shepard

Favorite Cakes

These delicious recipes take the cake

PHOTOGRAPHY BY JULES SHEPARD

We surveyed our readers to find their mostloved cakes. The top picks? Timeless yellow, chocolate, strawberry and lemon cakes. So we created these winning selections without gluten, and with easy dairy-free and egg-free options.

44 www.GlutenFreeandMore.com April/May 2018

Light and moist with wonderful flavor and texture, these cakes are as suitable for everyday indulgence as they are for special occasions. Ideal for birthdays, Mother’s Day and graduation celebrations, make and serve them with complete confidence.

P R E P: 2 0 M I N U T E S | B A K E : 3 0 – 6 0 M I N U T E S

Spring Strawberry Cake MAKES 1 CAKE, 14 SERVI NGS

The lovely rose color and sweet strawberry flavor in this cake comes from puree made from frozen strawberries. Topped with Fluffy White Frosting, this cake is a strawberriesand-cream delight. It can be made egg-free; see instructions.

3 cups Jules’ Homemade All-Purpose

Flour Blend, more for dusting (page 48) 1 tablespoon baking powder 1/4 cup powdered milk of choice 1/4 teaspoon salt 4 large eggs 1/2 cup butter or dairy-free alternative 2 cups sugar 1/2 cup strawberry puree* (best made with frozen berries) 3/4 cup plain milk of choice ❧ Red food coloring, optional 1 cup dehydrated/dried strawberries, sliced, optional

WHISKS IN WHITE FROSTING © GETTY IMAGES PLUS/ISTOCK/NINKAS

1. Preheat oven to 350°F static or 325°F convection (preferred). Grease two 8-inch or 9-inch round cake pans or a 9-inch Bundt pan with cooking spray and dust entire surface lightly with gluten-free flour. To make cupcakes, grease or line 2 or 3 standard muffin pans with cupcake papers for 28 to 30 cupcakes.

2. Whisk together flour blend, baking powder, powdered milk and salt in a medium bowl until well combined.

3. In another bowl, separate egg whites and whip them together until soft peaks form.

Place yolks in separate bowl.

4. In a large mixing bowl, cream together butter and sugar until light and fluffy. Slowly add strawberry puree, egg yolks, milk and food coloring (if using), alternating with the dry ingredients and beating in between additions.

5. Fold in whipped egg whites. Stir in

dehydrated strawberries, if using. Pour batter into prepared pans.

6. Place in preheated oven and bake 30 to 35 minutes for round cakes. For Bundt pan, begin testing after 50 minutes; it will likely need 1 hour. For cupcakes, bake 20 minutes. Before removing from oven, a toothpick inserted into the middle of each cake should come out clean (not wet) or with very few crumbs attached and the cakes should begin to pull away slightly from the sides of the pans. Bake longer, if necessary.

7. When cakes are done, turn off oven and leave oven door open to let cakes cool slowly there 5 minutes or so. Then remove cakes to racks to cool in pans, no longer than 15 to 20 minutes. Gently invert cakes to remove them from pans; then flip them gently onto the cooling racks to cool. Frost cakes only when fully cooled.

Each slice without frosting contains 315 calories, 8g total fat, 5g saturated fat, 0g trans fat, 21mg cholesterol, 165mg sodium, 58g carbohydrate, 1g fiber, 31g sugars, 4g protein, 39Est GL. Each slice with Fluffy White Frosting contains 373 calories, 8g total fat, 5g saturated fat, 0g trans fat, 21mg cholesterol, 172mg sodium, 72g carbohydrate, 1g fiber, 45g sugars, 5g protein, 45Est GL.

For Egg-Free Strawberry Cake, omit 4 eggs. Add 1 teaspoon baking soda and 1/4 cup arrowroot powder or cornstarch to dry ingredients in step 2. In a small bowl, combine 2 tablespoons golden flax meal with 6 tablespoons hot unsweetened applesauce; let cool and thicken. Skip step 3. Add flax meal mixture in step 4 to replace 4 eggs. (If not using optional dehydrated strawberries, reduce milk by 2 tablespoons.)

*TIP To make strawberry puree, place 10 ounces of frozen strawberries in a blender or food processor and process into a puree.

Measure out 1/2 cup and add to recipe in step 4 as instructed. Reserve extra puree to drizzle over slices of cake, if desired.

Don’t skip the frosting!

Creamy toppers provide a finishing touch. Mix and match them to create your own favorite combination. Try Yellow Cake with Chocolate Frosting, Chocolate Cake with Fluffy White Frosting, Strawberry Cake with Lemon Buttercream.

P R E P: 2 0 M I N U T E S

Fluffy White Frosting MAKES ABOUT 2 CU PS

For egg-free white frosting, use Creamy White Frosting on page 46.

1 cup sugar 1/3 cup water 1/4 teaspoon cream of tartar 2 large egg whites 1 teaspoon pure vanilla extract

1. In a small saucepan over medium heat, whisk together sugar, water and cream of tartar. Continue stirring until mixture bubbles and sugar dissolves. Remove from heat immediately. (Mixture may start to brown but don’t allow it to turn dark brown or to burn.)

2. In a medium mixer bowl, combine egg whites and vanilla. With beaters on low, slowly add cooked sugar mixture. Increase mixer speed to high and beat 6 minutes or until frosting forms stiff peaks when tested with a rubber spatula.

3. Spread on cooled cakes in a thick layer.

Create swirling designs using an off-set spatula.

Each tablespoon contains 26 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 3mg sodium, 6g carbohydrate, 0g fiber, 6g sugars, 0g protein, 4Est GL.

April/May 2018 GLUTEN FREE & MORE 45

Fiesta Fare Mango Salsa, page 52.

This wonderful selection of fun and flavorful recipes is fiesta-worthy.

50 www.GlutenFreeandMore.com April/May 2018

SALSA PHOTO © BENKO PHOTOGRAPHICS

Celebrate party food from Latin America

BY MARY CAPONE & AMANDA TORRES

P R E P: 1 5 M I N U T E S S | C O O K : 4 – 6 M I N U T E S

P R E P: 1 0 M I N U T E S | C O O K : 2 0 M I N U T E S

Blackened Fish Tacos

Homemade Corn Tortillas

M A K E S 1 0 TA C O S

M A K E S 1 2 TO RT I L L A S

Lightly battered in potato starch, lime juice and roasted spices, these crowd-pleasing fish tacos can be made quickly. For those avoiding fish, this recipe can be made with chicken. Serve it with warm Homemade Corn Tortillas, topped with fresh Mango Salsa (page 52).

There’s no substitute for hot tortillas fresh from the skillet.

Flavor and texture are far superior to the packaged variety.

These tortillas have a delicious hint of lime. For best results, use a tortilla press. The tortillas can be made in advance and reheated, wrapped in foil, at 250°F for 10 minutes. Refrigerate leftovers in a sealed plastic bag up to a week.

4-6 tilapia fillets, about 1 pound, or 2 whole chicken breasts, boneless, skinless 2 teaspoons chili powder 1 teaspoon Mexican oregano or regular dried oregano 1/2 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon allspice 1/2 cup potato starch (not potato flour) 1 lime, juiced 2 tablespoons coconut or olive oil, for sautéing 10 Homemade Corn Tortillas or gluten-free tortillas/ wraps of choice

1. Rinse fish or chicken and pat dry.

2. In a small sauté pan, add chili powder, oregano, cinnamon, cloves and allspice to pan. Warm spices over medium heat until they begin to have a strong fragrance, about 2 to 3 minutes. Transfer to a medium bowl and mix in potato starch.

3. In a separate bowl, place lime juice. Dip fillets or chicken pieces in lime juice and then in the starch/spice mixture.

4. Heat oil in a pan and sauté fillets 2 to 3 minutes on each side. Do not overcrowd the pan.

For blackened chicken, cook 5 to 7 minutes per side or until meat is firm to touch. Remove from pan and serve with warm tortillas and your favorite toppings.

PHOTOGRAPHY BY BENKO PHOTOGRAPHICS

ß

2 cups freshly ground corn masa flour or masa harina, more as needed 1 cup warm water 2 tablespoons fresh lime juice ❧ Pinch of salt

1. Place ingredients in a medium bowl. With your hands, knead until dough forms a pliable ball. Dough should resemble soft modeling clay. If the dough is too crumbly, add a little warm water, 1 tablespoon at a time. If it’s too sticky to handle, add more masa flour.

2. Separate dough into 12 (3-tablespoon) pieces and roll into balls. Place them on a tray and cover with a damp towel to keep moist.

3. Cut two 8-inch circles out of heavy-duty plastic storage bags. Place 1 bag on the bottom of a tortilla press. Add dough to center of press and put remaining bag on top. If you don’t have a tortilla press, place dough between 2 evenly matched heavy plates. Close press. Lift and rotate tortilla 180 degrees and press again for a 5-inch round tortilla, about 1/8-inch thick.

Each fish taco with corn tortilla contains 171 calories, 4g total fat, 3g saturated fat, 0g trans fat, 22mg cholesterol, 30mg sodium, 23g carbohydrate, 0g fiber, 0g sugars, 11g protein, 14Est GL

Recipe by Mary Capone, author of The Gluten Free Italian Cookbook: Classic Cuisine from the Italian Countryside (The Wheat Free Gourmet Press).

April/May 2018 GLUTEN FREE & MORE 51

By Erica Dermer

THE BEST Packaged

We took on America’s favorite cookie, testing over 40 brands to find the best you can buy

Part 5 in Gluten Free & More’s in-depth series on the best gluten-free packaged foods.

Earlier stories include: Best Breads (Aug/Sept 2017) Best Pasta (Oct/Nov 2017) Best Pies (Dec/Jan 2018) Best Pancakes (Feb/March 2018)

W

ho doesn’t love cookies, especially chocolate chip cookies, the quintessential American favorite? The good news is that there are lots of gluten-free chocolate chip cookies on the market today. With so many choices, the challenge is figuring out which brand to buy.

So we tasted over 40 brands to find the very best chocolate chip cookies you can put in your shopping cart. We separated them into two general categories—crunchy and chewy.

Then we listed pertinent information like price, ingredients, allergens and nutritional data in two detailed charts to give you a better idea of what you’re getting in every package.

58 www.GlutenFreeandMore.com April/May 2018

PHOTOGRAPHY BY OKSANA CHARLA

GF Chocolate Chip Cookies

To meet your new favorite cookie, cake or other gluten-free product, attend a Gluten Free Food Allergy Fest near you. Get your tickets at GFFAFest.com!

What Our Readers Like We surveyed our readers to find out what they like about chocolate chip cookies. About 60 percent of you prefer to make your own cookies (check out our awesome homemade recipes on page 28). The rest of you (40 percent) prefer to buy them.

When purchasing a cookie, the top things you look for are taste (75 percent) and gluten-free certification (59 percent). More of you buy packaged cookies in traditional grocery stores than in natural foods store or online. Fortunately, most brands that made our lists of favorites are readily available in supermarkets. However, to find some of the really great cookies we sampled, you may have to go online.

We’ve met these cookies on our travels to natural foods trade shows and at our Gluten Free Food Allergy Festivals across the United States.

We asked whether you prefer soft, chewy cookies or crisp, crunchy cookies. Sixty-five percent of you like chewy cookies; 51 percent prefer crunchy. Some of you said it was hard to decide. On that we agree. It’s easy to love both crunchy cookies and chewy cookies. Fortunately, there are great brands in both categories.

GF&M Survey Says Where Do You Purchase Cookies? } Traditional grocery store ........................ 76% } Natural grocery store............................... 54% } Online............................................................. 23%

hat’s Important to You When W Buying Cookies? } Taste................................................................. 75% } Certified gluten-free ................................. 59% } Price.................................................................. 42% } Texture............................................................ 42% } Availability..................................................... 40% } Does not contain other allergens........ 32% } Nutrition......................................................... 29%

How the Cookie Crumbles Here are your top 10 mixes based on GF&M’s reader survey.

PHOTOGRAPHY BY OKSANA CHARLA

Readers’ Favorites These are our readers’ favorite chocolate chip cookies, based on GF&M’s 2018 survey.

For specifics on gluten-free certification, price and ingredients, check out the charts on pages 60-63.

30%

Tate’s Bake Shop Gluten Free Chocolate Chip Cookies

7% 6%

Others (each less than 3%)

42%

6% 4% 5%

Enjoy Life Foods Chocolate Chip Crunchy Cookies

Enjoy Life Foods Soft Baked Chocolate Chip Cookies Pamela’s Chunky Chocolate Chip Cookies

Trader Joe’s Gluten Free Crispy Crunchy Chocolate Chip Cookies

Glutino Chocolate Chip Cookies

April/May 2018 GLUTEN FREE & MORE 59

Also coming to...

JOIN THE PARTY!

Columbus, OH OHIO EXPO CENTER

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Sat. 10am to 4pm Sun. 10am to 3pm

Indianapolis, IN September 29–30 Indiana State Fairgrounds

Portland, OR November 3–4 Portland Expo Center

➥ Learn from leading experts and get your questions answered. ➥ Solve your gluten-free cooking challenges with help from our expert chefs. ➥ Meet Gluten Free & More’s editorial staff. ➥ Discover delicious allergy-friendly foods—pastas, sauces, baked goods, snack foods and a whole lot more! FREE SAMPLES Sign up for e-mail alerts on discounted tickets and get more details at

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April/May 2018 GLUTEN FREE & MORE 65

GLUTEN-FREE DIET | Quick-Start Guide

H

ere is a simple overview of the gluten-free diet. Not all areas of the diet are as clear-cut as portrayed by this guide. This is intended to be used as a temporary survival tool until additional information can be obtained. Understanding these dietary requirements will enable the newly diagnosed to read labels of food products and determine if a product is gluten-free.

Celiac disease is a life-long genetic disorder affecting children and adults. When people with celiac disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage to the small intestine. This does not allow food to be properly absorbed. Even small amounts of gluten in foods may affect those with celiac disease and cause health problems. Damage can occur to the small bowel even in the absence of symptoms.

Gluten is the generic name for certain types of proteins contained in wheat, barley, rye and their derivatives.

Research indicates that pure, uncontaminated oats consumed in moderation (up to 1/2 cup dry oats daily) are tolerated by most celiacs. Gluten-free oats (purity protocol) are currently available in the United States. Consult your physician or dietitian before including oats in your diet and for regular monitoring.

Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Garfava, Sorghum, Quinoa, Millet, Buckwheat, Arrowroot, Amaranth, Teff, Montina, Flax and Nut Flours.

➥ Grains not allowed in any form Wheat (Einkorn, Durum, Faro, Graham, Kamut, Semolina, Spelt), Rye, Barley and Triticale.

➥ Foods/products that may contain gluten Marinades Beers, Ales, Lager Nutritional Supplements Breading & Coating Mixes

Pastas Brown Rice Syrup Processed Luncheon Meats Communion Wafers

Croutons Sauces, Gravies Dressings Drugs & Over-the-Counter Medications Energy Bars Flour & Cereal Products Herbal Supplements Imitation Bacon Imitation Seafood

Self-basting Poultry Soup Bases Soy Sauce and Soy Sauce Solids Stuffings, Dressings Thickeners (Roux) Vitamins & Mineral Supplements

Call First You can verify ingredients by calling or e-mailing a food manufacturer and specifying the ingredient and the lot number of the food in question. State your needs clearly—be patient, persistent and polite.

If In Doubt, Go Without Don’t eat a food if you are unable to verify the ingredients or if the ingredient list is unavailable. Regardless of the amount eaten, if you have celiac disease, damage to the small intestine occurs every time gluten is consumed, whether symptoms are present or not.

Wheat Free Is Not Gluten Free Products labeled wheat free are not necessarily gluten free. They may still contain spelt, rye or barleybased ingredients that are not gluten free. Spelt is a form of wheat.

Keep in mind

➥ What about alcohol?

Distilled alcoholic beverages and vinegars (except malt vinegar) are usually gluten-free. Distilled products do not contain any harmful gluten peptides unless a gluten-containing flavoring is added after distillation.

Wine is gluten-free. Unless labeled otherwise, beers, ales and lagers are NOT gluten-free.

■ recipes,

recipes, recipes advice ■ latest research ■ expert

DELICIOUS SPRING | CREAMY CHEESECAKE, QUICK BREADS, CAKE POPS, EASTER DINNER, SOFT PRETZELS I GF TAX BREAKS I GOT GLUTENED? I BRAIN HEALTH

Gluten Free & More GutenFreeandMore.com

APRIL/MAY 2016

The key to understanding the gluten-free diet is to become a good label reader.

Don’t eat foods with labels that list questionable ingredients unless you can verify they do not contain or are not derived from prohibited grains. Labels must be read every time foods are purchased. Manufacturers can change ingredients at any time.

Wheat used in products is identified on the label. Products bearing “gluten free” on the package must contain less than 20ppm gluten.

The magazine with the answers

GLUTEN FREE & MORE

Always read the label

Starting the gluten-free diet before being tested for celiac disease makes an accurate diagnosis difficult.

Gluten&Free MORE Eat Great, Feel Better, Live Well

45+ RECIPES

#1 magazine for people with food allergies & sensitivities

Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

Pilates for

DIGESTIVE HEALTH

Got Glutened?

9 Quick Fixes

Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

Healthier Brain Gluten-Free Tax Breaks

April/May 2016

➥ Grains allowed

Be a food detective

3 EASY MEALS

Display until May 2, 2016

GlutenFreeandMore.com

Beyond Celiac PO Box 544 Ambler, PA 19002-0544 215-325-1306 beyondceliac.org

Celiac Disease Foundation 20350 Ventura Blvd., Ste 240 Woodland Hills, CA 91364 818-716-1513 celiac.org

National Celiac Association 20 Pickering Street Needham, MA 02492 888-4-CELIAC nationalceliac.org

Gluten Intolerance Group 31214 124th Ave. SE Auburn, WA 98092 253-833-6655 gluten.net

2018 Note: This guide is not meant to be an exhaustive resource.

©

April/May 2018 GLUTEN FREE & MORE 77

in your

Slow Cooker

substitutions

GF Flour Replacements (light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Brown Rice Flour

Amaranth Flour

Amaranth Flour

Corn Flour

Buckwheat Flour

Sorghum Flour Sweet Rice Flour White Rice Flour

Stabilizers

Starches

Gums

Flax Seed Meal

Arrowroot Powder

Agar Powder

Buckwheat Flour

Ground Chia Seed

Cornstarch

Carrageenan

Chickpea Flour

Chickpea Flour

Potato Flour (not Potato Starch)

Kudzu Root Starch or Kuzu

Gelatin Powder

Millet Flour

Corn Flour

Potato Starch (not Potato Flour)

Guar Gum

Oat Flour

Mesquite Flour

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

Adapted from Gluten-Free Makeovers by Beth Hillson. Available from Da Capo Press, a member of The Perseus Books Group. Copyright © 2011. Used with permission.

RESEARCH ROUNDUP C O N T I N U E D F R O M PA G E 7 3

test that detects gluten-reactive T cells and can determine with a high level of accuracy whether or not someone has celiac disease even when a patient is regularly eating gluten. The test is not available commercially but researchers hope their study will “initiate commercial initiatives, along with more research.”

The study was published in Gastroenterology.

Celiac Disease & C. Diff Infection In a large population-based study, a research team that included U.S. celiac experts Benjamin Lebwohl, MD, MS, and Peter H.R. Green, MD, examined the risk of people with celiac disease contracting Clostridium difficile infection (C. diff).

C. diff is a hard-to-treat bacterial infection that can cause diarrhea and potentially life-threatening colitis. It is often associated with recent antibiotic use and/or a healthcare facility stay.

Seniors who are hospitalized or who live in long-term care facilities are the most vulnerable but C. diff rates have been increasing in healthy younger people.

Researchers found the risk of contracting C. diff was higher for those with celiac disease one to five years after diagnosis and highest in the first 12 months after diagnosis.

The study was published in The American Journal of Gastroenterology.

What’s Behind Gluten Sensitivity?

Researchers remain unclear about the precise mechanisms of non-celiac gluten sensitivity. There are currently no known biomarkers for the disorder. It is

78 www.GlutenFreeandMore.com April/May 2018

diagnosed after celiac disease and other disorders have been ruled out and the patient improves on a gluten-free diet.

In addition, researchers aren’t convinced that gluten is always the culprit behind non-celiac gluten sensitivity. Foods with gluten often contain fructans, a type of fermentable oligo-, di-, monosaccarides and polyols or FODMAP. In a recent study, a team of researchers investigated the effect of gluten and fructans separately in patients with self-reported gluten sensitivity—and found that fructans alone induced symptoms. They concluded that intolerance to fructans (and other FODMAP foods) was more likely than gluten to induce symptoms, adding that fructan intolerance is unlikely the sole cause of non-celiac gluten sensitivity.

The study was published in Gastroenterology.

GLUTEN-FREE FLOUR PHOTO © SIRYNA MELNYK/ISTOCK/THINKSTOCK

Use this chart as a guide to help select replacement gluten-free flours for all your baking. While not identical, the flours in each column have comparable baking characteristics and serve a similar function in building structure in recipes. If you can’t tolerate a certain flour or you’ve run out, find another flour in the same column (not row) and use it as a substitute.

Substitution Solutions

Gluten Free & More Pantry F or step-by-step flour blend instuctions, go to GlutenFreeandMore.com/flourblend

Milk

Buttermilk

Yogurt

Butter

Depending on the recipe, replace 1 cup cow's milk with 1 of the following:

Depending on the recipe, replace 1 cup buttermilk with 1 of the following:

Depending on the recipe, replace 1 cup yogurt with 1 of the following:

(1 stick = 8 tablespoons = ½ cup = 4 ounces)

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

1 7/8 7/8 7/8

1 cup unsweetened applesauce 1 cup fruit puree

1 1 1 1 1

cup rice milk cup fruit juice cup coconut milk cup goat's milk, if tolerated cup hemp milk

lemon juice or 1 tablespoon cider vinegar (Let stand until slightly thickened.) cup coconut milk cup rice milk cup fruit juice cup water

Gluten-Free Flour Substitutions

To make a flour blend, thoroughly combine all ingredients. You can double or triple these recipes to make as much blend as you need. Store in a covered container in the refrigerator until used.

All-Purpose Flour Blend MAKES 3 CUPS

Depending on the recipe, use this blend for most gluten-free baking.

1½ cups white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 3/4 cup cornstarch or potato starch (not potato flour) Each cup contains 510 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 117g carbohydrate, 3g fiber, 0g sugars, 5g protein, 83Est GL.

--------

Self-Rising Flour Blend MAKES 3 CUPS

Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening.

1 ¼ cups sorghum flour 1 cup white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 4 teaspoons baking powder ½ teaspoon salt Each cup contains 495 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 863mg sodium, 110g carbohydrate, 7g fiber, 0g sugars, 10g protein, 71Est GL.

High-Fiber Flour Blend

High-Protein Flour Blend

MAKES 3 CUPS

MAKES 3 CUPS

This high-fiber blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins or other fruits. It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes.

This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.

1 cup brown rice flour or sorghum flour ½ cup teff flour (preferably light) ½ cup millet flour or amaranth flour 2/3 cup tapioca starch/flour 1/3 cup cornstarch or potato starch Each cup contains 481 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 105g carbohydrate, 8g fiber, 0g sugars, 9g protein, 68Est GL.

1 cup white or brown rice flour (or combination) 3/4 cup bean flour or chickpea flour 3/4 cup arrowroot starch, cornstarch or potato starch ½ cup tapioca starch/flour Each cup contains 462 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 17mg sodium, 100g carbohydrate, 5g fiber, 3g sugars, 9g protein, 66Est GL.

General Guidelines for Using Xanthan or Guar Gum Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.

■ Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.

■ Add 1 teaspoon per cup of flour blend to make yeast bread or other baked items that call for yeast.

■ Add 1½ teaspoons per cup of flour blend to make pizza dough or pie crust.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.

Depending on the recipe, replace 8 tablespoons butter with 1 of the following: 8 tablespoons Earth Balance (Non- Dairy) Buttery Spread or Sticks 8 tablespoons Spectrum Organic Shortening 8 tablespoons coconut oil 8 tablespoons vegetable or olive oil For reduced fat: 6 tablespoons unsweetened apple- sauce + 2 tablespoons fat of choice

Egg

--------

Depending on the recipe, replace 1 large egg with 1 of the following: ➥ Flax or Chia Gel: 1 tablespoon flax meal, ground chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 5 minutes or until thickened. Use without straining.) ➥ Egg Replacer: Ener-G Foods egg replacer or Follow Your Heart VeganEgg, according to package directions ➥ Aquafaba: See GlutenFreeAndMore.com/ aquafaba ➥ Tofu: 4 tablespoons pureed silken tofu + 1 teaspoon baking powder ➥ Applesauce: 4 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder IMPORTANT! Replacing more than two eggs can change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu, if soy is tolerated. Because egg substitutions add moisture, you may have to increase baking times slightly.

Nuts

--------

Depending on the recipe, replace tree nuts or peanuts with an equal amount of 1 of the following: Toasted coconut flakes, Sunflower seeds, Toasted sesame seeds (use only 2 to 3 tablespoons), Crushed cornflakes, Crushed crispy rice cereal, Crushed potato chips OR Pumpkin seeds

April/May 2018 GLUTEN FREE & MORE 79

Gl ut en -F re Da e iry -F re e Eg gFr ee No Pe an ut So s, yNo Fr ee Nu ts Lo w Su ga r Lo w So di um

Breakfast Enchilada Breakfast Frittata, page 68 Fluffy Omelet with Smoked Salmon & Asparagus, page 36 Frittata with Broccoli & Turmeric, page 35 Three-Grain Breakfast Bowl, page 37 Bread, Dumplings & Tortillas German Bread Dumplings, page 67 Homemade Corn Tortillas, page 51 Kimchi Buckwheat Quick Bread, page 69 Sauces & Dressings Asian Dipping Sauce, page 69 Garlic Cilantro Mayonnaise, page 53 Green Pea Pesto, page 41 Hummus Dressing, page 43 Maple Rhubarb Vinaigrette, page 41 Pink Sauce, page 53 Salads & Sides Chicken Strawberry Salad with Rhubarb Vinaigrette, page 41 Mango Salsa, page 52 Roasted Radish White Bean Salad with Hummus Dressing, page 43 Spicy Cabbage Slaw, page 54 Yuca Frita, page 56 Soups Asparagus Gazpacho, page 42 Leek Potato Soup with Green Pea Pesto, page 41 Vegetable Soup with German Bread Dumplings, page 67 Entrees Blackened Fish Tacos, page 51 Carrot Poblano Tacos, page 24 Vegetarian BBQ Meatballs, page 67 Desserts Chocolate Chip Cookies, page 31 Chocolate Drizzle, page 70 Classic Yellow Cake, page 46 Coconut Bliss Spice Cake, page 69 Coconut Milk Pudding, page 56 Creamy Chocolate Frosting, page 48 Creamy White Frosting, page 46 Double Chocolate Chip Cookies, page 30 Fluffy White Frosting, page 45 Grain-Free Sunflower Chocolate Chip Cookies, page 32 Lemon Buttercream Frosting, page 47 Spring Strawberry Cake, page 45 Surprise Chocolate Cake, page 48 Sweet-Tart Lemon Cake, page 47 White Chocolate Chip Cranberry Cookies, page 29 Gluten-Free Flour Blends GF&M All-Purpose Flour Blend, page 79 GF&M High-Fiber Flour Blend, page 79 GF&M High-Protein Flour Blend, page 79 GF&M Self-Rising Flour Blend, page 79 Jules’ Homemade All-Purpose Flour Blend, page 48

80 www.GlutenFreeandMore.com April/May 2018

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Icons (or colors) identify recipes that are most appropriate for certain eating goals.

■ Gluten-Free All recipes in this magazine are gluten-free.

■

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Key

■ ■

■

■

■ Egg-Free ✱ Egg-free substitution instructions provided.

■ No Peanuts, No Nuts ✱ Nuts can be omitted or substitutions provided.

■ Soy-Free ✱ Soy-free substitutions provided.

■ Low Sugar Recipe contains 5g of sugar or less per serving.

■ Low Sodium Recipe contains 140mg of sodium or less per serving.

IMPORTANT: Read the labels of all processed foods that go into your recipe, such as broths, condiments, sausages, chocolate chips, etc., to make sure they do not contain any allergen you need to avoid.

Manufacturers can change their ingredients without warning. When in doubt, contact the manufacturer directly.

For a list of companies that offer gluten-free, allergyfriendly ingredients used in these recipes, refer to the Shopping List included in the article.

CHOCOLATE CHIP COOKIES PHOTO BY CHRYSTAL CARVER

recipe index & Allergen Guide

BIRTHDAY CAKE PHOTO © THINKSTOCK/ISTOCK/RUTH BLACK

Ad Index

resources April/May 2018

American Health.................................................................................................5 Ancient Nutrition.....................................................................................38, 39 Best Gluten-Free Cookbook..........................................................................76 Biaggi’s Ristorante Italiano.........................................................................81 Bob’s Red Mill.....................................................................................................33 CahokiaRice.com.............................................................................................17 Carlson....................................................................................................................55 Celiac Disease Foundation (CDF)..........................................................17 Doctors’ Program.............................................................................................75 Domino Foods/Florida Crystals.............................................................83 Eden Foods.............................................................................................................7 Edward & Sons Trading Company........................................................25 ELISA Technologies.........................................................................................81 Enjoy Life Foods................................................................................................55 General Mills..........................................................................................................2 Gluten Free & More Happenings..............................................................15 Gluten Free & More Subscribe...................................................................70 Gluten-Free Food Allergy FEST...............................................................65 Gluten Intolerance Group (GIG).............................................................25 Hatch Chile..........................................................................................................84 Pamela’s..................................................................................................................52 Pillsbury.....................................................................................................................8 Retailer Offer.......................................................................................................81 U.S. Beverage/Daura......................................................................................57

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