Gluten Free Our 20th Anniversary Issue!
Delicious Eating • Healthy Living
Summer Favorites! PICNIC SALADS GRILLING HOMEMADE BARS SMOOTHIES
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DAIRY-FREE EGG-FREE SOLUTIONS
VE USI REVI L C
Snack Bars page 64
June/July 2018
GlutenFreeandMore.com
FANCY CUPCAKES
Get the best bar for you
WITH FOOD
Display until July 31, 2018
MIX & MATCH
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BOOST YOUR MOOD
& More
FOOD BULLY ALERT page 30 ITCHY MOUTH? Find Out Why page 72
#1 magazine for people with celiac disease, gluten sensitivity & food allergies
Gluten Free
contents
& More
June/July 2018
Features
36
Morning Smoothies These easy breakfast drinks are delicious and creamy without dairy.
38
icnic Perfect P Fun outdoor meals that say summer.
44
Chocolate Cupcakes Amazing mix-and-match cupcakes are worth celebrating.
50
inner Is Served D Boost your mood with brain-healthy food.
56
Thrill of the Grill A feast of flavor outside the bun.
61
64 GF Product Review
The Best Bars e sorted through the snack aisles to W find the best you can buy.
on the cover Chocolate cupcakes worth celebrating, page 44.
GlutenFree Our 20th Anniversary Issue!
BOOST YOUR MOOD
Display until July 31, 2018
DAIRY-FREE EGG-FREE SOLUTIONS
VE USI REVI CL
Snack Bars
Get the best bar for you
WITH FOOD
GlutenFreeandMore.com
MIX & MATCH
EW
20TH ANNIVERSARY ISSUE I MIX & MATCH FANCY CUPCAKES I SUMMER-FAVORITE RECIPES I GF SNACK BARS I BOOST YOUR MOOD WITH FOOD I FOOD BULLY ALERT
PICNIC SALADS GRILLING HOMEMADE BARS SMOOTHIES
&More EX
JUNE/JULY 2018
Summer Favorites!
page 64
June/July 2018
GLUTEN FREE & MORE
Delicious Eating • Healthy Living
FANCY CUPCAKES + FOOD BULLY ALERT ITCHY MOUTH? page 30
Find Out Why page 72
#1 magazine for people with celiac disease, gluten sensitivity & food allergies
in every issue 6 We Hear You 8 Editor’s Note 13 Contributors 33 Ask the Chef 76 GF Flour Replacements 77 Substitution Solutions 78 Casein-Free Diet Quick Guide 79 Gluten-Free Diet Quick Guide 80 Recipe Index & Allergen Guide
4 www.GlutenFreeandMore.com June/July 2018
20 Company Spotlight
Trailblazer Eden Foods is one of the oldest natural food companies in North America,
COVER PHOTOGRAPHY BY OKSANA CHARLA; PICNIC SALADS BY JULES SHEPARD
Healthy Homemade Bars Easy, tasty and budget-friendly.
PICNIC 38
DRINK 36 SOUP 59
SMOOTHIE PHOTO BY ALISA FLEMING; LEMON POUND CAKE BY JULES SHEPARD; GRILLED SALAD AND SOUP BY OKSANA CHARLA; STEAK DINNER BY ELLEN SILVERMAN
DINNER 50
GRILL 56 Lifestyle
For practical information to make your life easier, don’t miss our Gluten-Free Survival Guides, pages 76–80.
12 You Said It We asked, “What do you
28 Help! There’s a Vegan in My House!
14 We’ve Got “Issues” Sassy solutions to
Allergy Bullying How to protect 30 Food
Matter of Fact
33 Ask the Chef Food editor Beth Hillson
do to increase celiac awareness?” Here’s what you told us. your real life food dramas.
16
Ask the Doc Internationally recognized celiac expert Dr. Stefano Guandalini on the changing face of celiac disease.
REVIEW 64
How Tos
22 Food Insecurity Let’s end hunger for those on special diets.
Must Haves
24
Game Changers These products will make a difference in your life.
26 Don’t Miss This New products we know you’ll love.
Keep everyone happy and well fed without doubling the workload.
your child.
answers your baking questions.
Health
Allergy Syndrome The surprising 72 Oral link between food and seasonal allergies.
Roundup The latest medical 75 Research news for people with allergies and food sensitivities.
Food for Thought
Power Pushing the frontiers 82 Pioneer of gluten-free living.
June/July 2018 GLUTEN FREE & MORE 5
continued from page 6
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DAIRY-FREE EGG-FREE SOLUTIONS
SMOOTHIES
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BOOST YOUR MOOD
S LU
IVE REV I
Snack Bars
Get the best bar for you
WITH FOOD
page 64
June/July 2018
FOOD BULLY ALERT page 30 ITCHY MOUTH?
Find Out Why page 72
Display until July 31, 2018
GlutenFreeandMore.com
#1 magazine for people with celiac
disease, gluten sensitivity & food
allergies
2018 8 www.GlutenFreeandMore.com June/July 2018
Mysterious New Meat Allergy Are YOU at Risk?
Make Your Own
Gourmet Condiments Health Update
6/10/13 1:26 AM
Pamper Mom
products. That’s the biggest change for my family. Packaged bread has also made a big difference. Eleven years ago, my son wouldn’t eat gluten-free bread; it was that bad. Now he happily (too happily, at $6.50 a bag!) makes sandwiches and grilled cheese all the time.
Breakfast Favorites
Easy & Elegant
EASTER Dinner & Passover Seder
Must-Have Nutrients for GF Health
Groovy!
Irresistible HEMP Recipes Cvr_AprMay_FrenchToast_NOBARCODE.indd 1
2/8/14 10:06 PM
April/May 2014
Beth Hillson Not so long ago, I spent every weekend making homemade pasta, pizza crust and bread so my son and I could eat “normally.” Having store-bought pasta, pizza and bread has been life-changing. I used to feel like the women who, before washing machines, had to go down to the river to scrub their clothes. It’s that revolutionary to me!
Gluten& Free MORE LIVING WITHOUT’s
We change our name to Gluten Free & More.
Sensational!
4 of July COOKOUT th
Whole-Grain
Summer SALADS Cook & Bake with GF BEER Cool & Cleansing Fresh JUICES
Debunking GF Myths AMERICA’S #1 MAGAZINE FOR PEOPLE WITH ALLERGIES AND FOOD SENSITIVITIES
Display until July 7, 2014
GlutenFreeandMore.com
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June/July 2014
We’re so grateful for the progress—and for you, our readers. It’s truly an honor to serve this community. There’s a whole lot to celebrate.
P.S. For our review of game-changing products, turn to page 24. Tell us your gamechangers and get the chance to win free gluten-free muffins from Pillsbury, page 13.
We launch our first GlutenFree Food Allergy Fest, in 6 cities this year. (See page 35 for details.)
Your Brain on Gluten
Erica Dermer My big game changer is the restaurants that make the commitment to have a gluten-free menu and train their staff to properly feed those of us with celiac disease, food allergies and sensitivities.
Alicia Woodward Editor-in-Chief
FDA issues national guidelines for gluten-free labeling, making the world a safer place for people living gluten-free.
GLUTEN Sensitivity & Probiotics
®
Gluten&Free MORE Gourmet Summer Salads & Meals in Minutes
BEST GF PACKAGED BREADS I FROZEN DESSERTS I LUNCHBOX TREATS I PLANT-BASED DISHES I BACKYARD DINING I PROTECTION FOR CROSS CONTAMINATION
PICNIC SALADS GRILLING HOMEMADE BARS
EW
BULLY ALERT YOUR MOOD WITH FOOD I FOOD RECIPES I GF SNACK BARS I BOOST & MATCH FANCY CUPCAKES I SUMMER-FAVORITE 20TH ANNIVERSARY ISSUE I MIX
FANCY CUPCAKES
Best Foods of the South
LIVING WITHOUT gluten-free living at its best
AUGUST/SEPTEMBER 2017
JUNE/JULY 2018
MIX & MATCH
Our 20th anniversary issue
No Gluten, No Dairy No Refined Sugar!
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GLUTEN FREE & MORE
GLUTEN FREE & MORE
Summer Favorites!
&Mo
ICE CREAM
Aug/Sept 2013
Our 20th Anniversary Issue!
Delicious Eating • Healthy Living
Creamy, Delicious
JULY 4TH COOKOUT I WHOLE-GRAIN SALADS I BAKE WITH GF BEER I HERITAGE WHEAT I SUMMER JUICES I GF MYTHS I GLUTEN & SCHIZOPHRENIA
GlutenFree re
®
JUNE /JULY 2014
Oksana Charla Our local grocery stores now have a pretty good selection of gluten-free
The magazine for people with allergies and food sensitivities
LIVING WITHOUT ‘s GLUTEN FREE & MORE
Eve Becker With the passage of FALCPA, the food-allergy labeling law, wheat was no longer a hidden ingredient—a huge relief. When my daughter was diagnosed in 2006, I drove almost an hour to a store for exclusively gluten-free food. When I got there, it was so small and depressing, I cried in the car. Good gluten-free food is now readily available—a huge change.
LIVING WITHOUT
GLUTEN-FREE, DAIRY-FREE ICE CREAM I ALMOST-FROM-SCRATCH QUICK BREADS I MYSTERIOUS MEAT ALLERGY I DIY GOURMET CONDIMENTS I GLUTEN SENSITIVITY & PROBIOTICS
So Much to Celebrate wenty years ago, I was sitting at my desk in Northern Virginia when the phone rang. It was a woman from Chicago who wanted my help in starting a magazine for people with celiac disease. After multiple years of miserable illness, Peggy Wagener had finally been diagnosed with celiac disease. She wanted the publication to spread the word about the disease in the hopes of saving others from a similar struggle. This was my introduction to the concept of celiac awareness. It’s fitting that our 20th anniversary issue hits newsstands in May, Celiac Awareness Month. We started as Living Without (I’m wearing our old apron, above) and changed our name to Gluten Free & More in 2014 to better reflect the magazine’s positive outlook. Over these 20 years, we’ve chronicled wonderful, amazing, headspinning changes. I asked the GF&M team to share a few of their big game-changers. Here’s what’s shifted in their personal landscapes:
5 Easy Gluten-Free Quick Breads
LIVING WITHOUT AUGUST/SEPTEMBER 2013
June/July 2018
June/ July 2014
editor's note
20 Years of Covering Celiac Disease
#1 magazine for people with food allergies & sensitivities
BEST GF BREAD S! 75 varieties reviewed +
Frozen
DESSERTS Lunchbox TREATS
How Does Your GF Loaf Stack Up? page 36
Muffins, Crackers & Snack Cakes
GLUTEN BUSTER! New Protection for Cross Contamination
Easy STEPS to STRONGER BONES
Aug/Sept 2017
We taste-test over 75 varieties of GF packaged breads, producing our first in-depth GF product review
Gluten Free
Gluten-Free Food Allergy Fests
Join the fun at our Gluten-Free Food Allery Fests. We may be coming to a city near you! For information, see page 35 and visit GFFAFest.com.
June/July 2018, Vol. 21, No. 4
Gluten Free & More strives to be your leading resource for a delicious life, lived well. Our recipes, created by chefs who are special-diet experts, are 100 percent gluten-free. Ingredient substitutions are provided (recipe permitting) for common food allergens like dairy, egg, peanut, soy and tree nuts. Our readership includes those with mild to severe non-celiac wheat sensitivity, people with celiac disease and individuals with mild to severe food allergies and intolerances. Products advertised and/or reviewed in these pages will not fit every reader’s individual dietary needs. Use advertised and reviewed products with full awareness of your specific food issues. Always read ingredient labels. When in doubt, contact the company directly.
DESIGN DIRECTOR Oksana Charla
MANAGING EDITOR Erica Dermer
FOOD EDITOR Beth Hillson
ASSOCIATE EDITORS Eve Becker Jules Shepard
TEST KITCHEN Madalene Rhyand
CONTRIBUTORS
Alisa Fleming Matthew Kadey, RD Diane Kittle Kim Lutz Wendy Mondello April Peveteaux Drew Ramsey, MD
CONTRIBUTING PHOTOGRAPHERS
Christina Anton Oksana Charla Alisa Fleming Matthew Kadey, RD Michael Mullen Jules Shepard Ellen Silverman
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
ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Marilyn Geller, CEO Celiac Disease Foundation PUBLISHER Philip L. Penny
Our Mission Gluten Free & More’s mission is to be the primary and indispensable source of information, inspiration and support for people living gluten-free and those with celiac disease, food sensitivities and food allergies. Our goal is to help our readers live healthy, happy and abundant lives.
Follow GlutenFreeAndMore Twitter: @GlutenFreeMore
ISSN 2379-9323 (print) ISSN 2379-9331 (online)
EDITOR-IN-CHIEF Alicia Woodward, LCSW
Our Recipe Pledge
& More
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. Reprints Contact Jennifer Jimolka at 203-857-3144, jjimolka@belvoir.com. Minimum order 1,000. Attention Retailers Sell Gluten Free & More in your store. Contact us at shaggett@aidcvt.com for more information. 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
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©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.
www.GlutenFreeandMore.com
how tos
BY KIM LUTZ
H
as someone in your household gone vegan? You’re not alone. Vegan and vegetarian lifestyles and food choices are trending among millennials. They’re eating more plant-based meals than any generation before them. What’s the gluten-free cook to do when there’s a vegan in the house? Arm yourself with delicious and nutritious recipes like this one. You can keep the whole family well fed without doubling the workload.
Asian-Style Ramen Salad
Dressing
MAKES 2 SERVI NGS
½ cup high-quality or craft ginger soda 1 tablespoon peanut butter, cashew butter or sunflower seed butter 1 teaspoon toasted sesame oil 1 teaspoon sriracha or to taste 1 teaspoon gluten-free tamari or coconut aminos
Gluten-free ramen isn’t just for soup. These curly noodles provide a fun base for this fresh Asian take on a noodle salad. The ramen salad can be customized for your taste or allergies by choosing a nut or seed butter that works for your diet. If you’re not serving the salad immediately, toss it with half of the dressing. Reserve the other half to freshen the salad right before serving. This recipe is easily multiplied to feed a crowd. 1 (70-gram) cake gluten-free ramen ½ Persian cucumber, halved and thinly sliced ¼ cup shredded carrots ¼ red bell pepper, thinly sliced 2 scallions, white part only, thinly sliced ❧ Fresh cilantro, chopped, for garnish
28 www.GlutenFreeandMore.com June/July 2018
1. Cook ramen according to package directions. Rinse in cold water. Drain and set aside. 2. To make the dressing, whisk together ginger soda, nut or seed butter, sesame oil, sriracha and tamari in a small bowl. 3. Combine ramen, cucumber, carrots, red bell pepper and scallions in a large bowl. 4. Toss ramen and vegetables with dressing until ingredients are evenly covered. Top with cilantro.
PHOTO OF ASIAN-STYLE RAMEN SALAD BY KIM LUTZ
Help! There’s A Vegan In My House!
JOIN THE PARTY!
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➥ 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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June/July 2018 GLUTEN FREE & MORE 35
By Alisa Fleming
Morning
Smoothies
P R E P: 1 0 M I N U T E S
Carrot Cake Breakfast Shake MAKES 1 BIG OR 2 SMALL SERVINGS
On nights when you’re steaming vegetables for dinner, pop in some extra carrots to use in this smoothie the next day. A cool treat for breakfast, it isn’t over-the-top sweet. The pinch of salt helps heighten the cinnamon and brighten the overall flavor, so don’t be tempted to omit it.
4 ounces steamed carrots (about 3 medium), cooled 1 medium to large very ripe frozen banana, broken into chunks 2 medium Medjool dates, pitted (optionally soaked in warm water and drained, to soften) 3/4 cup unsweetened plain dairy-free milk beverage or lite coconut milk 1/2 teaspoon ground cinnamon 1/4 teaspoon pure vanilla extract
36 www.GlutenFreeandMore.com June/July 2018
❧ Generous pinch salt ❧ Pinch pure stevia powder or 1 tea- spoon sweetener of choice, optional ½-1 cup crushed ice, optional
1. Put carrots, banana and dates in a blender and cover with milk beverage or lite coconut milk. Pulse to break up the fruit and then blend until smooth. 2. Add cinnamon, vanilla and salt and blend to combine.
PHOTOS REPRINTED WITH PERMISSION FROM EAT DAIRY FREE BY ALISA FLEMING
These easy breakfast drinks are delicious & creamy without dairy
By Jules Shepard
Picnic Perfect Fun outdoor meals that say summer
38 www.GlutenFreeandMore.com June/July 2018
PHOTOGRAPPHY BY JULES SHEPARD
S
ummer and picnics go hand-in-hand and these fresh, portable recipes are just what you need for an easy, delicious meal outside. These salads need no meat or dairy ingredients—unless you want to add them—and they stay yummy when transported in a cooler. Slices of Lemon Pound Cake are a perfect solution for a no-fuss dessert—no plates or forks needed! Enjoy these easy recipes at your next outdoor gathering.
In a Hurry? P R E P: 1 5 M I N U T E S | C O O K : 2 0 MI N UTES
Chilled Pea or Lentil Salad M A K E S 6 TO 8 S E R V I N G S
This healthy, filling salad is delicious no matter what vegetables you choose to add in. Spice it up with your favorite salsa, green chiles and lime, to suit your taste. If you like it really hot, add a dash of gluten-free hot sauce when serving.
When there’s no time to cook peas or lentils, try Hilary’s Eat Well Millet Medleys, available in your supermarket’s freezer section. They’re gluten-free and vegan—and already cooked.
1 cup dry split peas or lentils 2 cups water or gluten-free broth 1 tablespoon olive oil 1/2 onion, chopped 5-8 stalks asparagus, chopped 1 red, orange or yellow bell pepper, chopped 1/2–1 cup sliced mushrooms 1 cup salsa of choice (hot, medium or mild) 2 tablespoons chopped mild green chiles 2 tablespoons lime juice, more for garnish 1/2 tablespoon chili powder 1-2 teaspoons ground cumin 1/2 teaspoon dried oregano 1/2 teaspoon freshly grated lime peel or dried lemon rind 11/2 cups cherry or grape tomatoes, halved or quartered 3 cups fresh baby spinach leaves 1 lime, cut into wedges, for garnish ❧ Gluten-free corn tortilla chips, optional
PHOTOGRAPPHY BY JULES SHEPARD
1. Rinse split peas or lentils and place in a medium saucepan. Cover with water or broth and bring to a boil. Immediately reduce heat to simmer. Cover and cook 20 minutes or until peas or lentils are still somewhat firm but not hard (or according to package directions). Drain and set aside. 2. Place oil in a large skillet and heat skillet to medium-high heat. Add onion and sauté it until translucent. Then add asparagus, bell pepper and mushrooms and cook until just softened. Continue stirring and cooking while adding salsa, chiles, lime juice, chili powder, cumin, oregano and lime peel. Just before removing from heat, stir in tomatoes and cooked, drained lentils. Transfer mixture to a large bowl and set aside. 3. To serve, cover each plate with a bed of fresh spinach leaves. Top with lentil salad. Sprinkle with additional lime juice or garnish with lime wedges. Place chips on the side of the plate as an accompaniment, if desired. Each serving contains 149 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 86mg sodium, 22g carbohydrate, 8g fiber, 5g sugars, 7g protein, 7Est GL.
P R E P: 1 0 M I N U T E S | C O O K : 1 5 M I N U T E S
Southern Potato Salad MAKES 8 SERVI NGS
Everyone loves a good potato salad. This Southern spin on the traditional includes yellow mustard and apple cider vinegar for a slight tang, enhanced by a dollop of crunchy sweet relish. For a more festive salad, use a mixture of colored potatoes and leave the skins on. 3 pounds potatoes (russet, fingerling, red potatoes, new potatoes or combination) 3 hard-boiled eggs, chopped, optional ❧ Cracked black pepper, optional, for garnish ❧ Paprika, optional, for garnish ❧ Fresh parsley, optional, for garnish
Dressing 1 cup mayonnaise of choice ½ cup chopped red onion 1/4 cup yellow mustard 1/3-1/2 cup sweet pickle or zucchini relish, to taste 1 tablespoon apple cider vinegar 1 teaspoon sugar or to taste
1. Wash potatoes and cut into bite-size pieces. Do not peel. Place in a large pot and cover completely with water. Add a dash of salt, if desired, and bring to a boil. Reduce to simmer and cook until potatoes are fork tender, about 15 minutes. Do not overcook. Drain potatoes in a colander and let cool. 2. To make the dressing, place mayonnaise, red onion, yellow mustard, relish, vinegar and sugar in a bowl. Stir until thoroughly combined. 3. Place potatoes, chopped eggs (if using) and dressing in a large salad bowl. Stir gently until combined and potatoes are evenly covered. 4. Cover and refrigerate until ready to serve. 5. Garnish salad with cracked black pepper, paprika and fresh parsley, if desired. Each serving contains 229 calories, 5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 359mg sodium, 37g carbohydrate, 2g fiber, 5g sugars, 4g protein, 15Est GL. Each tablespoon of dressing contains 24 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 88mg sodium, 2g carbohydrate, 0g fiber, 1g sugars, 0g protein, 0Est GL.
June/July 2018 GLUTEN FREE & MORE 39
By Diane Kittle
Let’s Celebrate!
PHOTOGRAPHY BY OKSANA CHARLA
Chocolate Cupcakes
M
y favorite Julia Child quote is, “A party without cake is just a meeting.” Whether you’re celebrating Gluten Free & More’s 20th anniversary (as we are) or your own special event, how better than with cupcakes? After all, a cupcake is simply a mini cake in a
44 www.GlutenFreeandMore.com June/July 2018
convenient, self-serve package. The number one seller at my bakery is and always has been a chocolate cupcake. Here’s the winning recipe, along with ways to dress it up and make cupcakes the hit of your next celebration.
GF&M’S 20TH ANNIVERSARY TREATS P R E P: 2 0 M I N U T E S | B A K E : 2 5 – 3 0 M I N U T E S
Chocolate Cupcakes M A K E S 2 4 TO 2 5 C U P C A K E S
This recipe is the little black dress of cupcakes. You can dress it up with a variety of fillings, frostings and decorative toppings or keep it basic with a simple vanilla or chocolate frosting. For a deeper chocolate flavor, increase the cocoa powder in this recipe by ¼ cup (to 1 cup total) and increase the milk by ¼ cup (to 2¼ cups total). This recipe can be made egg-free; see instructions. 3 cups Dee’s Gluten-Free Flour Blend or all-purpose flour blend of choice ¾ cup cocoa powder 2 teaspoons baking soda 1 teaspoon baking powder 1 teaspoon salt 1 teaspoon xanthan gum (omit if already in your flour blend) 2½ cups sugar 1 cup canola oil or vegetable oil of choice 5 large eggs, room temperature* 2 teaspoons pure vanilla extract 2 cups rice milk or milk of choice
1. Preheat oven to 350°F. Place cupcake liners in 24 to 25 cupcake tins.
2. Sift together flour blend, cocoa powder, baking soda, baking powder, salt and xanthan gum (if using). Set aside. 3. Place sugar in the large bowl of an electric mixer. At low speed, slowly add oil and mix until combined. Scrape down sides of the bowl with a rubber spatula. At medium-low speed, add eggs, one at a time, incorporating each egg into mixture before adding the next. Scrape down sides of the bowl with a rubber spatula. Add vanilla. Increase mixer speed to medium-high and mix well 2 minutes. Scrape down sides of the bowl with a rubber spatula. 4. Add half the sifted dry ingredients to the batter and mix on low speed to just combine. Slowly pour half the milk into the batter, mixing the batter gently to absorb the milk. Scrape down sides of the bowl with a rubber spatula. Add remaining dry ingredients to the batter and repeat the process, slowly adding remaining milk. Scrape down sides of the bowl with a rubber spatula.
Specialty baker Diane “Dee” Kittle, owner of Dee’s One Smart Cookie in Glastonbury, Connecticut, has been contributing much-loved recipes to Gluten-Free & More for over a decade. Many of our all-time most popular cake recipes were developed by Dee over the years. These chocolate cupcakes, along with mix-and-match frostings and fillings, are her latest addition to our list of champions. We covered Dee in 2008 soon after she learned she had celiac disease after enduring years of illness, medical tests and multiple surgeries. To read Dee’s inspiring story, including her determination to create delicious bakery goods for those with celiac disease and food allergies, go to GlutenFreeAndMore.com/DeeKittle.
5. Increase mixer speed to medium-high and mix 2 minutes until batter is smooth. Scrape down sides of the bowl with a rubber spatula. 6. Transfer batter to lined cupcake tins with an ice cream scoop. Batter should come to within an 1/8 of an inch of the top of each cupcake liner for a nicely rounded baked cupcake. 7. Place cupcake tins in preheated oven, preferably on the middle rack, and bake about 25 to 30 minutes or until a toothpick inserted in the middle comes out clean. 8. When done, take cupcakes out of oven and let cool on a wire rack. Remove cupcakes from cupcake tins and proceed with filling, frosting and decorating, as desired.
*Egg-Free Solution
For Egg-Free Chocolate Cupcakes, omit 5 eggs. Combine 5 tablespoons flax meal with ¾ cup hot water; let sit to thicken at least 15 minutes. With a wire whisk, briskly whisk flax meal mixture by hand up to 1 minute. (This adds air to the mixture and significantly increases the volume.) Add this mixture all at once to sugar/oil combination in step 3 to replace 5 eggs. Proceed with recipe as instructed.
DEE’S EGG-FREE TIPS
Each cupcake (without frosting and filling) contains 254 calories, 10g total fat, 1g saturated fat, 0g trans fat, 42mg cholesterol, 225mg sodium, 39g carbohydrate, 2g fiber, 22g sugars,
Allergic to Flax? If you’re allergic to flax, use your favorite egg replacement instead of flax meal.
3g protein, 25Est GL.
Good to Know I don’t recommend replacing more than 5 eggs in a recipe. It affects the structure of the batter. So if you want additional egg-free cupcakes, don’t double the recipe. Simply make it a second time.
Dee’s Gluten-Free Flour Blend MAKES 3 CUPS
2 cups brown rice flour, white rice flour or combination ¾ cup potato starch (not potato flour) ¼ cup tapioca starch/flour 1. Mix ingredients together until well combined. 2. Refrigerate in a tightly sealed container until used. Bring to room temperature before using. Each cup contains 576 calories, 3g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 8mg sodium, 129g carbohydrate, 5g fiber, 1g sugars, 8g protein, 87Est GL.
Make Ahead At my bakery, we prepare several small containers of “flax meal eggs” each night to use the next day. Here’s the recipe to replace 1 egg: Mix 1 tablespoon flax meal with 3 tablespoons hot water in a small container and let sit a few minutes to thicken. Cover and refrigerate overnight. Remove from the refrigerator as you prepare to bake. Place mixture in a small metal or glass bowl and whisk vigorously to increase its volume. Use this to replace 1 egg in your recipe. Increase recipe as necessary to replace up to 5 eggs.
June/July 2018 GLUTEN FREE & MORE 45
By Drew Ramsey, MD
Dinner is Served
B
rain health is directly influenced by the food we eat, says psychiatrist Drew Ramsey, MD, assistant clinical professor of psychiatry at Columbia University. The author of three books on food and brain health, Ramsey is at the forefront of nutritional psychiatry, a science-based movement focused on the impact of food on mental health. His newest book, Eat Complete: The 21 Nutrients That Fuel
50 www.GlutenFreeandMore.com June/July 2018
Brainpower, Boost Weight Loss, and Transform Your Health, is dedicated to helping protect our biggest asset: the brain. Nutrient-dense foods—fresh vegetables, leafy greens, nuts, olive oil, seafood and grass-fed meat and dairy—form the core of Ramsey’s overall approach to wellness. These recipes, excerpted from Eat Complete, show you how easy it is to put tasty, highnutrient gluten-free dinners on your table.
PHOTOGRAPHY BY ELLEN SILVERMAN
Boost your mood with brain-healthy food
P R E P: 3 0 M I N U T E S | C O O K : 1 2 – 1 6 M I N U T E S
Cast-Iron Steak Dinner with Buttery Cauliflower Mash MAKES 4 SERVI NGS
This recipe is a foolproof way to hear “Now that’s a perfect steak!” Preheating the skillet is key, and cast iron is recommended—it gets hotter compared with other skillets, resulting in a nice sear. Ditch the traditional potatoes for this cauliflower mash; it delivers 75 percent fewer carbs and more vitamin C.
FOR YOUR HEALTH Each serving provides: Vitamin B12 = 129% Vitamin C = 104% Protein = 100% Zinc = 99% Choline = 68%
1 head cauliflower, cut into florets 4 garlic cloves, peeled and chopped 1/3 cup grass-fed whole milk 2 tablespoons unsalted grass-fed butter ½ teaspoon garlic salt ¼ teaspoon freshly ground black pepper ¼ teaspoon ground turmeric 4 (8-ounce) grass-fed steaks, such as shell steak, strip, rib eye or flatiron ¼ teaspoon salt ½ teaspoon freshly ground black pepper 1 tablespoon olive oil
1. Fit a large stockpot with a steamer basket, put in 2 inches of water and bring to boil. Add cauliflower florets, cover and steam 6 to 8 minutes until very tender when pierced with a fork. Set aside to cool 4 to 5 minutes. 2. Put garlic, milk, butter, garlic salt, 1/4 teaspoon pepper and turmeric in a food processor along with cooked cauliflower and process until smooth. (You may need to do this in batches.) Add a few tablespoons of warm water if the mixture doesn’t blend smoothly, to adjust the consistency. Transfer mixture back to the stockpot to keep warm while you prepare the steak. 3. Preheat skillet over high heat about 1 minute until very hot. Sprinkle steak with salt and 1/2 teaspoon black pepper. Put oil in the skillet. Add steak and cook 6 to 8 minutes, turning once or twice, until a sear forms and meat is medium rare. For a medium steak, cook 2 to 3 minutes more. 4. Transfer steak to a cutting board. Tent lightly with aluminum foil and let rest 5 minutes. Serve warm with cauliflower mash. Each serving (one 8-ounce steak & 1½ cups mash) contains 401 calories, 56g protein, 9g carbohydrates, 16g fat (6g saturated), 142mg cholesterol, 3g sugars, 3g fiber, 443mg sodium.
For Dairy-Free Cauliflower Mash, replace the milk with an equal amount of milk of choice. Omit the butter.
June/July 2018 GLUTEN FREE & MORE 51
Thrill
By Matthew Kadey, RD
of the Grill
PHOTOGRAPHY BY OKSANA CHARLA
Think outside the bun for a feast of flavor
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W
hy be cooped up in the kitchen? These warmer days and nights are the perfect excuse to cook outdoors. And there’s almost no food that isn’t made better on the grill. Grilling is so versatile. Think beyond the usual suspects (burgers, hot dogs, chicken breasts) and use your grill to make tacos, salad and even soup. These recipes, which break away from hamburger’s long shadow, are guaranteed to get you all fired up.
Pesto Dressing
P R E P: 3 0 M I N U T E S | G R I L L : 2 0 M I N U T E S
3 tablespoons extra virgin olive oil 2 tablespoons prepared pesto of choice 1 tablespoon red wine vinegar 1 garlic clove, minced
Pork Tacos with Pineapple Salsa
1. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium. P R E P: 2 5 M I N U T E S | G R I L L : 1 0 M I N U T E S
Grilled Romaine Wedge Salad MAKES 4 SERVI NGS
Grilling imbues wedges of romaine lettuce with smoky flavor and tender texture and it makes cherry tomatoes become impossibly sweet. Add a chunky vegetable-bean medley and a punchy pesto dressing, and you’ve got an extraordinary salad.
PHOTOGRAPHY BY MATTHEW KADEY
Salad 2 heads romaine lettuce, halved 4 teaspoons canola oil or grapeseed oil, divided ❧ Salt and pepper, to taste 1 pint cherry tomatoes 1 English cucumber, chopped 1 yellow or orange bell pepper, chopped 1/2 cup chopped parsley 1/3 cup sliced kalamata olives 3 scallions (green onions), sliced 1 tablespoon red wine vinegar 1 (14-ounce) can chickpeas, drained and rinsed 1/4 cup pistachios, chopped walnuts or roasted sunflower seeds 1/2 cup crumbled feta, optional
2. Lightly brush romaine halves with 2 teaspoons oil and season with salt and pepper. Place romaine halves cut-side down on grill and cook, turning once, until leaves are charred in a few places and slightly wilted, about 4 minutes. 3. Thread cherry tomatoes onto skewers and lightly brush with 2 teaspoons oil. (If using wooden skewers, soak them in water first for 30 minutes.) Grill, turning once, until tender and beginning to shrivel. Alternatively, cook in a grill basket 4. In a bowl, toss together grilled tomatoes, cucumber, bell pepper, parsley, olives, scallions and red wine vinegar. 5. To make pesto dressing, whisk together olive oil, pesto, red wine vinegar and garlic in a small bowl. 6. Transfer grilled lettuce, cut-sides up, to serving plates. Top with tomato mixture and drizzle on pesto dressing. Sprinkle with chickpeas, nuts or seeds and feta, if using. Each serving contains 316 calories, 9g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 122mg sodium, 50g carbohydrate, 17g fiber, 12g sugars, 16g protein, 18Est GL. Each tablespoon of dressing contains 58 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 37mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.
MAKES 4 SERVI NGS
Pork tenderloin is often overlooked when it comes to grilling but it’s a fuss-free protein to cook and tends to resist drying out more than chicken breast. Top it off with this flame-licked salsa for a taco night worth remembering. 1 pound pork tenderloin 2 teaspoons canola oil or grape seed oil ❧ Salt and pepper, to taste 1/2 cup sour cream or mayonnaise of choice 1 teaspoon grated lime zest 2 teaspoons hot sauce 8 corn tortillas or small gluten-free tortillas, warmed 1 cup cooked or canned black beans, drained and rinsed, for topping
Pineapple Salsa 1 ripe avocado, halved, pit removed 1 red bell pepper, sliced into quarters 1/2 small red onion, sliced into 2 wedges 3 (3/4 inch thick) slices pineapple 2 teaspoons canola oil or grapeseed oil 1/4 cup chopped fresh mint ❧ Juice of ½ lime 1/4 teaspoon salt
1. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium-high.
June/July 2018 GLUTEN FREE & MORE 57
By Beth Hillson
Healthy Homemade Bars
Easy, delicious
& budget-friendly
PHOTOGRAPHY BY OKSANA CHARLA
W
ith the wide variety of gluten-free, allergy-friendly snack bars available these days, why bother making your own? The answer is that fresh homemade bars are easy, delicious and budget-friendly. Plus, homemade is a great way to control ingredients. You decide how much sweetener to add. You pick the kind of dried fruit you like. The amount of fiber (think flax meal, oats, coconut and nuts) is in your hands. If you’re allergic to nuts, you can use sunflower seeds and sunflower butter instead. And you can pack extra protein into your bars, making them a healthy, filling snack or in a pinch, a grab-and-go meal. Price is a real consideration. The cost of my favorite packaged bars ranges from $1.25 to over $3 each, making homemade bars a true bargain. Yes, it’s wonderful to have so many different kinds of bars available. (See our top choices on page 64.) But if you want to control the cost, ingredients and flavor, try these delicious recipes.
June/July 2018 GLUTEN FREE & MORE 61
KEEP IT FRESH Wrap cooled bars individually in plastic wrap and store them in an airtight container or a zip-top bag up to 5 days. Freeze them for longer storage.
P R E P: 1 0 M I N U T E S | BAKE: 20 MI N UTES
Chocolate Cherry Protein Bars
1 teaspoon pure vanilla extract
Crispy Rice Raisin Granola Bars
MAKES 10 BARS
1. Line an 8x8-inch pan with
MAKES 12 BARS
These no-bake bars are nutritious and filling–a quick breakfast and a great snack. Cocoa, chocolate chips and cherries offer antioxidants while oats and protein powder provide fiber and nutrients. 1 cup gluten-free brown rice cereal ½ cup gluten-free rolled oats 5 tablespoons chocolate or vanilla protein powder (1.2-ounce pack) 1 tablespoon unsweet ened cocoa powder ¼ cup chocolate chips 1/3 cup dried cherries or cranberries ¼ teaspoon salt 1 cup smooth almond butter or sunflower seed butter ¼ cup honey ¼ cup milk of choice
aluminum foil or parchment paper. Lightly spray foil or parchment with vegetable oil to prevent bars from sticking. 2. In a large bowl, combine brown rice cereal, oats, protein powder, cocoa powder, chocolate chips, cherries and salt. Mix well. 3. In a small bowl, heat almond butter and honey in the microwave for 20 seconds and mix well. Stir in milk and vanilla. 4. Pour warm mixture over cereal mixture and stir until ingredients are evenly coated. Dough will be very thick. 5. Press dough evenly into prepared pan and refrigerate at least 30 minutes before cutting. Each bar containss 266 calories, 17g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 66mg sodium, 26g carbohydrate, 3g fiber, 10g sugars, 6g protein, 12Est GL.
TIPS Use gluten-free rolled oats in these recipes, not steel-cut oats or quick oats. Cut the bars on a cutting board. Use a pizza wheel to slice them cleanly into equal pieces.
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These nut-free bars burst with sweet flavors of raisins, coconut and cinnamon. 4 cups gluten-free brown rice cereal 1 cup raisins ¾ cup sunflower seeds (roasted and salted or unroasted) ½ cup unsweetened flaked coconut 1 teaspoon ground cinnamon ¼ teaspoon salt ½ cup honey ½ cup sunflower butter 1 teaspoon pure vanilla extract
1. Preheat oven to 325°F. Line a large cookie sheet with aluminum foil or parchment paper, creating a 10x13-inch form. Lightly spray foil or parchment with vegetable oil to prevent bars from sticking.
2. In a large mixing bowl, combine cereal, raisins, sunflower seeds, coconut, cinnamon and salt. Mix well with a large spoon. 3. In a small bowl, warm honey and sunflower butter together in the microwave for 30 seconds. Mix well. Stir in vanilla. Pour warmed mixture over cereal mixture and stir until ingredients are evenly coated. 4. Press dough into prepared cookie sheet to evenly cover the 10x13-inch form. Square off edges using the foil or parchment. If necessary when pressing, use another sheet of foil or parchment to keep dough from sticking to your hands. 5. Place bars in preheated oven and bake 20 to 25 minutes or until golden brown. 6. Remove from oven and let cool before cutting. (Bars will crispen as they cool.) Each bar containss 255 calories, 12g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 88mg sodium, 38g carbohydrate, 3g fiber, 21g sugars, 5g protein, 20Est GL.
Food editor Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).
PHOTOGRAPHY BY OKSANA CHARLA
P R E P: 1 0 M I N U T E S | CH I LL: 30 MI N UTES
A CLOSER LOOK
Allergens: Contains tree nuts; made in a facility with dairy, eggs, peanuts, soy. cavemanfoods.com, 925-979-9515
Serving Size
Unique Flavor Dark Chocolate Cherry Nut
Package Weight
Caveman Nutrition Bar Why We Love It Inspired by the paleo diet, the Caveman ingredient list is packed with seeds and nuts. Bars come in tasty flavors that make us forget we’re eating like a caveman. We can’t get over our favorite combination of dark chocolate, nuts and cherries. If it was good enough for a caveman, it’s good enough for us!
Price
We taste-tested more than 100 bars from 30 different companies. The following bars are worth noting because they offer a unique flavor or some other interesting attribute. The allergy info listed below is representative of the whole line of bars. For specific product details (GF certification, price, nutrition per serving and more) on the “unique flavor” bar mentioned, see our chart (right). The five allergy-friendly bars listed on page 71 are also included in our chart.
Certified GF
STANDOUT BARS
FAVORITES & STANDOUT GF BARS Caveman Nutrition Bar: Dark Chocolate Cherry Nut
YES
$1.67
1.41 oz.
1 bar
The Gluten Free Bar: Chocolate Peanut Butter
YES
$2.33
2.05 oz
1 bar
GoMacro MacroBar: Sunflower Butter + Chocolate
YES
$2.89
2.3 oz
1 bar
GoMacro Thrive: Chocolate, Nuts & Sea Salt
YES
$2.19
1.4 oz
1 bar
KIND Nuts & Spices: Dark Chocolate Cinnamon Pecan
NO
$1.49
1.4 oz.
1 bar
LARABAR: Chocolate Chip Cookie Dough
NO
$1.00
1.6 oz.
1 bar
LUNA: White Chocolate Macadamia
NO
$1.79
1.69 oz.
1 bar
Nana Joes: BIg Wave Granola Bar
YES
$3.50
1.5 oz
1 bar
NuGo Dark: Chocolate Pretzel
YES
$1.58
1.76 oz.
1 bar
ONE: Birthday Cake
YES
$2.33
2.12 oz.
1 bar
Pamela's Whenever Bars: Oat Blueberry Lemon
YES
$1.04
1.41 oz.
1 bar
PROBAR Base: Cookie Dough
YES
$2.99
2.46 oz.
1 bar
PROBAR Meal: Banana Nut Bread
YES
$3.29
3 oz.
1 bar
R.e.d.d.: Salted Caramel Superfood Energy Bar
YES
$3.49
2 oz.
1 bar
RXBAR: Maple Sea Salt
NO
$2.16
1.83 oz.
1 bar
Stabilyze: Dark Chocolate Thin Mint Cookie
YES
$2.90
1.76 oz.
1 bar
thinkThin High Protein Bars: Creamy Peanut Butter
YES
$1.75
2.1 oz.
1 bar
88 Acres Craft Seed Bars: Oats & Cinnamon
YES
$2.39
1.6 oz.
1 bar
Don't Go Nuts: Gorilla Power Granola Bar
YES
$1.79
1.5 oz.
1 bar
Enjoy Life Foods Grain & Seed Bars: Chocolate Marshmallow
YES
$2.19
1.76 oz.
1 bar
Made Good Foods: Chocolate Banana
YES
$0.85
0.85 oz.
1 bar
ZEGO Seed + Fruit Bars: Fudgy Chocolate
YES
$2.44
1.34 oz.
1 bar
Brand/Flavor
ALLERGY-FRIENDLY BARS
Prices can vary by store and region. Some prices shown are based on price per bar in box.
The Gluten Free Bar Why We Love It These nut-based bars feature simple ingredients and are certified gluten-free, vegan and soy-free. Each flavor has a unique nutty twist, like toasted almonds paired with cranberries or cashews paired with coconut. Unique Flavor Chocolate Peanut Butter Allergens: Some varieties contain peanuts, tree nuts. theglutenfreebar.com, 616-755-8432
68 www.GlutenFreeandMore.com June/July 2018
GoMacro: MacroBar Why We Love It Certified gluten-free and vegan, these high-protein bars have a surprisingly good taste. The bars are satisfying and not too sweet. Plus, we love their fun and flavorful varieties. Unique Flavor Sunflower Butter + Chocolate Allergens: Some varieties contain peanuts, tree nuts. gomacro.com, 800-788-9540
Nutrition per Serving
Fat
Sodium
Carbs
Fiber
Sugar
Protein
Main Ingredients
Calories
Top 8 Allergens
220
14g
35mg
18g
3g
11g
5g
240
11g
65mg
28g
4g
14g 12g contains peanuts
260
8g
80mg
38g
3g
9g
10g made in facility with peanuts, tree nuts
190
11g
55mg
17g
3g
6g
7g
contains tree nuts; made in a facility with peanuts
cashews, almonds, seed blend, chocolate chips, brown rice protein
200
16g
20mg
16g
7g
5g
4g
contains peanuts, soy, tree nuts
pecans, peanuts, almonds, cashews
200
11g
55mg
25g
3g
16g
4g
contains tree nuts; made in a facility with peanuts
contains tree nuts; made in facility with dairy, eggs, peanuts and soy
almonds, sunflower seeds, cocoa coating, dried cherries, cashews, dried cranberries, raisins peanuts, dates, protein blend, dark chocolate, agave nectar, crisped brown rice sunflower seed butter, sprouted brown rice protein, crispy brown rice, fair trade chocolate, puffed brown rice
cashews, dates, chocolate chips soy protein isolate, rolled oats, rice flour, roasted soybeans, soy flour, macadamia nut butter quinoa crispies, gluten-free rolled oats, organic almond butter, almonds, cranberry, chocolate chips
200
7g
190mg 25g
2g
8g
8g
contains, soy, tree nuts
160
4.5g
40mg
3g
4g
4g
contains soy, tree nuts
dark chocolate, non-GMO soy crisp, non-GMO brown crisp rice whey protein isolate, milk protein isolate
27g
200
5g
350mg 28g
2g
contains soy; made on equipment with dairy, 15g 10g eggs, peanuts, tree nuts
210
7g
140mg 22g
9g
1g
20g contains dairy, soy
contains eggs, tree nuts; made on equipment 10g 2g with dairy, peanuts, soy contains soy, tree nuts; made on equipment with 16g 20g dairy, eggs, peanuts, wheat
soy protein isolate, unsweetened chocolate, rice protein concentrate, ground almonds oats, cashew butter, dates, walnuts, banana
170
7g
120mg 26g
2g
290
9g
390mg 33g
4g
390
21g
110mg 44g
5g
18g
240
10g
190mg 30g
4g
14g 10g contains peanuts, tree nuts
220
10g
250mg 22g
3g
13g 12g
190
10g
90mg
20g
8g
4g
12g contains dairy, soy, tree nuts
230
8g
280mg 23g
1g
0g
20g
contains dairy, peanuts, soy; made in facility with eggs, tree nuts
soy protein isolate, whey protein isolate
190
10g
110mg 22g
3g
8g
6g
N/A
sunflower seeds, pumpkin seeds, gluten-free oats
180
4g
80mg
34g
2g
15g
3g
contains dairy, soy
oats, sweet chocolate, long-grain brown crisp rice
210
9g
40mg
29g
3g
8g
8g
N/A
rolled oats, sorghum crisps, rice protein crisps, pumpkin seeds
90
2.5g
10mg
16g
2g
6g
1g
N/A
gluten-free oats, bananas, chocolate chips, crisp brown rice
160
12g
40mg
15g
4g
11g
6g
N/A
seed blend, dates
9g
contains tree nuts; made in facility with peanuts
gluten-free oats, blueberries, flour blend, eggs, almonds
peanuts, oats, quinoa, dates, pumpkin seed protein, pea protein
contains tree nuts, eggs; made in facility with dairy, peanuts, soy, wheat
dates, egg whites, cashews, pecans almonds, tapioca fiber, whey protein isolate, milk protein isolate, whey protein crisps, cocoa powder
N utritional data was compiled from packaging, marketing materials or the company’s website. Manufacturers can change ingredients without warning. When in doubt, contact the manufacturer directly.
GoMacro: Thrive Why We Love It GoMacro’s Thrive line has bars that are low sugar, raw, vegan and come in tasty on-trend flavors like Ginger Lemon and Blueberry Lavender. You’ll get chewy chunks of seeds and nuts in every bite. Unique Flavor Chocolate, Nuts & Sea Salt Allergens: Contains tree nuts; made in a facility with peanuts. gomacro.com, 800-788-9540
Nana Joes Why We Love It Nana Joes makes highquality, chef-inspired granola and their bars are just as incredible. They combine gluten-free oats, organic maple syrup, organic cocoa nibs and spices in vegan bars that are free from refined sugars. Unique Flavor Big Wave Granola Bar Allergens: Contains soy, tree nuts. nanajoes.com, 415-589-7041 June/July 2018 GLUTEN FREE & MORE 69
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.
bite? Researchers were unclear about the underlying mechanism. They concluded, however, that ongoing climate change is likely to make these allergic reactions more common. The study was presented at the 2018 American Academy of Allergy, Asthma & Immunology and World Allergy Joint Congress.
Anaphylaxis in Children A study of almost 2,000 children admitted to North American pediatric intensive care units (PICUs) during 2010 to 2015 provides valuable insight into how anaphylaxis presents in children. The most common trigger for anaphylaxis was found to be food, with reactions to peanuts prompting about 45 percent of food-induced reactions. Tree nuts and seeds made up 19 percent of cases; milk caused 10 percent. More children died due to peanut and dairy reactions than
any other food-induced anaphylaxis. PICU admission due to anaphylaxis happened more frequently to children 6 to 18 years old. About 19 percent of patients required tracheal intubation, a treatment used less frequently in children aged 2 to 5. Researchers found that hospital admission for anaphylaxis happened more during the fall months. Other common causes of anaphylaxis included reactions to drug, blood products and venom. Urging better recognition, education and more rapid treatment of anaphylaxis, author Carla M. David, MD, said that “unassigned epinephrine at schools can be a huge tool,” calling it “an important initiative that should be supported.” The research was presented at the 2018 American Academy of Allergy, Asthma & Immunology and World Allergy Joint Congress.
76 www.GlutenFreeandMore.com June/July 2018
New Allergic Disorder: MCAS Researchers from the University of Wisconsin School of Medicine and Public Health examined Mast Cell Activation Syndrome (MCAS), a newly recognized disorder that can cause a range of chronic symptoms, including food allergies and anaphylaxis. The condition, which appears to be inherited, was identified in 2007; diagnostic criteria were introduced in 2010. Symptoms, which are caused by mast cells incorrectly releasing chemical mediators, can negatively impact multiple systems throughout the body. For the study, the team identified 51 patients with MCAS at the University of Wisconsin Allergy Clinic. Almost all were female (94 percent) with an average age of 45. The most common conditions associated with MCAS were allergic disease (67 percent), hypothyroidism (31 percent), depression (31 percent), EhlersDanlos Syndrome (a group of inherited disorders that strike connective > p. 78
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 DAIRY Milk Depending on the recipe, replace 1 cup cow's milk with 1 of the following:
1 1 1 1 1
cup rice milk cup fruit juice cup coconut milk cup goat's milk, if tolerated cup hemp milk
Buttermilk Depending on the recipe, replace 1 cup buttermilk with 1 of the following:
1 cup soy milk + 1 tablespoon 1 7/8 7/8 7/8
lemon juice or 1 tablespoon cider vinegar (Let stand until slightly thickened.) cup coconut milk cup rice milk cup fruit juice cup water
Yogurt Depending on the recipe, replace 1 cup yogurt with 1 of the following:
1 cup soy, rice or coconut yogurt 1 cup unsweetened applesauce 1 cup fruit puree
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.) gg Replacer: Ener-G Foods E 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.
Butter (1 stick = 8 tablespoons = ½ cup = 4 ounces) Depending on the recipe, replace 8 tablespoons butter with 1 of the following: 8 tablespoons Earth Balance (Non- Dairy) Buttery Sticks 8 tablespoons Spectrum Organic Shortening 8 tablespoons coconut oil 8 tablespoons vegetable or olive oil For reduced fat: 6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice
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
Gluten Free & More Pantry
For step-by-step flour blend instuctions, go to GlutenFreeandMore.com/flourblend
WHEAT FLOUR Use these GF Flour Blends to successfully replace wheat flour in most recipes. Note the guidelines (below) on adding xanthan or guar gum.
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.
Gluten-Free All-Purpose Flour Blend M A K E S 3 C U P S 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.
Gluten-Free High-Fiber Flour Blend M A K E S 3 C U P S 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, cakes or cupcakes.
Gluten-Free Self-Rising Flour Blend M A K E S 3 C U P S 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.
Gluten-Free High-Protein Flour Blend M A K E S 3 C U P S This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.
cup brown rice flour or sorghum flour cup teff flour (preferably light) cup millet flour or amaranth flour cup tapioca starch/flour cup cornstarch or potato starch
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 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.
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.
1 ½ ½ 2/3 1/3
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.
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. June/July 2018 GLUTEN FREE & MORE 77
Quick-Start Guide | CASEIN-FREE DIET
A
casein-free diet has been found to be beneficial for a number of people for a variety of reasons. A gluten-free and casein-free (GF/CF) diet has provided positive results for many people diagnosed with an autism spectrum disorder, such as autism, Asperger’s syndrome, atypical autism and pervasive developmental disorder. Currently, there are no double-blind studies proving the efficacy of the GF/CF diet in autism spectrum disorders. Several open studies conducted in Europe and the United States do provide strong positive data. There is also voluminous anecdotal evidence on the efficacy of the dietary approach. When removing dairy from the diet, it is vital that adequate calcium and vitamin D be added in the form of fortified milk substitutes or acceptable vitamin and mineral supplements. Guidance from a qualified physician or nutritionist is strongly advised.
➥ Foods that contain casein
➥ Casein-free alternatives
Milk, Cream, Half & Half Yogurt Sour Cream Cheese Butter Sherbet White Chocolate and Milk Chocolate Ice Cream Ice Milk Creamed Soups and Vegetables Soup Bases Puddin g, Custard Whey
Rice, Soy, Hemp, Coconut and Potato-Based Milks Pareve Creams and Creamers Sorbet Italian Ices Ghee (if guaranteed casein free) Coconut Butter Coconut Milk
➥ Bovines and you All bovine milk and milk products contain casein. ➥ Foods that may contain casein Margarine Tuna Fish Cosmetics, Medicines Lactic Acid Artificial Flavorin g Semisweet Chocolate Hot Do g Lunch Meats Sausage Ghee
Kosher is good Kosher pareve foods are casein free. Foods certified as kosher non-dairy or pareve are free of dairy proteins.
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APRIL/MAY 2016 DELICIOUS SPRING | CREAMY CHEESECAKE, QUICK BREADS, CAKE POPS, EASTER DINNER, SOFT PRETZELS I GF TAX BREAKS I GOT GLUTENED? I BRAIN HEALTH
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Many non-dairy foods contain casein proteins. Avoid foods that contain any ingredient with casein or caseinate.
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• Be a food detective • Always read labels • If in doubt, go without • Call food companies if ingredients are suspect. 2018 Note: This guide is not meant to be an exhaustive resource.
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tissues, 24 percent), POTS* (24 percent), anxiety (24 percent) and GERD (24 percent). All presented with a skin complaint and 90 percent reported gastrointestinal symptoms. Foods, medications and stress/ anxiety were the most common reported triggers of symptoms. Researchers concluded that MCAS is a predominantly female disorder that most often presents with skin and gastrointestinal symptoms. They found a positive biomarker in two-thirds of the patients. Many questions remain about MCAS and further study is needed. The research was presented at the 2018 American Academy of Allergy, Asthma & Immunology and World Allergy Joint Congress. *For more about POTS (Postural Orthostatic Tachycardia Syndrome), go to GlutenFreeAndMore. com/POTS.
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➥ Dairy free may contain casein
RESEARCH ROUNDUP C O N T I N U E D F R O M PA G E 7 6
Before it was understood that celiac disease could be treated with the gluten-free diet, it wasn’t unusual for young children who had the condition to waste away and die. Italian researchers wondered if the drop in mortality rates of celiac children under 5 over the past 20 years is contributing, at least in part, to the growing prevalence of the disease. They conducted a review of the medical literature to find out. Looking at rates of celiac disease in school children from 1995 to 2011, they discovered the drop in the death rate of kids under 5 with celiac disease mirrored the increased rate of the condition. Thus, with fewer children dying of the disease, its prevalence was growing. The team concluded that the number of people with celiac disease will increase as faster diagnoses, new developments and the gluten-free diet continue to ensure the survival of kids who have the disease. The study was published in the Journal of Pediatric Gastroenterology and Nutrition.
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.
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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.
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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
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#1 magazine for people with food allergies & sensitivities
Delicious Spring!
Cheesecake, Quick Breads Cake Pops, Easter Dinner
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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
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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.
©
June/July 2018 GLUTEN FREE & MORE 79
in your
Slow Cooker
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 Smoothies
Carrot Cake Breakfast Shake, page 36
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Lemon Glaze, page 42
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Lemon Pound Cake, page 42
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Jules’ Homemade All-Purpose Flour Blend, page 43
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■ Low Sodium Recipe contains 140mg of sodium or less per serving.
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■ Egg-Free ✱ Egg-free substitution instructions provided.
■ Low Sugar Recipe contains 5g of sugar or less per serving.
Salads & Sides
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■ Soy-Free ✱ Soy-free substitutions provided.
Dressings & Sauces
80 www.GlutenFreeandMore.com June/July 2018
Icons (or colors) identify recipes that are most appropriate for certain eating goals. ■ Gluten-Free All recipes in this magazine are gluten-free.
Bars
Thai Carrot Soup, page 59
Key
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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, allergy-friendly 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
