Gluten Free Teacher Tips for Food-Allergy Safety
Easy Eats
Make it fresh!
Perfect Burgers page 42
VE USI REVI L C
EW
SUMMER PIES LUNCHBOX TREATS AMAZING ASIAN PALEO & KETO
& More EX
Delicious Eating • Healthy Living
BEST BREWS page 66
EpiPen Alternatives
We Have Choices !
Celiac Rash That Won't Quit page 16
Display until September 30, 2018
GlutenFreeandMore.com
#1 magazine for people with celiac disease, gluten sensitivity & food allergies
August/September 2018
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Gluten Free
contents
& More
August/September 2018
Features on the cover GF burgers & beer, pages 42 & 66.
GlutenFree Teacher Tips for Food-Allergy Safety
SUMMER PIES LUNCHBOX TREATS EASY ASIAN PALEO & KETO
Perfect Burgers pageXX
&More VE USI REVI CL
EW
COVER PHOTOGRAPHY BY OKSANA CHARLA
Make it fresh!
BEST BREWS!
EX
Delicious Eating • Healthy Living
Easy Eats
page XX
EpiPen Alternatives
We Have Choices!
Celiac Rash That Won't Quit pageXX
Display until September 30, 2018
August/September 2018
page XX
GlutenFreeandMore.com
#1 magazine for people with celiac disease, gluten sensitivity & food allergies
in every issue
6 We Hear You 8 Editor’s Note 10 Contributors 32 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
20 Company Spotlight
52
In Good Taste Pamela’s Products’ mission is to make gluten-free taste delicious.
asy Lunchbox Treats E Quick, delicious recipes to fuel your kids throughout the week.
ack It Up! P Food just tastes better when it’s eaten outdoors.
Summer Pies Family-favorite pies are ripe with flavor.
Cheeseburgers & Grilled Coleslaw A modern take on dinner off the grill.
Al Desko Dining Make-ahead recipes for lunching at work.
36 42 44
Paleo (& Keto) Farm to Fork This grain-free meal is farm-fresh and packed with nutrients.
48
Easy Asian Boundless fresh flavor from your kitchen.
56 62
66 GF Product Review
The Best Beer e taste-tested frosty brews from W around the country and beyond to find the best you can buy.
August/September 2018 GLUTEN FREE & MORE 3
PRODUCTS 22
PALEO 44
TREATS 52
PIES 56
ASIAN 48
Departments
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 helps 14
make your gluten-free life easier?” Here’s what you told us.
We’ve Got “Issues” Sassy solutions to your real life food dramas.
About Celiac
16
Dermatitis Herpetiformis How celiac disease can impact your skin.
Must Haves
REVIEW 66
22 The Best Ice Cream We dish up the
top gluten-free, dairy-free frozen desserts.
24 Don’t Miss This New products we know you’ll love.
4 www.GlutenFreeandMore.com August/September 2018
How Tos
Treatment A teacher’s tips on 26 Class food-allergy safety.
30 Help! There’s a Vegan in My House! Keep everyone happy and well fed without doubling the workload.
the Chef Food editor Beth Hillson 32 Ask answers your baking questions.
Health
EpiPen price hikes 72 Epinephrine prompt new auto-injector brands.
Roundup The latest medical 75 Research updates for people with allergies and food sensitivities.
Food for Thought
82 They Said Whaaaat?!
CREAMY DILL SLAW & PALEO BURGER PHOTO BY JENNIFER B PHOTOGRAPHY; ICE CREAM © GETTY IMAGES PLUS; ASIAN WRAPS BY TIM BENKO; CHOCOLATE BITES BY CRYSTAL CARVER; PIE BY JULES SHEPARD
SALAD 45
Gluten-Free Food Allergy Fests
editor's note
August/September 2018 Our Recipe Pledge
Grab Some Gusto! Over the past two decades, we’ve watched the gluten-free community inspire progress and innovation across the board. This is particularly notable when it comes to new products. Take standard pantry items that were unheard of years ago, like vegetable pastas and naturally gluten-free ancient grains and seeds (like sorghum, quinoa and chia). The need to be gluten-free has played a role in the grain-free trend sweeping the country. It may also be quietly prompting innovation in the beer industry, according to Chris Rice, president and publisher of All About Beer magazine (allaboutbeer.com). As we prepared our beer review (see “Best GF Beer,” page 66), I chatted with Chris, a beer aficionado and father of a child with celiac disease. Me: What’s the background of gluten-free beer? Chris: The emergence of gluten-free (and gluten-reduced) beer truly expanded in the 20132014 timeframe. It was then that we saw the emergence of many new gluten-free beer products. Since then, there hasn’t been as much brand evolution—but this could be changing. Me: How so? Chris: Over 3,500 small, local breweries have opened since 2013. A lot of these producers have been innovating around IPAs, stouts and lagers. This innovation is tied to experimenting with hops, barrels and to the expansion of traditional brewing styles. There are four basic ingredients in beer—hops, water, malted barley and yeast. Hops,
for the most part, has been the big story of the past ten years. American brewers have been fully tied up in hops experimentation. Recently, however, craft brewers are having conversations about experimenting with fermentable grains. This is where you’re going to find innovation in truly gluten-free beer. Craft beer evolved out of the homebrew culture. Homebrewing took off in America in 1980 when it was legalized and it’s now a popular hobby and a growing community. It led to small-scale production breweries and prompted American IPAs, barrel-aging beer and real innovation. I think we’re going to see a grassroots movement of gluten-free beer emerge from the homebrew clubs. Me: Are you seeing anything yet? Chris: There’s at least one truly gluten-free brew club. Located in Portland, Oregon, it’s called Zero Tolerance Gluten Free Brewing (zerotolerancebrewing.com). If you think about how much of the beer industry has evolved out of homebrewing, this could be a start, a sign of good things to come. This and grain experimentation could have a real impact on expanding gluten-free beer portfolios. Let’s raise a glass to that! (And keep our fingers crossed.)
Alicia Woodward Editor-in-Chief
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.
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.
My Favorite Things
Follow GlutenFreeAndMore Here’s the Scoop Cool off and indulge in these delicious, dairy-free wonders. See “The Best Ice Cream,” page 22.
Get Outside!
Are You Thirsty?
Outdoor dining never tasted so good. See “Pack It Up!” page 36.
Grab a cold and frosty brew! We review glutenfree beer. See “The Best Beer,” page 66.
8 www.GlutenFreeandMore.com August/September 2018
Auto-Injector Choices EpiPen’s completely insane pricing prompted more than rage. See “Epinephrine,” page 72.
Twitter: @GlutenFreeMore Facebook /GlutenFreeandMore Instagram @GlutenFreeAndMoreMag Pinterest /GlutenFreeMore
PHOTOS: BEER MUG © AYDINMUTLU/E+/GETTY IMAGES PLUS; EPINEPHRINE © AOLDMAN/E+/GETTY IMAGES PLUS; SALAD IN A JAR BY OKSANA CHARLA; ICE CREAM © VESELOVA ELENA/ISTOCK/GETTY IMAGES PLUS
Join the fun at our Gluten-Free Food Allery Fests. We may be coming to a city near you! For information, see page 11 and visit GFFAFest.com.
Gluten Free
contributors Contributor Chrystal Carver
August/September 2018, Vol. 21, No. 5
(“Easy Lunchbox Treats,” page 52) is no stranger to the lunchbox scene. Her two school-aged daughters have multiple food intolerances and school-provided lunches
& More
ISSN 2379-9323 (print) ISSN 2379-9331 (online)
EDITOR-IN-CHIEF Alicia Woodward, LCSW
DESIGN DIRECTOR Oksana Charla
MANAGING EDITOR Erica Dermer
FOOD EDITOR Beth Hillson
aren’t usually an option for
ASSOCIATE EDITORS Eve Becker Jules Shepard
her family. “I love creating
healthy new recipes that are
CONTRIBUTORS
Mary Capone Chrystal Carver Matthew Kadey, RD Kim Lutz Kate Hillson Martung Wendy Mondello April Peveteaux Laurie Saloman, MS Sueson Vess Jennifer Ward
CONTRIBUTING PHOTOGRAPHERS
Jennifer B. Photography Tim Benko, Benko Photographics Oksana Charla Chrystal Carver Matthew Kadey, RD Jules Shepard Daniel J. van Ackere
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
nutritious and that the kids love to eat.”
With a family history of celiac disease, first grade teacher Kate Hillson Martung (“Class Treatment,” page 26) has learned to take safety precautions and to approach children with severe food allergies with empathy. “Here’s to spreading the knowledge and increasing the safety of all our kids—and hopefully making food allergies slightly less scary.”
Although health writer Laurie Saloman (“Dermatitis
TEST KITCHEN Madalene Rhyand
ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group
Herpetiformis,” page 16)
Marilyn Geller, CEO Celiac Disease Foundation
is very familiar with celiac
PUBLISHER Philip L. Penny
disease, she felt she was entering somewhat new territory when writing about dermatitis herpetiformis, the itchy celiac-related rash. “All the people I know with celiac disease, including my own daughter, have symptoms that are mainly gastrointestinal, unrelated to their skin.”
As a 15-yearplus food allergy
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.
veteran, Jennifer Ward (“They Said
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
Whaaaat?!” page 82) is a mom who has heard it all.
www.belvoir.com
“Even in the United States where food allergies and celiac disease are now better understood, awareness is still in its infancy. My goal is to raise the roof on this issue!”
10 www.GlutenFreeandMore.com August/September 2018
©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.
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August/September 2018 GLUTEN FREE & MORE 11
how tos
BY KIM LUTZ
W
hen you’re the one preparing meals for your gluten-free household, it can be a challenge to have a family member suddenly announce they’re going vegan. Yet more people than ever are doing just that. If someone in your household has decided to adopt a plant-based diet, we’re here to help with tips and recipe ideas, like these tasty grilled kebabs. Served with an easy herbed quinoa pilaf, kebabs provide the family cook with enough flexibility to deliciously accommodate everyone’s dietary needs. It’s easy to prepare these veggie kebabs for your vegan, along with any other type of kebabs, whether poultry, seafood, beef, pork, tofu or tempeh, for the rest of the family. And everyone enjoys a delicious, well-balanced meal without doubling your workload.
PREP: 30 MI N UTES | GRI LL: 10 MI N UTES
Grilled Veggie Kebabs with Herbed Pilaf MAKES 4 SERVI NGS
A complete protein with all 9 essential amino acids, quinoa is the nutritious gluten-free base for this vegan-friendly entrée. Double the recipe and reserve some marinade for other types of kebabs. 1 cup uncooked quinoa 2 cups vegetable broth (or 2 cups water + 2 gluten-free bouillon cubes) ¼ cup slivered almonds or sunflower seeds 2 tablespoons minced fresh dill
30 www.GlutenFreeandMore.com August/September 2018
½ cup minced fresh parsley ❧ Juice from 1 lemon (3-4 table spoons lemon juice) 1 teaspoon salt ½ teaspoon fresh ground black pepper 2 large garlic cloves, pressed ¼ cup olive oil 16 cremini mushrooms 1 onion, cut into 1-inch chunks 12 mini sweet peppers, tops and seeds removed and halved lengthwise
1. In a small saucepan, combine quinoa (rinsed, if necessary, according to package directions) and broth. Bring to a boil, cover
PHOTO OF GRILLED VEGGIE KEBABS BY KIM LUTZ
Help! There’s a Vegan in My House!
how tos
MAKE EVERY DESSERT SPECIAL!
Help! How Do I Share My GF Grill with My Vegan? If you dream of meat kebabs but your vegan frets about crosscontact, buy separate grill mats, available online, at Bed, Bath & Beyond and some grocery stores. You can place the grill mats directly on your grill, creating two separate clean surfaces for cooking. You can also line part of your grill with aluminum foil or use a foil pan to keep items separate.
and simmer 15 minutes or until broth is absorbed and outer layer of quinoa separates from the seed. Set aside. 2. In a dry small skillet over low heat, heat almonds or sunflower seeds until golden. Watch them carefully to prevent burning. 3. Add roasted nuts or sunflower seeds, dill and parsley to cooked quinoa. Stir gently to combine. Cover and set aside. 4. Place lemon juice, salt, pepper, garlic and olive oil in a lidded container or ziptop bag. Seal and shake gently to combine ingredients. 5. Add mushrooms, onion chunks and sweet peppers to lemon mixture. Seal and shake to coat. Let sit at least 15 minutes to marinate vegetables. 6. Thread vegetables on skewers. (If using wooden skewers, soak them in water first at least 5 minutes.) 7. Preheat grill or grill pan. Grill vegetable kebabs on a grill over medium heat or in a lightly oiled grill pan on the stove, turning periodically until mushrooms are fork tender. 8. Divide quinoa among 4 plates. Top with kebabs and serve. Each serving contains 334 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 668mg sodium, 56g carbohydrate, 8g fiber, 12g sugars, 13g protein, 27Est GL.
edwardandsons.com
Convenience Without Compromise® edwardandsonsrecipes.org
253-833-6655
www.gluten.net
Contributor Kim Lutz (welcomingkitchen.com) is a recipe developer and author of several popular cookbooks, including Welcoming Kitchen (Sterling), Super Seeds (Sterling) and Ancient Grains (Sterling).
August/September 2018 GLUTEN FREE & MORE 31
By Matthew Kadey, RD
Pack It Up!
PHOTOGRAPHY BY OKSANA CHARLA
Food just tastes better when it’s eaten outdoors
W
ith flip-flop season in full swing, it’s officially eat-outside season. So head to the park, the hiking trail or the beach with a picnic basket and blanket and enjoy
36 www.GlutenFreeandMore.com August/JSeptember2018
a tasty meal with friends and family. This delicious menu is easy to prepare ahead and it travels well. It’s guaranteed to make picnicking a highlight of your summer. P.S. Don’t forget the sunscreen.
PR EP: 35 MI N UTES | CO OK: 10 MI N UTES
Mediterranean Pasta Bowl
Check out our review of gluten-free pastas at GlutenFreeAndMore.com/ bestpasta
MAKES 6 SERVI NGS
PHOTOGRAPPHY BY MATTHEW KADEY
Pasta salad is a picnic classic. This crowdpleasing recipe ups the ante with a punchy pesto, salty cured meat and exciting vegetables. Cherries provide just the right amount of seasonal sweetness. For homemade Broccoli Pesto, see recipe on page 64. 1 pound gluten-free penne, fusilli or bow tie pasta 1/3 cup prepared pesto of choice 2 teaspoons cooking oil 1 pint cherry tomatoes 2 garlic cloves, minced 1/2 pound sliced salami or prosciutto 1 cup canned cannellini beans, drained and rinsed 1/2 cup sliced roasted red pepper 1/2 cup sliced kalamata olives 1/2 cup marinated gluten-free artichoke hearts, sliced 1 cup pitted cherries, roughly chopped 1 cucumber, chopped 2 tablespoons good-quality balsamic vinegar or 1 tablespoon balsamic syrup
1. Cook pasta according to package directions. Drain, reserving 1/3 cup cooking water. Place pasta in a large bowl and stir in pesto. As needed, stir in reserved pasta cooking water, 1 tablespoon at a time, to help pesto adhere to pasta. 2. Heat oil in a skillet over medium heat. Add tomatoes and cook 2 minutes. Add garlic to skillet and continue heating until tomatoes have softened, about 2 minutes. 3. Arrange tomatoes, salami or prosciutto, beans, roasted red pepper, olives, artichoke hearts, cherries and cucumber over pasta. Drizzle on balsamic vinegar or syrup. Cover and keep chilled. 4. When ready to serve, carefully toss together all the ingredients in the bowl. Each serving contains 641 calories, 21g total fat, 5g saturated fat, 0g trans fat, 34mg cholesterol, 757mg sodium, 93g carbohydrate, 8g fiber, 11g sugars, 19g protein, 56Est GL.
PR E P: 3 5 MI N UTES | GR I LL: 1 0 MI N UTES
Grilled Veggie Hummus Wrap MAKES 4 SERVI NGS
Why not combine your sandwich and dip? This veggie-centric wrap is a bundle of delicious flavors, textures and colors—and it’s ultra-healthy. The hummus and grilled vegetables can be prepared in advance. Assemble the wraps on the day of your picnic.
Hummus 1/2 cup dry-packed sun-dried tomatoes 1 (14-ounce) can chickpeas, drained and rinsed 3 tablespoons gluten-free tahini 2 tablespoons extra virgin olive oil 2 garlic cloves, chopped 2 teaspoons lemon zest ❧ Juice of 1/2 lemon 1 teaspoon smoked paprika 1/4 teaspoon salt
Wraps 1 red onion, sliced into 4 wedges 1 medium eggplant, cut into ½-inch slices 2 small zucchini, trimmed and cut lengthwise into 4 slices 1 large red bell pepper, seeded and quartered 1 tablespoon canola oil or grapeseed oil ❧ Salt, to taste 4 gluten-free wraps 1/3 cup roughly chopped parsley 1/2 cup crumbled feta, optional
tomato-soaking liquid, tahini, olive oil, garlic, lemon zest, lemon juice, smoked paprika and salt in a food processor container and blend until smooth. 2. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium. Toss onion, eggplant, zucchini and bell pepper with oil and a few pinches of salt. Place vegetables on the grill grate and heat, flipping once, until tender and grill marks appear on both sides. (Do this in batches if your grill isn’t large enough.) Alternatively, prepare vegetables indoors on a grill pan or roast in the oven. 3. Slice roasted onion and bell pepper into small pieces. Let vegetables cool to room temperature. 4. To assemble wraps, spread some hummus over each wrap, leaving a 1/2-inch border around edges. Divide vegetables over each wrap; top each with parsley and feta cheese (if using). Roll up wraps and cut diagonally in half to serve.
1. To make hummus, place sun-dried
Each wrap with hummus contains 505 calories, 23g total fat, 4g saturated fat, 0g trans fat, 0mg cholesterol, 765mg sodium, 71g carbohydrate, 17g fiber, 17g sugars, 19g protein, 29Est GL.
tomatoes in a bowl, cover with hot water and soak 20 minutes. Drain, reserving 3 tablespoons of soaking liquid. Place chickpeas, soaked sun-dried tomatoes, 3 tablespoons of
Each tablespoon of hummus contains 38 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 38mg sodium, 4g carbohydrate, 1g fiber, 1g sugars, 1g protein, 2Est GL.
August/September 2018 GLUTEN FREE & MORE 37
By America’s Test Kitchen
Cheeseburgers
& Grilled
W
A modern take on dinner off the grill
PR EP & CO OK: 60 MI N UTES
Coleslaw
elcome to a fast, stressfree dinner. Created by the editors at America’s Test Kitchen, this recipe gets a delicious meal on the table within an hour. These perfectly juicy cheeseburgers are the ideal version of a grilled summer classic. Grilled Coleslaw adds a new twist to a favorite picnic staple.
Perfect Cheeseburgers with Easy Grilled Coleslaw MAKES 4 SERVI NGS
1/2 head green cabbage (1 pound) 1 shallot 1 carrot 2 tablespoons fresh cilantro 1½ pounds 80% lean ground chuck ❧ Salt and pepper, to taste 2 tablespoons extra virgin olive oil 4 slices American cheese or dairy-free sliced cheese of choice 1/4 cup mayonnaise of choice 4 teaspoons cider vinegar 1 large tomato 1 small head green leaf lettuce (8 ounces) 4 gluten-free hamburger buns
42 www.GlutenFreeandMore.com August/September 2018
ARTICLE PHOTOGRAPHY BY DANIEL J. VAN ACKERE
Eighty percent lean ground chuck is best for burger flavor but 85 percent lean works, too. Making a slight dimple in the center of each burger patty before grilling helps them cook to a perfectly even thickness. Don’t remove the core from the cabbage before grilling; it keeps the leaves intact on the grill.
STEP BY STEP 1. Heat Grill Turn all burners to high, cover and heat grill until hot, about 15 minutes. Leave all burners on high.
2. Prep Vegetables and
3. Shape Burgers Break meat into small pieces in a medium
Aromatics While the grill heats, cut cabbage into 2 wedges. Mince the shallot. Peel and shred the carrot. Mince the cilantro.
bowl, sprinkle with salt and pepper and toss lightly to mix. Divide meat into 4 equal portions. Working with 1 portion at a time, lightly toss from hand to hand to form a ball. Then gently flatten into ¾-inch-thick patties. Press the center of patties down with your fingertips to create a ¼-inch-deep depression in each.
Shopping List For gluten-free and allergyfriendly buns and baking mixes, check out these companies.
Buns
Canyon Bakehouse canyonglutenfree.com Kinnikinnick kinnikinnick.com Rudi’s rudisbakery.com/gluten-free Schar schaer.com Udi’s udisglutenfree.com
Mixes
Real Bread Hamburger Bun Mix (grain-free) californiacountrygal.com
ARTICLE PHOTOGRAPHY BY DANIEL J. VAN ACKERE; BOOK COVER PHOTOGRAPHER: JOE KELLER
Steve’s GF Bread Flour authenticfoods.com
4. Grill Cabbage Brush
5. Grill Burgers Place
6. Finish Dish While
cabbage wedges with oil and season with salt and pepper. Clean and oil the cooking grate. Place cabbage on the grill and cook, covered, turning as needed, until cabbage is lightly charred on all sides, 8 to 12 minutes. Transfer cabbage to platter and cover with aluminum foil.
burgers on the grill and cook, covered, without pressing, until well browned on one side, 2 to 3 minutes. Flip and continue to cook until burgers register 120° to 125°F (for medium-rare) or 130° to 135°F (for medium), 2½ to 4 minutes. Place 1 slice of cheese on each burger about 2 minutes before they reach desired doneness. Transfer to platter with cabbage, tent with foil and let rest.
burgers rest, whisk mayonnaise, vinegar and shallots together in large bowl. Slice cabbage thin, discarding core. Add cabbage, carrot and cilantro to mayonnaise mixture and toss to combine. Season with salt and pepper to taste. Cut tomato into 4 slices. Separate lettuce leaves. Place burgers on bottom buns and top with tomato and lettuce. Serve with grilled coleslaw.
Each serving contains 873 calories, 53g total fat, 18g saturated fat, 2g trans fat, 176mg cholesterol, 783mg sodium, 47g carbohydrate, 10g fiber, 11g sugars, 53g protein, 20Est GL. Each serving of coleslaw contains 134 calories, 9g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 161mg sodium, 10g carbohydrate, 3g fiber, 4g sugars, 2g protein, 3Est GL.
Not every product sold by every company listed is gluten-free or allergy-friendly. Read ingredient labels. When in doubt, confirm ingredients directly with the manufacturer.
Recipe and photographs from Dinner Illustrated: 175 Meals Ready in 1 Hour or Less reprinted with permission from the editors at America’s Test Kitchen. Not all recipes in this cookbook are glutenfree but most can be easily adapted.
August/September 2018 GLUTEN FREE & MORE 43
By Sueson Vess
PHOTOS BY JENNIFER B PHOTOGRAPHY
Paleo Farm to Fork
This grain-free meal is farm-fresh & packed with nutrients
T
he paleo diet and the keto diet aren’t supposed to be all meat, butter and eggs. To maximize nutrition, protein should be balanced with plenty of non-starchy vegetables. Filling your plate with colorful vegetables and healthy fats leads the way to good health.
44 www.GlutenFreeandMore.com August/September 2018
For best results, start with the freshest produce—and your local farmers market is the best place to find it. These just-picked vegetables and fruit have fully ripened in relatively nearby fields—no long-distance shipping, no gassing to stimulate ripening, no sitting for weeks in cold storage. This food is as real as it gets, fresh from the farm. Put a delicious farm-fresh meal on your table with these easy recipes.
P R E P: 1 5 M I N U T E S | C O O K : 1 0 M I N U T E S
Mediterranean Turkey Sliders in Collard Wraps MAKES 8 SERVI NGS
PHOTOS BY JENNIFER B PHOTOGRAPHY
Turkey burgers are a family staple in my house for summer evenings. Using collard greens as a wrap solves the ageold question—to bun or not to bun. Adding veggies and capers is a nod to the Mediterranean diet and boosts the flavor. No need to add salt, as capers are briny enough to carry the flavor. Top with Creamy Lemon Dill Slaw, if desired. ❧ Extra virgin olive oil, for greasing pan or grill and brushing collard greens ❧ Collard greens, ribs removed 2 pounds ground dark turkey or other ground meat 1 cup shredded zucchini or yellow squash 1 shallot, finely minced (about 2 tablespoons) 1 tablespoon capers, drained and chopped 1 teaspoon Dijon mustard 1 teaspoon thyme 1 teaspoon sage 1/2 teaspoon fresh ground pepper
towel until you’re ready to eat. (This step softens the leaves and makes them easy to wrap around your burger.) 3. Place turkey in a large bowl. Add shredded zucchini, minced shallot, capers, mustard, thyme, sage and pepper. Wet your hands to keep meat from sticking to them. Then handling meat as little as possible, form mixture into 8 equal patties. (Less handling yields juicier burgers.) 4. Grill burgers on a hot grill pan or grill outside about 4 to 5 minutes per side or until done. 5. Remove from heat and top with Creamy Lemon Dill Slaw, if desired. Wrap in collard leaves and serve.
1. Lightly oil a grill pan or grill grate. 2. Lightly brush collard greens with olive oil.
Each serving contains 205 calories, 10g total fat, 3g saturated fat, 0g trans fat, 90mg cholesterol, 165mg sodium, 6g carbohydrate, 3g fiber, 1g sugars, 22g protein, 2Est GL.
Roll them up and cover them with a damp
P R E P: 1 5 M I N U T E S
Creamy Lemon Dill Slaw M A K E S 8 TO 1 0 S E R V I N G S
Slaw on top of burgers is one more reason I’m happy to live in the South. Its creaminess and crunchy texture is a welcome addition. Dark leafy greens like collards are a good source of nondairy calcium, especially when combined with lemon juice found in the slaw (which makes the calcium more accessible). 1/2 medium green cabbage, finely shredded (about 4 cups) 1/2 small red cabbage, finely shredded (about 2 cups) 4 large carrots, finely shredded 2 tablespoons fresh lemon or lime juice 1 teaspoon lemon or lime zest
August/September 2018 GLUTEN FREE & MORE 45
Easy Asian
By Mary Capone
I have a romance with Asian food. I crave Thai dishes with bright citrus flavors, savory spices and fresh crisp vegetables. When I go out with friends who can order anything off the menu, I have to admit, I’m jealous. Although many Asian restaurants try, they often have a hard time guaranteeing a gluten-free menu without eliminating some of the best dishes. So it’s back to my kitchen. In these easy recipes, just a few fragrant and fresh ingredients magically transform into a tasty variety of authentic Asian dishes. They feature the best flavors from Thailand, China and Pan Asia.
P R E P: 3 0 M I N U T E S
Papaya Cucumber Summer Rolls MAKES 24 HALF ROLLS
These Asian hand rolls combine the fresh taste of summer vegetables with the fragrant flavor of papaya. Buy the papaya slightly green to match the crunchy consistency of the veggies. Cut the rolls in half for easier eating. Summer Rolls can be made several hours ahead; cover and refrigerate until ready to eat. Serve with “Nut” Butter Sauce (page 49) or Tamari Sweet Chili Sauce (page 50). 1 cucumber, peeled 1 red bell pepper 1 green papaya, peeled and seeded 2 green onions 1 carrot 1/4 cup fresh cilantro, stems removed 1 (3-ounce) package bean thread noodles 12 gluten-free rice paper wrappers
1. Julienne the cucumber, red pepper, papaya and green onions into thin slices, about 1/8-inch thick by 2 inches long. Grate the carrot with a cheese grater. Mince cilantro. 2. Immerse bean thread noodles into lightly
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boiling water. Remove from heat and cover, letting noodles stand in water until tender, about 2 to 3 minutes. Remove noodles to a strainer, rinse and let drain. 3. In a large bowl filled with warm water, dip 1 rice paper wrapper about 15 to 30 seconds. (This softens the wrapper, making it flexible for rolling. Don’t let it stay in the water longer than 30 seconds or it will become too soggy.) Place dampened wrapper on a cutting board. To the bottom third of the wrapper, add a layer of noodles, 1 tablespoon of grated carrots and 2 to 3 pieces of cucumber, red pepper, papaya and green onion. Sprinkle on cilantro. Leave a 1-inch border around the edge of the wrapper and make sure you don’t overcrowd it. 4. Fold the bottom of the wrapper over the filling. Then fold the sides and top of wrapper over the filling. The wrapper will resemble an envelope. Roll up the wrapper into a tight cylinder. Press lightly on the edges to seal. Repeat with remaining wrappers. 5. Arrange rolls on a serving tray, not touching so they don’t stick together. Cover with plastic wrap and refrigerate. 6. When ready to eat, cut rolls in half with a sharp knife and serve. Each half roll contains 47 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 31mg sodium, 11g carbohydrate, 1g fiber, 1g sugars, 1g protein, 8Est GL.
PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS
Boundless fresh flavor from your kitchen
P R E P: 2 0 M I N U T E S | M A R I N AT E : 6 0 M I N U T E S | GRILL: 6 MINUTES
Beef Satay M A K E S 4 TO 6 S E R V I N G S
The combination of gluten-free sauces, fresh lime and ginger make this beef satay a tasty meal for the grill. Partially freezing the meat for 30 minutes before cutting makes it easier to slice thinly. Serve with “Nut” Butter Sauce and Pickled Cucumber Salad.
PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS
2 limes, zested and juiced 2 tablespoons low-sodium gluten- free tamari or coconut aminos 2 tablespoons coconut sugar or sugar of choice 1 tablespoon fish sauce, optional 2 cloves garlic, minced 1 (1-inch) piece fresh ginger root, peeled and minced ½ teaspoon black pepper 1 pound top sirloin steak, flank steak or skirt steak
1. To make the marinade, place lime zest, lime juice, tamari, coconut sugar, fish sauce (if using), garlic, ginger and pepper into a medium bowl. Stir to thoroughly combine ingredients. 2. Cut steak against the grain into ¼-inchthick slices. 3. Place slices in marinade and refrigerate about 1 hour. 4. Remove and thread each slice onto a bamboo or metal skewer. (If using bamboo skewers, soak in water before using to prevent them from burning on the grill.) 5. Preheat grill to medium-high heat or set oven broiler to high. Grill or broil steak skewers about 2 to 3 minutes per side for medium-done. Recipe makes 12 to 15 skewers. Each skewer contains 90 calories, 4g total fat, 1g saturated fat, 0g trans fat, 27mg cholesterol, 140mg sodium, 3g carbohydrate, 0g fiber, 1g sugars, 11g protein, 1Est GL.
P R E P: 1 0 M I N U T E S
“Nut” Butter Sauce MAKES ¾ CUP
P R E P: 1 0 M I N UT E S | M A R I N AT E : 1 5 M I N UT E S
Pickled Cucumber Salad MAKES 2 CUPS
This quick salad is a tangy companion to savory meat. Refrigerate any leftovers and serve as a side at another meal. ¼ cup rice wine vinegar 3 tablespoons chopped cilantro 2 tablespoons coconut sugar or brown sugar 1/2 teaspoon red pepper flakes or Sriracha sauce, optional ¼ teaspoon salt 1 English cucumber, cut into ¼-inch thick slices
1. In a medium bowl, whisk together vinegar, cilantro, coconut sugar, pepper flakes and salt. 2. Place cucumber slices into vinegar mixture and let marinate at least 15 minutes before serving. 3. Drain, reserving marinade, and serve. 4. Return any leftover cucumbers to reserved marinade and refrigerate in an airtight container until used. Each ¼ cup contains 16 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 73mg sodium, 4g carbohydrate, 0g fiber, 3g sugars, 0g protein, 3Est GL.
This sauce is a perfect complement to both Beef Satay and Veggie Spring Rolls. Make it ahead or while the meat marinates. For a peanut-free sauce, use sunflower seed butter instead of peanut butter. ¼ cup sunflower seed butter, peanut butter or nut butter of choice 2 cloves garlic, minced 1 teaspoon fresh ginger, minced 1 lime, zested and juiced 1 tablespoon fish sauce, optional 1 tablespoon coconut sugar or brown sugar ½ cup canned coconut milk ½ -1 teaspoon Asian chili sauce, Sriracha or gluten- free hot sauce, to taste
1. Place all ingredients in a small saucepan and heat over low heat. Stir until nut butter and coconut milk combine. 2. Continue stirring over low heat until sauce is smooth. 3. Refrigerate sauce in a sealed container until used. Each tablespoon contains 57 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 4g carbohydrate, 0g fiber, 1g sugars, 1g protein, 1Est GL.
August/September 2018 GLUTEN FREE & MORE 49
By Chrystal Carver
Easy Lunchbox Treats
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t’s back-to-school time, which means it’s time for planning allergy-friendly lunchbox options for the kiddos. Lessen the stress with easy kid-friendly recipes like these tasty, healthy snacks. They use simple, nutrient-rich ingredients to pack in healthy fats and proteins. Ready in a snap, they’ll help keep your little ones full and well-fueled all day long.
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PHOTOGRAPHY BY CHRYSTAL CARVER
Quick, delicious recipes to fuel your kids throughout the week
P R E P: 5 M I N U T E S | C H I L L : 2 5 M I N U T E S
Chocolate Energy Bites MAKES 12 BITES
Loaded with protein and healthy fats, these nutritious and delicious bites make a perfect lunchtime treat. They’re gluten-free, dairy-free and refined sugar-free. Store these treats in an airtight container in the refrigerator for up to 4 days. Note: This recipe contains nuts (almond flour). 1/2 cup almond flour 1/2 cup coconut flour 1/4 cup coconut oil, softened 1/4 cup pure maple syrup 2 tablespoons unsweetened cocoa powder 1/2 cup finely chopped dark chocolate, optional ❧ Melted dark chocolate, for drizzling, optional
1. Place almond flour, coconut flour, coconut oil, maple syrup and cocoa in a medium mixing bowl and stir until combined. Stir in chopped dark chocolate (if using). 2. Scoop a heaping tablespoon of dough and roll it into a 1-inch ball. Repeat with remaining dough, placing each ball on a plate lined with wax paper. (Dough will feel slightly oily. Don’t worry. The oil will absorb into the dry ingredients as the bites chill.) 3. Drizzle each ball with melted dark chocolate, if desired. 4. Refrigerate bites 30 minutes to set up.
PHOTOGRAPHY BY CHRYSTAL CARVER
Each bite contains 100 calories, 8g total fat, 5g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 10g carbohydrate, 3g fiber, 5g sugars, 3g protein, 3Est GL.
P R E P: 5 M I N U T E S | C H I L L : 2 H O U R S
Sunflower Seed Butter & Jelly Chia Pudding Cups MAKES 3 SERVI NGS
These creamy kid-friendly cups are naturally sweetened and loaded with healthy ingredients like chia seeds, fruit and seed butter. To vary the flavor to your liking, use your favorite pureed fruit or no-sugar added
fruit preserves. Store in the refrigerator up to 3 days. 2 cups plain milk of choice 1 teaspoon pure vanilla extract ¼ cup chia seeds 3 tablespoons pureed raspberries or no-sugar added raspberry preserves 3 tablespoons sunflower seed butter
1. In a pint-size jar or a deep bowl, combine milk, vanilla and chia seeds. Cover and refrigerate 1 to 2 hours or until thick. 2. Stir pudding and divide it equally among three 1-cup jars (or containers) with lids. 3. Place 1 tablespoon pureed raspberries and 1 tablespoon sunflower seed butter on top of each. 4. Secure lids and refrigerate jars up to 3 days before serving. Each 1-cup serving contains 290 calories, 17g total fat, 4g saturated fat, 0g trans fat, 16mg cholesterol, 68mg sodium, 26g carbohydrate, 5g fiber, 16g sugars, 10g protein, 11Est GL.
You can feel good about these tasty, nutrition-packed, snacks.
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By Jules Shepard
Summer Pies PHOTOGRAPHY BY JULES SHEPARD
Ripe with flavor, these homemade pies are family favorites
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ith fresh fruit tucked into a light and flaky pastry crust, it’s hard to find a tastier summer treat than a slice of homemade pie. Blueberries, strawberries, cherries and bananas deliver mouthwatering flavor in these homemade desserts, cradled in delicious gluten-free crusts. Traditional buttery two-crust pies are always a sure favorite. But don’t overlook a yummy gluten-free cookie crust, a chilled cherry pie and even pie pops as fun and creative ways to top off a summer meal. And if you missed the berry-picking window of opportunity in your area, no worries. Frozen berries make these yummy pies possible any time of year.
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P R E P: 1 5 M I N U T E S | BAKE: 50–55 MI N UTES
Blueberry Pie MAKES ONE 9-INCH PIE
This classic favorite can be made with regular blueberries or wild blueberries (as pictured). To firm up the filling, chill the pie for a few hours and bring to room temperature to serve. Slices pair deliciously with your favorite ice cream or dairy-free frozen dessert. 2 uncooked store-bought gluten free pie crusts or 2 recipes Pie Crust (page 61) 2/3 cup sugar, more for sprinkling 3 tablespoons cornstarch or gluten- free flour blend of choice, sifted 5 tablespoons water ¼ teaspoon salt 2 tablespoons butter or dairy-free alternative 1 tablespoon lemon juice 1 teaspoon grated lemon zest ½ teaspoon ground cinnamon, more for sprinkling ¼ teaspoon ground nutmeg 6 cups fresh or frozen blueberries, divided ❧ Egg wash (1 egg mixed with 1 tablespoon water) or milk of choice ❧ Ground cinnamon, for sprinkling, optional ❧ Sugar, for sprinkling, optional
wash or milk. Sprinkle with cinnamon and sugar, if desired. Cut a few slits in the top crust (or use a small cookie cutter to cut small holes in the top crust) to let steam vent during baking. Cover edges of crust with foil to prevent over-browning. 6. Place pie in preheated oven and bake 15 minutes. Reduce heat to 375°F, remove foil and bake an additional 35 to 40 minutes or until juices bubble and pie is lightly browned. Pie yields 8 slices. Each slice contains 355 calories, 13g total fat, 6g saturated fat, 0g trans fat, 34mg cholesterol, 333mg sodium, 60g carbohydrate, 3g fiber, 30g sugars, 4g protein, 32Est GL.
P R E P: 3 0 M I N U T E S | C R U S T B A K E : 3 0 MI N UTES | CHILL: 1 HOUR+
Chilled Strawberry Pie MAKES ONE 9-INCH PIE
This bright-colored pie is a delicious, refreshing dessert to serve on a hot day. It brings out the best of summer strawberries. Freeze the pie at least 2 hours before slicing and serving. Top each slice with a sprig of fresh mint and a dollop of yogurt, whipped cream or ice cream of choice, if desired. 1 store-bought uncooked gluten- free pie crust or 1 recipe Pie Crust (page 61)
1. Preheat oven to 400°F. 2. If making homemade crust, prepare 2 recipes Pie Crust (page 61).
PHOTOGRAPHY BY JULES SHEPARD
3. Combine sugar, cornstarch, water and salt in a small saucepan and stir over medium heat until boiling. Continue to cook 2 more minutes while stirring. Mixture should be clear and thick; do not let mixture brown. 4. Remove from heat and whisk in butter, lemon juice, lemon zest, cinnamon and nutmeg. Add 2 cups blueberries and let cool down to warm. Then gently stir in remaining 4 cups blueberries. 5. Place 1 crust in a 9-inch pie pan. Fill with blueberry filling and cover with second crust. Crimp edges or press with the tines of a fork. Brush top with egg
August/September 2018 GLUTEN FREE & MORE 57
By Matthew Kadey, RD
Al Desko Dining Make-ahead recipes for lunching at work
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PHOTOGRAPHY BY MATTHEW KADEY
lackluster midday meal can throw off your whole afternoon. What’s your best defense? Rebooting lunchtime with forward-thinking recipes for healthy eating all week long. These recipes will help you say goodbye to #sadlunches. Designed to be made ahead, just grab ‘em and go before bolting out the door.
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P R E P: 4 5 M I N U T E S | B A K E : 3 0 M I N U T E S
Sweet Potato Pork Salad MAKES 5 SERVI NGS
This medley of great flavors, colors and textures will leave your sandwich-holding colleagues drooling with envy. This is exactly the sort of meal you’ll spend all morning looking forward to. Store salad and dressing separately; combine them just before leaving the house (or ideally, just before serving).
Salad 2 medium-large sweet potatoes, cut into ½-inch chunks 1 large red onion, cut into 1/2-inch chunks 1 tablespoon canola oil or grapeseed oil 2 teaspoons ground paprika 1/2 teaspoon salt + 2 pinches salt, divided 1 pound pork tenderloin ❧ Salt and pepper, to taste 1 cup uncooked millet 11/2 cups cooked or canned black beans, drained 1 large red bell pepper, chopped 1/3 cup toasted pumpkin seeds, for garnish
4. Place millet, 2 cups water and a couple pinches salt in a saucepan. Bring to a boil, reduce heat to medium-low and simmer covered 20 minutes or until millet is tender and water is absorbed. Set aside covered 5 minutes; fluff with a fork. 5. In a large bowl, toss together roasted sweet potatoes and onion, pork slices, millet, black beans and red pepper. 6. To make Avocado Dressing, place olive oil, 1/4 cup water, avocado, cilantro, jalapeño, garlic cloves, lime juice and salt in a blender and process until smooth. If needed, add additional oil or water to help with blending. 7. Divide salad into 5 equal servings and place in sealed containers. Store Avocado Dressing in a separate sealed container. Refrigerate until eaten. 8. Serve salad topped with Avocado Dressing and a sprinkle of pumpkin seeds. Each serving (with dressing) contains 630 calories, 30g total fat, 6g saturated fat, 0g trans fat, 58mg cholesterol, 349mg sodium, 59g carbohydrate, 13g fiber, 5g sugars, 34g protein, 27Est GL. Each tablespoon of avocado dressing contains 41 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 1g carbohydrate, 1g fiber, 0g sugars, 0g protein, 0Est GL.
Avocado Dressing 1/4 cup extra virgin olive oil, more if needed 1 ripe avocado 1 cup fresh cilantro 1 jalapeño pepper, seeded and chopped 2 garlic cloves ❧ Zest and juice of 1 lime 1/4 teaspoon salt
1. Preheat oven to 400°F. Grease a baking pan or line it with parchment paper.
PHOTOGRAPHY BY MATTHEW KADEY
2. Toss cubed sweet potatoes and red onion with oil, paprika and 1/2 teaspoon salt. Spread out on a large rimmed baking sheet. Place in preheated oven and bake until potatoes are tender, about 30 minutes, turning halfway through. Remove from oven and set aside. 3. Place pork on prepared baking pan and season with salt and pepper. Place in preheated oven and roast until pork reaches an internal temperature of 145°F, about 30 minutes. Let pork rest 5 minutes and then slice. (You can roast the sweet potatoes and pork at the same time if your oven is big enough.)
P R E P: 1 5 M I N U T E S
1/8 teaspoon black pepper 1/8 teaspoon red chili flakes, optional 2 teaspoons tomato paste 1 teaspoon lemon zest 2 teaspoons red wine vinegar 1/2 cup cooked or canned chickpeas, drained 1/2 cup cooked or canned lentils, drained 1/2 cup thinly sliced carrot 1/3 cup fresh or frozen green peas 1 cup baby greens
1. Place Italian seasoning, garlic powder, onion powder, salt, black pepper and chili flakes in a wide mouth jar (1-pint or larger). Top with tomato paste, lemon zest, red wine vinegar, chickpeas, lentils, carrot, peas and greens. Cover and chill until ready to use. 2. When ready to serve, add boiled water to the jar, filling it to within 1 inch of the rim. Stir contents, cover and let stand 5 minutes. Alternatively, fill the jar almost to the top with room-temperature water, seal and shake. Then remove lid and microwave about 2 minutes. Each serving contains 343 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 388mg sodium, 62g carbohydrate, 20g fiber, 13g sugars, 21g protein, 22Est GL
Lentil Chickpea Minestrone Soup MAKES 1 SERVI NG
The genius about this soup-in-a-jar recipe is that you layer in the ingredients and then add hot water when you’re ready for lunch. Eating healthy couldn’t be easier. Scale up ingredient amounts to make as many jars as you like. Prepared jars can be refrigerated up to 1 week. Use wide-mouth canning jars (as they’re made to withstand heat) and remove jars from the refrigerator an hour or so before adding hot water to reduce the temperature change. 1/2 teaspoon gluten-free Italian seasoning 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/8 teaspoon salt August/September2018 GLUTEN FREE & MORE 63
F
The Best Beer
We taste-tested cold & frosty brews from around the country and beyond to find the best you can buy.
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PHOTOGRAPH OF BEER MUGS WITH BEER © GETTY IMAGES PLUS/ISTOCK/BOULE 13
U CT R E D O VIE PR
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By Erica Dermer
The BEST Gluten-Free Beer
Here’s What’s Brewing
PHOTOGRAPH OF BEER BOTTLE © GETTY IMAGES PLUS/ISTOCK
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fter reviewing the best gluten-free pancakes, cookies and snack bars, we’ve been really thirsty. This issue, we wanted to review gluten-free beer, just in time for summer barbecues and before fall cookouts. We scoured the states for gluten-free beer, ordered online wherever we could and even made a day trip with an empty suitcase to purchase gluten-free beer—that’s dedication! It’s not easy to find gluten-free beer. There are a handful of brands stocked in natural grocery stores, but most gluten-free beer is regional, without shipping options. While you may be able to order some online, shipping rules for alcohol vary by state and shipping beer can be expensive. We put together a list of some top brews, so you’ll be able to approach your local liquor store, grocery store or chain to ask for these quality gluten-free beers, or at least you’ll know what to order online. Get ready to stock your fridge with some great gluten-free beer! Important Info About Gluten-Reduced Beer Most beer is made from malted barley, which contains gluten, or it can be made from wheat (Weisse beer) or rye. But gluten-free beer is brewed using other grains, including sorghum, buckwheat, millet and brown rice—making it naturally gluten-free. Many companies, including Ground Breaker Brewing and Lakefront Brewery, make gluten-free beer from these grains. Some of these companies take the extra step to make sure their beer is certified gluten-free, providing extra assurance for consumers. Indeed, half of our readers surveyed look specifically for certified gluten-free beer. Most of the top beer we list are certified gluten-free, though
Part 7 in Gluten Free & More’s in-depth series on the best gluten-free packaged foods. Prior stories include Best Breads (Aug/Sept 2017) Best Pasta (Oct/Nov 2017) Best Pies (Dec/Jan 2018) Best Pancakes (Feb/March 2018) Best Chocolate Chip Cookies (April/May 2018) Best Bars (June/July 2018)
OUR READERS’ FAVORITE GF BEER Readers enthusiastically responded to our GF Beer Survey (over 800 of you voted). These truly gluten-free beer brands (not gluten-removed) came out on top, with Redbridge taking the number one spot.
27%
Redbridge 10% Glutenberg those that don’t carry the certifi9% New Grist (LakeFront) cation still use safety practices to 8% Green’s keep celiacs safe. However, there’s another 3% Ghostfish Brewing category of beer that’s labeled 3% Ground Breaker “gluten removed,” “gluten reduced” or “crafted to reduce gluten.” Here’s where things get tricky. Brewers add an enzyme called Divided among Clarex to break down the gluten all other brands, molecule into smaller pieces that each receiving less are too small to be detected in lab than 3%. tests and supposedly too small for your body to detect as gluten. But even though these “gluten reduced” beers contain less than 20 ppm of gluten, they may not In GF&M’s ~ survey, our readers be safe for those with celiac said that taste is disease. the most important A 2017 Gluten Intolerance factor in choosing a beer. Most Group (GIG) study looked at people (whether whether gluten-free or glutengluten-free or not) reduced beer induced an immune are picky about the beer they drink. response in blood samples from From light lagers individuals with celiac disease. to full-bodied ales, None of the blood samples indicated a reaction to everyone has a different preference. the gluten-free beer. However, the gluten-reduced beer elicited an immune response in almost 10 percent of the celiac blood samples. As comparison, none of the non-celiac control group showed a reaction to the gluten-reduced beer. This may indicate that there are residual gluten peptides that may be specifically recognized by people with celiac disease. Until more studies are conducted, glutenreduced beer is not recommended for people with celiac disease.
40%
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substitutions
GF Flour Replacements Brown Rice Flour
Amaranth Flour
Amaranth Flour
Corn Flour
Buckwheat Flour
Sorghum Flour Sweet Rice Flour White Rice Flour
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
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.
AMG 714 is an investigational new drug, an antibody that blocks interleukin 15, an important mediator of celiac disease. Proposed as a monthly shot, it may lead to fewer symptoms for celiacs who unintentionally ingest gluten.
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Our hope is that this drug may allow celiac patients on the gluten-free diet to experience fewer glutentriggered events.” “It’s important to note that this drug is being investigated for its potential to protect against modest contamination, not deliberately eating large amounts of gluten, like bread or pasta,” said Francisco Leon, MD, PhD, the study director and consultant for Amgen. “Our hope is that this drug may allow celiac
patients on a gluten-free diet to experience fewer gluten-triggered events.” The study was a randomized, double-blind, placebo-controlled, phase 2a study that compared two dose levels of AMG 714 to a placebo, administered to celiac patients over 10 to 12 weeks. While AMG 714 didn’t fully prevent gluten-induced mucosal injury in the gluten-challenged group, researchers saw a decrease in intestinal inflammation. Reduction in symptoms was also observed, especially in the group that took the larger dose of the drug. The study was presented at Digestive Disease Week in June. Continued research (a phase 2b study) is planned.
Why So Much Undiagnosed Celiac? Although 1 percent of the population (approximately 3 million people in
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the United States) has celiac disease, a large percentage (about 83 percent) remains undiagnosed despite growing public awareness. A group of researchers at Mayo Clinic wanted to know why. They conducted a study to determine the indications for diagnostic testing and frequency of clinical testing in undiagnosed celiac disease. Their study was based on screening of over 47,000 stored blood samples taken from patients in Olmsted County, Minnesota. In clinical practice, diagnosis of celiac disease is driven by case finding, the practice of testing people who are at increased risk for the disease due to symptoms or associated conditions. The high rate of undiagnosed celiac disease suggests that this method isn’t an effective strategy. The study found that most of the common indicators for celiac testing don’t predict undiagnosed celiac
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. August/September 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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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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disease. It also found that over time, people with undiagnosed celiac go on to develop “more indications for testing, specifically osteoporosis, dermatitis herpetiformis, chronic fatigue, thyroiditis and autoimmune disease.” Hypothyroidism was more likely in cases of undiagnosed celiac; dyspepsia (impaired digestion) and chronic diarrhea were less likely. So how to detect celiac disease? Researchers discussed methods like mass screening, natural language processing software of electronic medical records, and systematic collection of symptoms and family history as some potential strategies. They concluded that case finding alone was likely ineffective and that “alternative methods of detecting symptomatic celiac disease are needed.” The study was published in Alimentary Pharmacology and Therapeutics.
Allergies & Asthma Linked to Mental Health
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RESEARCH ROUNDUP C O N T I N U E D F R O M PA G E 7 6
Researchers in Taiwan looked at the association between allergic diseases, such as asthma, allergic rhinitis and atopic dermatitis, and the risk of psychiatric disorders in Taiwan’s population. Their study found that adult patients with allergic diseases were at “significantly higher risk of psychiatric disorders than the control group.” While the underlying mechanism between allergic diseases and mental health remains unclear, researchers noted the possible role of pro-inflammatory cytokines. “Further studies are therefore needed for patients with allergic diseases not only to prevent its clinical exacerbation but also to decrease the possibility of developing psychiatric disorders,” the researchers concluded. The study was published in Frontiers in Psychiatry.
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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Always read the label
Starting the gluten-free diet before being tested for celiac disease makes an accurate diagnosis difficult.
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#1 magazine for people with food allergies & sensitivities
Delicious Spring!
Cheesecake, Quick Breads Cake Pops, Easter Dinner
Pilates for
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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.
©
August/September 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
Beverages Rooibos Iced Tea, page 39
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Breakfast Chai Spiced Granola, page 54
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Salads & Sides Chicken Peach Salad with Tomato Vinaigrette, page 38 Creamy Lemon Dill Slaw, page 45 Easy Grilled Coleslaw, page 42 Mediterranean Pasta Bowl, page 37 Pickled Cucumber Salad, page 49 Quinoa Blueberry Succotash, page 65 Savory Cucumber & Melon Salad, page 46 Sweet Potato Pork Salad, page 63
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Entrees Beef Satay, page 49 Grilled Veggie Hummus Wrap, page 37 Grilled Veggie Kebabs with Herbed Pilaf, page 30 Mediterranean Turkey Sliders in Collard Wraps, page 45 Perfect Cheeseburgers, page 42 Pesto Soba Noodles & Chicken, page 64
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Desserts Banana Cream Pie, page 59 Blueberry Pie, page 57 Chilled Strawberry Pie, page 57 Cherry Pie Pops, page 58 Chocolate Energy Bites, page 53 Chocolate Fruit & Nut Bites, page 47 Granola Yogurt Cups, page 40 Mango Sticky Rice, page 50 Pie Crust, page 61 Sunflower Seed Butter & Jelly Chia Pudding Cups, page 53 Vanilla Wafers, page 60
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Gluten-Free Flour Blends GF&M All-Purpose Flour Blend, page 77 GF&M High-Fiber Flour Blend, page 77 GF&M High-Protein Flour Blend, page 77 GF&M Self-Rising Flour Blend, page 77 Jules’ Homemade All-Purpose Flour Blend, page 61
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■ Egg-Free ✱ Egg-free substitution instructions provided. ■ No Peanuts, No Nuts ✱ Nuts can be omitted or substitutions provided. ■ Soy-Free ✱ Soy-free substitutions provided.
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■ 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, allergy-friendly ingredients used in these recipes, refer to the Shopping List included in the article.
BURGER PHOTO © DANIEL J. VAN ACKERE; PIE PHOTO BY JULES SHEPARD; SUMMER ROLLS BY TIM BENKO/BENKO PHOTOGRAPHICS
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resources August/September 2018
Ancient Nutrition......................................................................................... 84 Best Gluten-Free Cookbook......................................................................54 Biaggi’s Ristorante Italiano.....................................................................81 Bob’s Red Mill.................................................................................................33 Canyon Bakehouse.....................................................................................19 Carlson................................................................................................................35 Celiac Awareness Product Spotlight..............................................18 Celiac Disease Foundation (CDF)......................................................81 Doctors’ Program........................................................................................73 Domino Foods/Florida Crystals............................................................5 Eden Foods.........................................................................................................7 Edward & Sons Trading Company....................................................31 ELISA Technologies.....................................................................................81 Enjoy LIfe Foods............................................................................................27 Flax 4 Life...........................................................................................................83 Gluten Free & More Subscribe...............................................................47 Gluten-Free Food Allergy FEST...........................................................11 Gluten Intolerance Group (GIG).........................................................31 Hatch Chile.........................................................................................................2 Kinnikinnick.....................................................................................................41 NOW Foods.....................................................................................................51 Schar........................................................................................................................9 Stand Up To Cancer...................................................................................28 Uncle Wally’s/Pillsbury.............................................................................. 13
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