Gluten Free & More October/November 2018 by Belvoir Media Group

Gluten Free BEST GF FROZEN PIZZAS — Our Exclusive Review

Delicious Eating • Healthy Living

Crazy Good PIZZA! page 38

& More

Paleo

Grain-Free BREADS

Halloween Hacks page 28

Nutrient Deficient? GET THE FACTS:

Celiac & Autoimmunity page 20

Display until November 30, 2018

GlutenFreeandMore.com

#1 magazine for people with celiac disease, gluten sensitivity & food allergies

October/November 2018

The risk is real page 72

Gluten Free

contents

& More

October/November 2018

GlutenFree

Sublime Zucchini 4 delicious ways to eat summer squash.

BEST GF FROZEN PIZZAS— Our Exclusive Review

Delicious Eating • Healthy Living

Crazy Good PIZZA! page 16

&More

Paleo

Grain-Free BREADS

Halloween Hacks page 16

Nutrient Deficient? The risk is real page 16 GET THE FACTS:

Celiac & Autoimmunity page 16

Display until November 30, 2018

GlutenFreeandMore.com

#1 magazine for people with celiac disease, gluten sensitivity & food allergies

in every issue

66 GF Product Review

on the cover Yum! Homemade Pizza, page 38.

Homemade Pizza Mix & match toppings & crusts for mouthwatering pizzas.

October/November 2018

COVER PHOTOGRAPHY BY OKSANA CHARLA; STUFFED ACORN SQUASH PHOTO BY KIM LUTZ

Features

6 We Hear You 8 Editor’s Note 11 Contributors 35 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

The Best Pizza e taste-test frozen pizzas to find the W best you can buy.

Spice Is Nice International spice blends are your passport to flavor.

22 Company Spotlight

Convenience Without Compromise Edward & Sons Trading Company has sold innovative products since 1978.

Pile It On! Sandwiches made interesting & tasty.

aleo Breads P Delicious grain-free recipes for biscuits, breadsticks and more.

October/November 2018 GLUTEN FREE & MORE 3

PIZZA 38

KOMBUCHA 32

BREAD 46

SPICES 50

Departments Lifestyle

You Said It We asked, “What do you wish your doctor had told you?” Here’s what you said.

For practical information to make your life easier, don’t miss our Gluten-Free Survival Guides, pages 76–80.

PRODUCT REVIEW 66

We’ve Got “Issues” Sassy solutions to your real life food dramas.

How Tos

Hacks Insider tips from 28 Halloween food-allergy moms. There’s a Vegan in My 30 Help! House! Keep everyone happy and well fed with Stuffed Acorn Squash.

The bountiful benefits 16 S-T-R-E-T-C-H-! of stretching after exercising.

Kombucha This brew-your-own 32 DIY beverage is brimming with benefits.

About Celiac

the Chef Food editor Beth Hillson 35 Ask answers your baking questions.

Disease & Autoimmune 20 Celiac Disease The surprising association between celiac and other medical conditions.

Must Haves

Air Fryers Craving crispy, crunchy fried food? Done!

Miss This New products we 26 Don’t know you’ll love.

Health

Do You Have Nutrient Deficiencies? 72 The importance of follow-up nutritional testing. Roundup The latest medical 74 Research updates for people with allergies and food sensitivities.

Food for Thought

4 www.GlutenFreeandMore.com October/November 2018

to School Confessions of an 82 Back elementary school teacher.

FROZEN PIZZA AND PHOTO OF SALAD PIZZA BY OKSANA CHARLA; PALEO BREAD STICKS BY TIM BENKO/BENKO PHOTOGRAPHICS; ZUCCHINI BREAD BY JULES SHEPARD; KOMBUCHA BY CORY DERUSSEAU; BOWL OF SPICES © GETTY IMAGES PLUS/ISTOCK/TRAVELINGLIGHT

PALEO 60

Gluten-Free Food Allergy Fests

editor's note

October/November 2018

Ties That Bind Us

esearchers have long noted that farm children have lower rates of allergies than city kids. A new study conducted by a Dutch team now suggests that just living close to a farm that has livestock (cattle or pigs) confers some protective benefit. The way I see it, it comes down to this: the cowshed may hold secrets to our immunity (or lack of it). Since I live on a cattle farm and spend every day thinking about celiac disease, food allergies and sensitivities, this topic hits close to home. The same goes for all the studies coming out about the alpha-gal allergy, an allergic reaction to red meat that’s induced by a tick bite. Researchers now estimate that 20 percent of the people in rural central Virginia where I live have this allergy, although many don’t know they have it. (I know I have it. What I don’t know is how farm living helps with this one!) With the smorgasbord of delicious recipes we offer in each issue—and there are a lot of truly mouthwatering recipes in these pages—it’s easy to flip past our latest medical reports and in-depth research articles. But don’t. There’s a lot of really good information here in every issue. When this magazine was launched 20 years ago, the research on celiac disease was in its

Our Recipe Pledge infancy. We just didn’t know much. Today, scientists are busy exploring potential treatments, vaccinations and even a cure. The research on non-celiac gluten sensitivity and other gluten-related topics is also booming. And the research on the human microbiome (the huge community of helpful bacteria living within us) and its association with allergic diseases and autoimmune conditions is exploding. It’s very exciting to be covering all the progress. These may be divisive times for our country but the community of researchers is united. And unraveling the medical mysteries that confound us is their mission. Thank goodness for that.

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 Twitter: @GlutenFreeMore

Grab a Slice These mouthwatering pies are easy and irresistible. See “Homemade Pizza,” page 38.

Zucchini

Time for Lunch

There’s treasure in this humble squash. See “Sublime Zucchini,” page 44.

Mid-day magic. Plain and simple. See “Pile It On!,” page 54.

8 www.GlutenFreeandMore.com October/November 2018

Our GF Pizza Review

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We found the best that money can buy. See “The Best Pizza,” page 66.

Instagram @GlutenFreeAndMoreMag Pinterest /GlutenFreeMore

PHOTOS: EGGPLANT SALAD PIZZA AND SANDWICH BY OKSANA CHARLA ; ZUCCHINI © GETTY IMAGES PLUS/ISTOCK/KARMA_PEMA; BOY WITH COW: GETTY IMAGES PLUS/E+/OLEH SLOBODENIUK

Join the fun at our Gluten-Free Food Allery Fests. We may be coming to a city near you! For information, see page 64 and visit GFFAFest.com.

Gluten Free

October/November 2018, Vol. 21, No. 6

cookies  brownies  cupcakes  easy cakes  mixes Made in a dedicated Gluten-free & Nut-free Bakery

SHIPPED FRESH & DIRECT!     

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Order online or call (714) 968-9169

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Want to sell Gluten Free & More in your store? Gluten Free & More offers bulk pricing to retailers who would like to carry the magazine. For more information, contact Shannon Haggett at shaggett@aidcvt.com.

Gluten&FMroeree GlutenFree

AUGUST/SEPTEMBER

g • Healthy Livin

page 42

V E RE

I VI US E Living Delicious Eating • LHealthy

Summer Favorites! EpiPen page

Alternatives

PICNIC SALADS ces! GRILLING We Have Choipage 72 HOMEMADE BARS SMOOTHIES

FOOD

&More

DESIGN DIRECTOR Oksana Charla

MANAGING EDITOR Erica Dermer

FOOD EDITOR Beth Hillson

ASSOCIATE EDITORS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

CONTRIBUTORS

Lynn Armitage Mary Capone Matthew Kadey, RD Kim Lutz Kate Hillson Martung April Peveteaux Laurie Saloman, MS Sueson Vess Christine Woods

CONTRIBUTING PHOTOGRAPHERS

Tim Benko, Benko Photographics Oksana Charla Cory Derusseau Matthew Kadey, RD Michael Mullen Jules Shepard

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

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 healthcare 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.

MIX & MATCH

FANCY CUPCAKES

DAIRY-FREE EGG-FREE SOLUTIONS

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

VE USI REVI CL

Snack Bars

BOOST YOUR MOOD allergies ivity & food

Celiac Rash Quit page 16 n sensit That Won't WITH disease, glute celiac for people with

BEST BREWS 66

Perfect Burgers

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

FROZEN DESSERTS ES I NEW DF ALTERNATIV RASH I EPIPEN I DH: CELIAC I GF BEER REVIEW DESKO DINING TREATS I AL

PIES SUMMER TRE ATS LUNCHBOX ASIAN AMAZING O PALEO & KET

JUNE/JULY 2018

I LUNCHBOX SUMMER EATS FRESH & EASY

Make it

Our 20th Anniversary Issue!

GLUTEN FREE & MORE

2018

ts Easy Ea fresh!

#1 magazine

20 YEARS STRONG!

y Safety

& MORE GLUTEN FREE

Delicious Eatin

for Food-Allerg

EXC

Teacher Tips

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

EDITOR-IN-CHIEF Alicia Woodward, LCSW

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& More

Get the best bar for you page 64

FOOD BULLY ALERT page 30

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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.

ITCHY MOUTH? Find Out Why page 72

#1 magazine for people with celiac disease, gluten sensitivity & food allergies

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.

10 www.GlutenFreeandMore.com October/November 2018

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how tos

BY KIM LUTZ

Help! There’s a Vegan in My House! PREP: 20 MI N UTES | BAKE: 45-60 MI N UTES

Stuffed Acorn Squash MAKES 2 SERVI NGS

If oven space is at a premium on Thanksgiving Day, roast the squash the day before. Then stuff it and reheat it before the big meal. 1 medium acorn squash, halved, seeds removed 1 tablespoon + 1 teaspoon olive oil, more for drizzling before serving (optional) ½ teaspoon salt + more for season- ing squash halves, to taste ❧ Freshly ground pepper, to taste 3 fresh sage leaves 2 fresh thyme sprigs 1 medium carrot, diced (about 2/3 cup) 2 celery stalks, diced (about 1/3 cup) 1 white or yellow onion, diced (about 1 cup)

30 www.GlutenFreeandMore.com October/November 2018

1 (15-ounce) can cannellini beans, drained and rinsed, or 1½ cups cooked dried beans ¼ cup white wine

1. Preheat oven to 400°F. 2. Place squash halves, cut side up, on a baking sheet or pan. Drizzle 1 teaspoon olive oil over squash halves and rub it in with your fingers. Season with salt and pepper to taste. 3. Place squash in preheated oven and bake 45 to 60 minutes or until the flesh is tender. 4. While squash is baking, heat remaining

PHOTO OF STUFFED ACORN SQUASH BY KIM LUTZ

hanksgiving is just around the corner. Fortunately, serving something that’s plant-based and holiday-worthy is easy with this stuffed squash on your menu. Bursting with Thanksgiving flavor in a pretty presentation and loaded with protein, it’s a tasty stand-in for turkey. Best of all, it comes together quickly.

how tos

Gluten Free Holiday Baking Magic!

Help! There’s a Vegan at Thanksgiving! Food is central to Thanksgiving, with traditional dishes making their way to the holiday table year after year. Mashed potatoes, sweet potatoes, green beans and apple pie are just a few of the many favorites that can easily be veganized. Substituting dairy-free milk (soy, almond, rice, etc.), vegan sour cream and Earth Balance Vegan Buttery Sticks for their dairy counterparts makes it easy to keep the flavors you love while ensuring that everyone around your table comes away feeling happily stuffed.

Edward & Sons Trading Co., Inc. ®

805.684.8500 edwardandsons.com Let’s Do Organic® and Native Forest ® are trademarks of Edward & Sons Trading Co., Inc.

1 tablespoon olive oil in a saute pan or a large skillet over medium-high heat. Add sage and thyme and saute 1 minute or until herbs are fragrant. Discard herbs. 5. Add diced carrot, celery and onion to the saute pan and cook 2 to 3 minutes or until vegetables begin to soften. 6. Add beans, ½ teaspoon salt and pepper to taste and stir to combine ingredients. 7. Add white wine and cook 5 minutes, stirring occasionally until liquid is absorbed. 8. Slightly mash bean mixture with a potato masher or fork, keeping some beans intact. 9. Stuff squash cavities with bean mixture. (There may be some left over; save it for dip, sandwich spread or another use.) 10. Drizzle with additional olive oil before serving, if desired. Each serving contains 315 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 890mg sodium, 64g carbohydrate, 15g fiber, 6g sugars, 13g protein, 21Est GL.

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).

October/November 2018 GLUTEN FREE & MORE 31

how tos

DIY KOMBUCHA

This brew-your-own beverage is brimming with health benefits

BY SUESON VESS

Basic Kombucha MAKES 3 CUPS

This recipe uses a 1-quart wide-mouth mason jar but it can be easily doubled using 1 SCOBY and a 1/2-gallon mason jar. Ready-made plain kombucha is used to help fermentation; purchase it as a beverage at supermarkets and natural food stores. Kombucha is best when served cold. 1/4 cup organic sugar 3 cups purified water (water from a faucet filter that removes chlorine is sufficient) 2 tea bags (pure, unflavored green and/or black tea) 1/2 cup plain kombucha 1 SCOBY (see Shopping List)

omemade kombucha is made from sweetened tea (pure green tea or black tea) that’s been fermented with a SCOBY (symbiotic colony of bacteria and yeast), also known as a “mother” because of its ability to reproduce. The result is a tangy, probiotic-rich beverage that’s good for you and your digestion. It can be flavored with ginger, hibiscus, rose hips, lavender, fruit juice or any spices you love.

enough hot water into the jar to dissolve the sugar. Stir mixture until sugar is completely dissolved. 3. Add additional hot water to reach the 3-cup mark. Add tea bags and let tea steep 10 minutes. Remove and discard tea bags. 4. Let sugar-tea mixture cool to room temperature. Then add plain kombucha and SCOBY. Cover the jar with a paper coffee filter secured with a rubber band. 5. Let kombucha ferment 7 to 10 days out of direct sunlight. After 5 days, remove a small amount using a plastic straw and taste it for desired level of fermentation. The tea should taste less sweet than it did originally and it may be slightly effervescent. 6. When kombucha is ready to your liking, remove the SCOBY and place SCOBY in another clean glass container. Cover it with a little kombucha and refrigerate it to use for your next batch. 7. If desired, strain remaining kombucha into a separate clean mason jar. Cover with a regular mason jar lid and refrigerate kombucha until you drink it. Flavor it to your liking or enjoy it plain. Each cup contains 65 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 2mg sodium, 17g carbohydrate, 0g fiber, 16g sugars, 0g protein, 12Est GL.

32 www.GlutenFreeandMore.com October/November 2018

PHOTOGRAPHY BY CORY DERUSSEAU

1. Place sugar into a clean 1-quart wide-mouth mason jar. 2. Place water in a medium pot and bring it to a boil. Ladle

how tos Elderberry-Cherry Kombucha M A K E S 3 1/3 C U P S

High in antioxidants, cherry and elderberry help strengthen the immune system. For flavor variety, try substituting your favorite unsweetened fruit juice for the cherry juice in this recipe. 3 cups Basic Kombucha 1/4 cup unsweetened, tart cherry juice, preferably organic 2 tablespoons elderberry extract or concentrate (not syrup)

Best Place Put kombucha out of direct sunlight in a spot with good air circulation that’s about 70°F to 85°F. Warmer, kombucha ferments faster. Cooler, it ferments more slowly.

elderberry extract. 2. Refrigerate and drink chilled. Each cup contains 45 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 11g carbohydrate, 0g fiber, 5g sugars, 1g protein, 2Est GL.

Shopping List

Body Ecology bodyecology.com Caldwell’s Bio Fermentation Canada caldwellbiofermentation.com Cultures for Heath culturesforhealth.com

PHOTOGRAPHY BY CORY DERUSSEAU

Sueson Vess (specialeats.com) is a professional chef and food coach. She is author of Special Eats, available at GlutenFreeAndMore.com.

With each batch of kombucha, a second SCOBY will grow. Refrigerate extra SCOBY in a covered mason jar with a little plain kombucha until used. Here are simple rules for successfully fermenting kombucha. Well Equipped You need a wide-mouth quart mason jar, 1 SCOBY, a paper coffee filter, a rubber band or string and a plastic strainer. All equipment should be clean.

1. Combine basic kombucha, cherry juice and

Fermentation occurs more quickly with commercial SCOBY cultures, available online. Follow package directions.

Kombucha Tips

Tell Me More

For additional information about the science, nutrition and good taste of kombucha and other fermented foods, check out these classic books. The Art of Fermentation by Sandor Katz & Michael Pollan Fermented Foods, for Health by Deirdre Rawling, PhD, ND The Nourished Kitchen by Jennifer McGruther Wild Fermentation by Sandor Katz & Sally Fallon

Let It Breathe Kombucha needs air, so don’t cover the container with plastic, metal or glass. Instead, cover it with a clean paper coffee filter, a cloth or a paper towel secured with a large rubber band or string. Keep It Separate Don’t make or store other ferments next to kombucha. If you’re making yogurt, sauerkraut or kimchi, do it in a different part of your kitchen or house. Avoid Metal Do not use metal of any kind when making kombucha. Wash your hands and remove your rings before handling the SCOBY. Why Strain? Kombucha contains floating yeast particles. These are harmless but some people may find them unappetizing. If that’s you, strain your kombucha with a plastic strainer (not metal). Chill Out Kombucha tastes best when it’s cold. Keep it refrigerated until served.

October/November 2018 GLUTEN FREE & MORE 33

Homemade Pizza MIX & MATCH TOPPINGS & CRUSTS FOR MOUTHWATERING PIZZAS

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If you think homemade pizza is a lot of work, give these recipes a try. Their simple ingredients are easy to put together and they yield fabulous results. Pair our homemade Perfect Pizza Crust (Traditional or Flatbread) or our Cauliflower Crust with a wonderful assortment of toppings. Pizza night has never been tastier!

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38 www.GlutenFreeandMore.com October/November 2018

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By Beth Hillson

BEST DIY PIZZAS PR EP: 30 MI N UTES | BAKE: 15–18 MI N UTES

PR E P: 2 0 MI N UTES | BAKE: 15–18 MI N UTES

PR EP: 25 MI N UTES | BAKE: 25–30 MI N UTE S

Margherita Pizza

Pear, Caramelized Onion, Prosciutto & Gorgonzola Pizza

Red Potatoes, Garlic & Rosemary Pizza

M A K E S 2 TO 4 S E R V I N G S

PHOTO OF PIZZA DOUGH © GETTY IMAGES PLUS/ISTOCK/GERENME

A classic, the Margherita pizza is said to have been created for Queen Margherita of Italy. It shows off the colors of the Italian flag with red tomatoes, white mozzarella and fresh green basil. It’s so scrumptious and easy that you’ll find yourself making it again and again. We’ve included a bit of baby arugula for added interest. 1 (12-inch) Perfect Pizza Crust (Tradi tional) (page 43) 2 teaspoons olive oil, more to oil pizza pan 1/2 cup gluten-free pizza sauce, more as desired 2 cups fresh shredded mozzarella cheese or cheese of choice 11/2 cups cherry tomatoes, cut in half, or 2 vine-ripened tomatoes, thinly sliced 1/2 cup baby arugula 1/4 cup fresh basil, roughly sliced 1/4 teaspoon crushed red pepper flakes, optional ❧ Salt and pepper, to taste

1. Place pizza stone (if using) on the bottom rack of oven. Preheat oven to 425°F.

2. Prepare Perfect Pizza Crust per instructions. Press pizza dough into a well-oiled 12-inch pizza pan. Cover crust and let rise 15 minutes. 3. Place crust in preheated oven to parbake 12 minutes. Brush with 2 teaspoons oil. Spread pizza sauce evenly over the top of the crust, leaving a 1/4-inch edge. Sprinkle mozzarella cheese evenly over the top, followed by tomatoes and arugula. Top with basil, red pepper (if using) and salt and pepper to taste. 4. Place topped pizza into preheated oven and bake 15 to 18 minutes. One serving yields 2 slices. Each slice contains 281 calories, 12g total fat, 4g saturated fat, 0g trans fat, 16mg cholesterol, 328mg sodium, 33g carbohydrate, 3g fiber, 3g sugars, 11g protein, 20Est GL.

M A K E S 2 TO 4 S E R V I N G S

This recipe makes 2 small flatbreads (about 6x12 inches). Be sure to use Bosc pears; Bartlett pears produce a lot of juice that can make the crust soggy. If using gorgonzola cheese, check labels to make certain it’s gluten-free. 1 Perfect Pizza Crust made into 2 (6x12-inch) Flatbreads (page 43) 2 tablespoons olive oil, divided 2 large onions, thinly sliced ❧ Pinch of salt 3 small Bosc pears, thinly sliced ¾ cup crumbled gorgonzola cheese or cheese of choice 3 ounces chopped prosciutto, optional

1. Place pizza stone (if using) onto bottom rack of oven. Preheat oven to 425°F.

2. Prepare Perfect Pizza Crust per instructions for 2 (6x12-inch) flatbreads. Cover with plastic wrap and let rise 15 minutes while preparing toppings. 3. In a large skillet, heat 1 tablespoon olive oil. Add onion slices and salt. Sauté onions over medium heat until they soften and become golden brown, about 15 minutes. Set aside. 4. Brush the risen flatbreads with remaining olive oil. Scatter pear slices over the top. Add onions, cheese and prosciutto, if using. 5. Use a pizza peel (paddle) if available and slide flatbreads onto preheated pizza stone. Alternatively, prepare flatbreads on a baking sheet and bake on the lowest rack of the oven. Place in preheated oven and bake 15 to 18 minutes or until edges are golden brown and cheese has melted. One serving yields 2 slices. Each slice contains 299 calories, 13g total fat, 4g saturated fat, 0g trans fat, 9mg cholesterol, 483mg sodium, 42g carbohydrate, 5g fiber, 8g sugars, 6g protein, 21Est GL.

M A K E S 2 TO 4 S E R V I N G S

Reminiscent of a loaded baked potato, this pizza is topped with crumbled bacon and dollops of sour cream. The traditional crust (not flatbread) is recommended for this topping combination. Note: This crust is not parbaked before toppings are added. 1 (12-inch) Perfect Pizza Crust (Tradi- tional) (page 43) 1 pound small red potatoes, thinly sliced 2 tablespoons olive oil, more for oiling pans and brushing top 2 garlic cloves, crushed 2 teaspoons chopped fresh rosemary 1/2 teaspoon salt 1/4 teaspoon black pepper 2 cups (8 ounces) grated fresh mozzarella or mozzarella-style cheese of choice 1/4 cup Parmesan cheese of choice, more if desired 4 slices cooked smoked bacon, crumbled (for topping) ½ cup sour cream of choice, optional ❧ Fresh rosemary leaves, for garnish ❧ Coarse sea salt, for garnish, optional

1. Set a pizza stone (if using) on the bottom rack of the oven. Preheat oven to 425°F.

2. Prepare Perfect Pizza Crust (Traditional) and press dough into a well-oiled 12-inch pizza pan. Cover with plastic wrap and let rise in a warm, draft-free place (about 15 minutes) while preparing potatoes.

CAULIFLOWER CRUST page 42 PERFECT PIZZA CRUST (Traditional or Flatbread) page 43

October/November 2018 GLUTEN FREE & MORE 39

By Jules Shepard

Sublime Zucchini

Delicious ways to eat summer squash

44 www.GlutenFreeandMore.com October/November 2018

PHOTO OF ZUCCHINI © GETTY IMAGES PLUS/ISTOCK/KARMA_PEMA

he humble zucchini can yield surprising culinary riches. Zucchini adds structure and moisture to gluten-free baked goods. It’s also a nutritional powerhouse, delivering plant-based protein, vitamins, minerals, antioxidants and dietary fiber. These easy recipes bring out the very best in this abundant, versatile summer squash.

Lose the guilt. You can feel good about offering the cookie monsters in your house these tasty, moist and chewy gems. No one will suspect these cookies contain added nutrition!

P R E P: 2 5 M I N U T E S | B A K E : 1 1 – 1 2 M I N U T E S

Zucchini Oat Cookies MAKES 4½ DOZEN CO OKI ES

PHOTOGRAPHY BY JULES SHEPARD

Shredded zucchini gives these cake-like cookies structure and moisture. Grate the zucchini or process it using the fine plate of a large food processor. Once measured out, spread the shredded zucchini onto doubled paper towels, cover with more paper towels and press gently to release excess moisture. For a lower-glycemic cookie, replace the brown sugar with unrefined coconut palm sugar. This recipe can be made egg-free; see instructions. 1/2 cup cold coconut oil or vegetable shortening 1 cup brown sugar or coconut palm sugar, packed 1 teaspoon pure vanilla extract 1 large egg 1½ cups grated zucchini (about 1 medium zucchini), pressed between paper towels 13/4 cups Jules’ Homemade All-Purpose Flour Blend (page 49) or all-purpose gluten-free blend of choice with xanthan gum 1½ cups gluten-free instant oats (purity protocol) 2 teaspoons ground cinnamon 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt ½ cup chocolate chips, raisins or dried cranberries, optional

1. Preheat oven to 350°F. Line baking sheets with parchment paper.

2. Place coconut oil and sugar into a large

6. Place cookies in preheated oven and bake

mixing bowl. Beat until ingredients are combined and fluffy. Add vanilla and egg and beat 1 minute. Stir in grated zucchini. 3. In a separate bowl, whisk together flour blend, oats, cinnamon, baking powder, baking soda and salt. 4. Add dry ingredients to wet mixture, beating on low speed until a uniform dough comes together. Stir in chocolate chips, raisins or cranberries, if using. 5. Spoon tablespoon-size mounds of dough (or use a 1-ounce scoop) onto prepared baking sheets. Roll each mound of dough into a ball between your palms. Return balls to baking sheets and press lightly with the back of a spoon to flatten to about 1 inch in diameter. Leave 1 to 2 inches between cookies. (Cookies will not spread much.)

11 to 12 minutes or until centers no longer look raw and edges are lightly browned. 7. Remove from oven and let cool on a wire rack. Each cookie contains 66 calories, 2g total fat, 2g saturated fat, 0g trans fat, 4mg cholesterol, 39mg sodium, 11g carbohydrate, 0g fiber, 4g sugars, 1g protein, 7Est GL.

Egg-Free For Egg-Free Zucchini Oat Cookies, omit 1 egg. Reduce oil to 6 tablespoons. Combine 2 tablespoons Follow Your Heart Vegan Egg with 6 tablespoons ice-cold water. Use this mixture to replace the egg in step 2. Press the cookie dough into the shape you desire as these cookies will not spread or change shape when baked.

October/November 2018 GLUTEN FREE & MORE 45

By Matthew Kadey, RD

Spice is Nice International spice blends are your passport to flavor P R E P: 2 5 M I N U T E S | C O O K : 1 0 M I N U T E S

Masala Chickpea Kale Stir-Fry MAKES 4 SERVI NGS

Sometimes simple is best. In this vegetarian stir-fry, garam masala helps deliver a balance of homey and exotic. Quick to put together, this dish is ideal for hectic weeknights. 1 tablespoon canola or grapeseed oil 4 cups cooked or canned chickpeas (drained and rinsed) 3 garlic cloves, sliced 1 tablespoon minced fresh ginger 1 tablespoon garam masala 1/2 teaspoon turmeric 1/4 teaspoon cayenne pepper 1/4 teaspoon salt 2 cups cherry tomatoes, halved 6 cups chopped kale 1/4 cup chopped unsalted roasted almonds, optional ❧ Juice of 1/2 lemon

1. Heat oil in a wok or large skillet over medium heat. Add chickpeas, garlic and ginger; cook 4 minutes, stirring often. Stir in garam masala, turmeric, cayenne and salt; cook 30 seconds. Add tomatoes and heat 2 minutes, stirring often. Add kale to pan and cook until tender and slightly wilted. Stir in almonds, if using, and lemon juice. 2. To make the yogurt sauce, stir together yogurt, tahini, olive oil, scallion, lemon zest and salt in a small bowl. 3. Serve stir-fry topped with dollops of yogurt sauce.

Yogurt Sauce

Each serving contains 474 calories, 16g total fat, 2g saturated fat, 0g trans fat, 2mg cholesterol, 228mg sodium, 64g carbohydrate, 16g fiber, 12g sugars, 24g protein, 25Est GL.

3/4 cup plain Greek-style dairy or dairy- free yogurt of choice 2 tablespoons tahini 1 tablespoon extra-virgin olive oil 1 scallion (green onion), chopped 1 teaspoon lemon zest 1 pinch salt

50 www.GlutenFreeandMore.com October/November 2018

Each tablespoon of yogurt sauce contains 25 calories, 2g total fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 11mg sodium, 1g carbohydrate, 0g fiber, 0g sugars, 1g protein, 0Est GL.

PHOTOGRAPHY BY MATTHEW KADEY

One commonality among international cuisines is the heavy reliance on spices to infuse dishes with signature flavor. A number of cultures have spent centuries experimenting with mixtures of spices and herbs to enhance their cuisine. With all the tough work done, you can use these spice blends to add excitement to your everyday cooking.

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

Butternut Lentil Soup MAKES 4 SERVI NGS

SOUP PHOTO BY MATTHEW KADEY; SPICES © GETTY IMAGES PLUS/ISTOCK/TRAVELING LIGHT

Infused with the warmth of Ras el Hanout (a Moroccan spice blend) and the sweetness of butternut squash, this comforting soup is like a bear hug for your tastebuds. Lentils make each spoonful silky and substantial. Garnish with your favourite toppings, such as roasted chickpeas, cilantro, pumpkin seeds, pistachios, coconut chips or crumbled feta. Leftover soup tends to thicken; reheat with some additional broth (or water) to thin as needed. 1 tablespoon canola or grapeseed oil 1 large yellow onion, chopped 1/2 teaspoon salt 2 medium carrots, chopped 2 garlic cloves, chopped 2 tablespoons tomato paste 1 tablespoon Ras el Hanout 3 cups peeled, chopped butternut squash 1 cup uncooked red lentils 4 cups gluten-free vegetable broth, more as needed 1 cup light coconut milk ❧ Juice of 1/2 lime

1. Heat oil in a large heavy-bottom saucepan over medium heat. Add onion and salt; cook until onion is softened and beginning to brown, about 4 minutes. Add carrots; heat 3 minutes. Add garlic; heat 1 minute. Place tomato paste and Ras el Hanout in pan and heat 1 minute. 2. Add butternut squash, lentils and broth to pan, bring to a boil, reduce heat to medium-low and simmer, covered, until squash and lentils are tender, about 20 minutes. 3. Place contents of pan, coconut milk and lime juice in a blender container and process until smooth. Alternatively, add coconut milk and lime juice to the pan and puree soup using an immersion blender. If soup is too thick for your liking, blend in additional broth. Each serving contains 405 calories, 8g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 535mg sodium, 68g carbohydrate, 23g fiber, 17g sugars, 17g protein, 20Est GL.

P R E P: 2 0 M I N UT E S

TIP If you’re grinding whole

Ras el Hanout This fragrant spice blend is used in North Africa. If you can’t find it in local stores, mix up your own version. Store it in an airtight container at room temperature (away from light) up to 2 months.

spices and coffee in the same machine, grind some rice kernels to a powder after removing the ground spices. The rice will absorb the residual seasonings.

1/2 teaspoons coriander seeds 1 3/4 teaspoon cumin seeds 1/2 teaspoon fennel seeds 1 teaspoon paprika 3/4 teaspoon ground ginger 3/4 teaspoon turmeric 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon cayenne 1/2 teaspoon ground cinnamon 1/2 teaspoon ground allspice 1/4 teaspoon ground cloves 1/4 teaspoon ground cardamom 1/4 teaspoon ground nutmeg

1. Heat a skillet over medium heat. Add coriander seeds, cumin seeds and fennel seeds to skillet and heat until seeds are aromatic and slightly darkened, 3 to 4 minutes, shaking pan often.

2. Transfer seeds to a spice mill, coffee grinder or mortar and pestle and let cool. Finely crush seeds. 3. Place all other ingredients in a bowl. Add crushed seeds and mix until ingredients are thoroughly combined.

October/November 2018 GLUTEN FREE & MORE 51

By Matthew Kadey, RD

Pile It On

asy to prepare and oh-so comforting, a sandwich is the go-to lunch for millions of Americans. Don’t let your midday meal get as stale as week-old gluten-free bread. Pile on the flavor with these allergy-friendly sandwiches. They’re stuffed with healthy proteins, vibrant veggies and DIY spreads.

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

Fig Prosciutto Sandwich MAKES 4 SERVI NGS

High-quality cured meat, like prosciutto or soppressata, makes a lunch sandwich extra-special. These have more flavor than standard deli meat, so you’re satisfied with less. Sauerkraut provides tang, as well as gut-healthy probiotics. The fig spread gives this sandwich a rich, sweet flavor nuance.

1 cup dried figs, tough stems trimmed 1 teaspoon red wine vinegar 1 cup apple cider or apple juice 8 slices gluten-free bread, prefer2 teaspoons lemon zest ably toasted 2 teaspoons grainy mustard 4 ounces thinly sliced prosciutto 2 cups fresh arugula 1 cup raw sauerkraut 1 teaspoon extra virgin olive oil 1 cup sliced roasted red pepper

54 www.GlutenFreeandMore.com October/November 2018

PHOTOGRAPHY BY OKSANA CHARLA

Sandwiches made interesting & delicious

1. Place dried figs and apple cider in a medium saucepan. Bring to boil, reduce heat to medium-low and simmer, covered, 10 minutes. Place contents of pan, along with lemon zest and mustard, in a blender or food processor container and process until mixture is just slightly chunky. 2. Toss arugula with olive oil and red wine vinegar. 3. To assemble a sandwich, spread about a quarter of the fig mixture on 2 slices of toasted bread. Top 1 slice with a quarter of prosciutto, sauerkraut, roasted red pepper and arugula. Place second bread slice, fig side down, on sandwich and slice in half. 4. Repeat with remaining ingredients to make three more sandwiches.

Use collards instead of bread for a fresh taste and crunch without the extra carbs.

Each sandwich contains 372 calories, 8g total fat, 3g saturated fat, 0g trans fat, 15mg cholesterol, 880mg sodium, 65g carbohydrate, 6g fiber, 28g sugars, 11g protein, 31Est GL.

P R E P: 2 5 M I N U T E S

Bean & Veggie Collard Wraps MAKES 4 SERVI NGS

PHOTOGRAPHY BY MATTHEW KADEY

For the freshest-tasting lunch possible, swap out the bread for sturdy collards and use creamy bean spread and crunchy veggies as a tasty filling. It’s like eating a hand-held salad. These wraps can be prepared the night before. 2 cups cooked or canned white navy beans (rinsed and drained if canned) 1/2 cup oil-packed sun-dried tomatoes 3 tablespoons extra-virgin olive oil ❧ Juice of 1/2 lemon 2 garlic cloves, minced 2 teaspoons fresh thyme 1 teaspoon ground paprika 1/2 teaspoon ground cumin

1/4 teaspoon salt 1/4 teaspoon black pepper 8 large collard green leaves 1 large red bell pepper, thinly sliced 1 large carrot, sliced into match sticks 1 cucumber, cut into matchsticks 1 cup fresh flat-leaf parsley, chopped 2 tablespoons red wine vinegar

1. Using a food processor, blend together navy beans, sun-dried tomatoes, olive oil, lemon juice, garlic, thyme, paprika, cumin, salt and pepper. 2. To prepare a wrap, cut off the firm white stalks from the bottom of 2 collard leaves. With a sharp knife, fillet off the thickest parts of the remaining stalks that run down the backside of the leaves. 3. Place collard leaves with stalk ends

at opposite sides and partially overlap the leaves. Spread some of the bean mixture down the center and top it with a quarter of the bell peppers, carrots, cucumbers and parsley. Drizzle some vinegar over the vegetables. 4. Beginning at the bottom, tightly roll up the leaves, tucking in the sides as you go. Repeat with remaining ingredients. 5. To serve, cut wraps in half on a bias. Each wrap contains 330 calories, 12g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 346mg sodium, 47g carbohydrate, 19g fiber, 8g sugars, 14g protein, 15Est GL.

schar.com

Schar’s gluten-free Deli Style Sourdough Bread is the perfect size, taste and texture to take your sandwich from ho-hum to something extraordinary. Available nationwide in shelf-stable packaging.

October/November 2018 GLUTEN FREE & MORE 55

By Mary Capone

Delicious grain-free recipes for biscuits, breadsticks & more

ince many in my family now follow a paleo diet, I’ve been creating lots of grain-free breads, biscuits, rolls and breadsticks. Combinations of nut flours, seeds, coconut flour and tapioca starch/flour deliver delicious results—high-protein breads with textbook texture, deep flavor and that rewarding crunch we crave. These surprisingly simple recipes make delicious grain-free breads that are intrinsically nourishing and deeply satisfying.

60 www.GlutenFreeandMore.com October/November 2018

P R E P: 1 5 M I N U T E S | B A K E : 3 5 – 4 5 M I N U T E S

Seedy Paleo Loaf Bread M A K E S O N E 9 X 5 - I N C H LO A F

This yeast-free, grain-free, gum-free bread is super easy to make. No waiting for yeast to proof or bread to rise. Mix all ingredients in one bowl, add seeds or fruit (see Cinnamon Raisin Breakfast Loaf variation) and you’ll have a delicious, nutritious loaf in short order. For best results, do not replace the eggs in this recipe. 1 cup almond meal 3/4 cup tapioca starch/flour ½ cup flax meal 2 teaspoons baking powder 1 teaspoon salt 6 tablespoons vegetable oil, such as olive oil, grape seed oil or coconut oil 1/3 cup lukewarm water 3 large eggs + 1 egg white 1 tablespoon honey, agave nectar or pure maple syrup 1/2 teaspoon apple cider vinegar 2 tablespoons unsalted raw sunflower seeds 2 tablespoons unsalted raw sesame seeds or pumpkin seeds 2-3 tablespoons unsalted raw pumpkin seeds, sesame seeds or poppy seeds or combina tion, for sprinkling

PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS

Paleo Breads

P R E P: 2 0 M I N U T E S | B A K E : 1 8 TO 2 0 M I N U T E S

Crunchy Breadsticks M A K E S 1 8 TO 2 4 B R E A D ST I C K S

REAL BREAD — FAST, EASY & DELICIOUS!

Smoked paprika and garlic powder give this recipe a spicy, savory lift. For flavor variation, try adding fresh rosemary, curry powder or caraway seeds in place of the paprika. For best results, do not replace the eggs in this recipe. 1 cup water 1/2 cup (1 stick) unsalted butter or coconut butter 1 teaspoon salt 1 dash black pepper 1 cup tapioca starch/flour 6 tablespoons flax meal 3 large eggs 2 teaspoon smoked paprika or variation of choice ½ teaspoon garlic powder (if using garlic salt, reduce salt to ½ teaspoon) ❧ Sesame seeds, for garnish, optional

1. Preheat oven to 425°F. Lightly grease 2 baking sheets or line them with parchment paper.

2. In a medium saucepan, heat water, butter, salt

PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS

1. Preheat oven to 350°F. Lightly grease a 9x5-inch loaf pan with cooking spray or oil. 2. Place almond meal, tapioca starch/flour, flax meal, baking powder and salt in the bowl of a stand mixer with a paddle attachment or in a large mixing bowl. Stir to blend. 3. Add oil, water, eggs, egg white, honey and vinegar to dry ingredients and mix to combine. 4. Stir sunflower seeds and sesame seeds into batter. The dough will have the consistency of loose muffin batter. 5. Transfer dough to prepared pan. Sprinkle top with 2 to 3 tablespoons seeds. 6. Place in preheated oven and bake 35 to 45 minutes or until loaf is golden-brown and sounds hollow when tapped.

and pepper over medium heat until mixture comes to a light boil. Add tapioca starch/flour and flaxseed meal to pan and stir to combine ingredients. Cook 2 minutes over low heat, stirring constantly until a sticky dough forms. 3. Pour hot mixture into a food processor or stand mixer with the paddle attachment. Let cool 5 minutes before adding the eggs, 1 at a time. Blend until incorporated. Dough should be smooth, sticky and elastic. Mix in paprika and garlic powder (or variation of choice).

Variation For Cinnamon Raisin Breakfast Loaf, blend 1 tablespoon ground cinnamon into the dry ingredients in step 2. Stir 1/2 cup raisins into the batter in step 4. Bake as instructed.

Loaf yields 12 slices. Each slice contains 208 calories, 16g total fat, 2g saturated fat, 0g trans fat, 53mg cholesterol, 250mg sodium, 13g carbohydrate, 3g fiber, 2g sugars, 7g protein, 6Est GL.

October/November 2018 GLUTEN FREE & MORE 61

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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

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#gffafest

By Erica Dermer

GF PRODUCT REVIEW

Part 8 in Gluten Free & More’s in-depth series on the best gluten-free packaged foods.

66 www.GlutenFreeandMore.com October/November 2018

PHOTOGRAPH OF GF FROZEN PIZZA BY OKSANA CHARLA

THE BEST FROZEN PIZZAS

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) Best GF Beers (Aug/Sept 2018)

hat’s more tempting than a fresh-from-the-oven pizza with a perfect crust, bubbling cheese and fresh toppings? Not much is better! Thanks to tasty commercial brands, going gluten-free doesn’t mean you have to forgo delicious pizza. Our readers have told us that they prefer to buy premade gluten-free frozen pizzas, rather than making their own from scratch or using premade pizza crusts. We agree—it’s great to be able to grab something quick and ready-to-go out of the freezer. With this epic taste test, we found quite a few pizzas that we’d like to eat on a regular basis, including a handful of superstar brands. For those who prefer homemade, we’ve got you covered. Turn to “Homemade Pizza” on page 38. These easy and tasty pizza recipes will have you drooling!

PHOTOGRAPH OF PIZZA SLICE BY OKSANA CHARLA

WHAT WE LOOKED FOR We tested around 45 frozen gluten-free pizzas to find the best. After tasting so many varieties and emerging from our post-pepperoni haze, we came to a few conclusions. } Crust. A good crust makes all the difference. We love crusts that are crispy on the outside, yet have a bit of chew on the inside. Not so crunchy that they’re like a cracker and not so spongey that they’re like a cake batter gone wrong. } Price. With some pizzas over $10 and only serving two, we understand why price is such an issue with frozen pizza. While store-brand pizzas and huge name brands are cheaper, the quality often declines. We looked for quality first, but tried to keep price in mind, too. } Size. We appreciate large pies. When you have a bunch of hungry kids (or two hungry adults), it’s nice to have a large pizza. We were disappointed when some frozen pizzas were the size of personal pizzas, even though their packages indicated they served two or four. } Toppings. We like to see a good amount of toppings on a pizza (no measly mushrooms or skimpy sausage!). We also appreciate when a company offers different flavor varieties.

READERS’ OPINIONS

Our GF&M Survey Says... Readers enthusiastically responded to our GF&M Pizza Survey (over 1,000 of you voted). Here's what you said:

How often do you purchase GF frozen pizza? Once a week or more—I love pizza!

15%

Less than once a week but more than once a month.

38%

Less than once a month but more than every 6 months. About every 6 months.

30% 7%

I don't often purchase gluten-free frozen pizza.

11%

Clearly everyone isn't feasting on the best GF pizzas available. This was obvious when we asked:

When it comes to GF pizza, what are your biggest complaints? It's too expensive. It doesn't taste like “regular” pizza. It just doesn’t taste good . The pizza is too small. The crust is soggy. The toppings are too sparse. The pizza lacks flavor.

30% 20% 8% 7% 6% 5% 5%

EDITORS’ FAVORITES BEST GLUTEN-FREE PIZZAS When it comes to pizza night, we are all looking for the best. Thankfully, we discovered these brands. They’re tops for taste. And they’re all certified gluten-free or produced in dedicated gluten-free facilities.

BEST OVERALL BRANDS Listed in alphabetical order. Against the Grain Gourmet We don’t know how they did it with just tapioca starch, milk, eggs, oil and cheese, but this pizza crust tastes like crust. The cheese in the crust helps to crisp it up and adds flavor—we love it! The Three Cheese and uncured Pepperoni flavors were a grain-free hit (although we weren’t big fans of the nut-free Pesto flavor). A bonus—these pies are big enough (and tasty enough) to feed a family. Contains dairy, eggs

againstthegraingourmet.com

October/November 2018 GLUTEN FREE & MORE 67

substitutions

GF Flour Replacements

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Flax Seed Meal

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Ground Chia Seed

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Potato Flour (not Potato Starch)

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Tapioca Starch/Flour

Psyllium Seed Powder

Sorghum Flour

Quinoa Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

76 www.GlutenFreeandMore.com October/November 2018

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) for 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. October/November 2018 GLUTEN FREE & MORE 77

Quick-Start Guide | CASEIN-FREE DIET

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 Pudding, 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

Kosher is good Kosher pareve foods are casein free. Foods certified as kosher non-dairy or pareve are free of dairy proteins.

Bovines and you All bovine milk and milk products contain casein.

➥ Foods that may contain casein Margarine Tuna Fish Cosmetics, Medicines Lactic Acid Artificial Flavoring Semisweet Chocolate Hot Dog Lunch Meats Sausage Ghee

The magazine with the answers Gluten Free & More GlutenFreeandMore.com ■ recipes,

recipes, recipes advice ■ latest research ■ product reviews ■ support, connections & inspiration ■ expert

Dairy free may contain casein Many non-dairy foods contain casein proteins. Avoid foods that contain any ingredient with casein or caseinate.

Follow GlutenFreeAndMore Twitter: @GlutenFreeMore Facebook /GlutenFreeandMore

• Be a food detective • Always read labels • If in doubt, go without •

Instagram @GlutenFreeAndMoreMag Pinterest /GlutenFreeMore

Call food companies if ingredients are suspect to determine if a product is safe for you. 2018 Note: This guide is not meant to be an exhaustive resource.

VISIT GLUTENFREEANDMORE.COM TO PURCHASE CASEIN-FREE DINING CARDS. 78 www.GlutenFreeandMore.com October/November 2018

GLUTEN-FREE DIET | Quick-Start Guide

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

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.

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.

recipes, recipes ■ expert advice ■ latest research ■ product reviews ■ support, connections & inspiration

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

GlutenFree Teacher Tips for Food-Allergy Safety

Delicious Eating • Healthy Living

Easy Eats

Make it fresh! SUMMER PIES LUNCHBOX TREATS AMAZING ASIAN PALEO & KETO

Perfect Burgers page 42

&More VE USI REVI CL

■ recipes,

FRESH & EASY SUMMER EATS I LUNCHBOX TREATS I AL DESKO DINING I GF BEER REVIEW I DH: CELIAC RASH I EPIPEN ALTERNATIVES I NEW DF FROZEN DESSERTS

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.

Gluten Free & More GutenFreeandMore.com

AUGUST/SEPTEMBER 2018

Always read the label

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

GLUTEN FREE & MORE

The magazine with the answers

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

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.

Keep in mind

➥ What about alcohol?

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

Call First

➥ Grains allowed

Be a food detective

BEST BREWS page 66

EpiPen Alternatives We Have Choices! page 72

Celiac Rash That Won't Quit page 16 #1 magazine for people with celiac disease, gluten sensitivity & food allergies

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.

October/November 2018 GLUTEN FREE & MORE 79