Gluten Free LIVING WITHOUT’s
PASTA LOVERS!
& MORE
Lasagna, Gnocchi & Ravioli Must-Have Menus EASTER & PASSOVER
7
Secrets
to Smarter GF SHOPPING
Fabulous Fiesta!
Mexican Party Foods
Surprising Signs You’re Gluten Sensitive AmericA’s #1 mAgAzine for PeoPle with Allergies And food sensitivities
BIGGEST ISSUE EVER!
2 www.LivingWithout.comJune/July 2014
Gluten& Free MORE LIVING WITHOUT’s
contents
April/May 2015
features 30 Make Your Own Pasta Flavorful, time-honored recipes bring out the best of Italy.
on the cover
Better-for-you soups deliver delicious goodness.
APRIL/MAY 2015 HOMEMADE PASTA I EASTER & PASSOVER MENUS I MEXICAN PARTY FOODS I SPRING SOUPS I SIGNS OF GLUTEN SENSITIVITY I SMART GF SHOPPING
Gluten& Free MORE LIVING WITHOUT’s
Lasagna, Gnocchi & Ravioli
BIGGEST ISSUE EVER!
Must-Have Menus
7
Secrets
to Smarter GF SHOPPING
Mexican Party Foods
Surprising Signs You’re Gluten Sensitive
56 Feast & Fiesta!
38 64
Healthy and delicious, these holiday recipes celebrate renewal.
Display until May 5, 2015
GlutenFreeandMore.com
in every issue 6 8 10 11 109 110 111 112
Make 3 stress-free entrees with these quick & easy recipes.
64 Easter Dinner
Fabulous Fiesta!
AMERICA’S #1 MAGAZINE FOR PEOPLE WITH ALLERGIES AND FOOD SENSITIVITIES
52 GF Fast Food
Savor Cinco de Mayo with this fun and festive Mexican menu.
EASTER & PASSOVER
April/May 2015
LIVING WITHOUT’s GLUTEN FREE & MORE
Cover photography by Benko Photographics
Vegetable Lasagna, page 38.
PASTA LOVERS!
52
44 Soup’s On
Recipe & Allergen Index Editor’s Note Contributors We Hear You GF Flour Substitutions Substitution Solutions Gluten-Free Diet Guide Casein-Free Diet Guide
74 The Magic of Meringue A slice of heaven, with and without eggs.
78 Flavors of Jerusalem These easy recipes are top picks for Passover and all year round.
90 TRAVEL | Visit Columbus! What to see and where to eat in Ohio’s largest city.
74 April/May 2015 GLUTEN FREE & MORE
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77
68 76 106
71 90 82
departments
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64
lifestyle
12 YOU SAID IT Protein Bars Save the Day We asked you, “Has a protein bar ever felt like a lifesaver?” Here’s what you told us.
16 Rachelle Lefevre The star of television’s Under the Dome lives without cow’s milk.
18 We’ve Got “Issues” Irreverent solutions to your real life food-allergy drama.
must haves
21 Read It Books we think you’ll love.
22 Try It
100
health
96 Gluten Sensitivity Our Q&A with the nation’s leading experts.
100 Research Roundup The latest medical news for people with allergies and food sensitivities.
104 Fortify & Enrich Many conventional processed foods are fortified. Gluten-free processed foods are not. Does it matter?
106 Pregnant Skin Natural ways to pamper your skin when you’re expecting.
food for thought
114 A Whole New World Imagine being free of food allergies.
Special products for your special diet.
how tos
24 Ask the Chef Food editor Beth Hillson answers your baking questions.
26 Kitchen Goofs We all make mistakes. Here’s how to ward off five common cooking botches.
28 Smarter GF Shopping Insider tips from a grocery store expert.
4 www.GlutenFreeandMore.com April/May 2015
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THE SCOOP OF PROTEIN POWDER, NOT ICE CREAM...
IT JUST TASTES THAT GOOD! With a taste as good as an Ice Cream Shoppe and nutrition like nothing else! 2 complete proteins: WHEY & QUINOA — yielding 20g protein, 7g fiber, and probiotics. All UNDER 170 CALORIES per serving.
From the makers of NoGii Gluten-Free High Protein Bars
NoGii.com April/May 2015 GLUTEN FREE & MORE
5
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
recipe index & Allergen Guide
Appetizers Artichoke Stuffed Mushrooms, page 66 Deviled Eggs, page 68 Faux Deviled Eggs with Curried Carrot Filling, page 68 Refried Black Beans, page 57
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Soups Asparagus Minestrone Soup, page 45 Carrot Ginger Soup with Roasted Chickpeas, page 51 Chilled Radish Soup with Sunflower Cream, page 48 Chilled Strawberry Rhubarb Dessert Soup, page 50 Pea Mint Soup, page 50 Sorrel Lentil Soup with Lemon Coconut Cream, page 46 Turkey, Sorghum and Spinach Soup, page 47
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Entrees Flour Tortillas, page 61 Giant Mushroom Ravioli, page 41 Grilled Sweet Potato Veggie Tacos, page 60 Homemade Crepe Pasta, page 37 Homemade Pasta, page 34 Pork Cutlets with Marsala Wine, page 54 Roasted Pomegranate Cornish Hens, page 81 Sloppy Joes, page 55 Spinach Ricotta Gnocchi, page 40 Tamales, page 58 Vegetable Lasagna, page 39 Yogurt Marinated Lamb Roast, page 70
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Desserts Chocolate Apricot Torte, page 86 Chocolate Ganache Glaze, page 86 Egg-Free Lemon Meringue Pie, page 75 Lemon Meringue Pie, page 75 Lemony Coconut Macaroons, page 88 Pavlova, page 72 Strawberry Frozen Yogurt, page 72 Tres Leches Cake, page 62
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Icons (or colors) identify recipes that are most appropriate for certain eating goals. ■
Guten-Free All recipes in this magazine are gluten-free.
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IMPORTANT: Read the labels of all processed foods that go into your recipe, such as broths, condiments, sausages, chocolate chips, etc., to make sure they do not contain any allergen you need to avoid. Manufacturers can change their ingredients without warning. When in doubt, contact the manufacturer directly. For a list of companies that offer glutenfree, allergy-friendly ingredients used in these recipes, refer to the Shopping List included in the article.
Gluten& Free MORE LIVING WITHOUT’s
ISSN 1941-2770
April/May 2015, Vol. 18, No. 3
EDITOR-IN-CHIEF Alicia Woodward, LCSW
DESIGN DIRECTOR Oksana Charla ASSOCIATE EDITORS Eve Becker Jules Shepard FOOD EDITOR Beth Hillson SENIOR MEDICAL CORRESPONDENT Christine Boyd, MPH SPECIAL PROJECTS Laurel Greene TEST KITCHEN Madalene Rhyand CONTRIBUTORS Kirstin Boncher Mary Capone Janice Cox Cindy Gordon Joshua Feblowitz, MD Carol Fenster, PhD Matthew Kadey, RD April Peveteaux Bonnie Siegler Sueson Vess CONTRIBUTING PHOTOGRAPHERS Brian Ambrose Photography Tim Benko, Benko Photographics Cory Derusseau Jeff Rasmussen ADVERTISING SALES Susan Tauster National Accounts Manager 630-858-1558 stauster@GlutenFreeAndMore.com Daniel J. Vincent Eastern Advertising Manager 770-437-0861 dvincent@GlutenFreeAndMore.com MEDICAL ADVISORS Stefano Guandalini, MD Shelley Case, BSc, RD Christine Doherty, ND Glenn T. Furuta, MD Joseph Murray, MD ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Marilyn Geller, CEO Celiac Disease Foundation Woodland Hills, CA PUBLISHER Philip L. Penny Living Without's® 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 Living Without's® Gluten Free & More or Belvoir Media Group LLC of any advertised product or service. Living Without's® Gluten Free & More and Belvoir Media Group LLC accept no responsibility for claims made in advertisements in this publication. Subscriptions $36 (U.S.) annually to Living Without's® Gluten Free & More, P.O. Box 8535, Big Sandy, TX 75755-8535. Call toll free 800-474-8614 or subscribe online at GlutenFreeAndMore.com. Reprints Contact Jennifer Jimolka at 203-857-3143, jjimolka@belvoir.com. Minimum order 1,000. Attention Retailers Sell Living Without's® Gluten Free & More in your store. Contact us at retail@Belvoir.com for more information. Write to Us We want to hear from you. Send your comments, questions or concerns to Living Without's® Gluten Free & More, 535 Connecticut Avenue, Norwalk, CT 06854-1713 or e-mail editor@GlutenFreeAndMore.com. Send product samples to Living Without's Gluten Free & More, 210 Warren Street, Scottsville, VA 24590. 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. Living Without's® Gluten Free & More (ISSN 1941-2770) is published bi-monthly by Belvoir Media Group LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713.
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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 ©2015 Belvoir Media Group, LLC. Living Without 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 Living Without's® 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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April/May 2015 GLUTEN FREE & MORE
7
editor's note
April/May 2015
Our Star-Studded Group
W
henever I talk with young children who are newly diagnosed with celiac disease, I inform them that they have joined a very special group. Gluten-free people are fun, I tell them. We’re cool! We’re hip! Lucky you, I say. You now belong to an amazing community. You get to sit at the fun table and eat lots of delicious gluten-free stuff. This is honestly how I feel. So I am not surprised to learn that Beyonce wants in. She is launching a gluten-free meal delivery service (it’s also vegan and soy-free). How hip are we now, people? We are so hip that supermega-star Beyonce is starting a business to keep us well fed. It’s not news that we already have notable celebrities in our community. There’s a list of wonderful stars diagnosed with celiac disease, food allergies and sensitivities. New Orleans Saints quarterback Drew Brees from the sports world. Elisabeth Hasselbeck, Jennifer Esposito and Zooey Deschanel from the entertainment industry. Uber-intellectual Sarah Vowell from the literary world. Just to name a few. I’m not sure Beyonce has a diagnosed medical condition that inspires her
entrepreneurship but I welcome her. Of all the famous names to hop on the special-diet bandwagon, she is arguably the biggest yet. Which leads me to say that this issue is our biggest yet—more recipes, more lifestyle advice, more medical info, more cooking tips. This expansion reflects our continued desire to bring you more and our ongoing commitment to be your go-to magazine for vibrant health and for living deliciously and abundantly. This is the best time in history to be a celiac and to have food allergies and sensitivities. As far as I’m concerned, the more celebrities who pick up the flag, the better it is for us. So thanks, Beyonce, for making this middle-aged mom feel a little bit hip. When I tell my kids that I’m feeling hip, they roll their eyes. Then they tell me that anyone who uses the word “hip” this much is definitely not hip. I am not listening, kids. I’m too busy eating like the stars.
Alicia Woodward Editor-in-Chief
Our Recipe Pledge Living Without 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 for common food allergens like dairy, egg (recipe permitting), peanut, soy and tree nuts.
8 www.GlutenFreeandMore.com April/May 2015
Only Ester-C® gives you all of these benefits: • Clinically studied to stay in white blood cells longer than regular vitamin C^ • Patented formula with 24/7 immune support*‡ • Non-acidic so it’s gentle on the stomach • Once daily Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent. Available at health, natural food and vitamin specialty stores.
The Better Vitamin C.
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, Ester-C ® and The Better Vitamin C ® are licensed TMs of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Learn more at AmericanHealthUS.com ©2015 American Health Inc.
|
15-AH-1004
April/May 2015 GLUTEN FREE & MORE
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contributors Kirstin Boncher
Mary Capone
Kirstin Boncher (“Fortify & Enrich,” page 104) is obsessed with learning everything she can about nutrition and creating fun, tasty gluten-free foods. She’s been working to boost the nutrients in her family’s diet for years. “It comes down to foods my children will actually eat,” says the founder of ourGFfamily. com. “The only thing I like better than a biomedical page turner is when my kids ask for more vegetables.”
Raised in a large Italian family, cookbook author Mary Capone (“Make Your Own Pasta,” page 30), creator of Bella Gluten Free baking mixes, comes from a long line of chefs who shared their recipes while stirring simmering pots on the stove and rolling dough on the kitchen table. “Recreating Italian cuisine to fit the gluten-free diet is a challenge I love,” she says. “I reach back into memories of the wonderful kitchens of my childhood and let my relatives guide me.”
Christine Boyd Senior medical correspondent Christine Boyd interviewed four of the nation’s leading celiac experts for our three-part series, “Gluten Sensitivity,” page 96. “People with non-celiac gluten sensitivity generally don’t have to be as strict with the gluten-free diet as those with celiac,” says Boyd, who has celiac disease. “The thought of that sometimes makes me wistful.”
Cindy Gordon “Cooking brings my family together. We spend quality time in the kitchen, creating and enjoying new foods,” says Ohio resident Cindy Gordon (“Visit Columbus!,” page 90), creator of vegetarianmamma. com. Vegetarian by choice, the Gordons avoid gluten, dairy and nuts due to food allergies. “Fortunately, the Columbus area gives us good options for dining out safely.”
setting the standard for purity, quality and innovation for over 50 years
ENER-G FOODS, INC. gluten free wheat free dairy free
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we hear you Amazing Food Is Back
Celebrate autumn with savory slow-cooked foods
After being diagnosed with
O
ne of my favorite aspects of autumn is having dinner simmering in a pot on my stove or in my oven all afternoon. As the days grow cold and nights extend, these one-pot meals turn my kitchen into a warm, cozy haven of mouthwatering aromas and delicious anticipation. Slow cooking develops the deep flavors of meat, vegetables and herbs, capturing and retaining their healthy properties in a rich broth. Dishes of tender braised meats, perfect gluten-free pastries and rich reduction sauces and gravies are not only crowd-pleasers, they’re surprisingly easy to make. After the initial prep and an occasional stir, your stove or oven does all the work. You can relax and enjoy the tantalizing fragrance filling your kitchen. Now is the season for combining harvest-fresh root vegetables, savory herbs, braised meats and earthy broths. Prepare and share the best that nature has to offer with these gluten-free and allergy-friendly one-pot recipes.
some wonderful food. Well, not any longer, thanks to
Chicken Sweet Potato Stew
Gluten Free & More. Your with Sundried Tomato Drop
S E RV E S 6
Topped with flaky Sundried Tomato Drop Biscuits (page 62), this hearty stew is flavorful and will satisfy a big appetite. Prepare the biscuits as the stew simmers on the stove. 1 tablespoon olive oil 1 medium yellow onion, diced 2 large carrots, diced 3 stalks celery, diced 1 large sweet potato, peeled and diced
1. Preheat oven to 375°F. Set out a 9x13-inch baking dish. 2. Heat olive oil over medium-high heat in a large
½ 4 3 3 3 1 1 1½ ½ ¼ 3
cup mushrooms, sliced cups gluten-free chicken broth cups chicken, cut into bite-size pieces sprigs fresh thyme, stemmed and chopped tablespoons fresh parsley, stemmed and chopped teaspoon fresh sage, finely chopped bay leaf teaspoons sea salt, optional teaspoon black pepper, optional cup water tablespoons potato starch (not potato flour) ❧ Sundried Tomato Drop Biscuits (page 62)
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
celiac disease, I went without
Chicken Sweet Potato Stew
Slow Cooking
BY MARY CAPONE
saucepan or stockpot. Add onions and cook about 3 minutes. Add carrots, celery, sweet potato and mushrooms and sauté until vegetables take on color, about 5 minutes.
3. Add broth, chicken, thyme, parsley, sage, bay leaf, salt and pepper. Simmer 20 minutes uncovered, reducing liquid. Adjust flavor with salt and pepper, if desired. Remove bay leaf before continuing. 4. Mix together water and potato starch. Mixture will be thick but you should be able to stir it. Add half this mixture
Each serving contains 467 calories, 18g total fat, 9g saturated fat, 0g trans fat, 87mg cholesterol, 1047mg sodium, 64g carbohydrate, 4g fiber, 8g sugars, 14g protein, 31 Est GL. Salt may be adjusted or eliminated to reduce sodium content.
October/November 2014 GLUTE GLUTEN EN FREE & MORE
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to the chicken stew and simmer until stew thickens slightly, about 3 minutes. Add more to achieve desired thickness. Stew will continue to thicken when baked in the oven.
5. Transfer stew to a 9x13-inch baking dish. Space uncooked Sundried Tomato Drop Biscuits evenly over top of stew. Place dish in preheated oven and bake until biscuits are light golden brown, about 20 to 25 minutes.
8/8/14 2:04 PM
OctNovember2014_working18.indd 61
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Biscuits is wonderful. My
Guess who was in charge of cooking
friends and family beg me to make
for him? I made these recipes and
it again and again. Your Cherry Spice
others from your magazine and he
Cookies are the best recipe for soft
was very pleased. Thanks again for
oatmeal cookies. People are amazed
bringing great food back into my life.
Other GF Grains I just wanted to say that your post about eating different types of glutenfree whole grains was great. I’d often read about the “traditional GF diet” and how we needed to eat more whole grains and always wondered whether I was doing enough by having whole sorghum for breakfast or cooking my own muffins with a bunch of different non-rice flours. Now it sounds like I am. So I’ll keep on keeping on, knowing that I’m getting good vitamins and fiber. Laurel Evans via Facebook
that they’re gluten-free. We recently had an evangelist who had celiac disease come to our church.
Gluten & Fibromyalgia My fibromyalgia had become so bad, I was just existing. Then last June, I went gluten-free. In just over two months, I was able to go off the heavy-duty fibromyalgia medication I was on. I feel better now than I did before I came down with this condition almost 17 years ago. I’m just about 70 but I feel 50. Going gluten-free for me is a no-brainer. Sure, I’m learning how to bake all over again. But that’s a small price to pay for feeling alive once again. Margaret Wattle via email
Meringue Without Eggs I really appreciate the valuable information provided by your magazine. As someone with an egg allergy, I especially love that Madalene Rhyand in your test kitchen modifies your recipes to provide readers with egg-free options. In “Ask the Chef,” it was mentioned that making certain things, like meringue,
Phyllis Trumble Sparta, TN
without eggs simply wasn’t possible. I’m excited to let you know that I have found a way to make egg-free meringue. The recipe is in my new cookbook, The Egg-Free Cookbook, which was released in September 2014. Tabitha Elliott, author The Egg-Free Cookbook Lathrop, MO Editor’s Note: Our thanks to Tabitha Elliott for showing us it’s possible to make an egg-free meringue that tastes great and looks like the real thing. She shares her Lemon Meringue Pie recipe and step-by-step instructions for preparing an egg-free meringue on page 75. Bonus: It’s gluten-free.
New Subscriber I just received my very first copy of your magazine and loved it. Keep the great information and recipes coming! Dianne Wilke via email
Use Your Coconut Thanks for your article on coconut items. There was one ingredient you forgot to mention—coconut nectar, a sweetener made from coconut blossoms. The label says it’s low-glycemic and rich in minerals. It can be used in place of honey and maple syrup. Ruth Runeborg Skokie, IL
We Want to Hear from You! Contact us at editor@GlutenFreeAndMore.com or write to us at Gluten Free & More, Belvoir Media Group, LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713. Visit us on Facebook at Living Without Magazine. Follow us on Twitter at #GFM. Letters may be edited for length, clarity and style. Please include your first and last names, complete address and daytime telephone number. Your correspondence is important to us and we value your input. However, we are unable to print or respond to every letter. All letters become the property of Belvoir Media Group, LLC, and Living Without’s Gluten Free & More magazine.
April/May 2015 GLUTEN FREE & MORE
11
you said it ❥ I’m a college student in a wind ensemble that takes weekend tours. This causes me some anxiety when it comes to meals, so I pack my purse with protein bars to survive the weekends.
Q
❥ I don’t go anywhere without some type of bar. I was able to help my sister by giving her bars when she was newly diagnosed with celiac disease and caught without anything she could safely eat.
Has a protein bar ever felt like a lifesaver?
We asked you how a gluten-free or allergyfriendly bar has come in handy or saved your day. Here’s what you told us.
❥ I was an international flight attendant for 26 years. I lost count of how many times there wasn’t a morsel I could eat on the plane and all I had was my GF protein bars. The bars and a glass of milk got me through some hungry times. I’d always throw a couple of bars in my coat or backpack when sightseeing on my layovers. Because of these bars, I was able to enjoy an amazing career flying overseas and seeing this beautiful world. Terrie Dollard
❥ I’m an 81-year-old who works at a senior center in Franklin, NC. Gluten-free bars support my
12 www.GlutenFreeandMore.com April/May 2015
healthy lifestyle and are really a blessing in my life. I teach Tai Chi and there’s a half-hour break before my next class, Meditation. A bar is so convenient and delicious with a cup of green tea. I’m then ready to go, feeling satisfied. Reesa Boyce
❥ I have hypoglycemia in addition to being gluten sensitive. I used to keep peanut butter in my car but it would go bad due to temperature fluctuations. Now if I have a hypoglycemic attack while driving, I grab my high-protein, low-carb bar and pull off the road as soon as I can. Joanne Hirst
Diane Blankenship
❥ GF protein bars are scheduled snacks in my diet and I eat them on the road while traveling. They’ve helped me lose 30 pounds so far. Joleen Porter
❥ My coworker can’t eat gluten or dairy, as well as some other foods, and she asked for my help in dealing with it. The first thing I said to her was that we had to find her a safe protein bar. After some trial and error, we found a good fit for her and now she’s never without one in her purse. Protein bars are freedom.
Sue Lawton
❥ My sister passed away suddenly. I traveled across the country to see her one last time. Between the shock and sadness, I wasn’t thinking too much about what or how I’d be able to eat during that long flight. My next-door neighbor, who also lives gluten-free, brought me a bag full of gluten-free snacks and bars before I left. Mary Connor
ILLUSTRATION © DANIEL VILLENEUVE/WWW.123RF.COM
Amanda Blake
you said it | Our Favorite |
❥ I live in a rural community and there
❝A few years ago, there was a major flood in my area. My neighborhood was flooded on both sides, so I couldn’t get home. I went to my friend’s house where I (luckily!) kept a box of allergyfriendly bars. It took a couple of days for the water to recede enough to get to the grocery store. If I hadn’t had those bars, there would have been nothing for me to eat for two days! ❞ Kathryn Golab
❥ I thought I’d be safe at a family wedding because the menu card had a “special diet” option. It turned out the meal wasn’t gluten-free. Because I had a protein bar stored in my handbag, I was able to enjoy the wedding without getting hungry or worrying about cross contamination. Angelina Morelli
❥ I’m a senior in high school and I always keep a bar in my purse. Sometimes I have to skip breakfast, so I plan a big lunch at school. I have a deal with the lunch lady to make me a baked potato every day but sometimes she forgets. I can’t focus at school when I’m hungry (who can?) so that’s when my protein bar comes in handy. Kelsey Helland
❥ When I’m on call as a nurse and getting patients ready for surgery, the hospital cafeteria doesn’t always have gluten-free items available or I don’t have time to get to the cafeteria. That’s when I grab my gluten-free bar. Jane Lang
are many dietary pitfalls at local events, restaurants and even when having coffee at people’s houses. Taking bars with me to every activity allows me to smoothly interact as if there were no issues. I don’t have to ask what’s in this dish, can anyone tell me who prepared this, has this been cooked on a clean grill or how far is the nearest ambulance. Renee Sherratt
❥ Flying from Seattle to the Philippines, I learned that the airline had made a mistake and there were no gluten-free meals aboard. We talked to the airlines about the return flight but, once again, there was no food for me. By that time, I’d eaten most of the reserve food I’d brought with me. Thankfully, I still had a couple of protein bars left. Without them, it would have been a very long flight. Patricia Heidt
❥ Last winter, the power was out at our house for four days. Without the ability to cook, we were having trouble. The bars I had on hand were full of healthy nutrients, a real blessing.
Ginny Jones
❥ Celiac disease may have changed my diet but it doesn’t stop me from doing everything I want to do in my life. I carry bars when I train for endurance cycling races and also during 12-hour races. I travel to Thailand every year on a mission trip and bars are my go-to whenever I’m unsure of what’s put in front of me. Terry DeHamer
Kathryn Golab wins a gift basket of assorted gluten-free bars and protein powders from NoGii.
❥ When my husband and I flew to New Zealand, I confirmed my GF meal with the airline at least three times and again at check-in. So I felt confident I would eat during this 13-plus hour flight. When dinner and breakfast arrived, there was no GF meal. Out came my bars. Later on a train, the conductor confirmed my GF meal. But at mealtime, another passenger claimed the only GF meal on the entire train. Again, out came my protein bar. I ate it with complimentary champagne! Renee Richeyt
| Next Question |
Do you have a true story about soy sauce?
Do you ever carry gluten-free soy sauce around with you? Do you use it in unique or creative ways in your cooking at home? Has hidden soy sauce gotten you in trouble when dining out? Tell us about it and you could receive an assortment of delicious gluten-free products (a $100 value) from San-J Foods. Write to editor@ GlutenFreeAndMore. com. Subject: Soy Sauce.
April/May 2015 GLUTEN FREE & MORE
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14 www.GlutenFreeandMore.com April/May 2015
April/May 2015 GLUTEN FREE & MORE
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lifestyle y
BY BONNIE SIEGLER
Rachelle Lefevre The star of television’s Under the Dome lives without cow’s milk
Q
You work in Wilmington. Your home is in Los Angeles. Your family is in Montreal. You’re traveling a lot.
16 www.GlutenFreeandMore.com April/May 2015
PHOTO © WENN LTD/ALAMY
I
t’s hard not to notice Rachelle Lefevre. Her tumbling mass of red hair, light-up smile and warm, animated personality fill the room. The Montrealborn actress got her breakthrough role in 1991 in the Canadian TV series, Big Wolf on Campus. Small parts followed, including Confessions of a Dangerous Mind, a film directed by George Clooney. She starred in the Genie Award-winning movie, Barney’s Version, and then in two of the popular Twilight films, where she played evil vampire, Victoria Sutherland. Lefevre reached the big-time in the hit television series, Under The Dome, where she plays the female lead, Julia Shumway, a fiery and fearless journalist. Based on the 2009 best-selling novel by Stephen King, Under the Dome is filmed in Wilmington, North Carolina, which takes Lefevre away from her home in Los Angeles. Currently, she splits her time between coasts and regular sojourns to Montreal to visit friends and family. The 35-year-old actress recently talked with Gluten Free & More about food and her dietary issues.
A
All three cities are so different—I love that about my job. I’m so busy all year
long that when I go back to Montreal, my
favorite thing to do is just hang out and eat. I love the street festivals with all the variations of food.
Q
A
Are there any foods that you avoid? I don’t eat dairy—cow’s milk. I’m French and I love cheese, so every now
and then I’ll have a little organic goat
cheese or sheep cheese because it’s so
good. But eliminating dairy in general changed everything—weight and energy and health.
Q
A
What kind of symptoms did you get from cow’s milk?
It just slowed me down. I felt sluggish all the time and I experienced bloating and had digestive problems and stomach pains. I didn’t make the correlation that this was food-related until I stopped eating dairy.
lifestyle Q
Are you allergic to dairy? Have you been tested?
A
No. I was never tested, mainly because the bloating and stomach pains went away when I stopped eating dairy. I could be lactose intolerant. I’ve felt better ever since I gave it up and have noticed that my energy is much more consistent throughout the day. I just love ice cream and cheese but I always get the same digestive problems after eating them. I suffer far less if it’s goat or sheep cheese and it’s organic.
Q
Have you found good dairy-free milk substitutes?
A
My favorite is almond milk. I usually make my own. I’ll buy store-made but it’s a bit thin and I kind of like the mealy texture of my homemade nut milk.
Q
I understand you eat organically most of the time. Is there a reason for this?
A
Well, before I started eating organic, I would notice an incredible amount of discomfort after I ate meat or poultry. For so long, I just dealt with the stomach pains and cramping because I didn’t want to give up these foods. I really like a good meat dish! One of my friends had suggested that I try organic meats and poultry, ones that didn’t have synthetic growth hormones or pesticides or antibiotics. When I made the switch to organic, my stomach pains went away. I had also always suffered from skin problems and had many breakouts. But within three weeks of starting to eat organic, my skin became completely clear. When I’m home in Los Angeles, I eat 70 to 80 percent organic. But it’s a lot harder when I’m on the road for work. I
enjoy eating meat and poultry so much that every once in a while I’ll have some when I eat out and suffer the stomach discomfort.
Q
Warm up your mornings with Bakery On Main
Had you ever tried a vegan or vegetarian lifestyle?
A
I cook a lot of vegan stuff—but I’m not actually vegan. I really like meat! I won’t buy and cook meat that isn’t organic, preferably locally sourced. But it’s not that easy to get it, especially when I travel so much. I make a lot of vegetarian food and because I don’t eat dairy, it ends up being vegan. I’ve found a lot of vegan recipes that give me energy. They’re great when I want to prepare my own food and I don’t have access to organic meat. Cooking helps me destress and relax.
Q
A
What’s the last thing that you cooked? I made a dairy-free, egg-free chocolate pudding for our crafts service lady.
Instant oatmeal packed with ancient grains for high fiber and a good source of protein
Enjoy a delicious bowl of instant oatmeal or create one of our recipes to share with a friend.
She’s had to give up gluten and she’s been craving a lot of stuff, so I made it for her.
Q
What do you consider your nutritional staples?
A
I’m a huge coffee fan—organic, fair trade coffee. I use So Delicious coconut milk creamer in my coffee. I love bananas for the really quick energy boost. Avocado—good fat. I always have jars full of different kinds of nuts and dried fruit. I buy this stuff in bulk and then transfer it to mason jars when I get home. They’re sitting right next to my dark chocolate bars. [Laughs] That’s a balanced life. Celebrity correspondent Bonnie Siegler lives in Los Angeles and Kentucky.
#glutenfreehappiness
www.bakeryonmain.com April/May 2015 GLUTEN FREE & MORE
17
lifestyle
BY APRIL PEVETEAUX
We’ve Got “Issues”
Irreverent solutions to your real life allergy drama
Gluten-Free Vegan
ramen noodles, spelt, kamut, regular soy sauce, seitan, normal bread (Let’s be honest—your vegan bread wasn’t exactly normal either), regular beer, regular pasta and, yes, regular oats. But there are tons of delicious substitutes. For instance, you can replace wheat flour with flours made with garbanzo beans, buckwheat, amaranth, tapioca, quinoa, rice, sorghum, soy, teff, coconut, almonds…and there’s probably another alternative gluten-free flour hitting the market right this second. Truly, there are gluten-free replacements for everything you think you’ll miss, including oatmeal. That’s right. There are oats processed in dedicated facilities that are certified gluten-free. Delicious. Just be careful not to overeat, as oats can still be rough on a celiac belly. Really, you may barely notice the
18 www.GlutenFreeandMore.com April/May 2015
shift in your diet since you’ve already gone rogue and companies are clamoring to feed all you gluten-free vegan types. Heck, you won’t even have to skip Italian night since many glutenfree pastas are also vegan. Life is good for those of us on a special diet. So go forth and eat your GF-vegan heart out!
Dinner Party Blues Dear Issues, What do you do when a friend just doesn’t “get it”? I have celiac disease and everyone in my group of friends knows all about it. I know this because we have lots of back and forth on email on account of my situation anytime we plan a night out that involves dinner. But one friend (I’ll call her Tonya) serves me gluten every time I go over
LACE BACKGROUND IMAGE ©ISTOCK/THINKSTOCK
Dear Animal Lover, Yep. It’s challenging to adapt to a meat-and-gluten-filled world that sets a triple cheeseburger on Krispy Kreme donuts as some kind of standard. However, I know you can grab hold of this new lifestyle and make it work. I really do. There are options. You can still enjoy all those fantastic fruits and vegetables you vegans love, so that’s great. Many packaged gluten-free foods are free of dairy and some even eschew eggs. Two of the best gluten-free bakeries in my town are also vegan, so you’ll find that these two lifestyles actually go together like peas and carrots, which are also gluten-free and vegan. Here are some of the things you’ll no longer be able to eat on your gluten-free diet: wheat, barley, rye, triticale, couscous, wheat berries,
PHOTO BY OKSANA CHARLA
Dear Issues, I’ve been a vegan for almost ten years and was recently diagnosed with celiac disease. I’ve tried to embrace the change like I did when I removed all animal products from my diet but I have to say, this is not easy. I used to live on oatmeal in the mornings. Please, please, please help! Signed, Animal Lover, Not Eater
lifestyle to her house. Every time! It happens even when she insists that everything she’s serving is gluten-free. I don’t know if she’s slipping flour into dishes or forgetting about soy sauce. She repeatedly insists her food is glutenfree but I get sick—really sick—every time I eat dinner at her house. While I don’t think she’s doing it on purpose (although honestly, I’m starting to wonder), it’s impossible to know if anything is safe once I walk through her door and start to put food in my mouth. I talk a lot about what is safe and what isn’t safe in front of her and she assures me she knows. So why does she keep dosing me with gluten? Signed, Under Attack Dear Under Attack, Yikes! I think you’re right about being under attack. You should declare Tonya’s house a war zone. She’s got her sneak attack down, whether it’s “just a dusting” of flour or crosscontamination in the kitchen. And, my celiac friend, she’s clearly winning. You’re the one getting knocked down every time you try to advance. I don’t know if your friend is serving up the gluten on purpose or if she’s just incredibly forgetful, but short of you taking over her kitchen every time she has a dinner party, you cannot control this situation. You’ve just got to get out of there alive. The way I see it, you have two options. One, never attend a dinner party at her home again. Personally, I like this option because a person who thinks she knows what’s best for you, but clearly does not, is a dangerous person. She is not going to read any
literature on how to be safe and gluten-free because she thinks she already knows everything. You should not trust this person with your health. The other option is to go ahead and attend a dinner party but don’t eat anything. Yes, I know, this sucks. It means you eat before you leave home and then awkwardly dodge eating when you get there. Just pass the food while you nurse your glass of wine. Unless your hostess has a dog that will sit at your feet under the dinner table and quietly consume the contents of your plate, this can make you look (a) weird, (b) anorexic or (c) drunk. None of which is optimal. But getting sick every time you go to someone’s house for dinner isn’t optimal either. IMO, you should not put yourself in that position ever again. Unless you’re confident that a serious sit-down with lessons on cross contamination is a solution (and again, a know-it-all brain is tough to penetrate), I’d say your time at Tonya’s is finished. If you still want to eat dinner with her, meet her at a safe restaurant or have her over to your place.
April Peveteaux (glutenismybitch.com) is author of Gluten Is My Bitch: Rants, Recipes and Ridiculousness for the Gluten-Free (Stewart, Tabori & Chang).
Share your special-diet drama with us. Write to: editor@GlutenFreeAndMore.com. Subject: We've Got Issues.
April/May 2015 GLUTEN FREE & MORE
19
Your perfectly balanced collection of Asian flavors. San-J has always been the home chef’s favorite. Now with new Mongolian sauce, we’ve improved our mouthwatering line-up of tasty Asian Cooking Sauces for stir-fry, marinade, grilling, glazing and dipping. San-J’s versatile sauces feature our Gluten-Free Tamari and other natural ingredients. Make something delicious tonight!
Authentic Taste. Naturally Gluten-Free.
©2015 San-J International, Inc. www.san-j.com
must haves
Read It
BY LAUREL GREENE
Grain-Free Bread Nerissa Oden turns fresh vegetables into breads in Bread-Free Bread: Amazingly Healthy Gluten-Free, Grain-Free Breads, Muffins, Cookies & More (The Countryman Press). This cookbook is a creative solution for bread-hungry folks avoiding grains, dairy, yeast, sugar and refined oils. It’s ideal for those following the Paleo and Primal diets and for anyone wishing to up their daily intake of veggies and seeds. Oden does not rely much on almond flour, coconut flour or even nuts. Recipes are simple, long on nutrients but short on the number of ingredients. A remarkable tool for superhealthy eating.
Lagasse Girls The daughters of famous Creole chef Emeril did not fall far from the tree. Lucky for us, Jilly Lagasse (diagnosed with celiac in 2004) and Jessie Lagasse Swanson (she’s gluten sensitive) were unwilling to give up the fabulous foods they ate at home and their dad’s restaurant. They’ve now penned their second cookbook, The Lagasse Girls’ Big Flavor, Bold Taste and No Gluten! (Da Capo Lifelong). Personal tidbits abound but the real meat is the delicious recipes, comfort foods with Southern flair. From fried chicken to homemade shortcake, it’s like sharing the Lagasse family table but in your home.
Paleo Kitchen Paleo bloggers Juli Bauer and George Bryant teamed their talents to create The Paleo Kitchen: Finding Primal Joy in Modern Cooking (Victory Belt), a celebration of good eating and healthy lifestyle choices. This cookbook combines wholesome and flavorful recipes with personal stories and tips for transitioning to Paleo and sticking to it. Beautiful photos of each recipe tantalize and inspire. Here’s just about everything you need to love living Paleo.
What’s the Problem? If you’re sick and tired of being sick and tired, turn to The Elimination Diet (Grand Central Life & Style). Alternative health specialists Alissa Segersten and Tom Malterre, MS, CN, show you how to link problem foods to symptoms and develop a diet that’s personally customized to your specific needs. Malterre guides you step by step— detox, eliminate, customize—while Segersten’s 125 whole-foods recipes nurture the improved health you deserve. This book will help you understand your gut and discover the inflammatory foods and damaging environmental triggers that adversely affect you.
April/May 2015 GLUTEN FREE & MORE
21
must haves
New products hit the market each day. We sorted through gluten-free finds to separate the memorable from the “meh.” Here are some of our favorites.
▲
Try It
BY LAUREL GREENE
Puffed Up
▲
Flaky puff pastry provides scrumptious variety for home cooks—from savory appetizers to sweet tarts and baked goods—but it’s been out of reach for those who are gluten-free. Now GeeFree’s gluten-free Puff Pastry Sheets open up doors (and ovens!) for tender breakfast turnovers, flaky cheese puffs and delicacies like this delectable roasted vegetable tart. Hurray! geefreefoods.com, 845-521-4438
Wonderful Waffles Nicole’s Naturals Gluten-Free Waffle & Pancake Mix makes waffles that wowed us and ranked as “totally awesome” by our teenage tester. Cornmeal helps deliver a crispy outside, while gluten-free oatmeal contributes to the smooth, chewy inside. “Can’t believe it’s gluten free” was the overwhelming response. nicolesnaturals.com, 614-626-4194, ext. 1
▲
A Bundt Play
▲
Who doesn’t love a rich, dense bundt cake? Abundtant Love fills the bill deliciously with its gluten-free bundt cake mix. Follow the simple directions—just add butter, eggs and milk (or dairy and egg substitutes)—for an exceptional family favorite. The mix can also create cupcakes, layer cake or sheet cake, with flavor variations suggested online. Tastes just like the cake grandma used to make. abundtantlovegfcakes.com, 770-231-5746
A Square Meal You’ll be sure to pack a balanced meal with Laptop Lunches’ Portion Perfect Bento Box. Five sections are nicely sized for the recommended amount of lean proteins, whole grains, vegetables, fruit and healthy fats. Sturdy, removable containers contain no lead, BPA, phthalates or PVC. The bento box comes with a free Lunch Ideas iPhone app and menu ideas. laptoplunches.com, 831-457-0301
22 www.GlutenFreeandMore.com April/May 2015
must haves ▲
So Luscious
▲
Inspired by Happiness’ spectacular three-layer Dreamin’ of Strawberries White Chocolate Shortcake is packed with perfectly ripe strawberry filling and Belgian white chocolate mousse and topped with real whipped cream and a white chocolate drizzle. Unbelievably moist and delicious and certified gluten-free. A decadent dark and white chocolate layer cake is also available. inspired-by-happiness.com/en-us, 844-334-2779
Lovely Licorice Did you know that most licorice contains gluten? We hit the jackpot with Lovely Candy Co., a certified gluten-free licorice made with true licorice extract. It comes in three great flavors—strawberry, cherry and original black licorice. Bonus: It’s kosher with no high fructose corn syrup, soy or artificial ingredients. Find Lovely Lady candies online and in some Target, Whole Foods and 7-Eleven stores. lovelycandyco.com, 815-337-0673
▲
Bite-Size Goodness The Gluten Free Bar offers high-protein snack bars and good-for-your bites in a variety of flavors. For us, Dark Chocolate Coconut Bites top the list. A cross between truffle and rum ball (without alcohol), this delicious marriage of dark chocolate, coconut, organic dates, sunflower seeds and protein blend (brown rice and pea) is a real treat. theglutenfreebar.com, 616-755-8432
▲
Quick Convenience
Healthy Choice’s new Gluten-Free Café Steamers offer fast and easy meals in a pinch. Find gluten-free Beef Merlot, Cajun Style Chicken & Shrimp and Chicken Fresca with Chardonnay in the freezer section of your grocery store. A few minutes in the microwave and you get a hot, flavorful meal for around 200 calories. (Note: Not all Café Steamers are gluten-free.) healthychoice.com, 877-266-2472
Product ingredients are subject to change. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.
April/May 2015 GLUTEN FREE & MORE
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how tos
Ask the Chef COOKING UTENSILS ©STOCKBYTE/THINKSTOCK
Why did my beautiful sheet of cookies turn into a big, ugly blob? Food editor Beth Hillson answers your questions about special-diet baking Why did my beautiful sheet of chocolate chip cookies turn into a big, ugly blob as they baked?
There are several reasons why cookies spread. For one, the dough may contain a little too much sugar. Sugar is hygroscopic (it absorbs liquid). Your batter may look just fine as you’re preparing it but when the cookies bake, the extra sugar releases liquid, which causes your cookies to spread. Cookies can also spread if raw dough is scooped onto a hot baking sheet or if the pan is over-greased. The dough hits that hot/slick surface and starts running. If your recipe calls for softened butter and you use melted butter or a melted dairy-free replacement, the fat and sugar won’t cream properly and your cookies can spread. You’ll want to experiment as shortening, coconut oil and dairy-free buttery sticks will each behave a little differently in your cookie recipes. They often spread less than butter. You may not want to chill dough when using shortening or dairy-free buttery sticks. Here’s a strategy you can try with butter or dairy-free substitutes. Reduce the baking temperature by 25 degrees and
24 www.GlutenFreeandMore.com April/May 2015
extend the baking time by 2 to 3 minutes for chewy cookies, 4 to 5 minutes for crispy cookies. The lower temp keeps the butter from melting quickly, giving the cookies a better chance to “set.”
Q
I can’t have dairy. Can you recommend a good substitute for whipped cream? I’ve tried canned coconut milk (whipping the cream portion) but it melts way too quickly even when it’s been thoroughly chilled.
A
I really like Coco Whip, a great new product from So Delicious (sodeliciousdairyfree.com). It’s just like genuine whipped cream in taste and texture but it’s made with coconut milk so it’s dairy-free. You’ll find it in the freezer section in natural food stores and many supermarkets. You use it straight from the container. Just thaw it first. There’s no whipping involved and it holds its shape.
Another dairy-free option is Trader Joe’s (traderjoes.com) pure coconut cream. Unlike most canned coconut milk, you can whip this product straight from the can without chilling it first. It whips up beautifully, just like dairy whipped cream. You may want to add a little sweetener to it, depending on your taste.
Q
I have Type 2 diabetes and must avoid sugar as well as gluten. Is it possible to make recipes that are sugar-free as well as gluten-free?
A
Yes. As a general rule, the sugar in many baked goods recipes can be reduced by half or two-thirds and replaced with an equal amount of a stevia product designed for baking (stevia plus a bulking agent like erythritol or dextrose). The rest of the recipe doesn’t have to be altered except it will bake a little faster by
Food editor Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).
©E.B. TAYLOR PHOTOGRAPHY
Q A
how tos about 3 to 5 minutes. Look for stevia in the baking aisle of your grocery store. You might also try coconut sugar or date sugar but check with your physician first. These less-refined sugars metabolize more slowly, meaning your blood sugar levels won’t spike as much. They can replace the white sugar in your recipes in equal amounts. You’ll also want to substantially reduce your overall intake of refined carbs, like white rice flour and tapioca starch. Rely instead on nutrient-dense whole-grain flours, like sorghum, teff, amaranth, quinoa and gluten-free oat flour when baking. They contain more protein, fiber and nutrients than nutrient-depleted white flours and starches. These substitutions are not an open invitation to eat all the sweets you wish. But they will allow you to create delicious baked treats that you can safely enjoy in small amounts.
Q
Do I need to adjust recipes or baking times or oven temperatures if I bake with a convection oven instead of a regular oven? Which type of oven is best for gluten-free baking—or does it matter?
A
I generally don’t recommend the convection setting for gluten-free baked goods if a conventional setting is available. A convection oven cooks a little faster than a regular oven and its heat circulates more evenly, thanks to a powerful fan. However, this can cause the tops of baked goods to become swirled with uneven surfaces and little peaks. If you do use the convection setting, reduce the oven temperature setting by 25 degrees and check for doneness about 10 minutes before the time specified in your recipes.
Q
I used to make white sauce with regular wheat flour. I haven’t found a mixture of gluten-free flours that works to thicken gravies and soups and can be reheated. Can you help me?
Calling All Doctors!
A
Here’s how to thicken soups or gravies to serve the same day: Make a slurry mixture of 1 to 2 tablespoons of cornstarch or arrowroot flour and 1 to 2 tablespoons of gluten-free broth or water. Stir this into your hot liquid as it simmers. To make a sauce or gravy with a sturdier consistency, use a beurre manié. This is a mixture of 2 tablespoons of softened butter or dairy-free alternative and 2 tablespoons of brown rice flour made into a paste and whisked into a hot liquid. Alternatively, start with a roux. Heat 2 tablespoons of melted butter, dairyfree butter alternative or olive oil in a pan. Add 2 to 3 tablespoons of rice flour (brown or white), stirring it into the fat until the mixture begins to brown. Add hot liquid, a little at a time, until the mixture thickens to your liking. Both the beurre manié and this roux should stand up to reheating.
HAVE A BAKING qUESTION? Submit your question to editor@GlutenFreeAndMore.com or mail it to: Ask the Chef Gluten Free & More 535 Connecticut Avenue, Norwalk, CT 06854-1713. Include your full name, address and daytime phone number. Letters become the property of Belvoir Media Group, LLC and may be published in other media. Submissions chosen for publication may be edited for clarity and length.
Are you a doctor, nutritionist or support group leader who helps newly diagnosed people with allergies or food sensitivities? Interested in being able to supply complimentary copies of Living Without’s Gluten Free & More magazine to your patients?
We’d like to hear from you. Please send an e-mail to enewsletter@LivingWithout. com with the name of your practice/support group, full address and phone number. We will contact you with more details about this new and exciting program. April/May 2015 GLUTEN FREE & MORE
25
how tos
BY BETH HILLSON
Kitchen Goofs
E
WOMAN WITH BURNT CAKE © NINA MALYNA/ISTOCK/THINKSTOCK
We all make mistakes. Here’s how to ward off 5 common cooking botches.
very cook bungles or burns
Goof #1 Your dinner guests are
Goof #2 You’re ready to bake
something occasionally. Perhaps
arriving in a couple of hours when you get to the part of the recipe that says to marinate the meat overnight. Or that yummy-sounding cheesecake needs to chill in the fridge for several hours before serving.
a gluten-free dessert from scratch. You stir in the cocoa powder, the special spices but then—oops!—you run out of rice flour, that pantry staple you always keep on hand.
you’ve “caramelized” fruit in salt
rather than sugar or tried to thicken gravy with baking soda instead of cornstarch. (Been there. Done that.) All it takes is one little distraction for a tablespoon of cayenne pepper to go into that coffee cake instead of cinnamon. Here are some common mistakes we all make and ways to prevent them. Who knows? One of these tips could save your dinner this week.
26 www.GlutenFreeandMore.com April/May 2015
Solution
Even the best-written recipes can bury a critical piece of information. As a wise cook, read the recipe from beginning to end well before it’s time to make it. Follow the example of the pros and emphasize mise en place, French for “putting in place.” That is, have all the ingredients assembled, prepped and ready to go before you begin your recipe.
Solution
Gluten-free bakers have more ingredients to keep track of, so we’re susceptible to culinary surprises like this. I can’t tell you how many times I’ve set out to make a flour blend and find I’m missing one of the flours. Or I’ve looked in the fridge, noted a carton of eggs there and assumed it was full when it was nearly empty. Again, planning is key. Check your
how tos
pantry ahead of time and lay out all your ingredients. Keep our guide to flour substitutions posted in your kitchen cabinet and stock your pantry with a few basic flours and starches. (See GF Flour Substitutions, page 109). This way when you run low of a particular flour or starch, a suitable replacement is handy.
Goof #3 You just took butter and eggs out of the fridge and they’re cold. Your cookie recipe says they must be room temperature.
Solution
Bring butter to room temperature quickly by cutting the stick into narrow slices and letting them sit separately on your counter. Although it’s tempting, don’t microwave the butter to soften it. This can change the consistency (soften it too much), which can impact recipe results. Properly softened butter yields slightly to gentle pressure. Butter that’s too soft won’t cream properly with the sugar and creaming is essential to creating tender cookies that rise, not to mention light and fluffy cakes. To quickly bring the eggs to room temperature, place them in a bowl full of warm water and let them sit. While the eggs and butter warm up, preheat your oven, read through your recipe, assemble your bowls, utensils and ingredients and prepare your pan.
Goof #4 The meat in your beef stew is so tough, you can barely chew it.
“
Keep our guide to flour substitutions (page 109) posted in your kitchen and stock your pantry with a few basic flours and starches.”
Solution
When the recipe says to “slow simmer the stew on low heat,” don’t be in a rush to turn up the stove. Simmering is when a bubble breaks the surface of the liquid every second or two. More vigorous bubbling (think: boiling) breaks down the fibers in meat and toughens it. When it comes to stew meat, low and slow is the way to go.
Goof #5
Your melted chocolate looks curdled or scorched with a grainy consistency. It’s not smooth and creamy like it should be.
Solution
Your chocolate has “seized” due to overheating. The best way to melt chocolate is to do it slowly. Heat it gently in a double boiler. Make sure the water is simmering, not boiling. Before the chocolate is fully melted, remove it from the heat and stir until it’s smooth. If you melt chocolate in the microwave, proceed cautiously, stopping every 20 seconds or so to stir. A good way to keep chocolate from seizing is to add a tablespoon or more of butter, oil or heavy cream to the chocolate before microwaving. The liquid heats before the chocolate melts. Stirring the chocolate in the warm liquid helps it melt slowly and evenly. (That’s why some recipes call for melting butter or cream with the chocolate.) It’s possible to revive or “save” seized chocolate. Add a little cooking oil, a teaspoon at a time, and stir vigorously until the chocolate is smooth again. This chocolate can be used for baking but it won’t have that lovely shine preferred for candy-making or chocolate sauce.
Have you had a kitchen goof? Tell us about it. Send your story to editor@GlutenFreeAndMore.com. Subject: Kitchen Goofs. Food editor Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong). Both books are available at GlutenFreeAndMore.com.
April/May 2015 GLUTEN FREE & MORE
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how tos
Smarter Shopping
Insider tips from a grocery store expert
N
avigating the supermarket aisles and figuring out which products are safe and healthy is a big chal-
lenge for anyone brand-new to the glutenfree diet. The same goes for someone just diagnosed with a food allergy. Many readers have told us that their first foray into the grocery store literally brought them to tears! So we asked Andi Jo Elbel, healthy eating specialist at Whole Foods Market in Austin, Texas, to give us her top tips for making healthy choices for smarter gluten-free, allergy-friendly shopping. Here’s her advice on how to shop like a pro.
Many times, you’ll find the least processed items on the outer edges of the grocery store. Start your shopping there for fresh produce, dairy, meat and seafood—foods in their whole, most natural form.
2. Check your ingredients for more than just gluten or your allergens. Ingredients are listed in order of quantity, meaning your top three ingredients may make up the majority of your snack. To get more nutrients in every bite, avoid products that have sugar, salt or oil listed as one of the first three ingredients. If a product contains any of the Big 8 food allergens (wheat,
28 www.GlutenFreeandMore.com April/May 2015
dairy, soy, egg, peanut, nuts, seafood, fish), it will be noted on the package as part of the ingredient list. A certified gluten-free label will tell you what’s not in the product (namely, gluten). Make sure there are plenty of glutenfree whole grains, seeds, nuts, fruits or vegetables on the label when looking for healthier options.
making healthy wraps. Options range from the traditional Mexican corn tortilla (check the label to make sure it’s gluten-free) to wonderful new varieties made from rice flour and other gluten-free grains. Try replacing the tortilla completely and making a wrap with leafy greens like collards, Swiss chard, romaine and butter leaf lettuce.
3. Don’t walk by the tortillas.
4. Plan ahead and DIY.
There are plenty of delicious glutenfree choices in your grocery aisles for
Craving a sweet and savory munchie? Luckily, you don’t have to wait for a
ILLUSTRATION OF WOMAN SHOPPING © BLUEBEARRY/ISTOCK/THINKSTOCK
1. Stick to the perimeter.
how tos new line of gluten-free products to hit the shelves. You can make healthy recipes at home to satisfy cravings. Try this easy and nutritious sweet and spicy snack: Combine pumpkin seeds, sesame seeds, sunflower seeds and chia seeds. Place them on a pan lined with parchment paper. Drizzle honey over the seeds and sprinkle them with cinnamon and cayenne pepper. Bake for 6 to 10 minutes at 350°F.
5. Say yes to complex carbs. Grocers regularly hear from shoppers who are trying to avoid carbohydrates. It’s important to know the difference between simple carbohydrates (such as white pasta, table sugar and fried chips) and complex carbohydrates (like beans
ytime.
and vegetables). Including a complex carbohydrate on your plate can give you a hearty and healthy meal without empty calories. A delicious example of healthy carbs is the sweet potato. Add it to your grocery cart and create an easy dinner by baking it and topping it with black beans, salsa and chopped spinach.
meals on the weekends that you can enjoy throughout the week. It’s a big timesaver. Note: Those with celiac disease and food allergies should always steer clear of the helpyourself bulk bins due to risk of cross contamination.
7. Ask questions while you shop. 6. Stock up your pantry. Buy your favorite dried beans, peas, lentils and gluten-free grains in largeserving packages. These items have a fairly long shelf life and they’re often relatively inexpensive considering the number of nutrients per ounce they offer. Use them to create budget-friendly, super-satisfying
You’re not alone in your grocery store. No one knows new products better than the staff who navigate the aisles daily, so ask them for help. If you’re shopping at a Whole Foods Market, find out if your store has a healthy eating specialist. This person is there to host tours, conduct demonstrations and provide resources to gluten-free and food-allergic shoppers.
Snacktime, Breakfast Time,
Anytime.
From crunchy almonds and chewy cherries to a touch of honey for some sweetness, you’ll never believe our Cherry Almond Bars are certified gluten-free. Gluten-Free | Dairy-Free Soy-Free | Non-GMO
rudisglutenfree.com April/May 2015 GLUTEN FREE & MORE
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30 www.GlutenFreeandMore.com April/May 2015
Make Your Own
Pasta BY MARY CAPONE
Delicious, time-honored recipes bring out the best of Italy
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
T
he center of every traditional Italian meal is a heaping bowl of homemade pasta. My family’s Sunday dinners consisted of piled-high platters of spaghetti and meatballs, trays of steaming manicotti and giant pans of bubbling lasagna. Boisterous relatives would gather around our kitchen table and dive in as if it were their last meal. The word pasta literally means “paste” in Italian. Originally, it was a paste made from flour, water and salt. Years later, a fancier version emerged with the addition of eggs and it was called “Sunday pasta.” The time-honored tradition of pasta-making was handed down from mother to daughter or, in my case, aunt to niece. The table was loaded with lofty mounds of flour, a half dozen eggs, warm water, a vessel of olive oil and a rolling pin—all that was needed to make ravioli, spaghetti, lasagna and fettuccine.
One of my favorite childhood memories is of my Aunt Carmel preparing homemade pasta on a large wooden board in her meticulous kitchen. Within minutes, using only her hands and a rolling pin, she’d create perfectly even, thin fettuccine noodles piled high on the floured board. She always claimed a pasta machine would slow her down. And I believe it would have. For most people, homemade pasta equals comfort food. For those living gluten-free, homemade pasta is more akin to a culinary miracle. Now with these recipes and a little practice, you can make homemade glutenfree pasta with ease. Some recipes require a food processor and a pasta machine. For others, a bowl and a whisk are all you need. Mix and match your homemade pastas with the classic Italian sauces on page 32 and page 33. They take only minutes to make. Buon appetito!
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Fresh & Flavorful
Sauces
Easy Marinara Sauce
Brown Butter Sage Sauce
MAKES 3½ CUPS
MAKES ½ CUP
This quick sauce is simple and flavorful. Use high-quality canned tomatoes for best results.
Top ravioli with this wonderful, nuttyflavored sauce. Simple and tasty, it just takes about 2 minutes to make.
2 (28-ounce) cans whole tomatoes in basil 2 tablespoons chopped fresh basil 1 tablespoon chopped fresh oregano 1 tablespoon sugar 1/4 teaspoon salt, more to taste ❧ Fresh ground pepper, to taste 1/4 cup olive oil 2 cloves garlic, minced
6 tablespoons butter or dairy-free buttery sticks 1/4 cup minced fresh sage leaves ❧ Parmesan cheese or dairy-free alternative, for garnish
1. Place tomatoes with juice in a food processor or blender and process just until smooth.
2. Transfer tomato puree to a saucepan and warm over medium heat.
3. Stir basil, oregano, sugar, salt and pepper into warm tomato puree. Bring mixture to a slow simmer and cook about 15 minutes, stirring frequently, until tomato sauce resembles a thin oatmeal. Do not overcook. Taste and adjust seasoning accordingly.
1. Melt butter in small skillet over medium heat.
2. Add sage leaves and simmer until butter begins to turn a light brown color.
3. Remove from heat and pour over cooked ravioli or pasta of choice. Garnish with Parmesan cheese and serve. Each ¼ cup contains 313 calories, 35g total fat, 22g saturated fat, 0g trans fat, 90mg cholesterol, 5mg sodium, 2g carbohydrate, 2g fiber, 0g sugars, 0g protein, 0 Est GL.
garlic. Cook until garlic is light brown or just beginning to color. Add oil and garlic to tomato sauce, stirring to combine. Serve warm sauce over cooked pasta. Each ¼ cup contains 62 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 280mg sodium, 6g carbohydrate, 1g fiber, 4g sugars, 1g protein, 2 Est GL.
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PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
4. In a small pan, heat oil and add minced
pasta sauce
Lemon Artichoke Sauce MAKES 1 CUP
A refreshing sauce made with artichoke hearts, lemon and herbs, this recipe is perfect on homemade pasta. Light and delicate, it takes only minutes to prepare and makes enough for 1 pound of pasta. For more robust flavor, add a pinch of red pepper flakes or a tablespoon of capers. 1 lemon, juiced 1 (14-ounce) can artichoke hearts, drained and quartered 1/3 cup olive oil 2 tablespoons butter or dairy-free alternative 3 cloves garlic, chopped 1/2 cup dry white wine 2 tablespoons minced fresh parsley ❧ Salt and pepper, to taste ❧ Pinch of red pepper flakes or 1 tablespoon capers, optional 1/2 cup Parmesan cheese or dairy-free alternative, optional 1 pound cooked pasta
1. In a small bowl, place lemon juice and artichoke hearts, stirring to combine. Let sit 30 minutes, drain and set aside.
2. In a medium saucepan, heat olive oil and butter. Add garlic and cook 1 minute. Add artichokes, cooking (turning occasionally) until they are a light-golden brown, about 12 minutes.
3. Add wine and reduce by half, about 5 minutes. Add parsley, salt and pepper. Add red pepper flakes or capers, if desired. Cover and simmer 2 to 3 minutes.
4. Add sauce and ¼ cup Parmesan cheese, if using, to cooked pasta. Toss ingredients to evenly coat the pasta. Sprinkle remaining cheese on top, if desired. Each ¼ cup contains 270 calories, 24g total fat, 6g saturated fat, 0g trans fat, 15mg cholesterol, 39mg sodium, 9g carbohydrate, 5g fiber, 1g sugars, 2g protein, 2 Est GL.
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How-To-Make
Homemade Pasta MAKES 1 POUND
This versatile recipe can make different types of pasta, depending on the attachments on your machine. Follow the recipe exactly. Your dough should feel like soft modeling clay. Since egg sizes vary greatly, use 2 extralarge eggs or 3 small ones for best results. If the dough is too dry, add an additional ½ to 1 teaspoon water when blending dough in the food processor. If it’s too wet and sticky, use a little flour blend on your rolling pin and on your hands. This recipe can be made with egg replacement. See instructions on page 35. 11/4 1/4 1 1/2 2 1 11/2
cups Mary’s Baking Flour Blend (page 39) cup tapioca starch/flour teaspoon xanthan gum teaspoon salt extra-large eggs or 3 small eggs tablespoon olive oil tablespoons warm water
1. Place flour blend, tapioca starch/flour, xanthan gum and salt in a food processor and pulse to combine ingredients. Add eggs, oil and water and process until dough forms a moist ball.
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2. Transfer dough to a cutting board and shape it into a 4-inch disk. Cover with plastic wrap and let rest 30 minutes.
3. Cut dough into 8 equal pieces. Using a lightly floured rolling pin or your hand, flatten each piece into a rectangle the size of a playing card.
4. Feed the pasta into the widest setting of an electric or hand-crank pasta machine, running it through to create a pasta ribbon. Fold the pasta ribbon in half, end to end, and run it through the machine once more. Adjust the machine to a narrower setting (setting 3 works best for most applications), and put dough through 2 more times. When done, the dough should be about 1/8 to 1/16 inch thick. (Thickness is up to you and the cooperation of your dough.) 5. Place dough ribbons on a baking sheet lined with parchment paper and cover with plastic wrap. Continue rolling out remaining dough. If you’re making pasta for ravioli or lasagna, you’re done. 6. If you’re making spaghetti, linguini or fettuccine, add the appropriate attachment to the machine. Cut dough ribbons to desired length and feed them through the machine. 7. Place finished pasta on another parchment-lined baking pan and dust with gluten-free flour blend, tossing pasta with your fingers to keep pasta from sticking together.
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
Pasta
pasta
Step-by-Step
1 Cut dough into 8 equal parts (the size of playing cards) and flatten with a lightly floured rolling pin.
3
2 Pasta Machine Settings Feed the pasta into the widest setting of an electric or hand-crank pasta machine, running it through to create a pasta ribbon.
4
Although settings vary depending on your equipment, most pasta machines use the following settings for these pastas. Fettuccine Setting #1, then #3 or #4 Lasagna Setting #1, then #4
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
Ravioli Setting #1, then #3
Carefully run the pasta ribbon through the machine again. Continue this process 2 to 3 more times, setting the machine a bit narrower each time, until the dough is 1/8 to 1/16 inch thick. If you’re making spaghetti, linguini or fettuccine, add the appropriate attachment to the machine. Cut dough ribbons to desired length and feed them through the machine.
Check your machine’s instructions to find the appropriate settings for the pasta you’re making or experiment with your machine until your pasta comes out right.
Cover pasta with a clean kitchen towel or plastic wrap until ready to cook. 8. To cook pasta, place noodles in a pot of boiling salted water. Cook just until tender yet firm (2 to 3 minutes for fettuccine, 2 minutes for spaghetti, linguini and capellini). Taste a strand of pasta often to determine doneness. 9. Drain pasta (no need to rinse).
For Egg-Free Pasta, omit the eggs. Add 1½ teaspoons Ener-G egg replacement to dry ingredients. Combine 1 tablespoon flax meal with 7 tablespoons hot water; let cool. Add this mixture to dry ingredients in step 1, along with oil and water. If dough isn’t moist enough to form a ball, add more water, a teaspoon at a time. Dust dough with gluten-free flour if it’s too sticky to handle.
Serves 4 to 6. Each serving contains 180 calories, 5g total fat, 1g saturated fat, 0g trans fat, 79mg cholesterol, 232mg sodium, 31g carbohydrate, 1g fiber, 0g sugars, 4g protein, 19 Est GL.
TIP Boiling water may cause thin, delicate pasta to separate and fall apart. To prevent this, bring the water to a boil and then reduce heat to a simmer before dropping in the pasta. Let pasta “set” 1 to 2 minutes before turning up the heat again.
April/May 2015 GLUTEN FREE & MORE
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PROMOTION
Features Gluten Free & More’s Top Chefs and Favorite Recipes! Available at GLUTENFREEANDMORE.COM.
BEST GF COOKBOOK Period.
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pasta Homemade Crepe Pasta
4. Whisk egg mixture into dry ingredients until batter is
M A K E S 8 TO 1 0 C R E P E S
smooth and silky.
Simple to make and easy to handle, these tasty crepes can be used as a light pasta to make manicotti, cannelloni and lasagna. Crepes can be made ahead. Stack them, wrap in plastic wrap and refrigerate in a zip-top bag up to 5 days.
5. In the hot pan (it should be lightly greased from the
This recipe can be made with egg replacement. See instructions below.
3/4 cup Mary’s Baking Flour Blend (page 39)
❧ Pinch of salt 2 tablespoons chopped fresh herbs (such as a combination of flat-leaf parsley, basil, oregano) 4 large eggs 1 cup milk of choice 2 tablespoons butter or dairy-free alternative
1. In medium bowl, mix flour blend, salt and herbs. 2. In a separate bowl, mix eggs and milk. 3. In a 12-inch crepe pan or 12-inch non-stick frying pan, melt butter. Whisk melted butter into egg mixture to combine.
melted butter), pour just enough batter to cover the bottom of the pan (about ¼ cup). Swirl the pan until the batter reaches the edges. Cook until the edges of the crepe start to pull away from the sides of the pan and the middle begins to firm, about 1 minute. Flip crepe with a spatula and cook on the other side, about 1 minute. Slide crepe onto a plate and repeat with remaining batter. Crepes can be stacked without sticking. Each crepe contains 106 calories, 5g total fat, 3g saturated fat, 0g trans fat, 93mg cholesterol, 50mg sodium, 11g carbohydrate, 0g fiber, 2g sugars, 4g protein, 7 Est GL.
For Egg-Free Crepe Pasta, omit 4 eggs. Add 3 teaspoons Ener-G egg replacement to dry ingredients before adding the herbs in step 1. Mix well. Combine 2 tablespoons flax meal with 6 tablespoons hot water to make a gel. Let cool. Mix gel with milk in step 2. Batter will be thick; add 4 to 6 tablespoons of water or milk of choice, 1 tablespoon at a time, to thin the dough.
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Lasagna, Ravioli, Gnocchi
PICTURE THIS! Make our Vegetable Lasagna (featured here and on our cover) and send a photo of your creation to editor@ GlutenFreeAndMore.com. Subject: Beauty Shots. We’ll post our favorites on Facebook and in our next issue.
38 www.GlutenFreeandMore.com April/May 2015
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
Pasta Favorites
pasta Vegetable Lasagna
3. Preheat oven to 375°F. Set aside a 9x13-inch baking
M A K E S 8 TO 1 0 S E RV I N G S
dish.
Use Homemade Pasta (page 34) or store-bought gluten-free lasagna noodles. For lighter lasagna, use Homemade Crepe Pasta (page 37). Top with Easy Marinara Sauce (page 32).
4. To assemble lasagna, add ½ cup marinara sauce to
Cheese Filling 8 ounces fresh mozzarella or dairy-free alternative 1 cup ricotta cheese or dairy-free alternative 3 tablespoons milk of choice 2 tablespoons fresh, finely chopped Italian flat-leaf parsley 1 cup finely grated Parmesan cheese or dairyfree alternative, divided ❧ Salt and pepper, to taste ❧ Pinch of ground nutmeg
Vegetable Filling 2 tablespoons olive oil 2 cloves garlic, minced 1 red, orange or yellow bell pepper, thinly sliced 1 pound crimini mushrooms, thinly sliced 1 medium zucchini, thinly sliced 1/2 teaspoon finely chopped fresh Italian flat parsley 1/2 teaspoon sea salt ❧ Pepper, to taste
❧ Easy Marinara Sauce (page 32) or tomato sauce of choice, divided 1 recipe prepared Homemade Pasta (page 34), Homemade Crepe Pasta (page 37) or gluten-free lasagna noodles (see Shopping List, page 43)
1. To make cheese filling, cut mozzarella into ¼-inch slices and set aside. In a medium bowl, combine ricotta cheese, milk, parsley, ¼ cup Parmesan cheese, salt, pepper and nutmeg. Mix together until creamy. Set aside.
baking dish. Place pasta ribbons or 2 crepes end to end, covering the bottom of the pan. Layer ½ cup sauce over the pasta, 1/3 of the vegetable filling over the sauce and 1/3 of the mozzarella slices and cheese filling over the vegetable filling. Sprinkle ¼ cup Parmesan cheese over the cheese filling. Place more pasta or 2 crepes over the Parmesan cheese and repeat the layering process. Top with more pasta or 2 crepes, remaining ½ cup sauce, remaining mozzarella slices and cheese filling and remaining Parmesan cheese. Cover baking dish with lightly oiled foil.
5. Place lasagna in preheated oven and bake 30 to 40 minutes or until lasagna is thoroughly heated.
6. Remove from oven and let rest uncovered 15 minutes. Cut into squares and serve. Each serving with Easy Marina Sauce contains 396 calories, 23g total fat, 9g saturated fat, 0g trans fat, 87mg cholesterol, 969mg sodium, 32g carbohydrate, 3g fiber, 8g sugars, 17g protein, 17 Est GL.
TIP If using store-bought lasagna noodles, cook them al dente before making this dish. Precooking is not required for Homemade Pasta or Homemade Crepe Pasta in this dish.
Mary’s Baking Flour Blend MAKES 6 CUPS
2 cups brown rice flour 2 cups white rice flour 11/3 cups potato starch (not potato flour) 2/3 cup tapioca starch/flour
1. Mix ingredients together. Store in a tightly covered container in the refrigerator until used.
2. To make vegetable filling, heat olive oil in a large skillet over medium heat. Add garlic and sauté 1 minute. Add pepper slices and sauté, about 3 minutes. Add mushrooms, zucchini, parsley, sea salt and pepper. Sauté until
Each cup contains 564 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 4mg sodium, 127g carbohydrate, 4g fiber, 7g protein.
mushrooms are golden brown and veggies are al dente.
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pasta
M A K E S 3 0 G N O CC H I
Making gnocchi was my favorite job as a child. Rolling the dough into little pear-shaped balls and dropping them into bubbling water was as much fun as eating them. Traditionally made from potatoes, this recipe is a delicate version of an old classic. It can be made with egg replacement. See instructions on page 41.
4 tablespoons unsalted butter or dairy-free alternative, divided 1/2 pound baby spinach leaves 2 tablespoons minced shallots 1 cup ricotta or dairy-free ricotta, well drained 1/3 cup Parmesan cheese or dairy-free alternative 3 large egg yolks, beaten 1/4 cup tapioca starch/flour, more for rolling dough 3 tablespoons potato starch (not potato flour) ❧ Pinch of freshly ground nutmeg ❧ Salt and pepper, to taste ❧ Rice flour, for dusting ❧ Easy Marinara Sauce (page 32) or Brown Butter Sage Sauce (page 32)
1. Line a baking sheet with parchment paper. Grease a 9x13-inch baking dish by melting 2 tablespoons of butter in it. Set aside.
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2. In a skillet over medium heat, melt remaining 2 tablespoons butter. Add spinach and shallots. Sauté, stirring frequently, until spinach is dry and almost sticks to the pan. Transfer mixture to a food processor or blender and process it into a puree. Alternatively, cut it fine with a knife. 3. In a large bowl, place ricotta cheese, Parmesan cheese, egg yolks, tapioca starch/flour, potato starch, nutmeg, salt and pepper. Add spinach puree to bowl and mix until combined. Refrigerate dough 30 minutes. 4. Dough will be soft and sticky. If it’s too moist to hold together, add tapioca starch/ flour, 1 teaspoon at a time, until you can work the dough. Using 2 teaspoons or your hands, shape dough into pasta the size of a pecan. Drop gnocchi into a bowl of rice flour and roll them in the flour, dusting off excess flour. Place gnocchi on prepared baking sheet. 5. Preheat oven to 350°F. 6. Fill a 6-quart pot 2/3 full
Shape dough into pecan-size gnocchi balls using two teaspoons.
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
Spinach Ricotta Gnocchi
pasta
with salted water. Bring to a light boil and drop gnocchi into simmering water, about 10 at a time. Let gnocchi cook 5 minutes, stirring gently once or twice to make sure they don’t stick together. Remove them from water with a slotted spoon.
7. Arrange gnocchi in a single layer in prepared baking dish (melted butter should cover the bottom). Pour sauce of choice (Easy Marinara Sauce, page 32, or Brown Butter Sage Sauce, page 32) over gnocchi.
8. Place gnocchi in preheated oven and bake 15 minutes
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
until heated through. Serve hot. Serves 5. Each serving without sauce contains 241 calories, 16g total fat, 9g saturated fat, 0g trans fat, 169mg cholesterol, 192mg sodium, 15g carbohydrate, 1g fiber, 0g sugars, 11g protein, 8Est GL. Serves 5. Each serving with Easy Marinara Sauce contains 414 calories, 27g total fat, 11g saturated fat, 0g trans fat,169mg cholesterol, 976mg sodium, 31g carbohydrate, 4g fiber, 11g sugars, 14g protein, 13 Est GL.
For Egg-Free Spinach Ricotta Gnocchi, omit the egg yolks. Combine 1 tablespoon flax meal with 3 tablespoons hot water to make a gel. Set aside to cool. Mix 2 teaspoons Ener-G egg replacement with 4 tablespoons water. Add flax gel and egg replacement mixture to wet ingredients in step 3 to replace 3 egg yolks. Do not cook egg-free gnocchi in boiling water. Instead, bake them with sauce an additional 5 to 10 minutes (20 to 25 minutes total) until done.
Giant Mushroom Ravioli M A K E S 1 2 TO 1 5 L A R G E R AV I O L I
Wild mushroom mousse makes a delicate filling for homemade pasta. Top this ravioli with Brown Butter Sage Sauce (page 32) or Easy Marinara Sauce (page 32). This recipe can be made with egg replacement. See instructions on page 42.
Filling 2 large egg whites 1/2 teaspoon salt, more to taste ❧ Pinch of pepper, more to taste 1/4 cup cream or unsweetened coconut milk beverage 1 tablespoon olive oil 4 ounces chopped wild mushrooms, such as shiitake, porcini, oyster or crimini 2 tablespoons chopped fresh herbs (such as a combination of oregano, thyme, basil, parsley) 1/4 cup Parmesan cheese or dairy-free alternative 1 recipe (1 pound) uncooked Homemade Pasta (page 34) ❧ Egg wash (1 large egg beaten with 1 tablespoon water) or 1/4 cup milk of choice or water ❧ Gluten-free flour blend, for dusting
1. To make the filling, place egg whites, salt and pepper in a food processor and whip 2 to 3 minutes until egg
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pasta whites begin to stiffen. Add cream in a slow, steady stream, pulsing to create a mousse. In a sauté pan, heat oil. Add mushrooms and herbs and sauté 3 to 5 minutes until mushrooms begin to brown. Add mushroom mixture and Parmesan cheese to mousse and pulse the food processor until ingredients are blended and minced. Adjust seasonings. Refrigerate filling 30 minutes before using.
7. Using a spatula, transfer ravioli to another baking sheet lined with parchment paper and lightly dusted with glutenfree flour.
2. Make Homemade Pasta dough according to instructions
9. Top ravioli with your favorite sauce and serve warm.
(page 34). Cut dough into 8 equal pieces. Flatten each with your palm or with a rolling pin lightly dusted with glutenfree flour, forming each piece into a rectangle the size of a playing card. Cover with plastic wrap.
Serves 15. Each serving without sauce contains 102 calories, 4g total fat, 1g saturated fat, 0g trans fat, 49mg cholesterol, 206mg sodium, 13g carbohydrate, 1g fiber, 0g sugars, 3g protein, 7Est GL.
3. Using an electric or hand-crank pasta machine, feed the pasta into the widest setting. Fold dough ribbon in half, end to end, and run it through the machine once more. Adjust the machine to a narrower setting and put the dough ribbon through 1 or 2 more times. (For ravioli, the dough needs to be thin but pliable; try setting #3.) You should end up with eight 8x4-inch pasta ribbons.
8. With a slotted spoon or by hand, gently place ravioli in a pot of boiling salted water. Cook ravioli until firm but tender, about 7 minutes. Remove from water with a slotted spoon and drain completely.
Serves 15. Each ravioli with Brown Butter Sage Sauce contains 144 calories, 9g total fat, 4g saturated fat, 0g trans fat, 61mg cholesterol, 207mg sodium, 13g carbohydrate, 1g fiber, 0g sugars, 3g protein, 7 Est GL.
5. Brush pasta ribbons with egg wash or milk of choice.
For Egg-Free Ravioli Filling, omit 2 egg whites. Combine 2 tablespoons cornstarch or arrowroot powder, salt, pepper and cream of choice in a saucepan. Add ½ cup cool water and blend well. Heat mixture on low setting, stirring until it begins to thicken. Add cooked mushrooms and herbs, stirring until thick. Remove from heat and cool slightly. Transfer mixture to a food processor. Add Parmesan cheese and process to create a mousse. Proceed with recipe as instructed.
Place 1 tablespoon filling in the middle of a pasta ribbon every few inches, to make about 3 to 4 ravioli per strip. Be careful not to overstuff ravioli or they will be hard to seal.
TIP Pasta can be frozen up to 2 months. Package it in single serving sizes for an easy meal that’s ready in minutes.
6. Brush another similar-size pasta ribbon with egg wash or milk of choice and place it over the top of the strip with the filling. Using your fingers, gently press around the filling to seal. Cut edges with a knife or ravioli cutter using the beveled edge. Each ravioli will be about 3x4 inches. Repeat with remaining pasta ribbons.
Mary Capone is creator of Bella Gluten-Free allergy-friendly baking mixes (bellaglutenfree.com) and author of The Gluten-Free Italian Cookbook (The Wheat Free Gourmet Press), available at GlutenFreeAndMore.com.
4. Place dough ribbons on a baking sheet lined with parchment paper and lightly dusted with gluten-free flour. Cover with plastic wrap. Continue rolling out remaining dough until all dough is used. Place dough ribbons on prepared baking sheet and cover.
1
Place 1 tablespoon of filling in the middle of a pasta ribbon every few inches. Cover with an egg-brushed pasta ribbon.
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2
Gently press around the filling to seal. Cut edges with a ravioli cutter.
3
Slice ravioli into individual pieces about 3x4 inches in size.
PHOTOGRAPHY BY BENKO PHOTOGRAPHICS
Step-by-Step
pasta Shopping List For gluten-free or allergy-friendly ingredients, check out these companies.
Butter Alternatives Earth Balance earthbalancenatural.com Spectrum spectrumorganics.com
Cheese Daiya daiyafoods.com GO Veggie! goveggiefoods.com
253-833-6655
www.gluten.net
quick Fix In a hurry? When there’s no time for homemade, ready-made glutenfree pastas are available from these companies. Ancient Harvest ancientharvest.com Barilla barilla.com Caesar’s Pasta (frozen meal items) caesarspasta.com Conte’s Pasta (frozen meal items) contespasta.com DeBoles deboles.com DeLallo delallo.com Jovial jovialfoods.com Le Veneziane leveneziane.it/en Ronzoni GF Pasta ronzoniglutenfree.com RP’s Pasta rpspasta.com quattrobimbi quattrobimbi.com Schar schar.com Tinkyada tinkyada.com Not every product sold by every company listed is gluten-free or allergyfriendly. Read labels carefully. When in doubt, confirm ingredients with the manufacturer.
April/May 2015 GLUTEN FREE & MORE
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BY MATTHEW KADEY, RD
Soup’s On!
Better-for-you spring soups deliver delicious goodness
A
re you craving lighter, fresher flavors after a winter filled with heavy casseroles and roasted meat? Now is the perfect time to send hearty stews into hibernation and embrace spring-themed soups. Fresh asparagus, spinach and even rhubarb can be tossed into the pot or blender to make soups that showcase the best the season has to offer. Vegetable-full soups refresh your palate after parka season and they’re packed with an array of vital nutrients to send you into flip-flop weather in the best health possible. Research confirms that soup is often waistline-friendly: A British Journal of Nutrition study found that subjects who regularly consumed soup weighed less and ate a healthier diet than those who didn’t. (Many soup eaters in this study did have higher intakes of sodium. The best way to trim the salt is to make your own soups.) So...soup’s on! Pick up your spoon and savor the spring harvest with these mouthwatering recipes.
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