Gluten Free & More August/September 2015 Preview by Belvoir Media Group

Glu t en F ree & M ORE 57Simple

DELICIOUS SUMMER TREATS WITH DAIRY-FREE OPTIONS

Recipes Super-Quick Weekday Meals

Tomah-to! Inspired Dishes

Pack & Go Lunches Discover Sorghum

Safety Tips DINING OUT GF Paradise Visit Hawaii

A Cheery Celiac

Elisabeth Hasselbeck

So easy!

Waffle cones pg. 76

Gluten& Free MORE LIVING WITHOUT’s

Photograph by Tim Horel

contents August/September 2015

on the cover So easy! Waffle Cones, page 76.

Gluten Free

features

Tomah-to!

40 Tomay-to, Tomah-to

DELICIOUS SUMMER TREATS WITH DAIRY-FREE OPTIONS

Cover photography by Tim Horel

GRILLING!

57 Simple & MORE Recipes

72 Family Favorites

30 Fresh & Fruity

Fun desserts for summer indulgence—

Bite into the taste of late summer.

and kids can help.

Super-Quick Weekday Meals

Inspired Dishes

Pack & Go Lunches

A Cheery Celiac

Three ways to prepare delicious,

delicious ways to savor the harvest.

Safety Tips DINING OUT GF Paradise Visit Hawaii

77 Step-by-Step: Waffle Cones

Got tomatoes? You’ll love these

Discover Sorghum

So easy!

Waffle cones

pg. 79

Elisabeth Hasselbeck

in every issue 8 Editor’s Note 10 We Hear You 13 Contributors 108 GF Flour Replacements 109 Gluten-Free Diet Guide 110 Casein-Free Diet Guide 111 Substitution Solutions 112 Recipe & Allergen Index

inner & Done! 51 D

homemade waffle cones.

Five easy dinners to get you through the week.

64 Pack & Go Lunch

Nutritious food for mid-day meals.

80 Superstar Sorghum

his gluten-free grain proves that great T things can come in small packages.

88 T RAVEL | Visit Hawaii!

Gluten-free paradise on Big Island.

August/September 2015 GLUTEN FREE & MORE 3

departments lifestyle

health

We asked you about your snack attacks. Here’s what you said.

The link between gluten and sinus congestion.

96 All Stuffed Up

12 You Said It

100 Testing for Celiac Disease

14 Elisabeth Hasselbeck

Confused about screening? Here's help.

The co-host of Fox & Friends is one happy celiac.

103 Research Roundup

18 We’ve Got “Issues”

T he latest medical news for people with allergies and food sensitivities.

Irreverent solutions to your real life food dramas.

106 Vitamin K & Bone Health

must haves

Is vitamin K essential for strong bones? We ask the experts.

22 Here's the Scoop!

spotlight

Our favorite dairy-free ice creams.

94 Cheerios Goes Gluten-Free

22 Don’t Miss This!

General Mills retools America’s beloved breakfast cereal.

Special products for your special diet.

how tos

food for thought

25 Ask the Chef

114 Free From Labels

gluten-free flours

GLUTEN-FREE DIET | Quick-Start Guide

GF Flour Replacements

Substitution Solutions

Use this chart as a guide to help select replacement gluten-free flours for all your baking. 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. While not identical, the flours in each column have comparable baking characteristics and serve a similar function in building the structure in a particular recipe.

4 www.GlutenFreeandMore.com August/September 2015

Neutral (light) Flours

Brown Rice Flour

High-Protein Flours

Amaranth Flour

High-Fiber Flours

Amaranth Flour

Stabilizers (add texture and moisture)

Buttermilk

Milk

Starches

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 Video Instructions their derivatives. For step-by-step ﬂour blend Research indicates that pure, uncontaminated oats consumed in moderation (up to ½ cup dry instuctions, go to oats daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States. LivingWithout.com/ﬂourblend. Consult your physician or dietitian before including oats in your diet and for regular monitoring.

Almond Flour

Arrowroot Powder Agar Powder

Corn Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Chickpea Flour

Flax Seed Meal

Sweet Rice Flour

Millet Flour

Corn Flour

Carrageenan

Kudzu Root Starch Gelatin Powder or Kuzu Ground Chia Seed Potato Starch (not Guar Gum Potato Flour)

Yogurt

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

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

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

1 cup rice milk 1 cup fruit juice 1 cup coconut milk 1 cup goat's milk, if tolerated 1 cup hemp milk

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

Gums

Sorghum Flour

Gluten Free & More Pantry

lemon juice or 1 tablespoon cider vinegar (Let stand until slightly thickened.) 1 cup coconut milk 7⁄8 cup rice milk 7⁄8 cup fruit juice 7⁄8 cup water

1 cup unsweetened applesauce 1 cup fruit puree

Gluten-Free Flour Substitutionsor triple these recipes To make a flour blend, thoroughly combine all ingredients. You can double to make as much blend as you need. Store in a covered container in the refrigerator until used. All-Purpose Flour Blend MAKES 3 CUPS

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

High-Fiber Flour Blend MAKES 3 CUPS

This high-fiber blend works for breads, pancakes, snack bars and cookies that contain e, warm spices, raisins or other

High-Protein Flour Blend MAKES 3 CUPS

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

Butter

➥ Grains allowed

➥ Grains not allowed in

any form Tapioca, Beans, Depending on the recipe, replace Garfava, Sorghum, Quinoa, Millet, Buckwheat, Wheat (Einkorn, Durum, Faro, Graham, Kamut, the 8 tablespoons butter with 1 ofArrowroot, Amaranth, Teff, Montina, Flax and Semolina, Spelt), Rye, Barley and Triticale. following: Nut Flours. 8 tablespoons Earth Balance (Non➥Sticks Foods/products that may contain gluten Dairy) Buttery Spread or Organic Ales, Lager 8 tablespoons SpectrumBeers, Marinades Shortening Breading & Coating Mixes Nutritional Supplements 8 tablespoons coconut oil Brown Rice Syrup Pastas or olive oil 8 tablespoons vegetableCommunion Wafers Processed Luncheon Meats For reduced fat: Croutons Sauces, Gravies apple6 tablespoons unsweetened Dressings Self-basting Poultry fat of choice sauce + 2 tablespoonsDrugs & Over-the-Counter Medications Soy Sauce and Soy Sauce Solids Energy Bars Soup Bases -------- Flour & Cereal Products Stuffings, Dressings Eggs Herbal Supplements Thickeners (Roux) Imitation Vitamins & Mineral Supplements 1 large Bacon Depending on the recipe, replace egg with 1 of the following:Imitation Seafood

ounces) (1 stick = 8 tablespoons = ½ cup = 4Rice, Corn (Maize), Soy, Potato,

➥ How about alcohol? flax ➥ Flax or Chia Gel: 1 tablespoon + 3 alcoholic beverages and vinegars (except malt vinegar) are gluten meal, chia seed or salba seed Distilled free. Distilled products stirtablespoons hot water. (Let dostand, not contain any harmful gluten peptides. Wine and hard liquor beverages are gluten free. or minuteslabeled ring occasionally, about 10 Unless otherwise

Be a food detective Call First

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

If In Doubt, Go Without

recipe index & Allergen Guide Appetizers Artichoke and White Bean Dip

Don’t eat a food if youBeverages are unable to verify Chai Sweet Potato Smoothie the ingredients or if Pineapple Salsa Smoothie the ingredient list is Raspberry-Lemon Cheesecake Smoothie unavailable. Regardless Taste-Like-Ice-Cream Kale Smoothie of the amount eaten, if you have celiac disease, Breakfast damage to the small Acai Granola Bowl intestine occurs every Overnight French Toast Casserole time gluten is consumed, Quinola Cereal whether symptoms are present or not. Whole Grain Matcha Cereal

Fr ee

Summer weather means more time spent outdoors. It can also mean sunburn, insect bites and dry, chlorine-damaged hair.

Pe an ut So s, yNo Fr ee Nut Lo s w Su ga r Lo w Sa lt Qui ck & Ea sy

with food allergies.

Practical info to make your life easier, pages 108–113.

28 Eat Out! An expert’s advice on dining outResearch safelyRoundup

In a world full of wheat, there's a lot to celebrate.

Glu te nFr ee Dai ry -F re e Eg g-

Food editor Beth Hillson answers your baking questions.

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Breads

Wheat Free Is NotCinnamon Raisin Bread Gluten Free Coffee Cake

Products labeled wheat Flax Garlic Flatbread free are not necessarily Oat Bread gluten free. They may Molasses still contain spelt, rye or barleyMultigrain Bread based ingredients thatSesame are Seed Italian Bread not gluten free. Spelt is a Teff Pumpernickel form of wheat.

Toaster Pastries Salad Dressing

Keep in mind Berry Red Vinaigrette

Starting the gluten-free Soups diet before being tested for celiac disease makes an Avo and Cuke Soup Chilled accurate diagnosis difficult. Watermelon Gazpacho Is The Bomb!

Entrees Black Bean Burgers

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Gluten& Free MORE LIVING WITHOUT’s

ISSN 1941-2770

August/September 2015, Vol. 18, No. 5

Editor-IN-CHIEF Alicia Woodward, LCSW Design Director Oksana Charla MANAGING EDITOR Erica Dermer Food Editor Beth Hillson Health Editor Christine Boyd, MPH

Associate EditorS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

ContributORS

Kelli and Peter Bronski Mary Capone Laurel Greene Matthew Kadey, RD April Peveteaux Lisa Stander-Horel Sueson Vess

Contributing PHOTOGRAPHERS

Benko Photographics Kelli and Peter Bronski Cory Derusseau Tim Horel 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 757558535. 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, 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. 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.

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

©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.

www.GlutenFreeandMore.com

6 www.GlutenFreeandMore.com August/September 2015

THE BUZZ

Celebrate!

Gluten Free & More magazine has welcomed thousands of friends and our favorite companies to our Gluten-Free Food Allergy Fests in Austin (TX), Tampa (FL), Columbus (OH), and Minneapolis so far this year. What a pleasure to chat with old and new friends and to celebrate living well with food allergies and sensitivities! Hurray for our community!

“The Fest was one of the highlights of my year! I’m so glad I got to go and experience how far we’ve come in the gluten-free world.” Sarah B, via Twitter

“I can’t explain how amazing my experience was. I haven’t felt this welcomed and safe somewhere since my diagnosis. So many amazing and helpful people to talk to and share our journey!!”  CeliacGoddess, via Instagram

ty of “There’s a huge varie itely fin de ld ou w I vendors. go again.”

“It was great to see all the gluten-free products and find out where they’re selling them.”

Join us in Portland (OR/Sept 26–27), Indianapolis (Oct 24–25) and Stamford (CT/Nov 7–8).

“Tons of samples. I need to fast for a week since there was so much food!”

Here’s what to expect. U Eat, Eat, Eat! U Learn Cooking Tips with Hands-On Demos

“I was impressed with the number of vendors, free samples and products for sale.”

“Well worth attending.”

U Get Life-Changing Health & Lifestyle Info U Meet the Gluten Free & More team U Make New Friends U Have FUN!

“The Fest was spectacular. So informative! I learned a lot and would love to attend again next year.“

August/September 2015 GLUTEN FREE & MORE 7

editor's note

August/September 2015

Fun, Food, Fests!

ur Gluten-Free Food Allergy Fests

destinations can inspire joy, so we tell you

are visiting seven cities around the

the best and safest places to eat out in

country this year, giving me and

Hawaii, just in case you get the chance to

rest of the editorial team a great excuse to

vacation big this year.

get out of the office and immerse ourselves

There’s a lot of great food in this issue.

in our wonderful community. It’s a total

Take advantage of the very best of the sea-

pleasure to meet everyone who attends our

son with our delicious fruit-packed recipes

Fests. We’ve had great conversations with

and our garden-fresh tomato dishes. You’ll

long-time readers who thank us for helping

love Beth Hillson’s creative ways to put a

them along the way and with those who are

week of quick dinners on the table and

newly diagnosed and asking about what

Sueson Vess’ super-nutritious lunches to go.

they can safely eat. The sense of community

Don’t miss our feature article on sorghum,

is powerful at these events. It is absolutely

a superstar gluten-free grain, and the

amazing to be with thousands of others

family-favorite desserts from Kelli and Peter

who walk in our shoes. Everyone “gets it.” It’s

Bronski. And speaking of desserts, we show

inspiring.

you three easy ways to make gluten-free

The Fests give us a lot of fodder for thought. The comments and questions we

waffle cones, a fun cooking project you can do with your kids.

hear from attendees in the different cities

One of my favorite things about the

we visit help inform the content of the

Fests is getting to taste the vast array of

magazine and the messages posted on our

product samples. I admit I’m a sucker for ice

social network. They prompt us even more

cream, especially if it’s chocolate. So at the

to cover topics and uncover information to

Minneapolis Fest, there were two compa-

make your life easier and better.

nies passing out free gluten-free, dairy-free

You’ll see it in this issue as we investi-

ice cream bars—the ultimate decadence. I

gate the latest medical studies, cover glu-

couldn’t help going back for seconds (OK,

ten’s link to sinus congestion and interview

thirds). I’m looking forward to more indulg-

vitamin K researchers about bone density.

ing at our next Fests. Hope to see you there!

Knowing that dining out continues to be a top stressor, we bring you survival tactics from Paul Antico, the father of children with multiple, severe food allergies and creator of AllergyEats.com, an online restaurant guide. We also understand that dreamy

Alicia Woodward Editor-in-Chief

For more about our Fests, see pages 7 and 63. And visit GlutenFreeFoodAllergyFest.com.

8 www.GlutenFreeandMore.com August/September 2015

Our Recipe Pledge 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 glutenfree. Ingredient substitutions are provided for common food allergens like dairy, egg (recipe permitting), peanut, soy and tree nuts.

we hear you travel

travel

BY JULIE SALATO

Visit Minneapolis !

In Good Taste I want to commend your April/May issue.

ere’s some delicious irony: Minneapolis was once dubbed “Mill City” and considered the flour capital of the world. In the 1880s, the city’s west bank boasted over two dozen flour mills.

“Fly-over land” no longer, this progressive and friendly city is an oasis for special diet travelers

PHOTOGRAPH © MEET MINNEAPOLIS

This flour-laden legacy is now a part of history. The towering mills that used to cast their shadows over the streets of Minneapolis are now a unique backdrop for museums and tours. Today, gluten-free visitors to Minneapolis can find dozens of restaurants whose menus are filled with flavorful choices for diners with special dietary needs.

It’s no surprise that the semi-finalists of the 2015 James Beard Award (Oscars of the food world) included 14 chefs from Minneapolis and St. Paul. This level of culinary expertise, infused with the city’s teeming innovation and artistic pulse, results in an exciting dining adventure for those seeking bold new flavors and a multitude of selections. Many of the city’s restaurants feature gluten-free or allergy-friendly menus, and often chefs are happy to visit tableside and craft a customized creation. Don’t let the stereotype of frigid temps and Scandinavian modesty fool you. Minnesota knows how to warm its way into your heart— and into your belly!

Downtown Minneapolis The first thing visitors notice when they visit downtown Minneapolis is the elaborate skyway system that connects 52 blocks (nearly five miles) of downtown, making it possible to work, shop and eat without ever having to go outside.

issue yet for my family and me. I tried nearly

in the country.

Minneapolis is a hotbed of creativity, with a vibrant arts and music scene and a revered dining culture fueled by its farm-totable ethic, proliferous farmers’ markets and multicultural culinary traditions.

GUTHRIE MUSEUM PHOTOGRAPH © MEET MINNEAPOLIS; BASILICA OF SAINT MARY © THINKSTOCK

Healthy and delicious, these holiday recipes celebrate renewal

I read it cover to cover. This is your best  The Guthrie Theater is the largest regional playhouse

every recipe and they’re all tasty and easy

}

The Basilica of Saint Mary is located on its own city block in downtown Minneapolis.

to make. We reheated leftover Ravioli in

A sense of adventure and exploration is rewarded, however, with many architectural and cultural landmarks waiting around every corner. Notable places are the Basilica of Saint Mary (mary. org), the Minneapolis Institute of Arts (new.artsmia.org) and the Walker Art Center (walkerart. org), home of the largest urban sculpture garden in the country and the iconic Spoonbridge and Cherry sculpture. On the west side of the city in the mill district, you can tour the legendary Guthrie Theater (guthrietheater.org) or learn about the city’s flour milling

change in texture or flavor—amazing! As

Good Eats

a nurse practitioner and a Celiac Disease

One doesn’t have to travel far to find safe and delicious gluten-free food downtown. The award-winning Brasa (brasa. us) is located a mile northeast of downtown on Hennepin Avenue. This dining spot serves up Creole-inspired comfort

June/July 2015 GLUTEN FREE & MORE

84 www.GlutenFreeandMore.com June/July 2015

Brown Butter Sauce and there was no

history by visiting The Mill City Museum (millcitymuseum.org). If you have time to check out the city’s live music scene, be sure to swing by First Avenue (first-avenue.com), made famous by legendary Minnesota native Prince or drop in to the Fine Line Music Café (finelinemusic.com).

Foundation support group leader, I’m adding a recommendation to patients and

group attendees that they purchase your

GF Minneapolis

magazine to help them cook more easily.

Thanks so much for your travel piece on Minneapolis. We visit this city several times a year. After reading your article, we realize there are even more options. We’ll try to hit French Meadow Bakery next time we’re in town. Another good choice for gluten-free diners is Modern Times Café. If you’re going for breakfast, be sure to arrive right when they open because the line gets long quickly. Judy Haight Madison, WI

Keep up the good work. Blanche E. Glazier, NP-C, MSN Bakersfield, CA

Celiac & EPI Thank you for publishing the article about Exocrine Pancreatic Insufficiency, “GlutenFree? Still Sick? It Could be EPI,” in your June/July issue. I have celiac disease and I also have EPI. Not many people have heard

You Said It…Thanks!

Champ of a Loaf

of it. Great articles like this help spread

I just got my package of San-J products and

I’ve been experimenting with gluten-free

awareness. Thank you for helping get the

wanted to say, “thank you!” It totally made

bread recipes for about two years and I

word out.

my week that you liked my soy sauce story

must say your Champion Sandwich Bread

so much. The products from San-J were an

has given me the best results so far. It has

added bonus.

a nice texture, is easily sliceable and has a Sarah Caniparoli Great Falls, MT

delicate, pleasing flavor—not to mention it actually rises! Many of my bread experi-

Editor’s note: Check out “You Said It,” page 13. Do you have a breakfast issue? Tell us about it for the chance to win $150 worth of products from Bakery On Main.

ments go to support the local crows, but

We All Have Issues

See You In Seattle

As soon as I saw the Q&A about cross-

I love your magazine and have been reading

contamination in “We’ve Got Issues,” I

it for a few years. It’s been a very valuable

wanted to cry, yes! I was diagnosed with

resource to me. I noticed that you always

celiac disease when I was 55 years old—a

include an article about a vacation destina-

big lifestyle change. My children are so sup-

tion with lots of interesting information, fun

portive and helpful but most people don’t

spots to visit and also places for safe and

understand that “just a little” gluten can

delicious eating. I live in Seattle, Washing-

literally mean life or death. Thanks for allow-

ton, and I want people to know there are

ing people to write in about our issues and

tons of good experiences with allergy-

for the support you lend to all of us.

friendly eating here.

this one I’m keeping for myself! Susan Ashbrook Ontario, Canada

Paula Foster via email

10 www.GlutenFreeandMore.com August/September 2015

Anna Hurtado Seattle, WA

Sara Vollmer Moorhead, MN

Editor’s note: There are estimates that EPI, an easily treatable disease, affects about 1 in 10 celiacs, yet few people are aware of it. Read our article about EPI at GlutenFreeandMore.com/epi.

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 Gluten Free and More Magazine. Follow us on Twitter at @ GlutenFreeMore. Check us out on Instagram at @MyLifeWithFoodAllergies and our product review hashtag #WhatsInOurMailbox. 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.

you said it ❥ The last time I got stuck with the munchies, I was at a kid’s birthday party—pizza, cake and unsafe food everywhere! I had to excuse myself and sneak to my car and grab a gluten-free bar. Although a bit melted, it was a lifesaver.

– Julie M.

| Our Favorite |

❝ As a nursing mother, I find that hunger strikes suddenly and fiercely.

Hunger can come out of nowhere and strike at the most inopportune times. So we asked you, “Do you have a true story about a snack attack? Do you carry snacks with you in case hunger strikes?” Here’s what you told us.

❥ My daughter is Big-8 free and a competitive gymnast. This presents some challenges when she has threehour practices. We tackled these with smoothies and a high-protein snack, pre-gym. What we didn’t expect was the kids often get a “treat” of fast food at the meets. Now when she goes to meets, her bag has some treats especially for her—Lay’s potato chips and an Enjoy Life Foods chocolate bar. When the pizza or other snack foods appear, she has a treat like the other girls do and doesn’t feel left out.

car and in the diaper bag. One day, I was in my car, suddenly feeling famished and getting cranky. There were only empty wrappers in my usual stash, so I rummaged around in the diaper bag. No nuts, no snack bars but my hand landed on a cool, squishy object—a packet of baby food! I got a healthy serving of fruits and veggies to tide me over. ❞ – Abigail S.

❥ Eating healthy is important to me. I carry fresh and dried fruit, nuts and granola to avoid the fast-food pits.

– Denise J.

❥ When I’m at work or while I’m out, I carry gluten-free chocolate chip granola bars, real fruit strips and glutenfree pretzels with Jif To Go peanut butter for when hunger strikes.

– Tracy T.

12 www.GlutenFreeandMore.com August/September 2015

– Heidi M.

❥ I’m gluten-free due to celiac disease and my granddaughter has lifethreatening nut allergies. We’re very close and strive to keep each other safe. Enjoy Life Foods is always our go-to for snacks. Our favorites are the bags of Seed & Fruit Mix and the Chocolate SunButter Bars. Thank heavens for Enjoy Life!

– Debbie S.

Our congrats to Abigail. She receives a gift basket of gluten-free snacks ($100 value) from Enjoy Life Foods.

Man with SNACK bar © SHUTTERSTOCK/marvent

Do you have a true story about a snack attack?

So I keep emergency snacks in the

contributors ❥ I’m a person who runs out of fuel easily. I have a hard time functioning when I’m hungry. So I carry an emergency food supply in my car. It’s a lunch bag stocked with shelf-stable, individual servings of enough food to provide a complete meal, if necessary. There are gluten-free crackers, individual squeeze packs of almond butter and Wild Garden hummus, applesauce, a Larabar and squeeze pouches of baby food. It came in handy when I met a friend at a nearby park for a picnic lunch. She accidently locked her keys (and her lunch) in her car. My emergency stash gave her something to eat while we waited a couple of hours for the locksmith.

Christine Boyd Before health editor Christine Boyd was diagnosed with celiac disease in 2005, she had never even heard of gluten. “I had so many questions— how much gluten would hurt me? Would my gut fully recover? Would I develop another autoimmune disorder?” As luck would have it, Boyd was in graduate school at Yale University at the time, studying for a master’s in public health. “Every medical journal was available to me. My passion for digging into the research was born.”

– Anne B.

| Next Question |

Do you have a breakfast issue?

If you’re like many of us, most mornings are hectic. Sometimes you’re out the door with no time to eat. Do you have a true story about how you cope with busy breakfasts at your house? What do you do to solve your breakfast dilemma? Share your story with us and you could receive a gift basket of breakfast products from Bakery on Main ($150 value). Write to

editor@GlutenFreeAndMore.com. Subject: Breakfast Issues.

Oksana Charla Just weeks after design director Oksana Charla’s son was diagnosed with celiac disease in 2008, she was presented with the opportunity to work for Gluten Free & More (then called Living Without). “How could I turn it down? It felt like fate,” she says. Not only does Charla design every issue of the magazine, she also styles and photographs recipes in a pinch. Now gluten-free herself, she says she loves her job. “Being in the know and tasting the best glutenfree food around—my favorite part of every photo shoot!—is just an added bonus.”

Erica Dermer “We’re living in the best time in the world to be a celiac,” says managing editor Erica Dermer, author of Celiac and the Beast: A Love Story Between a Gluten-Free Girl, Her Genes, and a Broken Digestive Tract. Part of Dermer’s job is to scout out the latest products and find the best gluten-free food on the market. “It’s super-exciting to showcase the new items that make glutenfree, allergy-friendly life easier and tastier for our readers. I love it!”

Lisa Stander-Horel Contributing chef Lisa StanderHorel can usually be found in her kitchen, wielding a spatula. The author of Nosh on This, Horel believes no recipe should be left behind when it comes to eating gluten-free. That includes no tomato recipe. “Nothing beats a lazy Sunday morning in the late summer, a homemade Bloody Mary in one hand and a delicious bowl of fresh gazpacho in the other, both made with just-picked garden tomatoes.”

August/September 2015 GLUTEN FREE & MORE 13

lifestyle

B y april pe v eteaux

We’ve Got “Issues” Irreverent solutions to your real life allergy & sensitivity drama

Two of the biggest issues I face with my gluten-free diet is the fact that no one really understands what it is and people feel like they know better than I do about my own diet. Most people who aren’t gluten-free don’t understand the issues I face and they can be very rude and oftentimes dismissive. How do I handle these remarks? Signed, Smarty Pants

Dear Smarty Pants, We gluten-free types are facing quite the backlash, are we not? What was once a welcome awareness about what gluten is and how to avoid it is now an opportunity for late-night comedians to make fun of those who must avoid gluten in order to maintain their health. Not that funny, IMO. Then there are those people—as you pointed out in your letter—who just “know” something is gluten-free, even though they haven’t even read a pamphlet on the topic of gluten and gluten avoidance. What’s a gluten-free gal to do? As someone who is already battling sneaky ingredients in order to eat safely, battling people is not very appealing to me. So I say you need to choose your battles wisely. Ask yourself these questions when faced with a know-it-all:

▶ Could she damage your health or others with her ignorance? ▶ Does he have any influence over the food world and/or people who prepare your food or food for others with dietary issues? ▶ Is she related to you? If the answers to these questions are all “no,” simply walk away and never, ever talk to that person again about your diet. If you must interact due to work or life requirements, sweetly change the topic of conversation whenever it veers in that direction. It’s a lot more complicated if any of the answers to these questions is “yes” because that, my gluten-free friend, means you do need to go into battle. By battle, I mean hit them with some knowledge. Start with these talking points and adjust as needed:

18 www.GlutenFreeandMore.com August/September 2015

▶ Gluten actually is dangerous for those who have an allergic, autoimmune, food-sensitive or other debilitating physical reactions to it. Some people can even die from repeated gluten exposure. It’s serious, it’s real and it’s science. ▶ Just a “little” flour can actually cause a huge reaction for someone who is medically unable to eat gluten. Hey, some of us are sick for weeks if our dinner is prepared in the same pot, pan or plate as someone’s gluten-filled meal. Even if we never take a bite of their potpie. ▶ Please don’t panic. I am not trying to take your gluten away from you. I am just asking you to keep it away from me. See, I really, really, really want it but I don’t want to live in the bathroom. You’re armed and ready, ma’am. Good luck!

LACE BACKGROUND IMAGE ©ISTOCK/THINKSTOCK

Photo by Oksana Charla

Dear Issues,

lifestyle Dear Issues, I find it really difficult when people make food for me or offer me homemade food they’ve brought into the office. Even when they assure me it’s gluten-free and dairy-free, I hesitate to try it because I’m afraid it will affect me if it wasn’t made carefully. How do I show I’m grateful while remaining safe? Signed, Hungry & Scared

Dear Scared, This may be one of the most uncomfortable things about having a restricted diet. I have balked at dinner invitations at someone else’s house and turned down offers for others to pick up lunch for me for this same reason. No one is going to be as careful with your diet as you are (except for your mother and the person who wants you healthy for child-rearing/ sex/help with the dishes). Not unlike the problem in our first question, a slightly informed person can be more dangerous to those of us with allergies, sensitivities and autoimmune issues than someone who honestly admits they know nothing. My gut instinct tells me to refuse any and all invitations of food without a guarantee of food safety. I have done this in the past, especially when I’m trying to get over cross-contact and can’t tolerate taking another chance in the name of friendship. There comes a time when your safety has to come first and that time is most of the time. Of course there are life events, such as weddings, unavoidable dinner parties and best friend hang-outs, when you will be at risk. Even if you do educate your host, there are no guarantees when kitchens are small, pots are reused and flour is in the air. Risk is unavoidable when you leave your home. This is the

reason I pray that some kind of pharmaceutical development that whisks gluten out of our guts will happen ASAP. In the meantime, minimize your outings where you cannot control the food, pass on the offer of homemade food and always bring a safe glutenfree, dairy-free dish to a dinner party. You can pretend to eat everything else, while filling up on your own delightful stuff.

Share your special-diet drama with us. Write to: editor@GlutenFreeAndMore.com. Subject: We've Got Issues.

April Peveteaux (glutenismybitch.com) is author of Gluten Is My Bitch: Rants, Recipes and Ridiculousness for the Gluten-Free (Stewart, Tabori & Chang) and The Gluten Free Cheat Sheet (Penguin Group).

August/September 2015 GLUTEN FREE & MORE 19

Here’s the Scoop!

e love ice cream but but dairy isn’t always our friend. Luckily, a growing number of grocery stores around the country now stock delicious frozen desserts that are both gluten-free and dairy-free. We gathered up the available brands and devoured…um…sampled them in order to give you a frank and honest assessment of their taste and quality. A difficult assignment but somebody had to do it. Here are our faves.

BEST OF THE BEST

This organic ice cream made with coconut milk wins the gold spoon for excellent taste, creamy texture, widespread availability and impressive variety—over 15 flavors. All are vegan and free of gluten, dairy, eggs and soy. We love Naked Coconut (dried coconut!) and Vanilla Island (bits of vanilla beans!). If nuts are tolerated, Chocolate Hazelnut Fudge is addictive— ribbons of fudge swirling around chunks of hazelnut. Coconut Bliss also comes in ice cream bars that are truly amazing. coconutbliss.com 541-345-0020

NadaMoo! Austin-based NadaMoo! sells an organic frozen dessert made with coconut milk that had us moo-ing for more. This organic vegan product is certified gluten-free and comes in 11 excellent flavors. Vanilla Cha-Cha-Chai won us and new Cookies and Crème, made with gluten-free cookies from Austin’s popular Better Bites Bakery, had us swooning. NadaMoo! gets the gold spoon for amazing flavor combos, smooth texture and delicious taste. Available nationwide in select natural food stores and supermarkets. nadamoo.com 512-571-3870

20 www.GlutenFreeandMore.com August/September 2015

So Delicious Frozen Desserts

Jolly Llama

So Delicious offers a delicious variety of gluten-free, dairy-free frozen desserts made with different alternative milks (soy, almond, coconut and now cashew). Our favorite is coconut-based Cookies Dough. If you tolerate nuts, try cashew-based Snickerdoodle (loaded with chunks of cinnamon-flavored cookie dough) and Salted Caramel Cluster (silky with smooth caramel flavor). So Delicious also offers scrumptious ice cream bars. These frozen desserts get the gold spoon for wonderful taste, creamy texture, superior flavor variety and nationwide availability.

Packed in nifty tubes for mess-less refreshment, Jolly Llama Squeezeup pops are free of gluten, dairy, eggs, peanuts, tree nuts and GMO ingredients. Bold, bright flavors come from purées of mango, strawberry, raspberry and banana. Our favorite is Banana Coconut, made with banana purée and coconut cream. At fewer than 100 calories a pop (160 or less for chocolate varieties), these pops are near perfect treats for kids of all ages. Available at Whole Foods, Sprouts, Fairway and Earth Fare, with more retailers coming on board this summer.

sodeliciousdairyfree.com 866-388-7853

thejollyllama.com 800-925-0274

ICE CREAM SCOOPS PHOTO BY TIM HOREL/GLUTENFREECANTEEN.COM

Luna & Larry’s Coconut Bliss

product roundup B y erica d ermer

FAVORITES Steve’s Dairy-Free Ice Cream Brooklyn-based Steve’s offers a high-end coconut-milk ice cream that’s a rich and creamy indulgence. It comes in wonderful flavors like Mint Cacao Chip and Dark Chocolate Salty Caramel. We’re madly in love with Cold Brewed Cinnamon Coffee, which combines two of our favorite things, coffee and ice cream. This artisan frozen dessert is well worth the calories. Available online (orders of five pints or more) and in select grocery stores in most states. stevesicecream.com 718-412-9393

Wink Frozen Desserts

Dream

DF Mavens

At just 100 calories a pint, we don’t feel too guilty when we down a whole container of Wink’s in one sitting. The calorie count isn’t the only thing that’s remarkable about this product. It’s loaded with pea protein and sweetened with monk fruit extract and organic stevia. What’s more, Wink frozen desserts contain no sugar, dairy, soy, nuts or eggs. They’re also vegan, Non-GMO Projectverified and certified gluten-free. Available online and in a few select areas.

Hain Celestial’s Dream brand of frozen desserts are offered in almond milk, rice milk and soy milk. Rice Dream, made with organic rice milk, is available in three gluten-free flavors—Vanilla, Cocoa Marble Fudge and Strawberry. We love them all–but who can resist a dairy-free strawberry “ice cream” this creamy? For those who tolerate nuts and soy, we recommend Almond Dream Praline Crunch (contains almonds, pecans and soy). Recently launched Dream Gelatos, pints of almond milk-based dairy-free frozen desserts, come in eight wonderful flavors.

New York-based DF Mavens produces three lines of frozen desserts made with coconut milk, soy milk and almond milk. All are certified gluten-free. The soy-free coconut collection comes in mouthwatering flavors like Key Lime Creme, an exotic trip for your mouth with West Indian limes and Thai coconuts, as well as two no-sugar-added flavors. New almond milk bars, certified gluten-free and vegan, are available in Chocolate, Alphonso Mango, Chocolate Almond Fudge and Mint Almond Cookie. Available online and at grocery stores clustered in the Northeast.

winkfrozendesserts.com 516-323-5283

tastethedream.com 800-434-4246

dfmavens.com 212-260-9800

Always read labels carefully. Manufacturers can change ingredients without warning. Not every product sold by every company listed is gluten-free or allergy-friendly. When in doubt, confirm ingredients directly with the manufacturer.

Managing editor Erica Dermer (edermer@glutenfreeandmore.com) is author of Celiac and the Beast: A Love Story Between a Gluten-Free Girl, Her Genes and a Broken Digestive Tract.

August/September 2015 GLUTEN FREE & MORE 21

how tos

Ask the Chef ©E.B. Taylor Photography

“How do I cook gluten-free meals that are affordable and that everyone will enjoy?”

I’ve been gluten-free for five years and I have a recurring problem. I cook for four members of my family who aren’t gluten-free. Not only is it difficult to stock all the different ingredients, it’s expensive and, frankly, a lot of extra work. I find I’m cooking two meals every night. Can you offer any tips for making affordable meals that everyone can enjoy?

So when it comes to pizza, hamburgers and sandwiches, you can save money by offering both options. Just be mindful of cross-contamination when preparing and slicing them.

Food editor Beth Hillson answers your questions about special-diet baking

Whoa! No one signed up to be a short-order cook when they went gluten-free. I strongly recommend you get your family on the same menu. There are many ingredients and recipes that everyone can enjoy. For starters, unprocessed meat (beef, pork, chicken, turkey, fish), vegetables, fruit and dairy are naturally gluten-free. Make these items the foundation of your meals. Purchase them when they’re on special and use coupons whenever possible. If you want to serve cold cuts, chicken fingers or hot dogs, buy those that are labeled gluten-free and serve them to everyone. When you need breading or thickener, use the gluten-free ingredients you have on hand. Coat fish and chicken with instant potato flakes or crushed potato

I notice a gluten-type of reaction whenever I eat anything that contains xanthan gum. What gives? Is xanthan gum bad for you? It seems to be in every gluten-free bakery item I buy.

chips. Thicken sauces with cornstarch. Serve gluten-free pasta to everyone. (Several brands are competitively priced so they won’t break your budget—and they taste good.) Crush up gluten-free Rice Chex to use in place of bread crumbs and use ground gluten-free cookies or macaroons as the base for nobake puddings and ice cream pies. For breakfast cereal, buy a gluten-free cereal that everyone likes. Gluten-free pizza crust, hamburger rolls and sandwich breads can be pricey.

Most experts agree that xanthan gum is safe for those who must eat gluten-free but some people report a reaction. This ingredient is becoming a hot button in the gluten-free world. The Internet is abuzz with folks looking for a substitute. The obvious option is guar gum, a one-to-one replacement. Psyllium husk, flax meal and chia seed are other good choices. Each of these generally produces moist and tasty results when used in recipes for baked goods. Depending on your recipe, use about 2 tablespoons psyllium husk, flax meal or chia seed per recipe in place of xanthan gum. You may have to add an additional tablespoon or two of liquid, especially when using psyllium husk.

August/September 2015 GLUTEN FREE & MORE 25

how tos

What’s a good gluten-free flour to use to dust meat?

There are lots of options. My preference is white rice flour or corn flour. Both adhere nicely and help thicken any pan sauce you might make. You can also try cornmeal, especially for baked fish and chicken fingers.

Sometimes my baked goods have a metallic taste. How can I eliminate that?

The general rule of dry-into-wet is modified a bit in the recipe for Perfect Layer Cake (June/July issue, page 52). Basically, the butter is creamed first (with the sugar and eggs) and then the dry ingredients are added. Creaming the butter creates a consistency that’s important for developing a light texture in this cake. Adding the dry ingredients to the creamed mixture helps disperse the butter evenly before the milk is added. If the recipe called for melted butter or oil instead of creamed butter, you

Several things, like too much baking powder or baking soda, can cause an odd taste. Check the ratios of these items in your recipe with other similar recipes to be certain there’s nothing amiss. In addition, buy a brand of baking powder that’s aluminumfree. Some gluten-free flours and certain brands of tapioca starch can have an off taste when nearing the end of their shelf life. Check the expiration dates of your ingredients.

“Ask the Chef” is one of my favorite parts of the magazine. Now I have a question for you. You recommended folding the dry ingredients into the wet ingredients until just combined when making a cake. In your recipe for Perfect Layer Cake, the instructions say to mix in the dry ingredients, then add the milk and beat. These seem contradictory. Would you please clarify?

would add all the dry ingredients to all the wet ingredients. General baking rules are good to know but always follow your recipe.

I’m gluten-free, sugarfree and lactose-free and I can’t eat egg yolks. I do want to enjoy a piece of cake every once in a while. When I made the Tres Leche Cake in your April/May issue, I used only egg whites and it produced a hard cake. Any suggestions?

Have a baking question? Submit your question to editor@GlutenFreeAndMore.com Subject: Ask the Chef

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.

Great question—and we’re so glad you like “Ask the Chef”!

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We want you to enjoy your cake. Using egg whites to replace the egg is not a problem as long as you use two whites for each egg you’re replacing. Butter and milk can be replaced with dairy-free options. But you can’t just totally omit the sugar in this recipe (and in most baking recipes) without dramatically changing the results. In this case, you’ll end up with a dense, flat cake. Next time, try replacing the sugar with an equal amount of a stevia-based product that’s designed for baking. These products, which contain a bulking agent like erythritol, can be used as a oneto-one replacement for granulated sugar. They provide appropriate sweetness and volume without the calories and glycemic load. Your cake won’t rise quite as much but the results should be delicious.

Food editor Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first glutenfree companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).

Fresh & Fruity

PHOTOGRAPHY BY JEFF RASMUSSEN

B y jules shepar d

30 www.GlutenFreeandMore.com August/September 2015

Bite into the taste of late summer

mbrace and extend the fresh flavors of August and September with these easy, creative recipes. They’ll help you hold on to the best of summer just a little bit longer. Hit your local orchards or visit your neighborhood farmers’ market for fresh-picked stone fruit, apples, pears, blackberries and cherries. Then use these recipes to bake them into delicious pies, muffins, cobblers, fruit pizzas and even stir up a pitcher of delicious sangria.

Easy Fruit Cobbler S E RV E S 6

Apples, pears, cranberries, peaches, late summer blackberries … just about any fruit combination you can think of tastes great in this cobbler. This is one recipe you’ll want to commit to memory and use again and again. Serve warm on its own or top with your favorite ice cream or dairy-free frozen dessert and a sprig of mint. This recipe can be made with egg replacement; see instructions at right.

MINT LEAF © THINKSTOCK/ISTOCK; GREEN APPLE © THINKSTOCK/ISTOCK/PINCAVEL

Filling 4 pears or apples, peeled, cored and diced 2 cups blackberries or other berries 2 tablespoons sugar or to taste 2 tablespoons Jules’ Homemade All Purpose Flour Blend (page 33)

Topping 1 cup Jules’ Homemade All-Purpose Flour Blend (page 33) 1 cup sugar 1-2 teaspoons ground cinnamon, to taste 1 large egg + 1 egg white ¼ cup butter, Earth Balance buttery sticks or dairy-free butter alternative of choice

1. Preheat oven to 350ºF. 2. To make filling, place pears or apples in a large bowl. Add berries, 2 tablespoons sugar (or to taste) and 2 tablespoons flour blend. Toss until ingredients are combined and fruit is evenly coated. Transfer filling to an 8x8-inch or 7x10-inch baking pan. 3. To prepare topping, whisk together 1 cup flour blend, 1 cup sugar and cinnamon. Stir in egg and egg white with a fork until a thick dough forms. Using your hands or two forks, crumble topping evenly over filling. 4. Melt butter and drizzle over the topping. 5. Place cobbler in preheated oven and bake 30 to 40 minutes or until fruit is bubbling and topping is lightly browned. Serve warm. Each serving contains 436 calories, 9g total fat, 5g saturated fat, 0g trans fat, 56mg cholesterol, 25mg sodium, 90g carbohydrate, 8g fiber, 55g sugars, 4g protein, 46 Est GL.

For Egg-Free Fruit Cobbler, omit 1 egg and 1 egg white. Mix together 1 tablespoon vegetable oil, ¼ cup water and 4 teaspoons baking powder. Add this mixture in step 3 to replace the eggs. Add water, 1 teaspoon at a time, if dough will not mix.

August/September 2015 GLUTEN FREE & MORE 31

Tomay-to, Tomah-to Got tomatoes? wa y

sa vo

h a r ve

PHOTOGRAPHY BY TIM HOREL/GLUTENFREECANTEEN.COM

You’ll love these delicious

40 www.GlutenFreeandMore.com August/September 2015

B y lisa stan d er - horel

Tools of the Trade

ummer garden tomatoes ripen all at once, usually overnight and by the ton—or so it seems. The challenge is using them quickly because of their short shelf life. While it might be tempting to give away your bumper crop to neighbors, friends and the mailman, think again. These easy recipes will help you use up the extras in no time flat. And once you’ve tasted the delicious results, you’ll be wishing for another huge harvest.

} Immersion blender, food processor or blender } Glass jars or glass containers (not plastic) } Sharp paring knife } Nonreactive pots (not aluminum or cast iron)

Homemade Tomato Juice MAKES 10 CUPS

Freshly made tomato juice is an amazing treat. No commercial juice can compare. This reduced-sodium version has a wonderful fresh flavor with a hint of lemon and very little salt. For best results, use a variety of tomatoes. They don’t all have to be vine-ripened. 8 pounds tomatoes (mixed variety), washed, stems removed 2 tablespoons lemon juice ½ teaspoon kosher salt, more to taste

PHOTOGRAPHY BY TIM HOREL/GLUTENFREECANTEEN.COM

1. Rough-chop tomatoes into 3-inch pieces. Pierce cherry tomatoes to help them dissolve. Place all tomatoes in a large nonreactive stock pot (not aluminum or cast iron) and with the cover off, bring mixture to a boil over medium heat. Tomatoes have plenty of liquid; no need to add more. 2. When mixture comes to a boil, cover the pot and simmer over low heat 90 minutes, stirring occasionally to keep tomatoes from sticking to the bottom of the pot. (If they stick, turn down the heat a little.) Remove

from heat and cool 5 minutes with cover off. 3. Using an immersion blender, puree tomatoes in the pot. Alternatively, scoop mixture into a food processor, filling the container only half full, and process carefully in batches. 4. Strain mixture into a large bowl, pressing solids on the mesh strainer until all liquid is released. Work in batches, repeating the process until all tomatoes are strained.

5. Add lemon juice and salt to juice and stir to combine.

6. Pour juice into large jars or glass containers and refrigerate up to 5 days. Serve chilled. Add more salt, if desired. Each serving contains 55 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 199mg sodium, 11g carbohydrate, 3g fiber, 0g sugars, 4g protein, 5 Est GL.

August/September 2015 GLUTEN FREE & MORE 41

Dinner & Done

PHOTOGRAPHY BY OKSANA CHARLA

Easy and delicious meals to get you through the week

By Beth Hillson

August/September 2015 GLUTEN FREE & MORE 51

Two proteins—pork and chicken—are the foundation of these menus. Quick-cooking pork tenderloins are prepared for two dinners. One night, they’re served as Citrus Ginger Grilled Pork Tenderloin with Citrus Glaze. The next night, they’re transformed into Pork, Broccoli and Red Pepper Stir-fry with Asian Brown Rice Noodles. The rest of the week, two store-bought gluten-free rotisserie chickens are used to jumpstart creative home-cooked meals—Pulled Chicken on Corn Tortillas, Apricot Chipotle Open-Face Chicken Sandwiches and Chicken, Avocado and Tomato Pasta Salad. Creamy Polenta is served as a side with pork on one night. The leftovers are formed into

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Polenta Croutons that top Kale Caesar Salad later in the week. Each meal boasts its own unique flavors and creative presentation so no one will realize you’re doubling up and serving leftovers. Make two runs to the grocery to stock ingredients. Pick up the pork tenderloins over the weekend and buy two freshly roasted rotisserie chickens mid-week. While at the store, replenish your supply of veggies and salad fixings. When it comes to dinnertime this week, you’ll start the week stress-free with the meal planning done and end it knowing you’ve fed your family well.

PHOTOGRAPHY BY OKSANA CHARLA

t ’s six o’clock and what’s for dinner? The challenge of getting delicious, nutritious homemade meals on the table gets old fast. Leave the challenge to us! We borrow techniques used by professional chefs to help you prepare five dinners in less than an hour each night.

day 1 Citrus Ginger Grilled Pork Tenderloin with Citrus Glaze Creamy Polenta Green Beans with Turkey Bacon

Citrus Ginger Grilled Pork Tenderloin with Citrus Glaze SERVES 4

Bursting with flavor and easy to prepare, this recipe makes two tenderloins that are marinated and cooked together. Refrigerate the second to serve as Pork, Broccoli and Red Pepper Stir-Fry with Asian Brown Rice Noodles, page 57. (Don’t slice it until ready to use.) You can also cook these tenderloins in the oven: Place them in a shallow pan and roast in a 375°F oven for 20 minutes. The marinade can be made a day ahead and refrigerated until used. 2 (1-1¼ pound) pork tenderloins

PHOTOGRAPHY BY OKSANA CHARLA

Marinade

3 tablespoons gluten-free soy sauce 1/3 cup honey 1/4 cup rice vinegar 2 tablespoons olive oil 1/4 cup orange juice ❧ Juice of half a lemon 2 cloves garlic, crushed 2 teaspoons minced fresh ginger ½ teaspoon red pepper flakes, optional

Sauce

❧ Olive oil 1/3 cup chopped onion 2 tablespoons dry sherry

1. Trim tenderloins of all fat. Place them in a zip-top bag. 2. In a medium bowl, combine all marinade ingredients, whisking until well blended. Pour mixture over tenderloins, seal the bag and marinate in the refrigerator 2 hours.

Time Savers Frozen and jarred crushed garlic and ginger are available in many grocery stores. Prepare the marinade the night before.

3. Preheat an outdoor grill or indoor grill pan to mediumhigh heat or 375° F. Oil the grill or pan lightly.

4. Remove tenderloins from marinade, shaking off any excess. (Reserve remaining marinade.) Place tenderloins on preheated grill and cook, turning frequently, about 18 minutes or until an instant-read thermometer inserted into the thickest part registers 155°F. Transfer meat to a platter and let rest 10 minutes before carving. 5. Meanwhile, make the sauce. In a small saucepan, heat olive oil over medium heat. Sauté onions until translucent, about 2 minutes. Add sherry and simmer 30 seconds. Add reserved marinade, bring to a boil and then simmer over medium heat 10 minutes or until slightly thickened. 6. Cut one tenderloin into 1/4 inch-thick slices. Spoon hot marinade over slices. 7. When second tenderloin has cooled, wrap it in aluminum foil and refrigerate. Use it to make Pork, Broccoli and Red Pepper Stir-Fry with Asian Brown Rice Noodles (page 57) the next day. Each serving contains 147 calories, 3g total fat, 1g saturated fat, 0g trans fat, 73mg cholesterol, 96mg sodium, 4g carbohydrate, 0g fiber, 2g sugars, 24g protein, 1 Est GL.

August/September 2015 GLUTEN FREE & MORE 53

Pack & Go Lunch Nutritious food for mid-day meals

B y sueson v ess

64 www.GlutenFreeandMore.com August/September 2015

avor lunchtime away from home with these easy makeand-take recipes. When you prepare lunch at home, you can create a safe meal that’s not only tasty and nutrient-dense, it’s also friendly on your wallet. Here are delicious ways to repurpose leftovers—chicken, rice or veggies from last night’s dinner, for instance—and enjoy them the next day. Children will love these recipes, yet they are sophisticated enough to satisfy adult tastes. Colorful and slick BPA-free containers are handy for lunches on the go. They insulate hot and cold foods and separate salad dressings and sauces. But whether you use a brown bag or a bento box, these lunches will have you looking forward to your noonday meal.

Faux Tuna Salad S E RV E S 6

PHOTOGRAPHY BY CORY DERUSSEAU

For vegetarians and those avoiding fish, this recipe uses seeds and almonds to create a tuna-free salad. If almonds are off limits but you can tolerate eggs, try Egg Salad, page 69. 1/2 cup raw, unsalted sunflower seeds 1 cup raw, unsalted almonds (preferably blanched, may use slivers) 2 tablespoons freshly squeezed lemon juice or rice vinegar 1 teaspoon freshly grated lemon zest 1 teaspoon dried dill or 1 tablespoon chopped fresh dill 1/2 teaspoon ground kelp 1/4 cup olive oil or grape seed oil 1/4 cup finely chopped celery 1/4 cup grated or finely chopped carrots 2 tablespoons chopped chives or green onions, optional 1/4 cup minced dill pickles, optional 1/4 cup minced green or ripe olives, optional 1/4 cup grated apple or pear, optional 2-3 tablespoons dried cherries or cranberries, optional ❧ Sea salt, to taste ❧ Pepper, to taste

Sensible Containers

1. Bento Box

1. Place seeds and almonds in a large glass container and cover them with water. (Container should be at least 8-cup capacity, large enough to accommodate expansion.) Cover and soak seeds and nuts at least 6 hours or overnight. Do not refrigerate. Drain and discard water. If not using soaked seeds/nuts immediately, refrigerate until used, up to 5 days. 2. Transfer soaked seeds and nuts into the bowl of a food processor with knife blade attachment. Pulse until mixture is crumbly but not pureed. Set aside. 3. In a large bowl, whisk together lemon juice with lemon zest, dill and kelp. Continue whisking and drizzle oil into the mixture to create an emulsion. Mixture will thicken slightly. 4. Toss seed and nut mixture, celery and carrots into the bowl, stirring to combine. Add optional ingredients, as desired, stirring to combine. Add salt and pepper, to taste. 5. Use salad to fill Japanese Rice Balls (page 68) or halves of avocado, tomato or cantaloupe. Alternatively, serve it on fresh greens.

2. Thermos

3. Mason Jar

Each servings contains 256 calories, 24g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 8mg sodium, 7g carbohydrate, 3g fiber, 1g sugars, 6g protein, 0 Est GL.

August/September 2015 GLUTEN FREE & MORE 65

Family Favorites Fun desserts for summer indulgence—and kids can help!

er Bronski et P & i l l e K By

72 www.GlutenFreeandMore.com August/September 2015

arents in most households (gluten-free, food allergic or not) care about putting delicious and healthy food on the table that their kids will love to eat. It’s part of that innate desire—need, even—to provide for the youngsters who are totally dependent on us. When you introduce special dietary needs into the family menu, it only deepens that resolve. It certainly did for us. Doing something for yourself or even a spouse is one thing. But there’s nothing like the emotion and drive behind doing something for your children. Since our household went gluten-free in early 2007, we’ve made cooking, baking and meal preparations a family affair. It’s amazing to watch our girls in the kitchen, not just observing us but as eager and active participants. They learn quickly and this newfound knowledge translates into a healthier relationship with their food. These recipes are some of our favorite go-to desserts. With kid-friendly preparations and flavors, they satisfy children and adults alike.

PHOTOGRAPHY BY KELLI AND PETER BRONSKI

Chocolate Cookies with Fluffy Frosting MAKES 20 CO OKI E SAN DWIC H ES

A marshmallow-like filling sandwiched between two small chocolate cookies offers up a play of textures and sweetness. Whether your children prefer the fluff, the cookie or both, these are sure to please. The assembled cookies are best enjoyed the first day. If you won’t be eating them immediately, assemble (i.e., frost) the cookies just before serving. This recipe can be made with egg replacement; see instructions below.

Cookies ½ cup (1 stick) butter, softened, or vegan shortening ½ cup packed light brown sugar ¼ cup granulated sugar ½ teaspoon pure vanilla extract 1 large egg ¾ cup Artisan Gluten-Free Flour Blend (page 76) 1 teaspoon xanthan gum ½ teaspoon baking soda ½ cup unsweetened cocoa powder ¼ teaspoon salt

Frosting ¾ cup granulated sugar 3 tablespoons water 1 egg white 1/8 teaspoon cream of tartar ½ teaspoon pure vanilla extract

1. Preheat oven to 375°F. Line 2 baking sheets with parchment paper.

2. To make cookies, place butter, brown sugar, granulated sugar and vanilla in a bowl and cream ingredients together with a mixer on medium speed. Add egg, mixing until incorporated. 3. In a separate bowl, whisk together flour blend, xanthan gum, baking soda, cocoa powder and salt. Add to butter mixture and mix until well blended. 4. Shape cookie dough into 1 teaspoon-size balls and place on prepared baking sheets 1 inch apart. There should be 40 cookies. 5. Place in preheated oven and bake 7 minutes or until cookies puff and are cracked on top. Remove from oven and let cookies rest 2 minutes. Then transfer to a wire rack to cool completely. 6. To make the frosting, combine ¾ cup granulated sugar, water, egg white and cream of tartar in a metal or glass bowl. Use a handheld mixer to combine ingredients. Place the bowl over a pot of simmering water to create a double boiler; the bottom of the bowl should not touch the water. Beat ingredients in the double boiler on high 7 minutes or until frosting is fluffy like marshmallow. Remove from heat and mix in vanilla. Beat on high another 2 minutes. 7. To assemble the cookies, spread frosting on one cookie and top with another cookie to create a sandwich. Repeat to make 20 cookie sandwiches. Each sandwich cookie contains 130 calories, 5g total fat, 3g saturated fat, 0g trans fat, 23mg cholesterol, 68mg sodium, 21g carbohydrate, 1g fiber, 10g sugars, 1g protein, 14 Est GL.

“There’s nothing like the emotion and drive behind doing something for your children.“

For Egg-Free Chocolate Cookies, omit 1 egg. Combine 1 tablespoon golden flax meal with 3 tablespoons hot water. Let cool. Use this mixture to replace the egg in step 2. Add 2 teaspoons Ener-G egg replacer and ¼ cup additional flour blend to dry ingredients in step 3.

For Egg-Free Frosting, omit 1 egg white and cream of tartar. Add 1/8 to ¼ cup palm shortening or glutenfree margarine to confectioners’ sugar. Add 1 to 2 teaspoons milk of choice and vanilla and beat until fluffy, adding more sugar or milk to achieve desired consistency.

August/September 2015 GLUTEN FREE & MORE 73

Step-by-Step B y lisa horel

Waffle Cones Making homemade gluten-free cones with kids is a lot of fun. It’s a little like a magic show in your kitchen!

PHOTOGRAPHY BY TIM HOREL/GLUTENFREECANTEEN.COM

ways to prepare delicious Waffle Cones

1 In a waffle cone maker

In a skillet

In the oven August/September 2015 GLUTEN FREE & MORE 77

| STEP BY STEP |

DIY WAFFLE CONES 3 Easy Ways

Waffle Cone Maker

Create an area where you can organize a cone-making assembly line. Measure out all your ingredients. Have a kitchen towel, cone roller, tongs, offset spatula and cone holders (or a cooling rack) ready. Prepare your waffle cone maker or skillet. If baking, preheat your oven and line a sheet pan with parchment paper.

▶ Make sure the kitchen

towel used for cone making is clean and without fabric softener residue. Otherwise, the steamy cones could smell linen fresh or like an ocean breeze.

▶ To keep waffle maker

cones crispy, store them in a sealed tin, not a plastic container.

Mix the Waffle Cone batter (page 76). Heat the waffle maker according to manufacturer directions.

2 A Skillet

A nonstick skillet can get the job done but the cones will be a little soft and a bit thicker than you might prefer. Your cones will have a toasted, lacy, golden-brown pattern on the outside but they’ll be more like a rolled soft crepe than a crunchy cone. It will take almost twice as long to make your cones in a skillet as in a waffle cone maker. Make just what you’ll need because these cones can get softer as they sit and will not keep. The thinner they are when made, the more likely they are to be crunchy, although this takes a little practice.

Scoop 3 scant tablespoons of batter onto the center of the griddle. Follow the recipe directions for cooking time. For best flavor, let the waffle cone cook until it’s toasty and nutty-brown. Remove the waffle using tongs and form it into a cone. Pinch the bottom closed with your fingers when rolling the cone. Cool the finished cone in a holder or on a rack. Store the cones in a moisture-proof tin for best results. They’ll stay crisp and fresh up to a week.

Mix the Waffle Cone batter (page 76). The batter needs to be thin (think crepe batter) in order to form a thin 5-inch circle in a skillet. Add 1 to 2 teaspoons milk of choice to thin the batter, if necessary.

▶ For best flavor, let the

Heat the skillet for 20 seconds. Brush skillet with ¼ teaspoon high-heat oil just once.

▶ An unrolled waffle

Place 2 tablespoons of batter in the center of the skillet and quickly form a circle (about 5 inches in diameter) by tilting the pan to spread the batter.

waffle get nutty brown in the cone maker.

waits for no one. Don’t get interrupted while rolling cones!

▶ Waffles will be very

hot so take care when rolling them.

▶ If the skillet or oven

cones won’t stay rolled, serve them in a bowl topped with ice cream. Tell everyone you meant to do it that way.

Cook on medium heat until the edges begin to brown and the top is dry. If the edges begin to get too dark, turn down the heat. You’re looking for a nutty-brown, lacy pattern on one side of the cone. Flip the cone and cook the other side 45 to 60 seconds. Flip the cone over onto a clean lint-free towel and immediately form it into a cone. The golden-brown side should be on the outside. Pinch the bottom closed as you form the cone. Cool cones completely in holders. (Cone holders help them keep their shape). They’re best consumed the same day.

78 www.GlutenFreeandMore.com August/September 2015

PHOTOGRAPHY BY TIM HOREL/GLUTENFREECANTEEN.COM

Get Rolling!

If you plan on making lots of homemade cones, a waffle cone maker should be in your future. This handy machine is our top choice for ease of use. A panini press or pizzelle maker will do in a pinch. A conventional waffle maker won’t work because the griddle spacing isn’t thin enough.

| STEP BY STEP |

Your Oven You can prepare waffle cones in the oven but this method is trickiest of the three to get the cones to turn out properly. If you use dairy-free substitutions in your recipe, the cones will almost never become toasty brown. The secret to successfully rolling these cones is to bake them just until a tinge of brown shows up on the edges. If they bake too long, the cones tend to crack as they’re rolled. Bake 2 or 3 at a time on a single sheet pan. Remove only one at a time for rolling and keep the others in the oven. If they’re all removed from the oven at the same time, by the time you’ve rolled the first one the others will no longer yield to rolling. In the time it takes to bake one sheet pan, you could make half a dozen cones in the waffle cone maker or 4 to 5 in the skillet. Eat baked cones the same day you make them; they will unroll as the day progresses.

Rap the pan on your counter to remove air bubbles and make sure the parchment paper isn’t wrinkled. (Wrinkled parchment causes cone cracking.) Bake 9 to 14 minutes, rotating the pan halfway through baking, just until cones are barely golden on the edge. The center will be very pale.

Turn to page 20 for our best dairy-free ice cream picks.

Remove one cone at a time from the oven. Place it onto the towel and immediately roll it into a cone, pinching the bottom with your fingers to seal. Work quickly and repeat the process until all the cones are baked and rolled.

In a Hurry? When there’s no time for homemade, you can purchase ready-made glutenfree cones from these companies.

Cool cones in holders. (Cone holders help them keep their shape.) Best consumed the same day.

Edward & Sons Trading Company edwardandsons.com

Preheat oven to 350°F. Using a pencil, trace 2 or 3 5-inch circles onto a sheet of parchment paper. Flip the parchment paper (pencil-side down) and place on a baking sheet.

Goldbaum’s goldbaums.com

Mix the Waffle Cone batter, page 76. Place 2 generous tablespoons of batter onto each circle. With an offset spatula, gently spread the batter to make 6-inch circles using the pencil guide. Make sure the circle edges have a thicker layer of batter than the center to help keep them from cracking when you roll them.

Joy joycone.com Not every product sold by every company listed is gluten-free or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.

Spread batter on parchment paper inside your pencil-drawn circle.

PHOTOGRAPHY BY TIM HOREL/GLUTENFREECANTEEN.COM

FORMING THE WAFFLE CONE 1

Place the cone form in the center of waffle with the point about one inch from top.

Carefully wrap the waffle over the cone form, working quickly before the waffle hardens.

Pinch the bottom of the waffle closed.

The finished waffle cone is ready to be placed in the holder to cool.

August/September 2015 GLUTEN FREE & MORE 79

gluten-free flours

GF Flour Replacements Use this chart as a guide to help select replacement gluten-free flours for all your baking. 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. While not identical, the flours in each column have comparable baking characteristics and serve a similar function in building the structure in a particular recipe.

Neutral (light) Flours

High-Protein Flours

Stabilizers (add texture and moisture)

Starches

Brown Rice Flour

Amaranth Flour

Almond Flour

Arrowroot Powder Agar Powder

Corn Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Sorghum Flour

Chickpea Flour

Flax Seed Meal

Sweet Rice Flour

Millet Flour

Corn Flour

White Rice Flour

Oat Flour

Mesquite Flour

Quinoa Flour

Oat Flour

Sorghum Flour

Quinoa Flour

Teff Flour

Kudzu Root Starch or Kuzu Ground Chia Seed Potato Starch (not Potato Flour) Oat Bran Sweet Potato Flour Potato Flour Tapioca Starch or Tapioca Flour

Gums

Carrageenan Gelatin Powder Guar Gum Locust Bean Gum Psyllium Husk Xanthan Gum

108 www.GlutenFreeandMore.com August/September 2015

High-Fiber Flours

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 are currently available in the United States. Consult your physician or dietitian before including oats in your diet and for regular monitoring.

➥ Grains allowed 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

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

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

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

Keep in mind

➥ How about alcohol? Distilled alcoholic beverages and vinegars (except malt vinegar) are gluten free. Distilled products do not contain any harmful gluten peptides. Wine and hard liquor beverages are gluten free. Unless labeled otherwise, beers, ales and lagers are NOT gluten free.

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

Gluten Free

DELICIOUS SUMMER TREATS WITH DAIRY-FREE OPTIONS

Always read the label 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. As of 2006, wheat used in products is identified on the label. As of August 2014, products bearing “gluten free” on the package must contain less than 20ppm gluten. Celiac Disease Foundation 20350 Ventura Blvd., Ste 240 Woodland Hills, CA 91364 818-716-1513 celiac.org

Celiac Support Association PO Box 31700 Omaha, NE 68131-0700 877-272-4272 csaceliacs.info

The magazine with the answersGREAT GRILLING! Gluten Free & More GutenFreeandMore.com ■ recipes,

recipes, recipes advice ■ latest research ■ expert

57 Simple & MORE Recipes Super-Quick Weekday Meals

Tomah-to! Inspired Dishes

Pack & Go Lunches Discover Sorghum

Safety Tips DINING OUT GF Paradise Visit Hawaii

A Cheery Celiac

So easy!

Waffle cones

pg. 79

Elisabeth Hasselbeck

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

National Foundation for Celiac Awareness PO Box 544 Ambler, PA 19002-0544 215-325-1306 celiaccentral.org

2015 Note: This guide is not meant to be an exhaustive resource.

VISIT GLUTENFREEANDMORE.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS. August/September 2015 GLUTEN FREE & MORE 109

Quick-Start Guide | CASEIN-FREE DIET

Ad Index

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.

Alcat/Cell Science......................................102

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.

➥ 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 Puddings, Custard Whey

Rice, Soy, Hemp, Coconut and Potato-Based Milks Pareve Creams and Creamers Sorbet Italian Ices Ghee (if guaranteed casein free) Coconut Butter Coconut Milk

➥ Bovines and you All bovine milk and milk products contain casein. ➥ Foods that may contain casein Margarine Tuna Fish Cosmetics, Medicines Lactic Acid Artificial Flavorings Semi-Sweet Chocolate Hot Dogs Lunch Meats Sausage Ghee

Best Gluten-Free Cookbook....................50, 98 Biaggi’s Ristorante Italiano.......................113 Conte’s Pasta Company, Inc.........................38 Edward & Sons............................................57 ELISA Technologies....................................113 Ener-G..........................................................99 Enjoy Life.....................................................35 Enzymedica................................................105 Gimbal’s Candies.........................................19 Gluten Free & More’s Doctor’s Office Offer..33 Gluten-Free Food Allergy FEST.....................63 Gluten Intolerance Group............................38 Hatch Chile Company..................................24 King Arthur Flour.........................................15 Living Now..................................................27 NoGii.............................................................5

The people with the answers...

NoGii/Protein.................................................9 North American Herb & Spice....................115

Living Without’s Gluten Free & More magazine GlutenFreeandMore.com

Gluten Free 57Simple & MORE

DELICIOUS SUMMER TREATS WITH DAIRY-FREE OPTIONS

recipes, recipes GREAT GRILLING! ■ expert advice ■ latest research

AllergyHome.org..........................................57

Domino/Florida Crystals..............................11

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

■ recipes,

Aug/Sept 2015

Recipes Super-Quick Weekday Meals

Tomah-to!

Nu Life Market/Pearled Sorhum....................2 Pamela’s......................................................37 San-J............................................................55 SunButter...................................................116 TH Foods/Harvest Stone..............................47

Inspired Dishes

Pack & Go Lunches Discover Sorghum

Tom Sawyer.................................................37

Safety Tips DINING OUT GF Paradise Visit Hawaii

A Cheery Celiac

So easy!

Waffle cones

pg. 79

Elisabeth Hasselbeck

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

ANDI Autism Network for Dietary Intervention P.O. Box 335 Pennington, NJ 08534-0335 autismndi.com The GFCF Diet Support Group P.O. Box 1692 Palm Harbor, FL 34682-1692 gfcfdiet.com

Don’t miss out on advertising in our next issues...

Oct/Nov Issue Ad space deadline: 7/21/2015

• Be a food detective • Always read labels • If in doubt, go without • Call food companies if ingredients are suspect. 2015 Note: This guide is not meant to be an exhaustive resource.

VISIT GLUTENFREEANDMORE.COM TO PURCHASE CASEIN-FREE DINING CARDS. 110 www.GlutenFreeandMore.com August/September 2015

Holiday Special Issue Ad space deadline: 8/18/2015 Contact Susan Tauster stauster@GlutenFreeAndMore.com or call 630-858-1558.

Substitution Solutions

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

Milk

Buttermilk

Yogurt

Butter

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

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

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

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

1 7/8 7/8 7/8

1 cup unsweetened applesauce 1 cup fruit puree

1 1 1 1 1

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

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

Gluten-Free Flour Substitutions

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

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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.

Eggs

All-Purpose Flour Blend

Depending on the recipe, replace 1 large egg with 1 of the following:

M akes 3 cups

Depending on the recipe, use this blend for most gluten-free baking. 1½ cups white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 3/4 cup cornstarch or potato starch (not potato flour) Each cup contains 436 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 99g carbohydrate, 3mg sodium, 2g fiber, 5g protein.

--------

Self-Rising Flour Blend M akes 3 cups

Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening. 1 ¼ cups sorghum flour 1 cup white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 4 teaspoons baking powder ½ teaspoon salt Each cup contains 514 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 113g carbohydrate, 1163mg sodium, 8g fiber, 10g protein.

High-Fiber Flour Blend

High-Protein Flour Blend

M akes 3 cups

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

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

1 cup brown rice flour or sorghum flour ½ cup teff flour (preferably light) ½ cup millet flour or amaranth flour 2/3 cup tapioca starch/flour 1/3 cup cornstarch or potato starch Each cup contains 428 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 92g carbohydrate, 19mg sodium, 5g fiber, 8g protein.

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 588 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 128g carbohydrate, 24mg sodium, 6g fiber, 11g protein.

General Guidelines for Using Xanthan or Guar Gum Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling. ■ Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads. ■ Add 1 teaspoon per cup of flour blend to make yeast bread or other baked items that call for yeast. ■ Add 1½ teaspoons per cup of flour blend to make pizza dough or pie crust. Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more. Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.

➥ Flax or Chia Gel: 1 tablespoon flax meal, chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 10 minutes or until thickened. Use without straining.) ➥ Egg Replacer: Ener-G Foods egg replacer, according to package directions ➥ Tofu: 4 tablespoons pureed silken tofu + 1 teaspoon baking powder ➥ Applesauce: 4 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder important! Replacing more than two eggs can change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu, if soy is tolerated. Because egg substitutions add moisture, you may have to increase baking times slightly.

Nuts

--------

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

August/September 2015 GLUTEN FREE & MORE 111

Appetizers Caprese Stuffed Mini Tomato Appetizers, page 44

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

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Key to Icons Beverages Bloody Mary, page 42 Fruit Sangria, page 38 Fruit Tomato Smoothie, page 43 Homemade Tomato Juice, page 41 Red Snapper, page 42 Simple Syrup, page 38

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Snacks “Cheezy” Popcorn, page 69 Seedy Sorghum Granola, page 86

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Salads Chicken, Avocado & Tomato Pasta Salad, page 62 Egg Salad, page 69 Faux Tuna Salad, page 65 Kale Caesar Salad, page 61 Mexican Chicken Salad, page 66 Sorghum Salad in a Jar, page 85 Sauces & Dressings Caesar Dressing, page 61 Chana Masala, page 87 Creamy Dressing, page 66 Lilikoi Vinaigrette, page 92 Pasta Dressing, page 62 Pumpkin Curry Dipping Sauce, page 69 Tomato Chutney with Ginger, page 46 Vinaigrette Dressing, page 66 Entrees Apricot Chipotle Open-Face Chicken Sandwiches, page 61 Citrus Ginger Grilled Pork Tenderloin, page 53 Japanese Rice Balls, page 68 Pork, Broccoli & Red Pepper Stir-Fry, page 57 Pulled Chicken on Corn Tortillas, page 59 Spanish Rice Baked Stuffed Tomatoes, page 44 Stuffed Sweet Potato, page 67 Tomato Tart with Savory Crust, page 48 Turkey Chili Molé, page 67

112 www.GlutenFreeandMore.com August/September 2015

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Icons (or colors) identify recipes that are most appropriate for certain eating goals. ■ G uten-Free All recipes in this magazine are gluten-free. ■ Dairy-Free ✱ Dairy-Free substitutions provided. ■ Egg-Free ✱ Egg-Free substitution instructions provided. ■ No Peanuts, No Nuts ✱ Nuts can be omitted or substitutions provided. ■ Soy-Free ✱ Soy-Free substitutions provided.

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■ L ow Sugar Recipe contains 5g of sugar or less per serving. ■ Low Sodium Recipe contains 140mg of sodium or less per serving.

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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.

resources

Advertise in our October/November Issue. Advertising Space Deadline: July 21, 2015

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

For further information, contact Susan Tauster at stauster@GlutenFreeAndMore.com or call 630-858-1558.

Sides Creamy Polenta, page 54 Green Beans with Turkey Bacon, page 54 Polenta Croutons, page 61 Southwest Rice, page 59 Desserts Chocolate Chip Cookies, page 70 Chocolate Cookies, page 73 Coconut Whipped Cream, page 37 Cookie Crust, page 36 Easy Fruit Cobbler, page 31 Fluffy Frosting, page 73 Fruit Pizza, page 36 Ice Cream Sandwiches, page 74 Pie Crust, page 34 Rustic Apple Pie, page 34 Sorghum Pudding, page 84 Thumbprint Jam Cookies, page 75 Waffle Cones, page 76 Gluten-Free Flour Blends GF&M All-Purpose Flour Blend, page 111 GF&M High-Fiber Blend, page 111 GF&M High-Protein Blend, page 111 GF&M Self-Rising Blend, page 111 Jules’ Homemade All-Purpose Flour Blend, page 33

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