Gluten Free & More December/January 2018

Gluten & MFree ORE Recipes & Tips for Happy, Healthy Holidays

#1 magazine for people with food allergies & sensitivities

HOLIDAY PIES! Buy Them or Make Them Reviews & Recipes

FESTIVE COOKIES

TURKEY SIMPLIFIED Secrets from the Pros

Delicious Appetizers, Roasts, Sides & Rolls

Best GF Gifts

Always Tired ?

Gluten's Link to Fatigue

Display until January 31, 2018

GlutenFreeandMore.com

December/January 2018

Christmas Dinner

Gluten & FMree ORE

on the cover

contents

Homemade cherry pie, page 24

Gluten&MFree ORE Recipes & Tips for Happy, Healthy Holidays

OUR HOLIDAY PIE ISSUE I TURKEY SIMPLIFIED I CHRISTMAS DINNER I ROLLS & BISCUITS I FESTIVE COOKIES I ALWAYS TIRED? I ALWAYS TIRED? I BEST GF GIFTS

COVER PHOTOGRAPHY BY CHRYSTAL CARVER; HOLIDAY COOKIES PHOTO BY JULES SHEPARD

DECEMBER/JANUARY 2018

Buy Them or Make Them Reviews & Recipes

FESTIVE COOKIES

December/January 2018

TURKEY SIMPLIFIED Secrets from the Pros

Christmas Dinner

Delicious Appetizers, Roasts, Sides & Rolls

Best GF Gifts

Always Tired?

Gluten's Link to Fatigue

Display until January 31, 2018

December/January 2018

GLUTEN FREE & MORE

#1 magazine for people with food allergies & sensitivities

HOLIDAY PIES!

GlutenFreeandMore.com

in every issue

6 We Hear You

8 Editor’s Note 9 Contributors 22 Ask the Chef 77 Gluten-Free Diet Quick Guide 78 GF Flour Replacements 79 Substitution Solutions 80 Recipe Index & Allergen Guide

features 24 Pie Time!

44 Homemade Rolls & Biscuits

30 Braised Turkey with Gravy

50 Easy as (Premade) Pie We review over 70 readymade pies to find the very best you can buy.

Some of the best memories are made over slices of homemade pie.

T he best and easiest way to prepare your holiday bird.

32 Paleo Dinner

Special recipes for festive feasting.

36 Christmas Coffee Cake

Say hello to tender rolls and flaky biscuits.

60 Party Nibbles

Tasty pickups to get your guests started.

68 Holiday Cookies

Festive treats to celebrate the season.

Wake up your morning with fresh breakfast bread.

38 Let Your Sides Shine

Amazing supporting dishes for holiday meals.

December/January 2018 GLUTEN FREE & MORE 3

36

departments lifestyle

10 You Said It

We asked, “What’s your happiest holiday moment?”

Here’s what you told us.

12 Exercise Buddies Make friends with fitness.

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

must haves

16 Don’t Miss This!

New products we know you’ll love.

18 Gift Guide for Foodies

Innovative items for you and the gluten- free people on your list.

30

how tos

20 Customize Your Pies

34

Easy ways to fake homemade.

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

health

60

72 Always Tired?

Adrenal insufficiency can zap your energy.

74 Ask the Doc Our Q&A with celiac expert Peter Green, MD, director of the Celiac Disease Center at Columbia University.

76 Research Roundup The latest medical updates for people with allergies and food sensitivities.

food for thought

50

82 You Are Not a Helicopter

Practical info to make your life easier, pages 77–81.

GLUTEN-FREE DIET | Quick-Start Guide

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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.

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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.

LIVING WITHOUT’s

38

glu ten-fre e flou

recipe index & Allergen Guide

Appetizers Artichoke and White Bean Dip Beverages Chai Sweet Potato Smoothie Pineapple Salsa Smoothie Raspberry-Lemon Cheesecake Smoothie ➥ Grains allowed ➥ Grains not allowed in Taste-Like-Ice-Cream Kale Smoothie any form Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Breakfast Garfava, Sorghum, Quinoa, Millet, Buckwheat, Wheat (Einkorn, Durum, Faro, Graham, Kamut, Acai Granola Bowl Arrowroot, Amaranth, Teff, Montina, Flax and Semolina, Spelt), Rye, Barley and Triticale.

Overnight French Toast Casserole Nut Flours.

Quinola Cereal Whole Grain Matcha Cereal ➥ Foods/products that may contain gluten Breads Video Instructions Cinnamon Raisin Bread Beers, Ales, Lager Marinades Wheat Free Is Not For step-by-step flour blend Breading & Coating Mixes Nutritional Supplements Coffee Cake instuctions, go to Gluten Free Brown Rice Syrup Pastas LivingWithout.com/flourblend.

Flax Garlic Flatbread Products labeled wheat Communion Wafers Processed Luncheon Meats free are not necessarily Molasses Oat Bread Croutons gluten free. They may still Sauces, Gravies Multigrain Bread contain spelt, rye or barleyButter Dressings Yogurt Self-basting Poultry Buttermilk Sesame Seed Italian Bread Milk based ingredients that are 1 cup (1 stick = 8 tablespoons = ½ cup = 4 ounces) Drugs & Over-the-Counter Medications Soy Sauce Depending on the recipe, replace Soy Sauce Solids on the recipe, replace 1 cup Depending 1 cup replaceand Teff Pumpernickel Depending on the recipe, not gluten free. Spelt is a Depending on the recipe, replace Energy Bars 1 of the following: Soup Bases yogurtofwith buttermilk with 1 of the following: form wheat.

Toaster Pastries cow's milk with 1 of the following: 8 tablespoons butter with 1 of the Flour & Cereal Products Stuffings, Dressings yogurt coconut or rice soy, cup 1 tablespoon Salad Dressing 1 cup soy milk + 1 1 cup rice milk Herbal Supplements following: Thickeners (Roux) unsweetened 1 cup in lemon juice or 1 tablespoon Berry Red Vinaigrette Keep mindapplesauce 1 cup fruit juice Imitation Bacon Vitamins & Mineral Supplements (NonBalance 8 tablespoons Earth puree fruitgluten-free 1 cupthe Starting cider vinegar (Let stand until Soups 1 cup coconut milk Imitation Seafood Dairy) Buttery Spread or Sticks diet before being tested slightly thickened.)

Chilled Avo and Cuke Soup 1 cup goat's milk, if tolerated for celiac disease makes an 8 tablespoons Spectrum Organic ➥ How about alcohol?

1 cup coconut milk Watermelon Gazpacho Is The Bomb!

1 cup hemp milk accurate diagnosis difficult.

Shortening cup rice milk Entrees Distilled alcoholic beverages and vinegars (except malt vinegar) are gluten 7⁄8 free. Distilled products 8 tablespoons coconut oil cup fruit juice 7⁄8 are Black Bean Burgers do not contain any harmful gluten peptides. Wine and hard liquor beverages gluten free.

8 tablespoons vegetable or olive oil 7⁄8 cup water Chicken Mole Stew Unless labeled otherwise, beers, ales and lagers are NOT gluten free.

For reduced fat: LIVING WITHOUT’s Veggie Quice with Polenta Crust 6 tablespoons unsweetened appleThe magazine with Desserts & Bars Always read the label & MORE sauce + 2 tablespoons fat of choice Happy Halloween the answers The key to understanding the gluten-free diet is to become a good label reader.

Chocolate Macroon Squares !

Don’t eat foods with labels that list questionable ingredients unless you can Thanksgivin -------- Chocolate Maple Sunflower Squares Gluten Free & More Made Perfect g these recipes You can double or triple combine all ingredients. verify they do not contain or are not derived thoroughly a flour blend, Chocolate Teff Pudding from prohibited Tosmake grains.

Labels must GutenFreeandMore.com Gum One-Pot Eggs Meals until used. be read every Star chesare purchased. Manufacturers time foods need. Store in a covered container in the refrigerator as you canblend Classic Apricot Bars change ingredients to make as much ■ recipes, recipes, recipes Baking Secrets rs time. As of 2006, wheat used in products 1 large Depending on the recipe, replace at any from America’s is identified on the label. As of Stabilize Granola Bars Test Kitchen ■ expert advice Heal Your Gut ure 2014, products bearing “gluten free” on the package must contain less egg with 1 of the following: Pumpkin Pie Bar with Fermented August Foods Flour Blend High-Protein Blend (add text latest research High-Fiber■ Flour Flour Blend er All-Purpose sture) flax Care MAKES 3 CUPS er Agar Powd Personal ➥ Flax or Chia Gel: 1 tablespoon MAKES 3 CUPS and moithan 20ppm gluten.

MAKES 3 CUPS Arrowroot Powd + 3 Hair Care nutritious blend works best in baked meal, chia seed or salba seed Chlorine Depending on the recipe, use this blend This high-fiber blend works for breads, pan- This Almond Flour Celiac Disease Foundation such as Celiac Support stand, stir- Hair Pack an Association Gluten Intolerance goods that containFoundation tablespoons hot water. (Let National Conditioning forrequire bars and cookies that Celiacelasticity, Awareness geen cakes, snack Group for most gluten-free baking. 31214 Carra 20350 Ventura Blvd., Ste 240 PO Box 31700 124th Ave. SE PO Box 544 crusts. minutes pie 10 and about wraps tarch occasionally, other ring or raisins Summer or Mask spices, Corns Woodland Hills, CA 91364 Omaha, NE 68131-0700 Auburn, chocolate, warm

If In Doubt, Go Without

Glu te n-F re Da e iryFr ee Eg g-F re e No Pe an uts So ,N yFr o ee Nu ts Lo w Su ga r Lo w Sa lt Qu ick & Ea sy

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 ½ 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.

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AMERICA’S #1 M AGAZINE FOR PEOPLE ALLERGIES AND FOOD SENSITIVITIESWITH

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csaceliacs.info It is not 253-833-6655 (or fruits. gluten.net 215-325-1306 cups erwhite or brown rice flour Powd in 1½ recipes, such as sugar cookies, crepes, Starch Gelat2014 Note: combination) This guide is not meant to be an exhaustive resource.

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TURKEY PHOTO BY CARL TREMBLAY; PIES, COFFEE CAKE AND BROWNIE BITES BY OKSANA CHARLA; BUTTERNUT SQUASH & BEETS SALAD BY JENNIFER BEEMAN

how tos

A

This recipe is available at GlutenFreeAndMore.com/ spongecake.

It’s not you! Gluten-free bread is missing the structure we take for granted in wheat bread. Given the opportunity, gluten-free dough will spread rather than rise unless the dough is corralled in a pan. Try using a baguette channel pan to help your gluten-free baguettes hold their shape.

Some of the very thick bread doughs (think: artisan loaves that are dense when baked) won’t spread quite so much in the oven.

Q

I’m very new to the gluten-free life and I subscribe to your magazine, which I love. You feature recipes from different cooks and each has his or her own flour blend recipe. Can you explain why?

A

VICTORIA SPONGECAKE PHOTO BY ADRIAN LAWRENCE

Each chef creates their own particular flour blend for that recipe because they know it will work reliably, consistently and successfully every time. For the most part, however, you can replace their blend with an all-purpose gluten-free blend of your choosing. Results may vary but most all-purpose blends are up to the job. If your blend already contains xanthan gum, do not add more to the recipe.

Q

I’m sensitive to xanthan gum and guar gum. I wonder what, if anything, I can substitute. Would gelatin work?

A

There are substitutions available for these gums. Agar powder, a seaweed form of gelatin, is a good choice. Gelatin or pectin (used for canning) are also suitable replacements. When using any of these, you may need to experiment with the amounts until you achieve the desired results but try a one-to-one replacement to start.

Q

I just attempted to make the Victoria Sponge Cake recipe in your June/July 2017 issue at an elevation of 9,100 feet. It ran all over my oven and fell horribly in the middle. I’ve managed to adjust recipes for quick breads and cookies, so they generally do fine at this elevation but cakes are always difficult. Any suggestions? Should I do something with the eggs?

A

At 9,100 feet above sea level, the air pressure is quite a bit lower. All the baking powder in that recipe can cause a volcanic mess like the one you describe. Here’s why: Baking powder creates little air bubbles in the batter as the cake bakes. They cause the cake to rise and help determine the texture (light or dense). The air pressure at high altitude can make them bubble and expand rapidly, which causes the

cake to rise too quickly. Sometimes the batter on top bakes over and out of the pan. The underlying batter hasn’t baked enough to create a structure strong enough to support the rising cake. Consequently, the cake collapses in the middle. Try adjusting the amount of baking powder. Unfortunately, there’s no universal guideline on how to do this. This recipe calls for 5 teaspoons of baking powder. I would start by reducing the baking powder by 3¼ teaspoons (to 1¾ teaspoons) and see how that works. If the cake still collapses, reduce the baking powder by an additional ½ teaspoon (to 1¼ teaspoons). Don’t touch the number of eggs, as they help create structure.

HAVE A BAKING QUESTION? Submit your questions to: editor@GlutenFreeAndMore.com Subject: Ask the Chef or mail questions 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.

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).

December/January 2018 GLUTEN FREE & MORE 23

By Chrystal Carver

Pie Time!

Some of the best memories are made over a slice of pie

E

ach holiday season, family and friends gather around the dinner table to catch up, share stories and make new memories. The centerpiece on the menu is often a roast or a family-favorite side dish. This year, brighten up the meal with some colorful pies.

Everyone comes to the table when pie is served! Let this delicious collection of pie recipes help you create a spectacular dessert course for all your holiday celebrations. Enjoy them plain or topped with fresh whipped cream or dairy-free topping of choice.

P R E P: 3 0 – 4 0 M I N U T E S | B A K E : 4 0 – 4 5 M I N U T E S

Cherry Pie MAKES ONE 9-INCH PIE (8 SERVINGS)

With a light flaky crust and tart cherry filling, this bright and flavorful pie will be a new family favorite.

Top with lattice or an additional pie crust, bake and enjoy!

5 cups fresh sour cherries,* washed and pitted 1 cup sugar 1 teaspoon fresh lemon juice 1 teaspoon pure vanilla extract 1/4 teaspoon salt 3 tablespoons cornstarch or tapioca starch/flour 2 recipes unbaked Light & Flaky Pie Crust (page 27) or gluten-free pie crusts of choice

24 www.GlutenFreeandMore.com December/January 2018

PHOTOGRAPHY BY CHRYSTAL CARVER

*TIP If you can’t find fresh sour cherries, use fresh sweet cherries mixed with ¼ cup fresh lemon juice. Alternatively, fill your crust with 60 ounces of canned gluten-free cherry pie filling.

1. Preheat oven to 375°F. 2. Heat cherries in a medium saucepan over low heat until they start to soften. Stir in sugar, lemon juice, vanilla and salt. Increase heat and cook a few minutes until juices are released.

Add cornstarch and continue to cook until mixture begins to thicken. Remove from heat and let cool 10 minutes.

3. Line a 9-inch pie pan with pie crust. Flute the edges. Use your fingers to repair any tears in the crust, if needed.

4. Pour cooled filling into prepared crust. Top with second pie crust or lattice (cut dough into strips and weave them over the top).

5. Loosely cover pie with aluminum foil to prevent the top from browning too quickly.

Place pie on a baking sheet and bake in preheated oven 40 to 50 minutes or until filling is bubbling and crust is baked. Remove foil after 25 minutes to let top brown.

6. Remove pie from the oven and let cool before slicing.

Each serving contains 591 calories, 25g total fat, 15g saturated fat, 0g trans fat, 62mg cholesterol, 377mg sodium, 92g carbohydrate, 3g fiber, 34g sugars, 4g protein, 53Est GL.

P R E P: 3 5 M I N U T E S | B A K E : 4 5 – 5 0 M I N U T E S

Dutch Apple Pie MAKES ON E 9-I NC H PI E (8 SERVI NGS)

A flaky crust filled with warm apples and topped with cinnamon streusel makes this Dutch Apple Pie the ultimate fall dessert. The perfect balance of sweet and spicy, it will cause apple dessert enthusiasts to swoon. This recipe is also scrumptious as a traditional 2-crust apple pie; double the pie crust recipe and omit the streusel topping.

1 recipe unbaked Light & Flaky Pie Crust (page 27) or unbaked gluten- free pie crust of choice

Streusel Topping 1/2 cup chopped walnuts, pecans or sunflower seeds 1/4 cup brown sugar 1/4 cup rice flour 1/4 cup tapioca starch/flour 1 teaspoon ground cinnamon 3 tablespoons melted coconut oil, butter or oil of choice

1. Preheat oven to 375°F. 2. Line a 9-inch pie pan with crust. Flute the edges. Use your fingers to repair any tears in the crust, if needed.

3. To make the filling, place sliced apples, lemon juice, sugars, tapioca starch/flour, cinnamon and nutmeg in a large mixing bowl and mix together until thoroughly combined.

4. Pour filling into unbaked crust and spread it around until evenly distributed.

5. To make the streusel topping, place walnuts, brown sugar, rice flour, tapioca starch/flour, and cinnamon in a small mixing bowl and mix together until thoroughly combined. Add coconut oil and mix until evenly distributed.

Topping should be crumbly. Sprinkle topping over apple filling.

6. Loosely cover the pie with aluminum foil to prevent the top from browning too quickly. Put pie on a baking sheet. Place in preheated oven and bake 45 to 50 minutes or until the filling bubbles, apples are fork-tender and the crust is cooked. Remove foil after 25 minutes to allow the top to brown.

7. Take the pie from the oven and let cool before slicing.

Each serving contains 455 calories, 22g total fat, 12g saturated fat, 0g trans fat, 31mg cholesterol, 153mg sodium, 65g carbohydrate, 3g fiber, 28g sugars, 3g protein, 36Est GL.

Apple Filling 6 cups Granny Smith apples, peeled, cored and sliced 1 tablespoon lemon juice 1⁄2 cup granulated sugar 1⁄4 cup brown sugar, packed 3 tablespoons tapioca starch/flour 1 teaspoon ground cinnamon 1⁄4 teaspoon ground nutmeg

December/January 2018 GLUTEN FREE & MORE 25

Braised Turkey with Gravy

T

he star of the Thanksgiving meal is terribly flawed, says America’s Test Kitchen.

Modern mass-produced turkey doesn’t have much flavor and it’s hard to cook correctly. The huge breast easily overcooks and smaller legs require a long time to become tender. Braising turkey parts rather than a whole

30 www.GlutenFreeandMore.com December/January 2018

bird provides extra insurance that the white and dark meat cook at an even rate. And parts make carving so simple! In a roasting pan, brown the meat with aromatic vegetables to build flavor and then braise the turkey parts in your oven. Added bonus: The braising liquid makes turkey gravy effortless and extra delicious.

PHOTOGRAPHY BY CARL TREMBLAY

We asked America’s Test Kitchen for the best—and easiest— way to tackle a holiday bird

B R I N E : 3 – 6 H O U R S | P R E P: 4 0 M I N U T E S | R O A ST: 1 ¾ – 2 ¼ H O U R S

Braised Turkey with Gravy S E R V E S 1 0 TO 1 2

Check the label to be sure your turkey parts are gluten-free. If using kosher turkey parts, do not brine in step 1; sprinkle with 1½ teaspoons salt instead. Do not use self-basting turkey parts in this recipe.

1 cup salt, more for seasoning 1 cup sugar 1 (5– to 7-pound) whole bone-in turkey breast, trimmed (not self-basting) 4 pounds turkey drumsticks and thighs, trimmed (not self-basting) 3 onions, chopped 3 celery ribs, chopped 2 carrots, peeled and chopped ½ ounce dried porcini mushrooms, rinsed 6 garlic cloves, crushed and peeled 6 sprigs fresh thyme 6 sprigs fresh parsley 2 bay leaves 4 tablespoons unsalted butter, melted, or olive oil, divided ❧ Pepper, to taste 4 cups gluten-free chicken broth 1 cup dry white wine 3 tablespoons gluten-free all-purpose flour blend

1. Dissolve 1 cup salt and sugar in 2 gallons cold water in a large container. Submerge turkey pieces in brine, cover and refrigerate at least 3 hours or up to 6 hours.

2. Adjust oven rack to lower-middle position and preheat oven to 500°F. 3. Remove turkey from brine and pat dry with paper towels.

4. Toss onions, celery, carrots, mushrooms, garlic, thyme sprigs, parsley sprigs, bay leaves and 2 tablespoons melted butter together in large roasting pan; arrange in even layer.

5. Brush turkey pieces with remaining 2 tablespoons melted butter and season with pepper. Place turkey pieces, skin side up, on vegetables, leaving at least ¼ inch between pieces. Place in preheated oven and roast until skin is lightly browned, about 20 minutes.

6. Remove pan from oven and reduce temperature to 325°F. Pour broth and wine

around turkey pieces (liquid should come about 3/4 up drumsticks and thighs). Place a 16x12-inch piece of parchment paper over turkey pieces. Cover pan tightly with aluminum foil.

7. Return covered pan to oven and cook until breast registers 160°F and thighs register 175°F, 1¾ to 2¼ hours.

8. Transfer turkey to a carving board, tent loosely with foil and let rest 20 minutes.

9. Strain vegetables and liquid from roasting pan through a fine-mesh strainer set in a large bowl; discard solids. Pour liquid into a fat separator and let settle 5 minutes. Reserve 3 tablespoons fat and 3 cups braising liquid for gravy. (Set aside any remaining braising liquid for another use.)

10. Heat reserved fat in a medium saucepan over medium-high heat. Add flour blend and cook, stirring constantly, until flour is dark golden brown and fragrant, about 5 minutes. Whisk in reserved braising liquid and bring to boil. Reduce heat to mediumlow and simmer, stirring occasionally, until gravy is thick and reduced to 2 cups, 15 to 20 minutes. Remove gravy from heat and season with salt and pepper, to taste.

11. Carve the turkey and serve it hot, passing the gravy separately.

YUM.

Each 3-ounce serving of dark meat turkey contains 105 calories, 4g total fat, 1g saturated fat, 0g trans fat, 58mg cholesterol, 65mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 17g protein, 0Est GL. Each 3-ounce serving of white meat turkey contains 97 calories, 1g total fat, 0g saturated fat, 0g trans fat, 50mg cholesterol, 53mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 20g protein, 0Est GL.

Recipe and image reprinted with permission from America’s Test Kitchen 100 Recipes: The Absolute Best Ways to Make the True Essentials.

Photography by Carl Tremblay.

AVAILABLE AT GLUTENFREEANDMORE.COM

December/January 2018 GLUTEN FREE & MORE 31

Special recipes for festive feasting 32 www.GlutenFreeandMore.com December/January 2018

PHOTOGRAPHY BY MOWIE KAY

Paleo Dinner

By Rosa Rigby

Roast Duck with Cabbage Salad MAKES 4 SERVI NGS

This Asian-spiced roast duck is a real indulgence. Shred the rich meat at the table and serve with the citrus-soaked cabbage for a satisfying and healthy meal. Add parsnips or other root vegetables to the roasting pan with the duck and serve them as an extra side.

1 whole duck 1 orange, zested* and thickly sliced ❧ Chinese five-spice, to taste ❧ Coarse sea salt or sea salt flakes, to taste

1. Preheat oven to 400°F. 2. Place duck in a large roasting pan and sprinkle with orange zest. Season with generous amounts of Chinese five-spice and sea salt and massage seasonings into the skin. Arrange orange slices underneath the duck.

3. Place duck in preheated oven and roast uncovered 20 minutes. Reduce heat to 350°F and roast an additional 40 minutes. Remove from oven and baste duck with pan drippings.

Each serving of roast duck contains 659 calories, 54g total fat, 18g saturated fat, 0g trans fat, 160mg cholesterol, 137mg sodium, 4g carbohydrate, 1g fiber, 3g sugars, 37g protein, 1Est GL.

*TIP

Cabbage Salad 1/2 red cabbage, cored and thinly shredded 2 big handfuls of watercress, roughly chopped 4 spring onions/scallions, roughly chopped 1 orange, zested and segmented ❧ Balsamic vinegar, to taste ❧ Virgin olive oil, to taste ❧ Salt and black pepper, to taste

1. Combine red cabbage, watercress, scallions, orange zest and orange segments in a large bowl. Drizzle with a little balsamic vinegar and oil, as desired. Season with salt and black pepper, to taste, and serve with the roast duck.

When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash the fruit well before using. If you can only find treated fruit, scrub it well in warm soapy water before zesting.

Each serving of Cabbage Salad contains 85 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 59mg sodium, 13g carbohydrate, 3g fiber, 8g sugars, 2g protein, 4Est GL.

Roast Salmon & Beets with Lemon & Herb Dressing MAKES 4 SERVI NGS

This dish is packed full of zingy deliciousness and nutrient-rich root veggies. Keep the skin on the beets because it adds an extra dimension of flavor and goodness. Round out this meal with blanched and sautéed broccoli and a salad of dark leafy greens.

PHOTOGRAPHY BY MOWIE KAY

5–6 medium red, golden or candy cane beets, scrubbed clean and diced 1–3 crushed garlic cloves, to taste ❧ Zest of 1 lemon* 2 bunches fresh dill, roughly chopped, divided ❧ Olive oil, to drizzle ❧ Salt and black pepper, to taste ❧ Freshly squeezed juice of 2 lemons 1 bunch fresh parsley, roughly chopped 1 (1-inch) piece fresh ginger, grated 1 side of salmon fillet (3–4 pounds)

4. To make Lemon & Herb Dressing, mix together lemon juice, parsley, remaining dill, a pinch of pepper, ginger and a little olive oil in a bowl.

5. Remove baking dish from oven and push beet cubes to the sides to make room for the salmon.

Place salmon skin-side down in the dish, pour lemon and herb dressing over it. Reserve a little dressing to serve with the fish.

6. Return dish to preheated oven and bake another 15 minutes or until salmon is cooked through.

1. Preheat oven to 350°F. 2. In a baking dish, mix beets together with garlic,

Each serving contains 235 calories, 10g total fat, 2g saturated fat, 0g trans fat, 54mg cholesterol, 511mg sodium, 14g carbohydrate, 4g fiber, 8g sugars, 23g protein, 5Est GL.

lemon zest and 1 bunch of chopped dill. Drizzle with olive oil and season with salt and pepper.

3. Place beet mixture in preheated oven and bake 20 minutes.

Each tablespoon of dressing contains 4 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 3mg sodium, 1g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.

December/January 2018 GLUTEN FREE & MORE 33

BY REBECCA REILLY

PHOTOGRAPHY BY OKSANA CHARLA

Christmas Coffee Cake

36 www.GlutenFreeandMore.com December/January 2018

ß

P R E P: 2 0 M I N U T E S | B A K E : 3 0 – 3 5 M I N U T E S

Christmas Coffee Cake

Rebecca’s Gluten-Free Flour Blend

MAKES ONE 8-INCH ROUND

Cranberries deliver a bright pop of color and flavor to this festive coffee cake but nearly any fruit can be used. Perfect for Christmas morning, the aroma of this recipe warms up the house. This cake can also be made in a lightly greased and dusted 8-inch round cake pan.

Bake it 40 to 45 minutes or until done. It can be made egg-free; see instructions.

1 cup Rebecca’s Gluten-Free Flour Blend or gluten-free all-purpose flour blend of choice 1½ teaspoons baking powder ¼ teaspoon xanthan gum (omit if already in your flour blend) 1/8 teaspoon salt 6 tablespoons unsalted butter or non- hydrogenated shortening, room temperature ½ cup sugar 1 large egg ¾ teaspoon pure vanilla extract ❧ Zest of 1 orange, optional 3 tablespoons milk of choice ½ cup coarsely chopped fresh or frozen (thawed and drained) cranberries + 1 cup whole cranberries ❧ Strained apricot jam or orange marmalade, warmed, for glaze 2 teaspoons cinnamon sugar (1¾ tea- spoons sugar mixed with ¼ teaspoon ground cinnamon), optional

1. Preheat oven to 375°F. Lightly grease an

PHOTOGRAPHY BY OKSANA CHARLA

8-inch or 9-inch tube pan and dust it with gluten-free flour.

2. Place flour blend, baking powder, xanthan gum and salt in a medium bowl and whisk together to combine.

3. In a large mixing bowl, cream butter until white. Add sugar and continue beating until light. With mixer on medium speed, add the egg and mix, scraping the sides and bottom as you continue mixing. Add vanilla and orange zest, if using, and mix to combine. Add dry ingredients, alternating with the milk, and mix until blended. Fold in chopped cranberries.

4. Spoon batter into prepared pan, smoothing it to evenly fill the pan. Sprinkle whole cranberries over batter.

5. Place in preheated oven and bake 30 to 35 minutes or until a cake tester comes away with just moist crumbs.

6. Remove from oven and brush warm apricot jam over top of coffee cake. Let cool on a wire rack. Remove from pan and dust with cinnamon sugar, if desired. Slice and serve.

MAKES 6 CUPS

Store this all-purpose flour blend in a sealed container in the refrigerator. Before using it in a recipe, shake the container to re-blend the ingredients, measure out the portion you need and bring it to room temperature.

3 cups sorghum flour 2 cups cornstarch 1 cup tapioca starch/flour

1. Blend ingredients until well combined.

Each cup contains 469 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 4mg sodium, 106g carbohydrate, 6g fiber, 0g sugars, 8g protein, 70Est GL.

Coffee cake yields 12 servings. Each serving contains 137 calories, 6g total fat, 4g saturated fat, 0g trans fat, 33mg cholesterol, 77mg sodium, 19g carbohydrate, 1g fiber, 9g sugars, 1g protein, 12Est GL.

For Egg-Free Christmas Coffee Cake, omit 1 egg. Combine 2 tablespoons of VeganEgg egg replacer (followyourheart.com) with ½ cup of very cold water. Mix well. Use this mixture to replace the egg in step 3.

Contributor Rebecca Reilly is a gluten-free chef and cooking instructor. She is author of Gluten-Free Baking: More Than 125 Recipes for Delectable Sweet and Savory Baked Goods (Simon & Schuster).

December/January 2018 GLUTEN FREE & MORE 37

By Sueson Vess

Let Your Sides Shine Delicious supporting dishes for holiday feasting

P R E P: 2 0 M I N U T E S | R O A ST: 3 0 – 3 5 M I N U T E S

Butternut Squash & Beets over Collard Greens with Mustard Vinaigrette M A K E S 8 TO 1 0 S E R V I N G S

2 tablespoons olive oil or coconut oil 1/2 teaspoon sea salt 4 medium-large beets, peeled and diced

Mustard Vinaigrette 3 tablespoons apple cider vinegar 2 tablespoons Dijon mustard 1/2 cup olive oil

Roasting is an easy, hands-off way to enhance the natural sweetness of vegetables. In this beautiful dish, roasted gold and red veggies are served over stir-fried collard greens. Cardamom takes the greens to a new level of flavor.

Cardamom Collard Greens

6 cups (2 pounds unpeeled) butter- nut squash, peeled and cut into 3/4-inch cubes

2 tablespoons olive oil or coconut oil 1 cup finely chopped yellow or white onion (1 medium onion) ½ teaspoon sea salt

38 www.GlutenFreeandMore.com December/January 2018

PHOTOGRAPHY BY JENNIFER BEEMAN

M

ake your meal stand out with a variety of tasty side dishes that keep your dinner interesting and your guests asking for seconds.

From colorful vegetablebased dishes to satisfying stuffings, these recipes are guaranteed to make everyone at the table happy.

3. In same bowl, toss beets with 1 tablespoon olive oil and 1/4 teaspoon salt. Spread in a single layer on prepared sheet pan. Place in preheated oven and roast 30 to 35 minutes, turning once, until tender.

4. To make mustard vinaigrette, whisk vinegar and mustard. Continue to whisk while slowly drizzling in olive oil. Set aside.

5. To make collard greens, heat 2 tablespoons oil in a large skillet over medium heat. Add onions and remaining ½ teaspoon salt and sauté over moderate heat, stirring occasionally, until softened and just starting to brown, 8 to 10 minutes. Add garlic, cardamom, thyme and pepper and cook, stirring occasionally, for 1 minute.

Add collards to skillet in large handfuls, letting each batch wilt slightly before adding more. Cover and cook over moderate heat, stirring occasionally, until collards are just tender, 5 to 10 minutes. Uncover and cook, stirring, until most of the liquid has evaporated, about 5 minutes.

6. Toss roasted butternut squash and beets with mustard vinaigrette. Serve over collard greens.

Each serving contains 195 calories, 12g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 213mg sodium, 22g carbohydrate, 8g fiber, 5g sugars, 5g protein, 7Est GL.

PHOTOGRAPHY BY JENNIFER BEEMAN

TIP 4 garlic cloves, minced 1 teaspoon ground cardamom 1 teaspoon dried thyme 1/2 teaspoon freshly ground pepper 2 bunches collard greens, stems and ribs discarded, cut into 1/2-inch ribbons

The beets, butternut squash and mustard vinaigrette can be prepared up to 3 days ahead. Refrigerate until ready to use. Reheat vegetables or serve at room temperature over hot collard greens.

P R E P: 2 5 M I N U T E S | R O A ST: 3 0 M I N U T E S

Roasted Brussels Sprouts with Bacon M A K E S 8 TO 1 0 S E R V I N G S

These are not your grandmother’s Brussels sprouts. Roasting them with bacon and drizzling them with balsamic vinegar and oil brings out amazing flavor.

2 tablespoons grapeseed oil, sun- flower oil or coconut oil, divided 6 slices uncooked bacon, cut into 1/2-inch pieces 6 cups (1½ pounds) Brussels sprouts, trimmed and sliced in half 1/2 teaspoon sea salt 1 tablespoon balsamic vinegar

1. Preheat oven to 400°F. Line a large sheet pan with parchment paper.

2. In a large skillet, heat 1 tablespoon oil over medium heat and sauté bacon until cooked but not brown. Set bacon aside and reserve bacon fat. You should have 2 tablespoons of bacon fat/oil; if not, add olive oil to make 2 tablespoons. Set aside.

3. In a large bowl, toss Brussels sprouts with 1 tablespoon oil and salt. Spread in a single layer on prepared sheet pan. Place in preheated oven and roast 20 minutes, turning once. Add cooked bacon to Brussels sprouts and stir. Return to oven and cook 10 minutes until bacon has browned.

4. Whisk together balsamic vinegar and reserved bacon fat/oil. Drizzle over hot Brussels sprouts and serve immediately.

Each serving contains 428 calories, 45g total fat, 5g saturated fat, 0g trans fat, 3mg cholesterol, 190mg sodium, 5g carbohydrate, 2g fiber, 1g sugars, 3g protein, 2Est GL.

1. Preheat oven to 400°F. Line 2 large sheet pans with parchment paper.

2. In a large bowl, toss butternut squash with 1 tablespoon olive oil and 1/4 teaspoon salt.

Spread in a single layer on prepared sheet pan.

Place in preheated oven and roast 20 to 25 minutes, turning once, until tender.

December/January 2018 GLUTEN FREE & MORE 39

By Diane Kittle

Homemade Rolls & Biscuits Do tender biscuits and flaky rolls seem out of reach? Say hello to delicious with these easy recipes by expert baker Diane Kittle. It’s time

PHOTOGRAPHY BY OKSANA CHARLA

to indulge!

44 www.GlutenFreeandMore.com December/January 2018

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

Zucchini Carrot Rolls MAKES 20 ROLLS

Years ago, I created a recipe for zucchini carrot tea bread in remembrance of my mother’s garden, which was always plentiful with zucchini. When I became allergic to yeast, I made a few adjustments to the recipe to create these tasty yeast-free dinner rolls. This recipe can be made eggfree; see instructions.

4 cups Dee’s Rice Flour Blend (page 49) 2/3 cup sugar 1 tablespoon + 1 teaspoon baking powder 1 tablespoon xanthan gum 2 teaspoons baking soda 1 teaspoon salt 1½ cups shredded zucchini ½ cup shredded carrots 2 teaspoons dried dill weed 4 large eggs 1/3 cup olive oil 1 ¾ cup milk of choice mixed with 1 tablespoon apple cider vinegar or lemon juice ❧ Melted butter or margarine, for brushing tops, optional

PR EP: 20 MI N UTES | BAKE: 20–25 MI N UTE S

7. Place in preheated oven and bake 20 minutes or until nicely browned and baked through.

8. Remove from oven and brush each roll with melted butter or margarine for sheen and additional color and flavor, if desired.

Each roll contains 203 calories, 6g total fat, 1g saturated fat, 0g trans fat, 44mg cholesterol, 338mg sodium, 35g carbohydrate, 1g fiber, 8g sugars, 4g protein, 23Est GL.

Egg-Free

For Egg-Free Zucchini Carrot Rolls, omit 4 eggs. Combine 4 tablespoons golden flax meal or ground chia seeds with ¾ cup warm water. Let sit to thicken 15 minutes.

Then whisk well to add air and create volume. In step 4, continue whisking while slowly adding the olive oil. Add this mixture to recipe in step 5, lightly folding it into dry ingredients with a rubber spatula.

Batter will be dry. Add milk with vinegar and blend with a rubber spatula just until the dough comes together.

PHOTOGRAPHY BY OKSANA CHARLA

1. Preheat oven to 400°F. 2. In a large bowl, sift together flour blend, sugar, baking powder, xanthan gum, baking soda and salt. (Sifting yields lighter, smoother rolls.)

3. Add zucchini, carrots and dill weed to dry ingredients and blend with a large spoon until combined.

4. In a separate bowl, whisk together eggs, olive oil and milk with vinegar.

5. Add wet ingredients to dry ingredients and hand mix with a large spoon or rubber spatula just until blended. (Overmixing will toughen the dough.)

6. Lightly grease a muffin tin or a dinner roll pan (similar to a muffin tin but half the depth) and dust with flour blend. Scoop the dough into each cup using a 1/3-cup ice cream scoop. Alternatively, make drop biscuits by scooping the dough directly onto a baking sheet lined with parchment paper.

Quick Caraway Raisin Rolls MAKES 24 ROLLS

Irish Soda Bread is a favorite of mine and my bakery customers. This recipe takes a soda bread recipe and reworks it into yeastfree dinner rolls that beautifully complement a meal. Caraway seeds deliver a nice balance to the sweetness of the raisins. To reheat, warm rolls in the microwave for 30 to 60 seconds or in a 350°F oven for 15 minutes. This recipe can be made egg-free; see instructions.

4 cups Dee’s Rice Flour Blend (page 49) ½ cup sugar 1 tablespoon + 1 teaspoon baking powder 2 teaspoons xanthan gum 1 teaspoon baking soda 1 teaspoon salt 1 cup raisins or dried cranberries 1 tablespoon caraway seeds or ½ cup unsalted raw sunflower seeds 2 large eggs 2 cups milk of choice mixed with 1 tablespoon apple cider vinegar or lemon juice, warmed in microwave 2 minutes ❧ Melted butter or margarine, for brushing tops, optional

1. Preheat oven to 400°F. 2. In a large bowl, sift together flour blend,

To reheat Zucchini Carrot Rolls, warm them in the microwave for 30 to 60 seconds or in a 350°F oven for 15 minutes.

sugar, baking powder, xanthan gum, baking soda and salt. (Sifting isn’t required but it yields lighter, smoother rolls.) Add raisins and caraway seeds and stir to combine.

3. In a separate bowl, whisk together eggs and warm milk-vinegar mixture. Add to dry ingredients, mixing with a large spoon or rubber spatula just until blended. (Overmixing will toughen the dough.)

4. Lightly grease a muffin tin or dinner roll pan (similar to a muffin tin but half the depth) and dust it with flour blend. Scoop the dough into each cup using a 1/3-cup ice cream scoop.

5. Place in preheated oven and bake 20 to 25 minutes or until lightly browned and baked through.

December/January 2018 GLUTEN FREE & MORE 45

By Matthew Kadey, RD

Party Nibbles

T

hese nourishing and elegant finger foods are ideal for festive get-togethers at your place and for toting to holiday soirees away from home. They’re healthy enough to offset the calorie-rich food that dominates the party season.

Easy crowd-pleasers like these guarantee successful and relaxed entertaining. No need for knives and forks.

60 www.GlutenFreeandMore.com December/January 2018

PHOTOGRAPHY BY OKSANA CHARLA

Delicious pickups to get your guests started Herby Pesto Mushroom Caps

P R E P: 3 0 M I N U T E S | B A K E : 7 M I N U T E S

Herby Pesto Mushroom Caps M A K E S 8 TO 1 0 S E R V I N G S

With a lively dairy-free, nut-free pesto, these stuffed mushrooms make your appetizer tray memorable. Giving the leafy herbs a quick dip in boiling water followed by an ice bath helps the pesto keep its color. Both the pesto and mushrooms can be prepared and chilled separately up to 2 days in advance.

Herby Pesto 1 cup packed fresh basil 1 cup packed fresh parsley 1/2 cup unsalted roasted shelled sunflower seeds 2 tablespoons fresh thyme 2 garlic cloves, chopped ❧ Juice of 1/2 lemon 1/2 teaspoon salt 1/4 cup extra virgin olive oil

Mushroom Caps 1 pound cremini mushrooms, stems removed 2 teaspoons canola oil or grape seed oil

1. Place basil and parsley in a

Curry Chicken Salad Cucumber Boats

Each serving contains 114 calories, 10g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 123mg sodium, 4g carbohydrate, 1g fiber, 1g sugars, 3g protein, 2Est GL. Each tablespoon of pesto contains 59 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 75mg sodium, 1g carbohydrate, 1g fiber, 0g sugars, 1g protein, 0Est GL.

heatproof strainer and dip the strainer into a pot of boiling water just until the herbs become bright green.

Lift the strainer from the pot and immediately dunk it into a bowl of ice water for 10 seconds to halt the cooking. Drain well, spread the leaves on a clean dish towel and gently blot dry with another towel.

2. Place sunflower seeds in a food processor container and process until they are coarsely ground. Add basil, parsley, thyme, garlic, lemon juice and salt to container and blend into a coarse paste. With the machine running, slowly pour in the olive oil through the feed tube until incorporated.

3. Preheat oven to 375°F. 4. Arrange mushrooms, stem side down, on a baking sheet lined with parchment paper and brush tops with oil.

5. Place in preheated oven and bake 7 minutes or until tender. Turn mushrooms over and dab insides with a paper towel to remove excess moisture.

6. Place mushrooms on a platter, stem side up. Fill each cap with pesto and serve.

December/January 2018 GLUTEN FREE & MORE 61

Holiday Cookies Festive treats to celebrate the season

68 www.GlutenFreeandMore.com December/January 2018

PHOTOGRAPHY BY JULES SHEPARD

By Jules Shepard

P R E P: 1 5 M I N U T E S | B A K E : 9 – 1 0 M I N U T E S

7. Remove from oven and let cool on wire

Classic Chocolate Crinkle Cookies

racks.

Each cookie contains 92 calories, 5g total fat, 2g saturated fat, 0g trans fat, 22mg cholesterol, 43mg sodium, 11g carbohydrate, 0g fiber, 3g sugars, 1g protein, 7Est GL.

MAKES 36 CO OKI ES

There’s nothing difficult or fussy about this holiday recipe. You could be enjoying these delicious chocolate gems in less than 30 minutes, so what’s stopping you? This recipe can be made egg-free; see instructions. ½ cup butter or dairy-free alternative 4 ounces (4 squares) unsweetened baking chocolate 1½ cups granulated sugar 3 large eggs 2 teaspoons pure vanilla extract 2 cups Jules’ Homemade All-Purpose Flour Blend or gluten-free all-purpose flour blend of choice 2 teaspoons xanthan gum (omit if already in your flour blend) 2 teaspoons baking powder ½ teaspoon baking soda 1 cup (more or less) confectioners’ sugar, for rolling dough

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

PHOTOGRAPHY BY JULES SHEPARD

2. Gently melt butter and chocolate in a microwave-safe bowl, stirring every 20 seconds. Alternatively, melt them in a double boiler over medium heat; stir chocolate constantly until smooth. Once melted, set aside to cool but not set.

3. In a large bowl, place sugar, eggs and vanilla and stir to combine. Add melted butter and melted chocolate and whisk ingredients until smooth.

4. In a separate bowl, whisk together flour blend, xanthan gum (if not in your flour blend), baking powder and baking soda. Slowly stir into chocolate mixture to combine. When dough becomes too thick to whisk, switch to a wooden spoon or use the paddle attachment of a stand mixer.

5. Form dough into 1-inch balls, rolling each between your palms to smooth. Roll in confectioners’ sugar to coat. Place on prepared cookie sheets, leaving 1½ inches between cookies.

6. Place in preheated oven and bake 9 to 10 minutes or until cracks in cookies don’t look shiny and wet.

For Egg-Free Classic Chocolate Crinkle Cookies, omit 3 eggs. Combine 2 tablespoons flax meal with 3 tablespoons hot water. Let mixture cool and thicken. Add 6 tablespoons milk of choice and mix well. Add this mixture to sugar and vanilla in step 3. Add 3 tablespoons cornstarch or arrowroot powder to the dry ingredients in step 4.

Jules’ Homemade All-Purpose Flour Blend MAKES 4 CUPS

“

To make very fine rice flour, process regular rice flour in a food processor, blender or clean coffee grinder until very fine.

Baking defines the holidays for me but that doesn’t mean I want to spend all day in the kitchen.

That’s why I love these easy cookie recipes—and you will, too. Delicious any time of year, they’re particularly appreciated when time is tight and schedules more hectic.”

1 cup cornstarch, tapioca starch/flour or arrowroot powder 1 cup potato starch (not potato flour), tapioca starch or arrowroot powder 1 cup very fine white rice flour, sor ghum flour or buckwheat flour ½ cup corn flour, millet flour, sorghum flour or brown rice flour ½ cup tapioca starch/flour, cornstarch or arrowroot powder 4 teaspoons xanthan gum or guar gum

1. Whisk ingredients together in a large bowl until well combined.

2. Refrigerate in a large zip-top bag or a sealed container until used.

—Jules

Each cup contains 522 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 123g carbohydrate, 4g fiber, 0g sugars, 4g protein, 74 Est GL.

Recipe excerpted with permission from Free For All Cooking: 150 Easy Gluten-Free AllergyFriendly Recipes the Whole Family Can Enjoy

by Jules E. Dowler Shepard, available from DaCapo Press, a member of the Perseus Books Group ©2010. Jules’ readymade flour blend is available at gfJules.com.

December/January 2018 GLUTEN FREE & MORE 69

GLUTEN-FREE DIET | Quick-Start Guide

H

ere is a simple overview of the gluten-free diet. Not all areas of the diet are as clear-cut as portrayed by this guide. This is intended to be used as a temporary survival tool until additional information

can be obtained. Understanding these dietary requirements will enable the newly diagnosed to read labels of food products and determine if a product is gluten free.

Celiac disease is a life-long genetic disorder affecting children and adults. When people with celiac disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage

to the small intestine. This does not allow food to be properly absorbed. Even small amounts of gluten in foods may affect those with celiac disease and cause health problems. Damage can occur to the small bowel even in the absence of symptoms.

Gluten is the generic name for certain types of proteins contained in wheat, barley, rye and their derivatives.

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.

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

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

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

Keep in mind

➥ What about alcohol?

Distilled alcoholic beverages and vinegars (except malt vinegar) are usually gluten free. Distilled products do not contain any harmful gluten peptides unless a gluten-containing flavoring is added after distillation. Wine is gluten free. Unless labeled otherwise, beers, ales and lagers are NOT gluten free.

■ recipes,

recipes, recipes advice ■ latest research ■ expert

DELICIOUS SPRING | CREAMY CHEESECAKE, QUICK BREADS, CAKE POPS, EASTER DINNER, SOFT PRETZELS I GF TAX BREAKS I GOT GLUTENED? I BRAIN HEALTH

Gluten Free & More GutenFreeandMore.com

APRIL/MAY 2016

The key to understanding the gluten-free diet is to become a good label reader.

Don’t eat foods with labels that list questionable ingredients unless you can verify they do not contain or are not derived from prohibited grains. Labels must be read every time foods are purchased. Manufacturers can change ingredients at any time.

Wheat used in products is identified on the label. Products bearing “gluten free” on the package must contain less than 20ppm gluten.

The magazine with the answers

GLUTEN FREE & MORE

Always read the label

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

Gluten&Free MORE Eat Great, Feel Better, Live Well

45+ RECIPES

#1 magazine for people with food allergies & sensitivities

Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

Pilates for

DIGESTIVE HEALTH

Got Glutened?

9 Quick Fixes

Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

Healthier Brain Gluten-Free Tax Breaks

April/May 2016

Be a food detective

3 EASY MEALS

Display until May 2, 2016

GlutenFreeandMore.com

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

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

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

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

2018 Note: This guide is not meant to be an exhaustive resource.

©

VISIT GLUTENFREEANDMORE.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS. December/January 2018 GLUTEN FREE & MORE 77

in your

Slow Cooker

substitutions

GF Flour Replacements (light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Amaranth Flour

Flax Seed Meal

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Buckwheat Flour

Ground Chia Seed

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Chickpea Flour

Potato Flour (not Potato Starch)

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

Adapted from Gluten-Free Makeovers by Beth Hillson. Available from Da Capo Press, a member of The Perseus Books Group. Copyright © 2011. Used with permission.

A LWAY S T I R E D ?

Continued from page 73

fatigue. Auchus calls it “a scam invented based on no data.”

Lucille says the term adrenal fatigue isn’t medically accurate. “Your adrenals never actually fatigue or get tired,” she explains. Instead, the theory is that the system can get deregulated from prolonged stress.

According to the adrenal fatigue theory, this could impact people with celiac disease and gluten sensitivity because consuming gluten puts stress on the body, which calls the adrenal glands into action.

When the body remains in a stress reaction for long periods of time, it takes a toll on the hormonal system; low blood pressure and low blood sugar can last for days or months and interrupt daily life, according to the theory.

But the body naturally produces more cortisol when under stress, which isn’t necessarily a problem, Auchus says.

“If people have chronic diarrhea and are running low blood pressure because of that, then yes, that would make them produce more cortisol.” The same happens when people are significantly ill due to heart attack or a hemorrhage.

To diagnose adrenal fatigue, a provider might recommend a four-point cortisol/ DHEA test, which assesses hormone levels in your urine or saliva four times throughout the day (before breakfast, lunch, dinner and bedtime). Most mainstream physicians, however, do not recommend the test, concerned that practitioners often over-interpret what look like abnormalities and call it adrenal fatigue.

“The worst thing you can do for a patient is give them a diagnosis of adrenal

78 www.GlutenFreeandMore.com December/January 2018

insufficiency when they don’t have it,” says Auchus.

Feeling Better Once Miller had the answer to what was ailing him, he began treatment and started to feel better. He now takes medication three times a day to regulate his cortisol levels. He also adjusted his lifestyle and overall outlook. He manages his schedule to keep his stress levels in check, prioritizing sufficient sleep, light exercise and taking time for himself each day.

“I feel a million times better than I used to,” he says.

Contributor Katie Scarlett Brandt writes about health, science and the environment. Follow her on Twitter at @katiehappens.

GLUTEN-FREE FLOUR PHOTO © SIRYNA MELNYK/ISTOCK/THINKSTOCK

Use this chart as a guide to help select replacement gluten-free flours for all your baking. While not identical, the flours in each column have comparable baking characteristics and serve a similar function in building structure in recipes. If you can’t tolerate a certain flour or you’ve run out, find another flour in the same column (not row) and use it as a substitute.

Substitution Solutions

Gluten Free & More Pantry 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

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.

All-Purpose Flour Blend MAKES 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 510 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 117g carbohydrate, 3g fiber, 0g sugars, 5g protein, 83Est GL.

--------

Self-Rising Flour Blend MAKES 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 495 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 863mg sodium, 110g carbohydrate, 7g fiber, 0g sugars, 10g protein, 71Est GL.

High-Fiber Flour Blend

High-Protein Flour Blend

MAKES 3 CUPS

MAKES 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 481 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 105g carbohydrate, 8g fiber, 0g sugars, 9g protein, 68Est GL.

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 462 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 17mg sodium, 100g carbohydrate, 5g fiber, 3g sugars, 9g protein, 66Est GL.

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.

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 apple- sauce + 2 tablespoons fat of choice

Egg

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Depending on the recipe, replace 1 large egg with 1 of the following: ➥ Flax or Chia Gel: 1 tablespoon flax meal, ground chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 5 minutes or until thickened. Use without straining.) ➥ 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

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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

December/January 2018 GLUTEN FREE & MORE 79

Appetizers Blini with Chunky Chipotle Guacamole, page 65 Curry Chicken Salad Cucumber Boats, page 62 Herby Pesto Mushroom Cups, page 61 Thai Quinoa Pork Meatballs, page 62 Rolls, Biscuits & Breads Buttermilk Biscuits, page 48 Cornbread, page 41 Herb Dinner Rolls, page 46 Quick Caraway Raisin Rolls, page 45 Zucchini Carrot Rolls, page 45

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Key

Icons (or colors) identify recipes that are most appropriate for certain eating goals.

■ Gluten-Free All recipes in this magazine are gluten-free.

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■ Dairy-Free ✱ Dairy-free substitutions provided.

■ Egg-Free ✱ Egg-free substitution instructions provided.

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■ No Peanuts, No Nuts ✱ Nuts can be omitted or substitutions provided.

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■ Soy-Free ✱ Soy-free substitutions provided.

■ Low Sugar Recipe contains 5g of sugar or less per serving.

Salads & Sides Butternut Squash & Beets over Collard Greens, page 38 Cabbage Salad, page 33 Cornbread Stuffing with Cranberries, page 40 Curry Chicken Salad, page 62 Dirty Rice & Beans, page 42 Fresh Herb Stuffing with Oysters, page 41 Roasted Brussels Sprouts with Bacon, page 39 Sweet Potato Wedges, page 34

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Entrees Braised Turkey, page 31 Lemon Thyme & Pink Peppercorn Steak, page 34 Roast Duck with Cabbage Salad, page 33 Roast Salmon & Beets with Lemon & Herb Dressing, page 33

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Desserts Brownie Bites, page 66 Cherry Pie, page 24 Chocolate Glaze, page 71 Classic Chocolate Crinkle Cookies, page 69 Cream Cheese Drizzle, page 21 Dutch Apple Pie, page 25 Grain-Free Pecan Pie, page 29 Lemon Drop Cookies, page 71 Light & Flaky Pie Crust, page 27 Maple Pumpkin Pie, page 26 Marshmallow Filling, page 70 Molasses Cake Cookies, page 70 White Glaze, page 70

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■ Low Sodium Recipe contains 140mg of sodium or less per serving.

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STATEMENT OF OWNERSHIP, MANAGEMENT, AND CIRCULATION (Required by 39 U.S.C. 3685). 1. Title of Publication: Gluten Free & More. 2. Publication No.: 025121. 3. Filing Date: 9/30/17. 4. Issue Frequency: Bi-Monthly. 5. No. of Issues Published Annually: 6. 6. Annual Subscription Price: $36.00. 7. Known Office of Publication: 535 Connecticut Ave., Norwalk, CT 06854. Contact person: Tom Canfield, 203-857-3139. 8. Headquarters or General Business Office of the Publisher: Same as above. 9. Publisher: Phil Penny. Editor: Alicia Woodward. Managing Editor: N/A, Belvoir Media Group, 535 Connecticut Ave., Norwalk, CT 06854. 10. Owner: Belvoir Media Group, LLC 535 Connecticut Ave., Norwalk, CT 06854. 11. Known bondholders, mortgagees, and other security holders owning or holding 1 percent or more of total amounts of bonds, mortgages or other securities: None. 13. Title: Gluten Free & More. 14. Issue date for circulation data below: June/July 2017. 15. Extent and Nature of Circulation (Average No. Copies Each Issue During Preceding 12 Months/ No. Copies of Single Issue Published Nearest to Filing Date): a. Total No. of Copies Printed (94,500/74,500) b.

Paid and/or Requested Circulation: 1. Paid/Requested Outside-County Mail Subscriptions Stated on Form 3541 (32,212/28,331). 2. Paid In-County Subscriptions (0/0). 3. Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Non-USPS Paid Distribution (11,376/9,204). 4. Other Classes Mailed Through the USPS (0/0). c. Total Paid and/or Requested Circulation (43,588/37,535). d. Free Distribution by Mail: 1. Outside-County as Stated on Form 3541 (192/192). 2. In-County as Stated on Form 3541 (0/0). 3. Other Classes Mailed Through the USPS (0/0). 4. Free Distribution Outside the Mail (5,611/5,607). e. Total Free Distribution (5,803/5,799). f. Total Distribution (49,391/43,334). g. Copies not Distributed (45,109/31,166). h. Total (94,500/74,500). i. Percent Paid and/or Requested Circulation (88.3%/86.6%). 16. Electronic Copy Circulation. a. Paid Electronic Copies (664/610). b. Total Paid Print Copies + Paid Electronic Copies (44,251/38,145). c. Total Print Distribution + Paid Electronic Copies (50,054/43,944). d. Percent Paid (88.4%/86.8%). 18. I certify that all information furnished on this form is true and complete. Tom Canfield, VP Circulation, 9/8/17.

80 www.GlutenFreeandMore.com December/January 2018

ROASTED DUCK PHOTO BY MOWIE KAY; COFFEE CAKE PHOTO BY OKSANA CHARLA

Breakfast Christmas Coffee Cake, page 37

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recipe index & Allergen Guide

Ad Index

resources December/January 2018

recipe index & Allergen Guide Dips, Dressings & Sauces Chunky Guacamole, page 63

Advertise in our Feb/Mar issue.

Advertising Space Deadline: November 14, 2017 For information, contact Susan Tauster at stauster@GlutenFreeAndMore.com or call 630-858-1558.

Get a Booth at our 2018 Gluten-Free Food Allergy Fest(s).

GlutenFreeFoodAllergyFest.com For information, contact Jennifer Gregoriou jgregoriou@gffafest.com or call 475-747-3151.

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

ZUCCHINI CARROT ROLLS PHOTO BY OKSANA CHARLA

AllergyHome.org..............................................................................................48 American Health.................................................................................................5 Best Gluten Free Cookbook......................................................................31 Biaggi’s Ristorante Italiano.........................................................................81 Carlson...............................................................................................................7, 64 Celiac Disease Foundation........................................................................47 Country Life.........................................................................................................83 Domino Foods/Florida Crystals.....................................................64, 67 ELISA Technologies.........................................................................................15 Enzymedica.........................................................................................................57 Frey Vineyards....................................................................................................29 General Mills.......................................................................................................84 Gluten Intolerance Group (GIG).............................................................47 Gluten Free & More Holiday Gift Offer..................................................35 Gluten Free & More Subscribe...................................................................40 Hatch Chile..................................................................................................63, 64 Mina’s Simply Chopped..............................................................................13 Nima Labs.............................................................................................................59 NOW Foods/Ellyndale/Q Cups..........................................................2, 64 San-J.........................................................................................................................43 Sensitive Sweets...............................................................................................48 Schar.........................................................................................................................51

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Dee’s Protein Flour Blend, page 47 Dee’s Rice Flour Blend, page 49 GF&M All-Purpose Flour Blend, page 79 GF&M High-Fiber Flour Blend, page 79 GF&M Self-Rising Flour Blend, page 79 Jules’ Homemade All-Purpose Flour Blend, page 79

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Rebecca’s Gluten-Free Flour Blend, page 37

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Herby Pesto, page 61 Lemon & Herb Dressing, page 33 Mustard Vinaigrette, page 38 Sunflower Sauce, page 62 Turkey Gravy, page 31 Gluten-Free Flour Blends

IMPORTANT: Read the labels of all processed foods that go into your recipe, such as broths, condiments, sausages, chocolate chips, etc., to make sure they do not contain any allergen you need to avoid.

Manufacturers can change their ingredients without warning. When in doubt, contact the manufacturer directly.

For a list of companies that offer gluten-free, allergyfriendly ingredients used in these recipes, refer to the Shopping List included in the article.

December/January 2018 GLUTEN FREE & MORE 81