Gluten Free & More December-January 2017 by Belvoir Media Group

Gluten enFree Free & MORE Cupcake Wars’ Champion Shares Best Recipes

#1 magazine for people with food allergies & sensitivities

Elisabeth Hasselbeck’s

6 Holiday PIES YEAST ROLLS Quick & Easy

Got GERD?

Extra Pounds GONE!

Best-Ever GF CRUST page 57

Amazing SAUCES

Wake Up Your Menu!

Display until January 31, 2017

GlutenFreeandMore.com

December/January 2017

CHRISTMAS DINNER

Gluten&Free MORE

contents December/January 2017

features 28

In Love with Christmas

Winning Cupcakes

Cookie Swap Want more time during the holidays? Have a cookie swap!

Time for Pie Have a big slice (or two) of delicious.

So Saucy! So Simple!

Better Buns

Smash & Mash

Amazing sauces add bold flavor to every meal.

Easy homemade rolls add warmth & comfort to your holiday menu.

Apple Cranberry Pie, page 56

DECEMBER/JANUARY 2017

Move over mashed potatoes. Here’s delicious proof that mashes can be more.

on the cover GLUTEN FREE & MORE ELISABETH HASSELBECK’S CHRISTMAS | CHAMPION CUPCAKES I HOLIDAY PIES I COOKIE SWAP I YEAST ROLLS I AMAZING SAUCES I HEALTHIER MASHES I GOT GERD?

COVER PHOTOGRAPHY BY OKSANA CHARLA; PIZZELLE PHOTO BY OKSANA CHARLA

Gluten-free cupcakes created by Kyra Bussanich, 4-time champion of TV’s Cupcake Wars.

Gluten&Free MORE Cupcake Wars’ Champion Shares Best Recipes

#1 magazine for people with food allergies & sensitivities

Elisabeth Hasselbeck’s

CHRISTMAS DINNER 6 Holiday PIES YEAST ROLLS Quick & Easy

Got GERD?

Extra Pounds GONE!

Best-Ever GF CRUST page 57

Amazing SAUCES

Wake Up Your Menu!

Display until January 31, 2017

December/January 2017

Television celebrity Elisabeth Hasselbeck shares holiday traditions & family recipes.

in every issue 6 8 11 77 78 79 80

Editor’s Note We Hear You Contributors Gluten-Free Diet Quick Guide Substitution Solutions GF Flour Replacements Recipe Index & Allergen Guide

GlutenFreeandMore.com

December/January 2017 GLUTEN FREE & MORE

55 57

departments lifestyle

health

72 Got GERD?

10 You Said It

What new research reveals about proton pump inhibitors & celiac disease.

We asked you, “What’s your favorite gift to give or receive?” Here’s what you told us.

74 Research Roundup

12 Gaining Weight? What Gives?

The latest medical news for people with allergies and food sensitivities.

Many of us don’t overindulge. So why are we packing on the pounds?

70 Heart Health

14 We’ve Got “Issues”

Celiac disease, the gluten-free diet & cardiovascular disease.

Irreverent solutions to your real life food dramas.

how tos

food for thought

20 Celebrate!

82 Heart of the Matter

Ten tips for holiday thriving.

Stopping to give thanks.

22 Love Your Moves! Start exercising—and stick with it. Practical info to make your life easier, pages 77–81.

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

16 Don’t Miss This!

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.

Special products for your special Rdiet. esearch Round

t time spen means more urn, insect bites and weather Summer mean sunb It can also outdoors. ged hair. ine-dama dry, chlor

18 Let’s Talk Turkeys

GF Flour Rep

lacements Substitution Solutions

➥ Grains allowed

Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Instructions Video Garfava, blend Millet, Buckwheat, Sorghum, ﬂourQuinoa, step-by-step For to instuctions, Arrowroot,go Amaranth, Teff, Montina, Flax and LivingWithout.com/ﬂourblend. 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 Butter

Yogurt

Buttermilk

Milk

Gluten Free & More Pantry

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:

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

= ½ cup = 4 ounces) tablespoons Beers, stick = 8Ales, (1 Lager

Marinades Nutritional Supplements Pastas Processed Luncheon Meats Sauces, Gravies Self-basting Poultry Soy Sauce and Soy Sauce Solids Soup Bases Stuffings, Dressings Thickeners (Roux) Vitamins & Mineral Supplements

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.

recipe index & Allergen Guide

Wheat Free Is Not Appetizers Free ArtichokeGluten and White Bean Dip Products labeled wheat Beverages free are not necessarily Chai Sweet Potato Smoothie gluten free. They may still Pineapplecontain Salsa Smoothie spelt, rye or barleybased ingredients that are Raspberry-Lemon Cheesecake Smoothie not gluten free. is a Taste-Like-Ice-Cream KaleSpelt Smoothie form of wheat. titut Breakfast ve run out, it as a subs you’ or use our fl Acai Granola Bowl row) and mn mn (not in mind in each colu OvernightKeep French Toast Casserole same colu serve , the flours Starting the gluten-free identical ristics and Quinola diet Cereal before being tested characte While not a cture in ble baking Whole Grain Matcha Cerealmakes an for stru celiac disease para the have com in building Breads accurate diagnosis difficult. function Distilled alcoholic beverages and vinegars (except malt vinegar) are gluten free. Distilled products Cinnamon Raisin Bread a similar -------r recipe. do not contain any harmful gluten peptides. Wine and hard liquor beverages are gluten free. can double or triple these recipes Coffee Cake To make a flour blend, thoroughly particula Gumscombine all ingredients. You Eggs Unless labeled otherwise, beers, ales and lagers are NOT gluten free. ches Flax Garlic Flatbread LIVING much blend as you need. Store in a covered container in the refrigerator until used. Staras to make WITHOUT’s rs Depending on the recipe, replace 1 large Stabilize Molasses Oat Bread r re the following: The magazine egg with 1 of read with Bread the label High-Fibe High-Protein Flour Blend Always & MORE Multigrain (add textu ) All-Purpose Flour Blend erHigh-Fiber Flour Blend tein Happy Halloween Powd the answers Sesame Seed Italian The key or toChia understanding Flours High-Pro ! Agar moisture flaxgluten-free diet is to become a good label reader. MAKES 3 CUPS er Gel: 1 tablespoonthe Bread Flax ➥ ES 3 CUPS K A M and Powd S P U C 3 tral S E K A M Neu Flours Arrowroot eatchia foods labels that Thanksgiving 3 list questionable ingredients unless you can seed + nutritious blend works best in baked Don’tmeal, or salba seedwith Gluten Free & More Teff PumpernickelMade rs Perfect Depending on the recipe, use this blend This high-fiber blend works for breads, pan- This Almond Flour verify they do not contain (light) Flou or arestirnot derived from prohibited grains. Labels must GutenFreeandMore.com as such elasticity, stand, require (Let Flour that One-Pot water. goods hot contain tablespoons that Toaster Pastries Meals cookies eenan and bars cakes, snack for most gluten-free baking. Carrag Amaranth be read every timeabout foods are purchased. Manufacturers can change ingredients or 10 minutes wraps and pie crusts. anth Flour ring occasionally, Salad DressingBaking Secrets chocolate, warm spices, raisins or other Cornstarch ■ recipes, recipes, recipes at any time. As of 2006, wheat from America’s Flour Amar used in products is identified Flour on the label. As of Test Rice ut Kitchen until thickened. Use without straining.) ■ expert advice Cocon Brown Berry Red Vinaigrette fruits. Heal Your Gut 1½ cups white or brown rice flour (orn Powd erIt is not suited to delicately flavored with Fermented August 2014, products bearing “gluten free” on the package must contain less Foods ■ latest research Buckwheat Flour 1 cup white or brown rice flour (or Soups Starch Gelati recipes, such as sugar cookies, crepes, combination) Flour Ener-G Foods egg Replacer: Egg ➥ Root than heat 20ppm gluten. Kudzu Buckw combination) cream puffs, birthday cakes or cupcakes. Chilled Avo and Cuke Soup tapioca starch/flour replacer, according to package Flax Seed Meal ¾ orcup Corn Flour Kuzu ¾ cup bean flour or chickpea flour Watermelon Gazpacho Is The Bomb! Gum ¾ cup cornstarch or potato starch Chickpea Flour Celiac directions Disease Foundation Celiac Support Association Gluten Intolerance Group (not Guar National Foundation for Celiac Awareness ¾ cup arrowroot starch, cornstarch Starch 1 cup brown rice flour or sorghum Entrees flour) (not potato 20350 Ventura Blvd., Ste 240 silken tofu Chickpea Flour PO Box 31700 31214 124th Ave. SE PO Box 544 Seed Potato tablespoons pureed ➥Tofu: 4Hills, or potato starch Woodland CA 91364 flour Omaha, NE 68131-0700 Ground Chia Auburn, WA 98092 Sorghum Flour Flour) Black Burgers Ambler, PA Bean 19002-0544 Potato fat, 0gt Bean Gum baking powder + 1 teaspoon contains 436 calories, 1g totalLocus 818-716-1513 Each cup celiac.org 877-272-4272 csaceliacs.info ½ cup tapioca starch/flour 253-833-6655 gluten.net 215-325-1306 Corn Flour celiaccentral.org ½ cup teff flour (preferably light) Chicken Mole Stew fat, 0mg cholesterol, saturated fat, 0g trans Sweet Potato Millet Flour ½ cup millet flour or amaranth flour © ➥ Applesauce: 4 tablespoons unsweetVeggie Quice with Polenta Crust 99g carbohydrate, 3mg sodium, 2g fiber, 5g 2014 Note: This guide is not meant to be an exhaustive resource. Each cup contains 588 calories, 3g total fat, 0g Oat Bran Sweet Rice Flour protein. Flour applesauce (or other fruit puree) 2⁄3 cup tapioca starch/flour enedGLUTENFREEANDMORE.COM saturated fat, 0g trans fat, 0mg cholesterol, Desserts & Bars m Husk VISIT TO PURCHASE WALLET-SIZED Psylliu Mesquite Flour GLUTEN-FREE DINING CARDS. fiber, 128g carbohydrate, 24mg sodium, 6g 1⁄3 cup cornstarch or potato starch Starch or + 1 teaspoon baking powder Chocolate Macroon Squares Tapioca-------Oat Flour 11g protein. December/January 2015 GLUTEN & MORESquares 85 Potato Flour Chocolate FREE Maple Sunflower White Rice Flour a Flour 2g total fat, 0g

ct help sele a guide to s for all chart as ree flour Use this ent gluten-f tolerate a certain replacem can’t the ing. If you nd another flour in e. your bak fi

1 1 1 1 1

1 cup unsweetened applesauce 1 cup fruit puree

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

Gluten-Free Flour Substitutions

recipe, replace Breadingon&the Coating Depending Mixes with 1 of the Brown Ricebutter Syrup 8 tablespoons Communion Wafers following: Croutons 8 tablespoons Earth Balance (NonDressings Dairy) Buttery Spread or Sticks Drugs & Over-the-Counter Medications 8 tablespoons Spectrum Organic Energy Bars Shortening Flour & Cereal Products 8 tablespoons coconut oil Herbal Supplements or olive oil 8 tablespoons vegetable Imitation Bacon For reduced fat: Imitation Seafood 6 tablespoons unsweetened applechoice fat of 2 tablespoons sauce +about ➥ How alcohol?

LIVING WITHOUT’s

The best gluten-free brands for a delicious holiday bird.

glu ten-fre e flou

Be a food detective Call First

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.

GLUTEN FREE & MORE

OCTOBER /NOVEMBER

2014

HALLOWEEN

TREATS I A PERFECT THANKSGIVING

Gluten Free

Spooky Treats Goblins of All for Ages

I ONE-POT MEALS I TIPS FROM AMERICA’S TEST KITCHEN I FERMENTED

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How

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GLUTEN-FREE DIET | Quick-Start Guide

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Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening.

92g carbohydrate, 19mg sodium, 5g fiber, 8g protein.

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,

PHOTO ©

Quinoa Flour

SIRYNA MELNYK

/ISTOCK/

Sorghum Flour

Oat Flour

FREE FLOUR

Quinoa Flour

General Guidelines for Using Xanthan or Guar Gum

DecJan2015_working14.indd 85 tofu, if soy is tolerated. use pureed silken

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. ■ xanthan or guar gum per cup of flour blend to make cakes, cookies, GLUTEN-

4 www.GlutenFreeandMore.com December/January 2017

OCK THINKST

Because egg substitutions add moisture, you may have to increase baking times slightly.

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Chocolate Teff Pudding Classic Apricot Bars Granola Bars Pumpkin Pie Bar Personal Care Chlorine Hair Care

10/13/14 3:20 PM

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Survey Says!

editor's note

What part of preparing a big gluten-free holiday dinner is your biggest concern?

December/January 2017

Merry & Bright along with the meaningful tradition that makes the season more about giving, less about getting. Regular contributor Matthew Kadey creatively turns ho-hum mashes into smash hits in “Smash & Mash.” And food editor Beth Hillson offers flavorful, healthy sauces to quickly and easily enhance every meal in “So Saucy! So Simple!” Apart from homemade, we bring you the newest products and best quality packaged goods in “Don’t Miss This.” These wonderful items are welcome timesavers when there’s no time for scratch. If you’re serving turkey this year, turn to “Talking Turkey” for our listing of the best brands out there. In “Celebrate!,” we gather together the top advice from our team and our readers. This article and others in this issue will help you navigate the season with confidence and make your holidays merry and bright.

28% 20% 14% 3%

Desserts Stuffing Sauces Other

When you’re the host, do you make the entire holiday dinner yourself?

60% No. Guests contribute. 40% Yes

Alicia Woodward Editor-in-Chief

Gluten FreeYS HOLIDA 80+ Recipes—All-Time Holiday Favorites #1 magazine for people with food allergies & sensitivities

SAVOR the SEASON! Easy STARTERS Best-Ever ENTREES Prime-Time SIDES

Your Turkey

page 58

Delicious ROLLS & BREADS Festive DESSERTS

Gift Guide for Foodies

Survival Tips for Family Gatherings Display until December 31, 2016

GlutenFreeandMore.com

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 gluten-free. Ingredient substitutions are provided for common food allergens like dairy, egg (recipe permitting), peanut, soy and tree nuts. Our readership includes those with mild to severe non-celiac gluten sensitivity, people with celiac disease and individuals with mild to severe food allergies and intolerances. Products advertised and/or reviewed in these pages will not fit every reader’s individual dietary needs. Use advertised and reviewed products with full awareness of your specific dietary issues. Always read ingredient labels. When in doubt, contact the company directly.

6 www.GlutenFreeandMore.com December/January 2017

Survey results are from a reader survey conducted on GlutenFreeAndMore.com.

Join the fun at our Gluten-Free Food Allergy Fests. We may be coming to a city near you! For information, visit GlutenFreeFoodAllergyFest.com. Follow GlutenFreeAndMore

ILLUSTRATIONS © THINKSTOCK/ISTOCK

EASY APPETIZERS | DELICIOUS ENTREES, STUFFINGS & SIDES I BEST-EVER ROLLS & BREADS I FESTIVE DESSERTS I GF GIFT GUIDE I SURVIVAL TIPS FOR FAMILY GATHERINGS

P.S. For more gluten-free recipes, check out Gluten Free & More’s Holidays. This newsstand-only special issue is available for a limited time at GlutenFreeAndMore.com.

GLUTEN FREE & MORE’S GLUTEN FREE HOLIDAYS 2016

hat do you love about the holidays? We love the food. And after you see the recipes in this issue, we think you’ll love the food, too. It’s no secret that this time of year can be challenging for those of us with food issues. We asked around and heard some common complaints. Let’s start with the big holiday meal. Making gluten-free dinner rolls is a top concern for 35 percent of our readers. Problem solved! Check out “Better Buns” on page 66. Pastry chef Rebecca Reilly creates soft, yeasty Buttermilk Rolls that will make your mouth water. Dessert is another rough spot, particularly the pies and those traditional Christmas cookies we all adore. That’s why this issue contains many sweet options. Professional baker Diane Kittle, owner of Dee’s One Smart Cookie Bakery in Glastonbury, Connecticut, shares her bakeshop’s most popular Christmas cookies in “Cookie Swap.” We also bring you amazing recipes from television’s cupcake queen Kyra Bussanich. This four-time champion of the Food Network’s Cupcake Wars shares her recipes in “Winning Cupcakes.” And don’t miss the amazing holiday pies created by associate editor Jules Shepard (“Time for Pie”). What a delicious way to top off your meal! TV personality and author Elisabeth Hasselbeck talks enthusiastically about her family’s Christmas in “In Love with Christmas.” She shares her favorite holiday recipes,

Special Holiday Issue 2016

& 35% Rolls Breads

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

December/January 2017, Vol. 20, No. 1 EDITOR-IN-CHIEF Alicia Woodward, LCSW DESIGN DIRECTOR Oksana Charla MANAGING EDITOR Erica Dermer

Nothing Added... Nothing Missing

FOOD EDITOR Beth Hillson HEALTH EDITOR Christine Boyd, MPH ASSOCIATE EDITORS Eve Becker Jules Shepard TEST KITCHEN Madalene Rhyand CONTRIBUTORS Sandra Beasley Elisabeth Hasselbeck Matthew Kadey, RD Diane Kttle April Peveteaux Rebecca Reilly Lisa Stander-Horel Sueson Vess Christine Woods, MS Ed, ACSM-CCEP, CSCS CONTRIBUTING PHOTOGRAPHERS Oksana Charla Tim Horel Matthew Kadey, RD Rebecca Reilly Jules Shepard ADVERTISING SALES Susan Tauster National Accounts Manager 630-858-1558 stauster@GlutenFreeAndMore.com MEDICAL ADVISORS Amy Burkhart, MD, RD Shelley Case, BSc, RD Christine Doherty, ND Glenn T. Furuta, MD Stefano Guandalini, MD Joseph Murray, MD

FREY V I N E YA R D S

ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Marilyn Geller, CEO Celiac Disease Foundation PUBLISHER Philip L. Penny

Gluten Free & More is a lifestyle guide to achieving better health. It is written with your needs in mind but it is not a substitute for consulting with your physician or other healthcare providers. The publisher, editor and writers are not responsible for any adverse effects or consequences resulting from the use of suggestions, products or procedures that appear in this magazine. All matters regarding your health should be supervised by a licensed health-care professional. Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation. The acceptance of advertising in this publication does not constitute or imply endorsement by Gluten Free & More or Belvoir Media Group LLC of any advertised product or service. Gluten Free & More and Belvoir Media Group LLC accept no responsibility for claims made in advertisements in this publication.

Subscriptions $36 (U.S.) annually to Gluten Free & More, P.O. Box 8535, Big Sandy, TX 75755-8535. Call toll free 800-4748614 or subscribe online at GlutenFreeAndMore.com. Reprints Contact Jennifer Jimolka at 203-857-3143, jjimolka@ belvoir.com. Minimum order 1,000. Attention Retailers Sell 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 Gluten Free & More, 535 Connecticut Avenue, Norwalk, CT 06854-1713 or e-mail editor@ GlutenFreeAndMore.com. Send product samples to Gluten Free & More, 4351 N 36 Place #2, Phoenix, AZ 85018. All submissions become the property of Belvoir Media Group LLC and cannot be returned to the sender. Submissions chosen for publication may be edited for length or clarity.

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Gluten Free & More (ISSN 2379-9323) 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

©2016 Belvoir Media Group, LLC and Gluten Free & More are registered trademarks. All rights reserved. Reproduction in whole or in part is prohibited. Printed in the U.S.A. Revenue Canada GST Account #128044658. POSTMASTER: Send address changes to Gluten Free & More P.O. Box 8535, Big Sandy,TX 75755-8535. Periodicals Postage Paid at Norwalk, CT, and at additional mailing offices.

www.GlutenFreeandMore.com

December/January 2017 GLUTEN FREE & MORE

Elisabeth Hasselbeck’s

Christmas Favorites Stuffed Mushrooms Salami Chips Baked Ziti Roasted Wrapped Asparagus Christmas Tenderloin Holiday Bark Add your favorite rolls, salad, sides and pie to round out your menu.

Stuffed Mushrooms A classic starter to any holiday meal, these mushrooms travel well. For convenience, bake them a few hours ahead and cover them. Before serving, warm them for 10 minutes in a 200°F oven. 2 (10-ounce) packages large white mushrooms 1 tablespoon olive oil 2 mild or hot gluten-free Italian sausage links, casing removed ½ red or yellow onion, finely chopped 2 garlic cloves, minced ¼ cup chopped flat-leaf parsley ½ teaspoon salt ¼ teaspoon freshly ground black pepper ¼ teaspoon red pepper flakes, optional ½ cup freshly grated Pecorino Romano cheese or dairy-free alternative, divided

¼ cup fresh goat cheese or dairyfree alternative ½ cup milk of choice

1. Preheat oven to 400°F. 2. Remove stems from mushrooms and chop half the stems. (Reserve remaining stems for another use.) 3. Heat a large skillet over high heat. Add olive oil, chopped mushroom stems, sausage, onion, garlic, parsley, salt, black pepper and red pepper flakes (if using). Reduce heat to medium and cook, stirring occasionally and breaking up the sausage with the back of a spoon, until sausage is cooked and no longer pink, 7 to 9 minutes.

30 www.GlutenFreeandMore.com December/January 2017

Pecorino, goat cheese and milk. Stir gently until cheeses melt, about 1 minute. 5. Arrange mushroom caps snugly in an 8x8-inch baking dish, cap side down. Stuff each mushroom with a heaping tablespoon of sausage mixture. Sprinkle with remaining Pecorino. 6. Place mushrooms in preheated oven and bake until stuffing browns and mushrooms are soft, 10 to 15 minutes. Transfer to a platter and serve immediately. Each serving contains 137 calories, 8g total fat, 3g saturated fat, 0g trans fat, 35mg cholesterol, 379mg sodium, 6g carbohydrate, 1g fiber, 2g sugars, 11g protein, 4Est GL.

Recipe reprinted with permission from Deliciously G-Free. Copyright © 2012 by Elisabeth Hasselbeck. All rights reserved. Published in the United States by Ballantine Books, an imprint of The Random House Publishing Group, a division of Random House, Inc., New York. Photo by Oksana Charla.

PHOTO OF PLACE SETTING WITH HOLIDAY GREENS © THINKSTOCK/ISTOCK/ZAKHAROVA_NATALIA

4. Remove skillet from heat and add ¼ cup

MAKES 8 SERVI NGS

Salami Chips MAKES ABOUT 36 APPETIZERS

These little starters are the perfect finger food. No forks needed! Watch them disappear. The chips should be baked enough to be crisp. Keep an eye on them when they’re in the oven—it could go wrong in a second! For tasty variations, see instructions below. 2 (4-ounce) packages uncured organic Genoa salami slices 2 medium tomatoes, seeded, drained and diced ❧ Gluten-free ranch dressing ❧ Handful basil leaves or cilantro leaves, rolled and chopped

1. Preheat oven to 375°F. 2. Put slices of salami in muffin tins (1 slice in each cup) or arrange them flat in a single layer on rimmed baking sheets. 3. Place in preheated oven and bake until salami slices are crisp but not darkened, about 12 minutes. Watch them carefully so they don’t burn. Remove from oven and place on paper towels to drain. 4. Put diced tomatoes on top of each salami chip. Drizzle with ranch dressing and top with chopped basil or cilantro. Arrange on a platter and serve. Each appetizer contains 25 calories, 2g total fat, 1g saturated fat, 0g trans fat, 6mg cholesterol, 114mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 1g protein, 0Est GL.

VARIATIONS ► Omit the ranch dressing and top each

PHOTOGRAPHY BY OKSANA CHARLA

baked salami chip with soft goat cheese (or a dairy-free alternative) and chopped basil or cilantro. ► Omit the ranch dressing and top with grated Parmesan cheese (or a dairy-free alternative) and chopped basil or cilantro.

December/January 2017 GLUTEN FREE & MORE

BY LISA STANDER-HOREL

Winning

Cupcakes

PHOTOGRAPHY BY TIM HOREL

Meet Kyra Bussanich, 4-time champion of the Food Networkâ&#x20AC;&#x2122;s Cupcake Wars

36 www.GlutenFreeandMore.com December/January 2017

PHOTOGRAPHY BY TIM HOREL

yra Bussanich baked more than 6,000 (not a misprint) glutenfree cupcakes while competing on Food Network’s Cupcake Wars. The four-time champion and cookbook author knows her way around a kitchen. Often on many top ten U.S. bakery lists, Kyra’s Bake Shop has helped make gluten-free baking mainstream.

“It takes a village” says Bussanich about the competitions. “Making more than 1,000 cupcakes in two hours for each episode required a team. Without those helpers, it just couldn’t be done. Someone has to do those dishes!” she jokes—but only partially. Baking, filling, frosting, styling and presenting exceptional cupcakes all in the span of a single episode was a team effort, says the show’s only four-time champion and two-time runner up. Bussanich’s gluten-free cupcakes competed with gluten-full cupcakes. Win after win, her team’s delicious cupcakes wowed the judges. But it almost didn’t happen. When Bussanich was a young adult, she was severely underweight and seriously ill with Crohn’s disease. Her physicians insisted she have life-altering surgery to reverse her decline but Bussanich decided to try going gluten-free first. Within a short time, her symptoms abated and surgery was no longer necessary. She’s never looked back. Bussanich was working as a formally trained restaurant pastry chef at the time. She began experimenting with gluten-free baking after hours, turning it into a cottage business. With more than enough clients to keep her busy, Bussanich eventually left her restaurant job to focus full time on the expanding enterprise. Back then, she and her husband Jason regularly watched Cupcake

Wars. During one of the many episodes when Bussanich was yelling advice to the bakers on TV, her husband told her with all seriousness that she should compete already. And by the way, he added, she’d probably win. It became a dare. She filled out the application and produced a short video. A couple of weeks later, Food Network came calling. The publicity from the championships and a growing following allowed Bussanich to launch Kyra’s Bake Shop in Lake Oswego, Oregon, which today offers a variety of delicious gluten-free baked goods, as well as breakfast and lunch items. She also authored Sweet Cravings (Ten Speed Press) in 2013. Turn the page for recipes of Bussanich’s three favorite championstyle cupcakes. 2 c

The Secret to Champion Cupcakes

Kyra Bussanich relies on three important baking elements to create her winning cupcakes— flavor, texture and height. Building flavor in layers with the filling and topping is key—zing from first bite to last. Contrasting textures keep cupcakes interesting—a bite of something smooth followed by crunch. And height makes cupcakes the queen of the bakery case. Take the time to read each recipe carefully and make sure you have all ingredients in place before beginning, Bussanich advises. Use the gluten-free flours and starches indicated in the recipe before experimenting with your favorite gluten-free allpurpose flour blend.

December/January 2017 GLUTEN FREE & MORE

BY DIANE KITTLE

Cookie Swap

Black Bottom Coconut Macaroons

Pizzelles

Gingerbread Cookies

44 www.GlutenFreeandMore.com December/January 2017

PHOTOGRAPHY BY OKSANA CHARLA

Ranger Cookies

Want more time during the holidays? Have a cookie swap! Bake a big batch of one recipe and exchange it for a variety of different cookies. It’s a fun excuse to get together with friends while stockpiling an assortment of the season’s delicious treats.

Black Bottom Coconut Macaroons MAKES 15 LARGE MACAROONS

Each Christmas, my mother made “Needhams,” a time-intensive, chocolate-dipped coconut confection. This recipe has a similar flavor profile without all the work. Store macaroons in well-sealed containers for 2 days at room temperature or refrigerate them for several days. They can be frozen in airtight, sealed containers for several weeks. This recipe is easily doubled. It can be made egg-free; see instructions. 1 (14-ounce) bag shredded sweetened coconut 1 cup coconut milk (not lite), stirred well 1 tablespoon gluten-free flour blend of choice 1 tablespoon pure vanilla extract ¼ teaspoon salt 2 large egg whites ❧ Pinch cream of tartar 2 tablespoons sugar

Chocolate Coating 12 ounces chopped bittersweet chocolate 1 tablespoon canola oil

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

2. In a large bowl, combine coconut, coconut milk, flour blend, vanilla and salt. PHOTOGRAPHY BY OKSANA CHARLA

3. In a very clean mixing bowl, whisk egg whites and cream of tartar on low speed until cream of tartar dissolves and mixture is foamy. Increase mixer speed to medium-high and continue to whisk until soft peaks form. Slowly add sugar and continue to whisk until sugar is dissolved, at least 1 minute. 4. With a large, clean rubber spatula, gently

fold half the egg whites into the coconut mixture. Then fold in remaining egg whites. 5. Using a ¼-cup scoop, drop mounds of batter onto prepared baking sheets, spaced 1 inch apart. 6. Place in preheated oven and bake about 25 minutes (less for smaller macaroons) or until bottoms are light brown and tips of coconut shreds on top are lightly toasted. 7. Remove from oven and cool completely before removing from baking sheet. 8. To make chocolate coating, heat chocolate and oil in a double boiler until melted and smooth. (Alternatively, melt chocolate and oil in the microwave in 30-second intervals, stirring each time. Set microwave at 50 percent power to avoid scorching. Do not overheat the chocolate or it will “seize,” becoming stiff with a burnt flavor.) 9. Dip bottoms of cooled macaroons in melted chocolate. Place on parchment paper to let chocolate dry. Each macaroon contains 335 calories, 29g total fat, 22g saturated fat, 0g trans fat, 0mg cholesterol, 57mg sodium, 22g carbohydrate, 6g fiber, 12g sugars, 3g protein, 5Est GL.

TIP Choose a cookie recipe that can be made well in advance. Ranger Cookies (page 48) are ideal for this. Make the dough ahead, scoop raw cookies onto baking sheets and freeze. Place frozen cookies into freezer bags and keep them in the freezer until you’re ready to bake. Let them sit about 15 minutes at room temperature while you preheat your oven and then bake as directed.

TIP

No chocolate? No problem! Omit the chocolate coating and enjoy traditional coconut macaroons.

For Egg-Free Black Bottom Coconut Macaroons, combine first 4 ingredients; omit the salt. Set aside. Pour 1-1¼ cups aquafaba (drained liquid from canned chickpeas) into a mixer. Add ½ teaspoon cream of tartar and 2 tablespoons sugar (in recipe). Beat on high until stiff peaks form, about 10 to 12 minutes. Gently fold coconut mixture into aquafaba. Drop batter onto a cookie sheet and bake in preheated 250°F-oven for 1½ hours until cookies darken around the bottom.

December/January 2017 GLUTEN FREE & MORE

Time for PIE Have a slice of delicious!

a hep S s e By Jul

50 www.GlutenFreeandMore.com December/January 2017

PHOTOGRAPHY BY JULES SHEPARD

veryone loves pie. It’s baked into human history! It’s thought that some form of rustic free-form pie was created soon after the domestication of plants like wheat and barley. Remarkably little has changed since then. We still love to tuck any number of appetizing fillings into pastry. Only now, we know how to make the pastry deliciously gluten-free! Enhance your holiday menu with these fabulous pies. From fancy to rustic, from custard to fruit, there’s a slice of delicious for everyone.

Pumpkin Pie M A K E S 8 S E RV I N G S

Pumpkin pie never goes out of style. This easy version is spicy and creamy. You’ll want to make it part of your holiday tradition. For best results, do not replace the eggs in this recipe. 1 recipe Pie Crust (page 57) or uncooked gluten-free pie crust of choice 1 (15-ounce) can pure pumpkin puree 1 cup milk (not skim) or dairy-free vanilla milk of choice 2 large eggs 3 tablespoons bourbon or apple cider 2 tablespoons melted butter or dairyfree alternative 1 tablespoon lemon juice ½ cup packed brown sugar ¼ cup granulated cane sugar 2 tablespoons Jules’ Homemade AllPurpose Flour Blend (page 54) or gluten-free all-purpose flour blend of choice 2 teaspoons ground cinnamon 2 teaspoons pumpkin pie spice (or ½ teaspoon nutmeg + ½ teaspoon ginger + 1/8 teaspoon ground cloves or allspice) ½ teaspoon sea salt ❧ Egg wash (1 egg + 1 tablespoon water) or milk of choice

1. Preheat oven to 450°F. 2. Prepare the pie crust in a 10-inch pie plate

and grease an additional ramekin. If using a larger pie pan, the ramekin may not be necessary. Cover the crust and freeze it while you prepare the filling. 3. In a large bowl, mix together pumpkin puree, milk, eggs, bourbon, melted butter and lemon juice. 4. In a separate bowl, whisk together brown sugar, sugar, flour blend, cinnamon, pumpkin pie spice and salt. 5. Slowly pour dry mixture into liquid ingredients, stirring to combine. Then beat the batter until smooth. 6. Pour batter into crust, leaving at least ¼ inch between the filling and the top of the crust. Pour any remaining batter into prepared ramekin. Smooth filling with a rubber spatula. 7. Brush crust edges with egg wash or milk. Cover edges with foil for the first 30 minutes of baking. 8. Place in preheated oven and bake 15 minutes. Reduce heat to 375°F and bake 30 minutes or until a knife inserted into the center comes out clean. The middle should still be slightly jiggly (not totally firm). Turn off the oven and leave the pie in the oven with the door cracked for 20 minutes so the pie cools slowly. (This helps prevent the custard from cracking and minimizes shrinking.) Each serving contains 339 calories, 14g total fat, 7g saturated fat, 0g trans fat, 128mg cholesterol, 346mg sodium, 44g carbohydrate, 3g fiber, 23g sugars, 5g protein, 26Est GL.

December/January 2017 GLUTEN FREE & MORE

Warm Bacon Vinaigrette page 60

Spicy Mayo Sauce page 60

Romesco Sauce page 59

page 60

58 www.GlutenFreeandMore.com December/January 2017

PHOTOGRAPHY BY OKSANA CHARLA

Kale Orange Pesto

So Saucy!

BY BETH HILLSON

So Simple!

Healthy & delicious ways to spice up your menu

ardly a week goes by without a new study connecting diet and disease: a healthy diet can help reverse the trend toward certain illnesses (cancer, stroke, type 2 diabetes, heart disease). I learned this firsthand a few years ago after a routine medical exam revealed elevated blood sugar levels—a precursor to type 2 diabetes. My physician advised me to reduce my consumption of sugar and empty carbs. She didn’t have to remind me that type 2 diabetes runs in my family! At first, the thought of cutting back on white flours, starches and sugar seemed like an overwhelming task. My whole life is baking! But I knew I needed a serious course correction. So I began limiting my intake of gluten-free white breads, pastas and sugary sweets, choosing singleingredient, nutrient-dense foods such as fresh vegetables, fruit, nuts, seeds and whole grains instead. In several months, I lost weight, reduced belly fat—and my blood sugar levels returned to normal. I haven’t looked back. Those of us with celiac disease and other food issues are already mindful eaters. We rarely grab and graze. We read ingredient labels, plan our meals carefully, and select our groceries and restaurants with awareness. These good habits, already in place, make it easier to choose to eat healthy foods across the board. So put away the cheese sauce, the cream sauce and the rich buttery glazes. These tasty sauces will take your menu to flavorful new heights without the empty calories.

Romesco Sauce MAKES 2 CUPS

This delicious condiment (a traditional Spanish sauce) is long on flavor and short on calories. Pair it with roasted turkey or grilled salmon. For a festive holiday appetizer, brush it on cooked chicken kabobs (page 62). 1 (12-ounce) jar roasted red peppers, drained ½ cup crunchy almond butter (freshly ground preferred), sunflower spread or ¾ cup bread crumbs* made with freshly toasted gluten-free bread 1/3 cup olive oil, more if needed 3 tablespoons red wine vinegar 2 tablespoons tomato paste 2-3 teaspoons crushed garlic 2 teaspoons honey, optional 1 teaspoon smoked paprika ½-1 teaspoon chipotle chili powder ❧ Pinch dried pepper flakes, optional ½ teaspoon salt

*TIP If using bread crumbs, add them after processing the pepper mixture. Pulse just to blend.

1. In the bowl of a food processor fitted with the knife blade, combine roasted red peppers, almond butter, olive oil, vinegar, tomato paste, garlic, honey (if using), smoked paprika, chili powder, pepper flakes (if using) and salt. Process until smooth. 2. Check the taste and consistency and add more spices and olive oil, as needed. Sauce should be thick. Each tablespoon contains 48 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 59mg sodium, 2g carbohydrate, 0g fiber, 0g sugars, 1g protein, 0Est GL.

December/January 2017 GLUTEN FREE & MORE

BY REBECCA REILLY

Better Buns Easy homemade buttermilk rolls add warmth &comfort to your holiday menu

or cake batter than bread dough. It can’t be kneaded. Buttermilk ensures these rolls have a moist texture and a rich buttery flavor. Double acting baking powder and yeast give them a light and fluffy texture. Baking powder delivers extra rise. And a pinch of ground ginger adds a nice synergy.

PHOTOGRPAHY BY REBECCA REILLY

he perfect dinner rolls are soft, tender (not crumbly) and delicious with just a hint of sweetness. Buttermilk Rolls are all this—and more. Easy and versatile, this recipe can also be used to make amazing Artisan Rolls and Burger Buns. You’ll notice that the batter is more like quick bread

66 www.GlutenFreeandMore.com December/January 2017

Buttermilk Rolls MAKES 12 ROLLS

You’ll want enough rolls for seconds and leftovers, so consider doubling the recipe. Once baked and cooled, these rolls can be frozen; pop them in the microwave to refresh or warm them gently in the oven or toaster. This recipe can be made egg-free; see instructions.

❧ Cornmeal, for dusting 3 cups Rebecca’s Gluten-Free Four Blend, more for dusting work surface 3 teaspoons xanthan gum 2 teaspoons double acting baking powder 2 tablespoons sugar 1 teaspoon fine sea salt 1/8 teaspoon ground ginger 2 (2¼-teaspoon) packages active dry yeast 3 large egg whites, room temperature 3 tablespoons oil of choice, more for brushing rolls 1¼–11/3 cups buttermilk of choice,* warmed to 105°F-110°F

1. Lightly oil a 12-count muffin pan. Dust the bottom of each cup with cornmeal.

PHOTOGRPAHY BY REBECCA REILLY

2. In the large bowl of an electric mixer, whisk together flour blend, xanthan gum, baking powder, sugar, salt and ginger until thoroughly combined. Stir in the yeast. 3. In a separate bowl, whisk the egg whites. Add oil and whisk to combine. 4. Mixing on low speed, pour 1¼ cups buttermilk and egg white mixture into the dry ingredients. Beat on medium-high speed until batter is smooth and shiny, about 5 minutes. If batter is too stiff and not smooth, add additional buttermilk, 1 tablespoon at a time. 5. Sprinkle gluten-free flour onto your counter. Using a ¼-cup scoop, drop batter onto the floured counter. Using your fingers, gently roll the batter in the flour and place it in a prepared muffin cup. Repeat with remaining batter. 6. Brush off excess flour from the tops. Using the back of a butter knife, mark each top, if desired, and gently brush it with oil. Cover pan

Rebecca’s Gluten-Free Flour Blend with plastic wrap and place in a warm, draftfree place to rise for 35 to 40 minutes. 7. Preheat oven to 375°F. 8. Place pan on the middle rack of preheated oven and bake 30 minutes or until internal temperature reaches 200°F. 9. Remove rolls from oven and turn them out onto a cooling rack. Each roll contains 181 calories, 4g total fat, 1g saturated fat, 0g trans fat, 2mg cholesterol, 312 mg sodium, 31g carbohydrate, 3g fiber, 3g sugars, 4g protein, 20Est GL.

For Egg-Free Buttermilk Rolls, omit 3 egg whites. Reduce oil to 2 tablespoons. Combine 3 tablespoons flax meal or ground chia seeds with 9 tablespoons hot applesauce; use this mixture to replace egg whites in step 3.

Variation For Artisan Dinner Rolls or Burger Buns, place ¼-cup scoops of dough (dusted with gluten-free flour) onto a cookie sheet lined with parchment paper that’s dusted with cornmeal. Arrange the scoops so they don’t touch, leaving about ½ inch between. Brush off excess flour from the tops and gently brush them with oil. Loosely cover cookie sheet with plastic wrap and place it in a warm, draft-free place to rise 35 to 40 minutes. Bake as instructed.

MAKES 5 CUPS

1 1 1 1 1

cup sorghum flour cup brown rice flour cup millet flour cup tapioca starch/flour cup cornstarch

1. Combine ingredients until well blended.

2. Refrigerate in a tightly covered container until used. Ingredients may settle, so shake container or stir to combine before using. Each cup contains 476 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 106g carbohydrate, 7g fiber, 0g sugars, 8g protein, 69Est GL.

*TIP

No buttermilk? Make your own buttermilk using dairy milk or plant milk: Place 1 tablespoon vinegar or lemon juice in a large glass measuring cup. Add enough milk of choice to measure 11/3 cups. Let sit several minutes. Stir gently. Warm before adding to recipe.

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

December/January 2017 GLUTEN FREE & MORE

BY MATTHEW KADEY, MS, RD

Smash & Mash

Move over mashed potatoes! Here’s proof that mashes can be more.

Bonus!

Beet Apple Mash MAKES 6 SERVI NGS

Beets and apples create a fetching mash with a cache of nutrients. No butter required! Roasting the beets coaxes out their natural sweetness. For a little crunch, garnish with roasted pumpkin seeds. 1½ pounds beets, trimmed and sliced into 1-inch chunks 2 teaspoons canola oil or grapeseed oil ½ teaspoon salt

2 red-skinned apples, chopped into 1-inch pieces 1½ tablespoons prepared horseradish 2 teaspoons fresh thyme 2 teaspoons lemon zest ¼ teaspoon black pepper

1. Preheat oven to 400°F. 2. Toss beets with oil and salt. Spread out on a rimmed baking sheet. 3. Place in preheated oven and roast 30 minutes. Stir beets and then place apples

68 www.GlutenFreeandMore.com December/January 2017

on pan. Roast another 15 minutes or until beets are easily pierced with a knife. 4. Place beets, apples, horseradish, thyme, lemon zest and black pepper in a food processor container and process until desired texture is reached. Taste and adjust seasonings, as needed. Serve hot. Each serving contains 103 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 294mg sodium, 22g carbohydrate, 5g fiber, 16g sugars, 2g protein, 6Est GL.

PHOTOGRPAHY BY MATTHEW KADEY

Beets are loaded with anti-inflammatory phytonutrients.

Curry Cauliflower Chickpea Mash MAKES 6 SERVI NGS

Cauliflower’s unique texture makes it a low-cal, low-carb stand-in for potatoes when making mashes. Chickpeas make the dish seem more substantial, while curry delivers an exotic edge. 1 head cauliflower, cut into florets 2 whole garlic cloves, peeled 1 (14-ounce) can chickpeas, drained and rinsed ❧ Juice of ½ lemon 2 teaspoons curry powder ½ teaspoon cayenne or chili powder ½ teaspoon salt ¼ teaspoon black pepper

1. Place cauliflower florets and garlic in a steamer basket over 1-inch of water. Bring to a boil and steam, covered, until cauliflower is very tender, about 15 minutes. Alternatively, place florets and garlic in a large microwave-safe bowl with ¼ cup water, cover and microwave on high 6 to 8 minutes. 2. Place steamed cauliflower, garlic, chickpeas, lemon juice, curry powder, cayenne, salt and pepper in a food processor container and blend until desired texture is reached. Taste and adjust seasonings, as needed. Serve hot.

PHOTOGRPAHY BY MATTHEW KADEY

Each serving contains 147 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 241mg sodium, 27g carbohydrate, 9g fiber, 7g sugars, 9g protein, 11Est GL.

Rutabaga Jerusalem Artichoke Mash

Rutabaga Jerusalem Artichoke Mash contains healthy prebiotics.

M A K E S 6 S E RV I N G S

This mash has a peppery and nutty flavor, along with a host of nutritional perks. Jerusalem artichokes are packed with prebiotics (items that feed the healthy bacteria in your digestive tract). Garnish this dish with herbs like rosemary or parsley. 1 whole garlic bulb 1 teaspoon canola oil or grapeseed oil 1½ pounds rutabaga, peeled and cut into 1-inch cubes 1 pound Jerusalem artichokes (sunchokes), unpeeled, scrubbed, cut into 1-inch pieces 1 teaspoon salt 3 tablespoons unsalted butter or dairy-free alternative 2 teaspoon Dijon-style mustard ¼ teaspoon black pepper

Low carb Curry Cauliflower Chickpea Mash has lots of flavor.

1. Preheat oven to 375°F. 2. Slice off the top third of the garlic head to expose the cloves. Drizzle with oil and wrap in foil. Bake in preheated oven until cloves are very tender, about 40 minutes. 3. Meanwhile, place rutabaga, Jerusalem artichokes and salt in a large saucepan. Cover with cold water. Bring to a boil, reduce heat and boil gently until vegetables are easily pierced with a knife, about 20 minutes. Drain, reserving 1 cup cooking liquid. 4. Return vegetables to the pot. Squeeze in the roasted garlic cloves, removing them from their foil wrappers. Add butter, mustard and black pepper and mash with a potato masher. Alternatively, mixture can be processed in a food processor. If needed, add some reserved cooking liquid and mash (or process) until desired texture is reached. Serve hot. Each serving contains 160 calories, 7g total fat, 4g saturated fat, 0g trans fat, 15mg cholesterol, 437mg sodium, 24g carbohydrate, 4g fiber, 13g sugars, 3g protein, 9Est GL.

Contributing chef Matthew Kadey, RD, (muffintinmania.com, rocketfuelsnacks. net) is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

December/January 2017 GLUTEN FREE & MORE

GLUTEN-FREE DIET | Quick-Start Guide

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.

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.

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.

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 Nutritional Supplements Pastas Processed Luncheon Meats Sauces, Gravies Self-basting Poultry Soup Bases Soy Sauce and Soy Sauce Solids Stuffings, Dressings Thickeners (Roux) Vitamins & Mineral Supplements

Beers, Ales, Lager Breading & Coating Mixes Brown Rice Syrup Communion Wafers Croutons Dressings Drugs & Over-the-Counter Medications Energy Bars Flour & Cereal Products Herbal Supplements Imitation Bacon Imitation Seafood

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 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.

■ 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

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

GLUTEN FREE & MORE

Always read the label

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.

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

➥ Grains allowed

If In Doubt, Go Without

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

2016 Note: This guide is not meant to be an exhaustive resource.

VISIT GLUTENFREEANDMORE.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS. December/January 2017 GLUTEN FREE & MORE

in your

Slow Cooker

Gluten Free & More Pantry

Substitution Solutions

For 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

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

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

1 7/8 7/8 7/8

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. 1¼ 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

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.

78 www.GlutenFreeandMore.com December/January 2017

Depending on the recipe, replace 8 tablespoons butter with 1 of the following: 8 tablespoons Earth Balance (NonDairy) 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

Eggs

--------

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

--------

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

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gluten-free flours

GF Flour Replacements 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.

Now Find Gluten Free................................................83 NOW Foods/Q Cup .....................................................65 Padma’s Easy Exotic .......................................................2 Partners Crackers ..........................................................21 Ryze Flour Mix .................................................................24

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Almond Flour

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Flax Seed Meal

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Ground Chia Seed

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Oat Bran

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Potato Flour (not Potato Starch)

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

San-J ......................................................................................63 Sensitive Sweets ............................................................42

(add texture and moisture)

SunButter ...........................................................................84

Don’t miss out on advertising in our February/March issue. Ad space deadline: 11/15/2016

Contact Susan Tauster stauster@GlutenFreeAndMore.com or call 630-858-1558.

Xanthan Gum

December/January 2017 GLUTEN FREE & MORE

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recipe index & Allergen Guide Appetizers

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Sauces & Dressings Kale Orange Pesto, page 60 Romesco Sauce, page 59 Spicy Mayo Sauce, page 60 Tomato Sauce, page 34 Warm Bacon Vinaigrette, page 60

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Desserts Apple Cranberry Pie, page 56 Apple Galette, page 55 Black Bottom Coconut Macaroons, page 45 Chocolate Cream Pie, page 52

■ Dairy-Free ✱ Dairy-Free substitutions provided. ■ Egg-Free ✱ Egg-Free substitution instructions provided.

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

Sides Beet Apple Mash, page 68 Curry Cauliflower Chickpea Mash, page 69 Green Beans with Red Bell Peppers, page 62 Roasted Cauliflower with Kale Orange Pesto, page 61 Roasted Potatoes with Warm Bacon Vinaigrette, page 64 Roasted Wrapped Asparagus, page 33 Rutabaga Jerusalem Artichoke Mash, page 69

■ G uten-Free All recipes in this magazine are glutenfree.

■ Soy-Free ✱ Soy-Free substitutions provided.

Entrees Baked Ziti, page 34 Christmas Tenderloin, page 33 Grilled Chicken Kabobs, page 62 Meatballs, page 34

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

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

Bread Artisan Dinner Rolls, page 67 Burger Buns, page 67 Buttermilk Rolls, page 67

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

IMPORTANT: Read the labels of all processed foods that go into your recipe, such as broths, condiments, sausages, chocolate chips, etc., to make sure they do not contain any allergen you need to avoid. Manufacturers can change their ingredients without warning. When in doubt, contact the manufacturer directly. For a list of com-panies that offer gluten-free, allergy-friendly ingredients used in these recipes, refer to the Shopping List included in the article.

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80 www.GlutenFreeandMore.com December/January 2017

BUTTERMILK ROLLS PHOTO BY REBECCA REILLY

Cherry Tomato Mini-Skewers, page 61 Salami Chips, page 31 Stuffed Mushrooms, page 30

resources Advertise in our February/March issue. Advertising Space Deadline: November 15, 2016

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

PHOTOS: CUPCAKE PHOTO BY TIM HOREL; HOLIDAY COOKIES BY OKSANA CHARLA

More Desserts Cinnamon Caramel Pear Cupcakes, page 41 Gingerbread Cookies, page 46 Holiday Bark, page 35 Miracle Coconut Pie, page 54 Orange Clove Pomander Cupcakes, page 38 Pecan Pie, page 53 Pie Crust, page 57 Pizzelles, page 47 Pumpkin Pie, page 51 Ranger Cookies, page 48 Vanilla Chocolate Mint Cupcakes, page 40

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Sweet Toppings & Fillings Caramel Pear Compote Filling, page 41 Cinnamon Italian Meringue Buttercream Frosting, page 41 Clove Italian Meringue Buttercream Frosting, page 38 Crumble Topping, page 56 Mint Chocolate Chip Italian Meringue Buttercream Frosting, page 40 Mint Chocolate Ganache Filling, page 40 Royal Icing, page 46

Gluten-Free Flour Blends Dee’s Cookie Flour Blend, page 49 GF&M All-Purpose Flour Blend, page 78 GF&M High-Fiber Flour Blend, page 78 GF&M High-Protein Flour Blend, page 78 GF&M Self-Rising Flour Blend, page 78 Jules’ Homemade All-Purpose Flour Blend, page 54 Rebecca’s Gluten-Free Flour Blend, page 67

December/January 2017 GLUTEN FREE & MORE