Gluten Free & More June-July 2016

GluHealthy ten & FMree ORE

Fresh & Easy Summer Eats

#1 magazine for people with food allergies & sensitivities

46

RECIPES Backyard Luau

Easy Twist!

Light & Airy Zucchini Noodles, page 40

Elisabeth Hasselbeck’s Make It THIS WEEK! AMAZING SALADS COOKING WITH BERRIES

Vital Follow-Up for Celiac Health

June/July 2016

GF Lies We Tell Display until July 31, 2016

GlutenFreeandMore.com

June/July 2016 GLUTEN FREE & MORE 1

Gluten & FMree ORE

contents June/July 2016

features 34 On the Griddle 38 S piralize!

on the cover

Healthy twist! Zucchini Noodles with Avocado Pesto, page 40.

JUNE/JULY 2016 FRESH & EASY SUMMER EATS | BACKYARD LUAU I ELISABETH HASSELBECK’S GO -TO DINNER I COOKING WITH BERRIES I GF LIES WE TELL I VITAL FOLLOW-UP FOR CELIACS

GluHealthy ten&Free MORE

Fresh & Easy Summer Eats

Get oodles of noodles from your veggies.

44 Summer Salads

Make the most of fresh greens with these mouthwatering salads.

#1 magazine for people with food allergies & sensitivities

46

RECIPES BACKYARD LUAU

Easy Twist!

Light & Airy Zucchini Noodles, page 40

Elisabeth Hasselbeck’s MAKE IT THIS WEEK!

Traditional Brazilian favorites are made without gluten.

54 B ackyard Luau

Bring home the fresh flavors of Hawaii with these breezy tropical dishes.

59 Berry Sweet Sensations

Make sun-kissed berries a fixture on your summer menu.

64 DIY Kimchi

Easy, delicious and good for you.

6 Editor’s Note

8 We Hear You 9 Contributors 76 GF Flour Replacements 77 Gluten-Free Diet Quick Guide 78 Casein-Free Diet Quick Guide 3 EASY MEALS in your 79 Substitution Solutions Slow Cooker 80 Recipe Index & Allergen Guide page 37

COOKING WITH BERRIES

GF Lies We Tell Vital Follow-Up for Celiac Health

in every issue

48 Breads of Brazil

Stovetop Mac & Cheese,

AMAZING SALADS

June/July 2016

GLUTEN FREE & MORE

Cover photography by CORY DERUSSEAU; PANCAKEs photo by jules shepard

Stack ’em or wrap ’em. You’ll flip for these pancakes.

Display until July 31, 2016

GlutenFreeandMore.com

June/July 2016 GLUTEN FREE & MORE 3

37

12 35

departments lifestyle

must haves

We asked, “Do you get moody when you’re glutened?” Here’s what you told us.

A mouthwatering pizza starts and ends with a great crust. We sampled dozens to find the best.

22 Upper Crust

24 D on’t Miss This!

Special products for your special diet.

12 Elisabeth Hasselbeck’s Make It This Week!

The former co-anchor of Fox & Friends talks about food, family and one of her favorite (so easy!) dinners.

16 Play It Safe

health 68 Good Medicine

Alternative medical treatments are going mainstream. Are they right for you?

Putting a stop to “almost” gluten-free.

71 Research Roundup

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

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

20 Move! Swim for Better Health

Swimming is great exercise. But what’s in the

74 Digestive Enzymes

The keys to healthier digestion.

water?

how tos

26 Celiac Care

Ten critical steps for follow-up health care.

food for thought

82 Deep in the Heart

30 Liar, Liar Here’s the truth about the top five fibs we tell... and how to come clean.

gluten-free flours

GLUTEN-FREE DIET | Quick-Start Guide

flour or you’ve run out, find another flour in the same column (not row) and use it as a substitute.

While not identical, the flours in each column have comparable baking characteristics and serve a similar function in building the structure in a particular recipe.

Neutral (light) Flours

Brown Rice Flour

Amaranth Flour

Stabilizers (add texture and moisture)

Starches

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

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

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

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

Arrowroot Powder Agar Powder

Buckwheat Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Chickpea Flour

Chickpea Flour

Flax Seed Meal

Sweet Rice Flour

Millet Flour

Corn Flour

XanthanEach Gum cup contains 436 calories, 1g total fat, 0g

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.

--------

Self-Rising Flour Blend CUPS

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

1 cup white or brown rice flour (or combination) ¾ cup bean flour or chickpea flour ¾ cup arrowroot starch, cornstarch or potato starch ½ cup tapioca starch/flour Each cup contains 588 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 128g carbohydrate, 24mg sodium, 6g fiber, 11g protein.

about flax alcohol?

1 tablespoon Gel:How ➥ Flax or Chia➥ seed + 3 beverages and vinegars (except malt vinegar) are gluten free. or salbaalcoholic meal, chia seed Distilled Distilled products stir-harmful gluten peptides. Wine and hard liquor beverages (Let stand, water. hotnot tablespoonsdo contain any are gluten free. or 10 minutes about ring occasionally, Unless labeled otherwise, beers, ales and lagers are NOT gluten free. until thickened. Use without straining.)

Nu ts

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Breads

Toaster Pastries Salad Dressing

Keep in mind Berry Red Vinaigrette

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

Watermelon Gazpacho Is The Bomb!

Entrees Black Bean Burgers LIVING WITHOUT’s Chicken Mole Stew Veggie Quice with Polenta Crust The magazine with Always read egg the label Ener-G Foods & MORE ➥ Egg Replacer: Happy HalloweenDesserts & Bars the answers key totopackage understanding the gluten-free diet is to become a good label reader. ! according replacer, The Chocolate Macroon Squares Thanksgiving Gluten Free & More directionsDon’t eat foods with labels that list questionable ingredients unless you can Made Perfect Chocolate Maple Sunflower Squares verify they do not contain or are not derived from prohibited grains. Labels must GutenFreeandMore.com One-Pot pureed silken tofu Chocolate Teff Pudding Meals ➥Tofu: 4 tablespoons be read every time foods are purchased. Manufacturers can change ingredients powder ■ recipes, recipes, recipes baking Baking Secrets Classic Apricot Bars + 1 teaspoon at any from America’s time. As of 2006, wheat used in products is identified on the label. As of Test Kitchen ■ expert advice Heal Your Gut Granola Bars with Fermented August 2014, products unsweet- bearing “gluten free” on the package must contain less Foods 4 tablespoons ➥ Applesauce: ■ latest research Pumpkin Pie Bar than 20ppm fruit puree) (or othergluten. ened applesauce Personal Care powder baking teaspoon 1 + Chlorine Hair Care Celiac Disease Foundation Celiac Support Association Gluten Intolerance Group National Foundation for Celiac Awareness two Ste 240 Conditioning Hair Pack more thanBlvd., PO Box 31700 ReplacingVentura IMPORTANT! 20350 31214 124th Ave. SE PO Box 544 Woodland For CA 91364 of a recipe.

Omaha, NE 68131-0700 the integrityHills, Auburn, WA 98092 eggs can change Ambler, PA 19002-0544 Summer Mask

Gluten Free

Spooky Treats Goblins of All for Ages

We Show You

How

Cozy Foods You

Crave

FARE I GLUTEN &

Teff Flour

saturated fat, 0g trans fat, 0mg cholesterol, 99g carbohydrate, 3mg sodium, 2g fiber, 5g protein.

MAKES 3 CUPS

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

Appetizers Artichoke and White Bean Dip

Wheat Free Is NotCinnamon Raisin Bread Gluten Free Coffee Cake

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

combination) ¾ cup tapioca starch/flour ¾ (not potato flour)

Psyllium Huskcup cornstarch or potato starch

High-Protein Flour Blend

recipe index & Allergen Guide

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

TREATS I A PERFECT THANKSGIVING

Teff Flour

Locust Bean cups white or brown rice flour (or 1½ Gum

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.

any form Tapioca, Beans, recipe, replace Depending on the Garfava, Sorghum, Quinoa, Millet, Buckwheat, Wheat (Einkorn, Durum, Faro, Graham, Kamut, the with 1 of Amaranth, 8 tablespoons butter Arrowroot, Teff, Montina, Flax and Semolina, Spelt), Rye, Barley and Triticale. following: Nut Flours.

8 tablespoons Earth Balance (Non➥ Foods/products Spread or Sticks that may contain gluten Dairy) Buttery Spectrum 8 tablespoons Beers, Ales,Organic Lager Marinades Shortening Breading & Coating Mixes Nutritional Supplements oil Syrup coconut 8 tablespoons Brown Rice Pastas oil vegetable or olive 8 tablespoons Communion Wafers Processed Luncheon Meats For reduced fat:Croutons Sauces, Gravies unsweetened apple6 tablespoons Dressings Self-basting Poultry fat of choice tablespoons sauce + 2Drugs & Over-the-Counter Medications Soy Sauce and Soy Sauce Solids Energy Bars Soup Bases -------Flour & Cereal Products Stuffings, Dressings Eggs Herbal Supplements Thickeners (Roux) Bacon Vitamins & Mineral Supplements 1 large the recipe, replace Depending on Imitation Imitation following:Seafood egg with 1 of the

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

HALLOWEEN

Quinoa Flour

for most gluten-free baking.

High-Fiber Flour Blend

➥ Grains not allowed in

2014

Oat Flour

Sorghum Flour

MAKES 3 CUPS

Depending on the recipe, use this blend Guar Gum

➥ Grains allowed

OCTOBER /NOVEMBER

Mesquite Flour

Quinoa Flour

To make a flour blend, thoroughly combine all ingredients. You can double to make as much blend as you need. Store in a covered container in the refrigerator until used.

Carrageenan

Gelatin All-Purpose Powder Flour Blend

Butter

GLUTEN FREE & MORE

Oat Flour

1 cup unsweetened applesauce 1 cup fruit puree

Gluten-Free Flour Substitutionsor triple these recipes

Almond Flour

Corn Flour

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

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

Gums

Sorghum Flour

White Rice Flour

Amaranth Flour

High-Fiber Flours

Yogurt

If In Doubt, Go Without

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

Whole Grain Matcha Cereal

LIVING WITHOUT’s

4 www.GlutenFreeandMore.com June/July 2016

High-Protein Flours

Buttermilk

Milk

Gluten Free & More Pantry

Sa lt

Substitution Solutions

Use this chart as a guide to help select replacement gluten-free flours for all your baking. If you can’t tolerate a certain

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.

Su ga r

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.

Video Instructions blend indicates that pure, uncontaminated For step-by-step flour Research oats consumed in moderation (up to ½ cup dry instuctions, go to oats daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States.

LivingWithout.com/flourblend.

Consult your physician or dietitian before including oats in your diet and for regular monitoring.

Lo w

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.

GF Flour Replacements

Lo w

H

Qu ick

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

Glu te n-F re Da e iryFr ee Eg g-F re e No Pe an uts So ,N yFr o ee

Research Roundup Food editor Beth Hillson answers your baking questions.

Practical info to make your life easier, pages 76–81.

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

32 Ask the Chef

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

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OctNov_CVR_Halloween_semi4_noBAR.indd

1

818-716-1513 celiac.org a quiche, for a lot of eggs, like recipes that call

877-272-4272 csaceliacs.info

253-833-6655 gluten.net

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Ea sy

10 You Said It

photograph of elisabeth hasselbeck by Ian spanier; grilled chicken by oksana charla; CREPES BY JULES SHEPARD; SOCCA BY JULES SHEPARD

37

&

15

■ ■ ■

editor's note

Join the fun at our Gluten-Free Food Allergy FESTs. We may be coming to a city near you!

For information, visit GlutenFreeFoodAllergyFest.com.

June/July 2016

You Can Lead a Horse to Water

M

ay I vent? I get frustrated when relatives who appear to have gluten-related symptoms refuse to consider the impact of diet on their health. I know I’m not the only one stymied. This is a big concern for many diagnosed with celiac disease and gluten sensitivity. It’s maddening when family members decline to get tested and continue to stuff themselves with glutenfilled donuts and sandwiches.

Fueling that frustration is the fact that it’s never been easier to be gluten-free.

The gluten-free world is expanding— exploding!—with fantastic new products, groundbreaking research and amazing possibilities. The gluten-free diet isn’t deprivation. It is happy medicine for what ails you. (Come on, people!)

This issue illustrates just that. These pages are packed with delicious recipes for pancakes, summer salads, homemade breads and rolls, berry-inspired dishes and a party menu taken straight from Hawaii.

We also include instructions for making amazing noodles and grits out of veggies (an easy way to sneak more nutrients into your dinners) and for fermented

kimchi (say hello to delicious dairy-free probiotics). Check out our interview with Elisabeth Hasselbeck—she shares one of her easy, go-to family meals with us.

If you’re hungry for pizza, we’ve got you covered there, too. We sampled dozens of packaged gluten-free pizza crusts and give you a round-up of some of our top favorites. Just in time for pizza night!

And don’t miss our article on follow-up healthcare for those with celiac disease. It contains a checklist of vital steps to help restore and maintain robust health.

Getting back to my rant, the good news is that there seems to be change in the wind. Awareness of celiac disease, food allergies and food sensitivities is at an alltime high—thank goodness—and I think that’s softening people up a bit. It’s getting a little easier to talk the younger set into getting tested. Here’s hoping they can lean on the seniors in the family.

Alicia Woodward Editor-in-Chief

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 specialdiet experts, are 100 percent gluten-free.

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

Follow GlutenFreeAndMore

6 www.GlutenFreeandMore.com June/July 2016

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

June/July 2016, Vol. 19, No. 4 Editor-IN-CHIEF Alicia Woodward, LCSW

Design Director Oksana Charla

MANAGING EDITOR Erica Dermer

Food Editor Beth Hillson Health Editor Christine Boyd, MPH

Associate EditorS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

ContributORS

Sandra Beasley Mary Capone Kathryn Chadbourn Christine Doherty, ND Elisabeth Hasselbeck Matthew Kadey, RD Myra Kornfeld Stephen Massimilla April Peveteaux Sueson Vess

Contributing PHOTOGRAPHERS

Tim Benko, Benko Photographics Cory Derusseau Michael Grimaldi Jules Shepard

Advertising Sales

Susan Tauster National Accounts Manager 630-858-1558 stauster@GlutenFreeAndMore.com

Medical Advisors

Amy Burkhart, MD Shelley Case, BSc, RD Christine Doherty, ND Glenn T. Furuta, MD Stefano Guandalini, MD Joseph Murray, MD

Advisory Board Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Marilyn Geller, CEO Celiac Disease Foundation Publisher Philip L. Penny

Gluten Free & More is a lifestyle guide to achieving better health. It is written with your needs in mind but it is not a substitute for consulting with your physician or other health-care providers. The publisher, editor and writers are not responsible for any adverse effects or consequences resulting from the use of suggestions, products or procedures that appear in this magazine. All matters regarding your health should be supervised by a licensed healthcare 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.

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

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June/July 2016 GLUTEN FREE & MORE 7

lifestyle

B y beth h i l l s o n

Elisabeth Hasselbeck’s

Make It This Week!

E

lisabeth Hasselbeck has a new job as Mom in Chief. I caught up with her at Natural Products Expo West in Anaheim, California, where she talked about leaving Fox & Friends to focus on raising her three children, ages 6, 8 and 10.

12 www.GlutenFreeandMore.com June/July 2016

“I’m taking a new position as CBO— chief breakfast officer,” she explains.

Most know Hasselbeck as co-host of Fox & Friends, a member of ABC’s daytime talk show The View or a participant on Survivor. At Gluten Free & More, we know

her as the Cheery Celiac, creator of NoGii protein bars, author of two bestselling books about celiac disease and last, but certainly not least, a mom.

Today, Hasselbeck’s life revolves around her kids, her business (NoGii, the gluten-free protein bar company) and making sure the family eats healthy foods. Food is definitely a family affair. The children help pick new flavors of NoGii bars—every product undergoes their taste testing—and they’re often in the kitchen as their mom prepares wholesome, wellbalanced meals.

Eating is social, says Hasselbeck.

Whether it’s breaking bar—the term she uses when the family shares Nogii bars together—or meal planning, food is a family passion.

“The happiest times are when my family and I can enjoy a snack or a meal together,” she says.

During the school year, it’s all about one-pot meals.

“I love my slow cooker,” she says.

“We come home to a freshly cooked dinner and a house that’s filled with delicious smells. That slow cooker means mom-victory.”

In warmer months, she creates menus that revolve around the grill.

“I love to get the kids’ input for recipes. The other day, my son Taylor said, ‘I wonder how oranges would

photograph of elisabeth hasselbeck by Ian spanier

Elisabeth Hasselbeck has traded a successful TV career for full-time motherhood.

The former co-anchor of Fox & Friends chats with food editor Beth Hillson about food, family and one of her favorite (so easy!) dinners.

lifestyle Clean Avocado Berry Salad

1. Place avocado chunks and berries in

M A K E S 4 S E RVI N G S

“I really love using Borsari Black Label (Original Blend Seasoned Salt) in this recipe.

It contains a blend of basil, rosemary and nutmeg that melds very nicely with avocado and berries.”

—Elisabeth 2 ripe avocados, peeled, pitted, cut into chunks ½ cup fresh raspberries ½ cup fresh blueberries ½ cup fresh blackberries ❧ Squeeze of fresh lime juice, to taste ❧ Gluten-free seasoned salt of choice, to taste (preferably Borsari Black Label)

a bowl. Add a squeeze of lime juice and several shakes of seasoned salt, to taste.

2. Combine ingredients by gently folding them together until evenly coated. Take care not to mash the avocados. Serve cold or at room temperature.

Each serving contains 187 calories, 15g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 85mg sodium, 15g carbohydrate, 9g fiber, 4g sugars, 3g protein, 3Est GL.

TIP B orsari seasoned salts are

available in select gourmet food shops and grocery stores and online at borsarifoods.com.

photograph of CLEAN AVOCADO BERRY SALAD BY OKSANA CHARLA

taste and some of that orange skin.’ He was talking about zest,” she explains, laughing. “So we put oranges and zest in a marinade. I marinated the meat overnight and then put it on the grill.

It was delicious! It’s become one of our go-to weekend meals.”

There is always something for dessert. While Hasselbeck pays attention to the amount of sweets her children consume, she believes in teaching them to make healthy choices. “Eat your meat, get your sweet—that’s a rule,” she says.

What’s Hasselbeck’s next project?

If she has one, she isn’t telling. But she doesn’t rule out new NoGii products and perhaps a new cookbook in her future.

June/July 2016 GLUTEN FREE & MORE 13

On the Griddle Stack ’em or wrap ’em.

You’ll flip for these pancakes.

34 www.GlutenFreeandMore.com April/May 2016

By jules shepard

U

niversally loved, pancakes are the picture of delicious versatility—a favorite morning meal and so much more. You can use these pancakes as quick and tasty stand-ins for gluten-free sandwich bread. From delicate crepes to savory socca, they wrap around sandwich fixings for a handy meal on the go.

Oatmeal Banana Pancakes M A K E S 8 S M ALL PA N C A K E S

Oats deliver extra protein and fiber to these tasty pancakes, which are naturally sweetened with bananas. Serve them warm with maple syrup for breakfast or use them in place of sandwich bread for lunch. This recipe can be made with egg replacement; see instructions below.

1 cup Gluten-Free Oat Flour (page 36) 1 teaspoon baking powder ½ teaspoon sea salt 1½ teaspoons ground cinnamon ¼ teaspoon ground nutmeg 2 medium overripe bananas, mashed 2 large eggs 2 tablespoons melted coconut oil, melted butter or vegetable oil 2 teaspoons pure vanilla extract 1 teaspoon coconut oil or vegetable oil, for cooking

Photography by jules shepard

1. In a medium bowl, whisk together oat flour, baking powder, sea salt, cinnamon and nutmeg.

2. Add mashed bananas, eggs, coconut oil and vanilla to the dry ingredients, stirring with a fork until completely combined. (If small chunks of banana remain, that’s fine.)

3. Heat a griddle or large sauté pan over medium-high heat. Add 1 teaspoon coconut oil to the pan.

4. Spoon about ¼ cup batter onto hot griddle, spreading out batter with the back of a spoon so it’s not too thick. Cook about 2 minutes per side or until pancakes are puffed and lightly browned.

Each pancake contains 157 calories, 7g total fat, 4g saturated fat, 0g trans fat, 53mg cholesterol, 208mg sodium, 20g carbohydrate, 3g fiber, 4g sugars, 5g protein, 10Est GL.

Egg-Free For Egg-Free Oatmeal Banana Pancakes, omit 2 eggs. Add 1 tablespoon glutenfree all purpose flour blend of choice to oat flour in step 1. Combine 1 tablespoon flax meal with 3 tablespoons hot water.

Let sit 5 minutes. Use this mixture to replace eggs in step 2. Add water or milk of choice to thin batter to desired thickness.

Buckwheat or Oatmeal Crepes MAKES SEVEN 4-I NCH CREPES

These thin pancakes can be made with either gluten-free buckwheat flour or gluten-free oat flour. Both flours make tasty crepes for breakfast and handy wraps for sandwich fillings. This recipe can be made with egg replacer; see instructions below.

1 cup gluten-free buckwheat flour or Gluten-Free Oat Flour (page 36) 1 tablespoon ground cinnamon ½ teaspoon sea salt 1 large egg ¾-1¼ cups water or milk of choice 1 teaspoon high-heat cooking oil, for cooking

1. In a large mixing bowl, whisk together flour, cinnamon and salt. Stir in the egg and slowly add ¾ cup water. If using buckwheat

flour, add up to another ½ cup water; for oat flour, add more water only if the batter is too thick to spread easily.

2. Place 1 teaspoon oil in a sauté pan and heat over medium-high heat.

3. Spoon about 2 tablespoons batter into the hot pan, tilting the pan back and forth to spread the batter very thinly across the bottom of the pan. Cook crepe until lightly browned on the bottom. Then flip and cook the other side until done, about 1 minute.

Repeat with remaining batter until all batter is used.

4. Transfer cooked crepes to a plate and cover them in foil to keep them warm while remaining batter is cooked. Serve crepes with warm maple syrup and berries for breakfast. Wrap crepes around your favorite hummus and veggies for a healthy lunch.

Each buckwheat crepe contains 81 calories, 2g total fat,1g saturated fat, 0g trans fat, 30mg cholesterol, 176mg sodium, 12g carbohydrate,4g fiber, 0g sugars, 4g protein, 5Est GL. Each oatmeal crepe contains 105 calories, 3g total fat, 1g saturated fat, 0g trans fat, 30mg cholesterol, 177mg sodium, 16g carbohydrate, 3g fiber, 0g sugars, 5g protein, 8Est GL.

Egg-Free For Egg-Free Crepes, omit 1 egg. Mix 1 tablespoon flax meal or ground chia seeds with 3 tablespoons hot water. Let sit 5 minutes to thicken. Use this in step 1 to replace 1 egg.

June/July 2016 GLUTEN FREE & MORE 35

Spiralize!

Get oodles of noodles from your veggies

38 www.GlutenFreeandMore.com June/July 2016

B y sues o n v ess

Spiralizers

I

cooked as a pasta salad or topped with your favorite spaghetti sauce.

Other excellent choices to spiralize are apples, beets, peeled butternut squash, cabbage, cucumber, daikon radish, peeled jicama, onions, parsnips, pears, sweet potatoes, turnips and white potatoes. Choose organic produce whenever possible and leave the skin on when you can for added nutrients.

Yes, nature gave us spaghetti squash as a clever pasta substitute—but the spiralizer considerably widens our options.

photography by cory derusseau

t’s easier than ever to eat your vegetables, thanks to the spiralizer.

This inexpensive, little gadget is the hottest new kitchen tool since the potato peeler. It turns veggies into “noodles,” “rice” and “grits,” replacing these super-starchy standards with more nutritious choices.

You can spiralize virtually any firm vegetable—sweet potatoes, butternut squash, carrots and more—to create grits and rice, with the added bonus that cooking time is significantly reduced. Spiralize zucchini and yellow squash and serve them raw or slightly

Various styles of spiralizer are readily available at kitchen stores like Bed, Bath & Beyond and Williams Sonoma, as well as online retailers like Amazon. Prices range from $24 to $99. Look for a spiralizer that’s lightweight, yet heavy duty and easy to use.

If your spiralizer is plastic, make sure it’s BPA-free.

Most heavy-duty spiralizers feature spike-like prongs that hold the vegetable or fruit in place while you turn a hand crank.

Sharp blades make this easy to do. Handheld spiralizers create vegetable strands that are less consistent in shape and require a fair amount of hand strength.

June/July 2016 GLUTEN FREE & MORE 39

B y My r a Ko r n f i e l d & Ste p hen M a ss i m i l l a

Summer Salads

photoGRAPHY © michael grimaldi

Make the most of fresh greens with mouthwatering salads

Shaved Asparagus & Mad-for-Greens Salad with Orange Blossom Vinaigrette

watercress and fresh herbs, such as sorrel and basil, or other fresh young lettuces.

Orange blossom water adds a flowery, aromatic buzz. If you can’t find it, use orange juice instead.

S E RV E S 6

Shaved, the asparagus breaks free of its conventional identity, becoming another exotic leaf, one that can be dressed raw.

It adds a playful, chewy texture as well as earthy taste to the complex array of flavors in this salad. If you can’t find this crazy, eclectic mixture of greens, use a combination of peppery arugula,

Dressing 2 tablespoons fresh lemon juice 1 teaspoon minced garlic 1 teaspoon orange blossom water or orange juice ❧ Salt and freshly ground black pepper 1/4 cup extra virgin olive oil

44 www.GlutenFreeandMore.com June/July 2016

Salad 1 pound asparagus, tough ends (1½ inches) removed and discarded ❧ Salt, for sprinkling asparagus 4 cups fresh lettuce greens (claytonia, sorrel, mâche, pea shoots, chick weed) or a variegated mesclun mix 2 tablespoons chopped toasted pistachios or toasted sunflower seeds, for sprinkling

1. To make the dressing, whisk together lemon juice, garlic, orange blossom water and a sprinkling of salt and pepper in a small

bowl. Whisk in the oil until well combined.

2. Cut the tips off the asparagus and place them in a small bowl. Toss with a drizzle of dressing. Set aside for garnish.

3. Using a Y-shaped peeler, shave remaining asparagus into thin strips. Place in a medium bowl. Fifteen to 30 minutes before serving, sprinkle shaved asparagus strips with salt and toss with just enough dressing to coat. (Strips should sit in the dressing just 15 to 30 minutes to wilt just right.)

4. Place lettuce greens in a large bowl.

Just before serving, pour the dressing over the greens and toss gently. Stir in wilted asparagus.

5. Divide salad onto plates. Garnish with reserved asparagus tips and a sprinkling of pistachios.

Each serving contains 120 calories, 10g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 11mg sodium, 6g carbohydrate, 3g fiber, 2g sugars, 3g protein, 2Est GL.

TIP I n Middle Eastern tradition,

it’s customary to add scented ingredients, such as rose petals, to food. This practice was picked up in European cooking in the Middle Ages. Today, orange blossom water is like the distilled scent of Marrakesh. Unlike asparagus, it lasts indefinitely in your pantry.

Poached Chicken Salad with Sugar Snap Peas and Radishes S E RV E S 4

This is one tasty salad. It highlights the refreshing combination of succulent chicken and light crunchy vegetables.

Sugar snaps, tarragon, capers, celery and radishes add flavor, life and crunch to this salad. The sorrel is optional but lends a delicate lemony flavor. This salad refrigerates well, is very tasty at room temperature and always makes a satisfying lunch. It can be assembled a day ahead; stir in the lemon and balsamic vinegar on the same day you serve the salad.

3 cups gluten-free chicken stock ❧ Salt 1 pound boneless, skinless chicken breasts 1/2 pound sugar snap peas, hard tips and strings removed, or fresh green beans 3/4 cup thinly sliced radishes 1 celery stalk, diced 1 tablespoon minced fresh chives, garlic chives or garlic scapes 1/4 cup chiffonade sorrel, optional 1 tablespoon minced red onion 2 teaspoons capers, drained and chopped 1 tablespoon chopped fresh tarragon

1 tablespoon chopped fresh parsley 3/4 teaspoon salt ❧ Freshly ground black pepper 2 tablespoons extra virgin olive oil 2 tablespoons fresh lemon juice 1 tablespoon golden balsamic vinegar, champagne vinegar or white wine vinegar

1. In a medium pot, bring the stock to a boil. Lower the heat until it is just below a simmer (no bubbles, but just hot). Add a sprinkling of salt and the chicken breasts; poach the chicken until cooked through but just tender, flipping halfway through, 20 to 25 minutes.

2. With a slotted spoon, remove the chicken to a cutting board. (Skim the poaching stock and store it for another use.) Slice chicken into 1/4-inch angled medallions. Transfer the medallions to a large bowl.

3. While the chicken is poaching, bring a large pot of boiling salted water to a boil.

Have ready a large bowl with ice and water.

4. Blanch the sugar snap peas in the boiling water until tender, about 1 minute. Transfer sugar snaps to the bowl of ice water to stop the cooking. Drain when cool; add to the chicken.

5. Stir in radishes, celery, chives, sorrel (if using), onion, capers, tarragon, parsley, 3/4 teaspoon salt and a sprinkling of pepper.

Drizzle in the oil and toss to combine. Stir in the lemon juice and vinegar.

6. Serve salad at room temperature or chilled.

Each serving contains 114 calories, 7g total fat, 2g saturated fat, 0g trans fat, 10mg cholesterol, 78mg sodium, 7g carbohydrate, 2g fiber, 3g sugars, 6g protein, 3Est GL.

photoGRAPHY © michael grimaldi

TIP F resh sugar snap peas can be eaten

whole—even the pod is like candy.

The French term for sugar snaps is mange-tout, which translates as “eat them whole.” If you can’t find fresh sugar snaps for this salad, use green beans instead. So many flavorful varieties of chives and garlicky young things are out at the farmers’ market—garlic chives, onion chives and curly garlic scapes, to name a few. For a dramatic flourish, garnish your salad with a whole scape.

June/July 2016 GLUTEN FREE & MORE 45

B y K ath ry n b r o wn ch a db o u r n

Breads of

Brazil

Traditional Brazilian favorites are made without gluten

A

juice of the manioc root. There are two varieties—sweet tapioca (polvilho doce) and sour tapioca (polvilho azedo). For sour tapioca, manioc juice is fermented before it’s processed into starch, giving it a distinctively tangy taste.

For those using conventional tapioca starch/flour widely available in the United States, these recipes call for buttermilk to achieve that tangy flavor.

Photograph OF MANIOC ROOT FLOUR © THINKSTOCK/ISTOCK/MARK CELINA 1982

t almost every meal, Brazilians serve fresh bread or rolls. Many are made with either corn or tapioca (manioc root) and are naturally gluten-free. Wheat flour wasn’t used in bread until the late 19th century when significant amounts of wheat began to be imported and farmed in Brazil.

Traditionally, Brazilians use tapioca starch, called manioc starch, which is made from the

48 www.GlutenFreeandMore.com June/July 2016

Cheese Bread Rolls (Pao de Queijo) M A K E S 2 0 T 0 2 1 ROLL S

Photograph OF CHEESE BREAD ROLLS BY KATHRYN BROWN CHADBOURN

Infused with sweet and savory flavor, these irresistible rolls have a crisp crust and soft, chewy center. Brazilians use local cheese but any low-moisture cheese (Parmesan, Romano, Asiago, goat cheese) works well.

Once you try these rolls, you’ll see why they’re a Brazilian favorite. Slice leftovers in half for mini-sandwiches or sliders. This recipe can be made with egg replacement; see instructions below.

1 cup buttermilk* of choice ¼ cup butter or dairy-free butter alternative 1 teaspoon salt 3 cups tapioca starch/flour 2 large eggs, lightly beaten 1½ cups finely grated Parmesan, Romano, Asiago or a combination or dairy-free cheese of choice 1 tablespoon baking powder ½ cup finely grated cheese or dairy-free cheese of choice, for rolling, optional

1. Preheat oven to 425°F. Grease a large baking sheet or line it with parchment paper.

2. Pour buttermilk, butter and salt into a medium saucepan and heat to a light boil.

Stir in tapioca starch/flour, 1 cup at a time, while pan is still on the stove. When last of tapioca starch/flour is stirred in, take pan off the heat. Batter will be stiff as you stir.

3. Pour batter into a stand-up mixer and let cool by beating dough about 3 to 5 minutes.

Alternatively, mix batter by hand.

4. Gently stir in each beaten egg. When eggs are incorporated, add grated cheese and baking powder. Dough will be smooth and sticky.

5. Using a 2-tablespoon scoop or lightly oiled hands, form dough into 20 or 21 round balls. Roll balls in grated cheese, if desired, and place them on prepared baking sheet.

6. Place in preheated oven and bake 15 minutes. Reduce oven temperature to 350°F and bake another 10 to 15 minutes or until ligthly browned on tip. This will give rolls a crispy crust and a soft, chewy texture inside.

7. Remove from oven and let cool. Store in a closed container a few days. Cooled rolls can be frozen and later thawed and reheated on low heat.

Each roll contains 131 calories, 6g total fat, 4g saturated fat, 0g trans fat, 21mg cholesterol, 304mg sodium, 16g carbohydrate, 0g fiber, 1g sugar, 5g protein, 11Est GL.

Egg-Free For Egg-Free Cheese Bread Rolls, omit 2 eggs. Stir 4 tablespoons cream cheese of choice into batter in step 4 to replace 2 eggs.

*TIP T o make your own buttermilk,

place 1 tablespoon vinegar in a 1-cup measuring cup. Add enough milk of choice to make 1 cup. Let sit 5 minutes before adding to the recipe in step 2.

Stuffed Cheese & Olive Rolls (Pao de Queijo Recheado) M A K E S 2 0 TO 2 1 ROLL S

Brazilians use versatile Pao de Queijo dough to make these flavorful stuffed rolls. If the rolls aren’t eaten immediately, store cooled rolls in a closed container in the refrigerator for a few days. To soften chilled rolls, warm them briefly in the microwave.

1 recipe Cheese Bread Rolls dough 4 ounces mozzarella or dairy-free cheese of choice, diced into small cubes ¾ cup diced olives of choice ½ cup finely grated cheese or dairy-free cheese of choice, for rolling, optional

1. Preheat oven to 400°F. Grease a large baking sheet or line it with parchment paper.

2. Using a 2-tablespoon scoop or lightly oiled hands, form dough into 20 or 21 round balls.

3. Press a hole in the middle of each ball and stuff a small piece of cheese and 2 to 3 pieces of olive into each hole. Press sides together to close. (If hole doesn’t close, spray a little water on the dough to soften it.) Roll balls in grated cheese, if desired, before placing them on prepared baking sheet.

4. Place rolls in preheated oven and bake 25 minutes.

Each roll contains 153 calories, 7g total fat, 5g saturated fat, 0g trans fat, 40mg cholesterol, 389mg sodium, 16g carbohydrate, 0g fiber, 1g sugar, 6g protein, 9Est GL.

June/July 2016 GLUTEN FREE & MORE 49

B y M ARY C APO N E

Backyard Luau Bring home the fresh flavors of Hawaii with these easy, breezy tropical dishes

f the Hawaiian Islands are not in your travel plans…hang loose! Bring Hawaii to you with a backyard luau. These simple recipes create tropical dishes that are fresh, flavorful and island bright.

The Hawaiian islands produce plentiful fruits and spices, all used deliciously in the local cuisine. On the mainland (state side), many of these tropical items— fresh papaya, pineapples, coconuts and more—are available year round in large supermarkets. Add fresh ginger, cilantro and Thai chili and you have all you need to enjoy the fresh taste of the islands.

These gluten-free, allergy-friendly recipes are easy to make. Toss sliced tropical fruit and veggies in Lime Chili Dressing for Green Papaya Salad. Marinate chicken thighs in homemade barbecue sauce for Huli Huli Chicken. Transform ho-hum leftover rice into Tropical Fried Rice, enough for a luau-sized crowd. Finish the meal with Banana Fritters. For a delicious party drink, enjoy our Tropical Banana Bomber.

54 www.GlutenFreeandMore.com June/July 2016

photoGRAPHY by tim benko, benko photographics

I

Green Papaya Salad with Lime Chili Dressing M A K E S 8 TO 1 0 S E RVI N G S

Papaya, a favorite ingredient in Southeast Asian cuisine, is plentiful in the orchards of Hawaii. Green papaya, available in supermarkets, is picked when the fruit is young and vibrant green. Here it’s tossed with fresh cilantro, cucumbers, cherry tomatoes and Lime Chili Dressing for a perfect summer salad. If fish isn’t tolerated, replace the fish sauce with gluten-free soy sauce.

Lime Chili Dressing 1 Thai chili, minced, or ½ teaspoon red pepper flakes 2 sprigs fresh cilantro, stemmed and chopped 1 clove garlic, minced 1 tablespoon Asian fish sauce or gluten-free soy sauce 1 tablespoon dark brown sugar, coconut sugar or honey ❧ Juice of 11/2 limes ½ teaspoon salt

photoGRAPHY by tim benko, benko photographics

Salad 1 medium green papaya, peeled, halved, deseeded, sliced into matchsticks 1 English cucumber, sliced into matchsticks 1 cup cherry tomatoes, halved ❧ Lime wedges, for garnish

1. In a small bowl, whisk together all dressing ingredients until combined. Set aside.

2. Place sliced papaya, cucumbers and tomatoes on a platter. Toss with dressing until evenly coated. Serve with lime wedges.

Each tablespoon of dressing contains 8 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 236mg sodium, 2g carbohydrate, 0g fiber, 2g sugars, 0g protein, 1Est GL. Each serving of salad with dressing contains 27 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 238mg sodium, 7g carbohydrate, 1g fiber, 4g sugars, 1g protein, 3Est GL.

Huli Huli Chicken M A K E S 8 TO 1 0 S E RVI N G S

Huli huli means turn turn in Hawaiian.

This teriyaki chicken can be cooked on the grill or in the oven. Marinate the chicken in half the barbecue sauce before cooking to create a deep, rich flavor.

Brush on remaining sauce while cooking, turning the chicken frequently to achieve a golden-brown color.

Barbecue Sauce 1 clove garlic, minced 1 teaspoon ginger, finely grated ¼ cup gluten-free soy sauce 2 tablespoons fruit juice (pine- apple, orange or tropical blend) 2 teaspoons potato starch (not potato flour), arrowroot powder or cornstarch 3 tablespoons ketchup ¼ cup coconut sugar or dark brown sugar 1 teaspoon Sriracha sauce (Asian chili sauce) or ¼ teaspoon red pepper flakes ❧ Pepper, to taste

Chicken 8-10 chicken thighs, bone in, skin on ❧ Salt and pepper, to taste ❧ Cooking oil, for brushing grill

1. In a large bowl, whisk together barbecue sauce ingredients until combined, making sure starch is completely dissolved in the liquid. Divide sauce equally into 2 bowls.

2. Dry chicken thighs with a paper towel.

Sprinkle with salt and pepper.

3. Place chicken in half the sauce, making sure all pieces are coated. Refrigerate at least 2 hours to marinate.

4. Heat a charcoal or gas grill until hot.

Brush the cooking surface with cooking oil.

5. Place chicken thighs, meat side down, on the hot grill and brush them using remaining barbecue sauce. Turn chicken after 5 minutes. Repeat brushing and turning every 5 minutes until cooked.

Chicken should be done (crispy and brown but not burnt) in about 20 to 25 minutes.

Each serving contains 175 calories, 11g total fat, 3g saturated fat, 0g trans fat, 63mg cholesterol, 215mg sodium, 4g carbohydrate, 0g fiber, 3g sugars, 13g protein, 3Est GL.

June/July 2016 GLUTEN FREE & MORE 55

Basket with berries photo © Thinkstock/istock/shaiith

B y m a tthew k a de y , ms , r d

Berry Sweet Sensations

Make sun-kissed berries a fixture on your summer menu

T

here’s a lot to love about summer—flip-flops, lazy days at the beach, roasting marshmallows around a campfire, to name just a few. But few pleasures can top the glory your taste buds experience when local berries come into season. The juicy bite, the alluring fragrance and the sweetest flavors: nothing beats berries when they’re at their peak.

In addition to great taste, berries provide substantial nutritional perks. Here are some of the health benefits the big four deliver.

1 2 3

Blackberries Just like blueberries, blackberries are laced with potent anthocyanin antioxidants. These antioxidants have been linked with lower levels of inflammation in the body, making them an ally in the battle against several maladies, like heart disease and cancer. They are also a good source of vitamin K, which is needed for proper blood clotting as well as bone strengthening. Each 1 cup serving also packs a whopping 8 grams of dietary fiber for better digestive health.

Blueberries Smart people eat plenty of blueberries. Indeed, a number of studies suggest that the payload of anthocyanin antioxidants (pigments responsible for the purple-blue hue) in blueberries can bolster brain power. What’s more, Harvard scientists discovered that women with the highest intakes of blueberries experienced a one-third reduction in heart disease risk. Other data indicates that a unique antioxidant in blueberries, called pterostilbene, may help reduce body fat. More good news: Research shows that cooking blueberries doesn’t significantly reduce their antioxidant firepower.

Raspberries Preliminary research suggests that compounds in raspberries can improve cartilage health, thereby lessening the pain associated with conditions like arthritis. But where raspberries really stand out is their abundance of dietary fiber—8 grams in every 1 cup serving. By helping slow digestion, higher intakes of fiber can improve feelings of satiety and lessen the risk of overeating. This makes raspberries and the fiber they contain helpful in the battle of the bulge.

June/July 2016 GLUTEN FREE & MORE 59

4

Strawberries Eating plenty of this sweet summer treat can improve your heart health by lowering levels of LDL (“bad”) cholesterol, say researchers in the Journal of Nutritional Biochemistry. The effect may be due to the fact that strawberries deliver high levels of antioxidants that work to improve your cholesterol score. The rosy fruit is also a great source of vitamin C, which may offer more heart-healthy benefits by improving blood pressure numbers.

Grilled Strawberry Gazpacho M A K E S 6 S E RVI N G S

This riff on the iconic Spanish no-cook soup gets a kick of sweetness courtesy of strawberries. And going the extra mile to grill the vegetables adds another layer of flavor.

Try to make the soup ahead of time, as the flavors only get better after resting a day or two in the refrigerator. A vegetable basket works wonders for grilling a bunch of veggies at once. Alternatively, you can roast the vegetables in a 400°F oven about 25 minutes.

Garish with pumpkin seeds or try pesto, feta or diced avocado. When serving cold summer soups, try refrigerating the bowls to help keep the soup chilled.

3 medium tomatoes, halved 1 red bell pepper, cut into 4 pieces 1 small red onion, sliced into 1-inch wedges 4 whole red radishes, trimmed 1 jalapeño pepper 1 tablespoon grapeseed oil or canola oil ½ cup water 2 cups hulled fresh or frozen (thawed) strawberries 1/2 English cucumber, peeled and chopped

60 www.GlutenFreeandMore.com June/July 2016

2 garlic cloves, minced 2 tablespoons red wine vinegar or balsamic vinegar 1/3 cup fresh basil 1/2 teaspoon sea salt 1/4 teaspoon black pepper 2 tablespoons extra virgin olive oil 1/3 cup toasted pumpkin seeds (pepitas)

1. Preheat grill to medium.

2. In a large bowl, toss tomatoes, red pepper, onion, radishes and jalapeño with oil. Place vegetables on a grill grate and heat until charred in a few places, removing some vegetables if they finish cooking more quickly than others. Let cool.

3. Remove seeds from jalapeño.

4. Place 1/2 cup water along with grilled vegetables, strawberries, cucumber, garlic, vinegar, basil, salt and black pepper in a food processor or blender container and process until just some texture remains.

With the machine running, slowly pour in olive oil until incorporated. Chill at least 2 hours before serving.

5. Serve soup cold, garnished with pumpkin seeds.

Each serving contains 173 calories, 12g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 204mg sodium, 12g carbohydrate, 3g fiber, 6g sugars, 6g protein, 4Est GL.

photoGRAPHY by MATTHEW KADEY

Berries can star in sweet and savory dishes alike. Use these recipes as ways to explore some delicious possibilities.

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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 the structure in a particular recipe. 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.

Neutral (light) Flours

High-Protein Flours

Stabilizers (add texture and moisture)

Starches

Gums

Brown Rice Flour

Amaranth Flour

Amaranth Flour

Almond Flour

Arrowroot Powder Agar Powder

Corn Flour

Buckwheat Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Sorghum Flour

Chickpea Flour

Chickpea Flour

Flax Seed Meal

Sweet Rice Flour

Millet Flour

Corn Flour

Ground Chia Seed

White Rice Flour

Oat Flour

Mesquite Flour

Oat Bran

Kudzu Root Starch Gelatin Powder or Kuzu Potato Starch (not Guar Gum Potato Flour) Sweet Potato Flour Locust Bean Gum

Quinoa Flour

Oat Flour

Potato Flour (not Potato Starch)

Tapioca Starch or Tapioca Flour

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

Carrageenan

Psyllium Husk 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.

76 www.GlutenFreeandMore.com June/July 2016

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

High-Fiber Flours

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.

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.

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 Self-basting Poultry Soup Bases Soy Sauce and Soy Sauce Solids Stuffings, Dressings Thickeners (Roux) Vitamins & Mineral Supplements

Dressings Drugs & Over-the-Counter Medications Energy Bars Flour & Cereal Products Herbal Supplements Imitation Bacon Imitation Seafood

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.

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

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

■ recipes,

recipes, recipes advice ■ latest research ■ expert

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The magazine with the answers

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

GLUTEN FREE & MORE

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.

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

Keep in mind

➥ What about alcohol?

Always read the label

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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

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in your

Slow Cooker

Quick-Start Guide | CASEIN-FREE DIET

A

casein-free diet has been found to be beneficial for a number of people for a variety of reasons. A gluten-free and casein-free (GF/CF) diet has provided positive results for many people diagnosed with an autism spectrum disorder, such as autism, Asperger’s syndrome, atypical autism and pervasive developmental disorder.

Currently, there are no double-blind studies proving the efficacy of the GF/CF diet in autism spectrum disorders. Several open studies conducted in Europe and the United States do provide strong positive data. There is also voluminous anecdotal evidence on the efficacy of the dietary approach. When removing dairy from the diet, it is vital that adequate calcium and vitamin D be added in the form of fortified milk substitutes or acceptable vitamin and mineral supplements. Guidance from a qualified physician or nutritionist is strongly advised.

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AllergyHome.org..........................................................29 Amy’s....................................................................................83 Best Gluten-Free Cookbook.................................11 Biaggi’s Ristorante Italiano.....................................81 Brazi Bites..........................................................................51

➥ Foods that contain casein

➥ Casein-free alternatives

Calling All Doctors!.....................................................46

Milk, Cream, Half & Half Yogurt Sour Cream Cheese Butter Sherbet White Chocolate and Milk Chocolate Ice Cream Ice Milk Creamed Soups and Vegetables Soup Bases Puddings, Custard Whey

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

Celiac Disease Foundation............................70, 75

Kosher is good Kosher pareve foods are casein free.

Foods certified as kosher non-dairy or pareve are free of dairy proteins.

Gluten Free & More Magazine................................58

Coconut Bliss..................................................................27 Domino Foods...............................................................31 Elisa Technologies.......................................................81 Enjoy Life...................................................................18, 19 Enzymedica.....................................................................67

Gluten-Free Food Allergy FEST...........................73 Gluten Free Online Expo.........................................70 Gluten Intolerance Group (GIG).........................75

➥ Bovines and you

All bovine milk and milk products contain casein.

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

Pamela’s..............................................................................29

The magazine with the answers

Ryze Flour Mix...................................................................2

Gluten Free & More GlutenFreeandMore.com

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

San-J........................................................................................5

TH Foods/Harvest Stone.........................................47

■ recipes,

recipes, recipes ■ expert advice ■ latest research

APRIL/MAY 2016 DELICIOUS SPRING | CREAMY CHEESECAKE, QUICK BREADS, CAKE POPS, EASTER DINNER, SOFT PRETZELS I GF TAX BREAKS I GOT GLUTENED? I BRAIN HEALTH

Many non-dairy foods contain casein proteins.

Avoid foods that contain any ingredient with casein or caseinate.

The University of Chicago Celiac Disease

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

Center.................................................................................21

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

GLUTEN FREE & MORE

➥ Dairy free may contain casein

Uncle Wally’s/Pillsbury..............................................53

3 EASY MEALS in your

Slow Cooker

Display until May 2, 2016

GlutenFreeandMore.com

Don’t miss out on advertising in our August/September issue.

Ad space deadline: 5/17/2016

• Be a food detective • Always read labels • If in doubt, go without • Call food companies if ingredients are suspect.

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

©

VISIT GLUTENFREEANDMORE.COM TO PURCHASE CASEIN-FREE DINING CARDS. 78 www.GlutenFreeandMore.com June/July 2016

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

Substitution Solutions

Gluten Free & More Pantry 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

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 M a kes 3 cu p s

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

1½ cups white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 3/4 cup cornstarch or potato starch (not potato flour) Each cup contains 510 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 117g carbohydrate, 3g fiber, 0g sugars, 5g protein, 83Est GL.

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Self-Rising Flour Blend M a kes 3 cu p s

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

1 ¼ cups sorghum flour 1 cup white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 4 teaspoons baking powder ½ teaspoon salt Each cup contains 495 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 863mg sodium, 110g carbohydrate, 7g fiber, 0g sugars, 10g protein, 71Est GL.

High-Fiber Flour Blend

High-Protein Flour Blend

M a kes 3 cu p s

M a kes 3 cu p s

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

Eggs

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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, 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 ➥ A pplesauce: 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

June/July 2016 GLUTEN FREE & MORE 79

Gl ut en -F re Da e iry -F re e Eg gFr ee No Pe an ut So s, yNo Fr ee Nu ts Lo w Su ga r Lo w So di um

recipe index & Allergen Guide Breakfast Buckwheat Crepes, page 35

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Socca, page 36

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Stuffed Cheese & Olive Rolls, page 49

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

Stuffed Herb Loaf, page 52

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

Breads Key

■ Dairy-Free ✱ Dairy-Free substitutions provided.

Cocktail ■

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Fermented Foods Blonde Kimchi, page 65

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Ruby Kimchi, page 64

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Soup Grilled Stawberry Gazpacho, page 60

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

Salads & Sides Cantaloupe-Tomato Salad with Olives & Ricotta, page 46

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Garlic Collard Greens, page 42

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Green Papaya Salad with Lime Chili Dressing, page 55

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Quinoa Lentil Raspberry Salad, page 61

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Shaved Asparagus Salad, page 44

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Sweet Potato Grits, page 42

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Tropical Fried Rice, page 56

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Basil Vinaigrette, page 46

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Blueberry Sauce, page 61

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Caramel Sauce, page 43

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Orange Blossom Vinaigrette, page 44

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Pickled Blackberry Salsa, page 62

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Sauces, Salsas & Dressings

80 www.GlutenFreeandMore.com June/July 2016

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

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■ Low 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 companies that offer glutenfree, allergy-friendly ingredients used in these recipes, refer to the Shopping List included in the article.

pancake PHOTO BY jules shepard

Tropical Banana Bomber, page 58