Gluten Free & More April-May 2016

Gluten & FMree ORE 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

Gluten-Free Tax Breaks

April/May 2016

Healthier Brain Display until May 2, 2016

GlutenFreeandMore.com

April/May 2016 GLUTEN FREE & MORE 1

Gluten & FMree ORE

contents April/May 2016

features 27 Soft Pretzels

Don’t you miss soft pretzels? We did, too, until we made these.

45 RECIPES

#1 magazine for people with food allergies & sensitivities

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

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

APRIL/MAY 2016

Cover photography by Tim Horel; Cake pops photo by jules shepard

GLUTEN FREE & MORE

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

Display until May 2, 2016

GlutenFreeandMore.com

Delightful little ways to have your cake and eat it, too.

Grain-free, low-glycemic treats to

celebrate seder.

+

51 Specialty Passover Desserts

These flavorful loaves are packed with goodness.

38 Easter Made Easy Luscious, creamy cheesecake with easy fruit toppings, page 42.

30 S imple Quick Breads

on the cover

46 C ake Pops

Our elegant holiday menu is the recipe for a showstopper meal.

42 Luscious, Creamy Cheesecake

A classic dessert with easy fruit toppings.

in every issue

6 Editor’s Note

8 We Hear You 9 Contributors 84 GF Flour Replacements 85 Gluten-Free Diet Quick Guide 86 Casein-Free Diet Quick Guide MEALS 3 EASY87 Substitution Solutions in your Slow Cooker 88 Recipe Index & Allergen Guide

56 Clean Eating

Delectable detox dishes for a happier gut.

60 Avocado Rules!

hink beyond guacamole. Easy ways to T kick avocados to new heights.

66 Step-by-Step: Homemade Sauerkraut

Amazing probiotic-packed eating in harmony with nature.

quafaba: The New Egg Replacer 70 A The liquid in canned beans is changing the world of egg-free baking.

April/May 2016 GLUTEN FREE & MORE 3

27

30

photography: PRETZELS BY RACHEL JACKSON; CHICKPEA SANDWICH BY MATTHEW KADEY; ILLUSTRATION OF BRAIN AND STETHOSCOPE © AEYA/ISTOCK/THINKSTOCK; STACKED BREADS BY OKSANA CHARLA

60

81

departments lifestyle

must haves

10 You Said It

18 Spring Cleaning Think beyond your dustpan. Support your home,

We asked you, “What’s your favorite food for Valentine’s Day?” and “How do you get your picky eater to eat more veggies?” Here’s what you told us.

your health and your gut with these amazing products.

20 D on’t Miss This!

Special products for your special diet.

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

14 Move!

health

16 Bread of Life

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

76 Research Roundup

Pilates for digestive health.

78 Peanut Patch

Holy Communion wafers for gluten-free parishioners.

A groundbreaking treatment offers hope to people with peanut allergy.

how tos

81 Brain Health

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

Simple steps & essential nutrients to support memory.

24 Gluten-Free Tax Breaks

Do you qualify? Is it worth the effort?

25 Got Glutened?!!

food for thought

90 Gluten Sensitivity

Is it a canary in a coal mine?

Practical info to make your life easier, pages 84–89.

Now what? Celiac experts weigh in on ways to get better faster. gluten-free flours

GLUTEN-FREE DIET | Quick-Start Guide

Use this chart as a guide to help select replacement gluten-free flours for all your baking. If you can’t tolerate a certain flour or you’ve run out, find another flour in the same column (not row) and use it as a substitute.

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

Neutral (light) Flours

Brown Rice Flour

Amaranth Flour

Stabilizers (add texture and moisture)

Starches

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

Coconut Flour

Cornstarch

Chickpea Flour

Flax Seed Meal

Sweet Rice Flour

Millet Flour

Corn Flour

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

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

MAKES 3 CUPS

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

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, g fiber,

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.)

Always read egg the label Ener-G Foods ➥ Egg Replacer:

key totopackage understanding the gluten-free diet is to become a good label reader. according replacer, The directionsDon’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 pureed silken tofu ➥Tofu: 4 tablespoons be read every time foods are purchased. Manufacturers can change ingredients powder baking + 1 teaspoon at any time. As of 2006, wheat used in products is identified on the label. As of August 2014, products unsweet- bearing “gluten free” on the package must contain less 4 tablespoons ➥ Applesauce: than 20ppm fruit puree) (or othergluten. ened applesauce

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 & MORE Happy HalloweenDesserts & Bars the answers !

Chocolate Macroon Squares Thanksgiving Gluten Free & More Made Perfect Chocolate Maple Sunflower Squares GutenFreeandMore.com One-Pot Chocolate Teff Pudding Meals ■ recipes, recipes, recipes Baking Secrets Classic Apricot Bars from America’s Test Kitchen ■ expert advice Heal Your Gut Granola Bars with Fermented Foods ■ latest research Pumpkin Pie Bar Personal Care

Gluten Free

Spooky Treats Goblins of All for Ages

We Show You

How

Cozy Foods You

Crave

FARE I GLUTEN &

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

High-Protein Flour Blend

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

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Breads

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

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

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.

Appetizers Artichoke and White Bean Dip

Wheat Free Is NotCinnamon Raisin Bread Gluten Free Coffee Cake

TREATS I A PERFECT THANKSGIVING

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

Psyllium Huskcup cornstarch or potato starch

High-Fiber 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.

HALLOWEEN

Teff Flour

for most gluten-free baking.

➥ Grains not allowed in

2014

Quinoa Flour

Teff Flour

MAKES 3 CUPS

Depending on the recipe, use this blend Guar Gum

➥ Grains allowed

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,

OCTOBER /NOVEMBER

Oat Flour

Sorghum 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

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

GLUTEN FREE & MORE

Quinoa Flour

1 cup unsweetened applesauce 1 cup fruit puree

Gluten-Free Flour Substitutionsor triple these recipes

Almond Flour

Buckwheat Flour

Mesquite 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

Chickpea 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

Yogurt

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

Corn Flour

Oat Flour

Buttermilk

Milk

Gluten Free & More Pantry

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.

Lo w

Substitution Solutions

Sorghum Flour

White Rice Flour

Amaranth Flour

High-Fiber Flours

LIVING WITHOUT’s

4 www.GlutenFreeandMore.com April/May 2016

High-Protein Flours

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.

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.

Qu ick

GF Flour Replacements

H

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

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

PHOTO © SIRYNA MELNYK/ISTOCK/THINKSTOCK

Research Roundup

editor's note

April/May 2016

Confessions of a GF Editor

A

fter I finished college and landed a job, the first item of furniture I purchased was an antique metal bin with the word “FLOUR” stamped prominently on its side. I bought it on a whim, hoping it would provide some storage and lend personality to the drab little apartment I lived in at the time.

Over the years, this flour bin moved with me from place to place and adapted nicely to my needs. At different times in my life, it held rolls of paper towels, then children’s toys and then winter hats, gloves and scarves. It even served as a little end table once.

In 1998 when this magazine was launched with me as its editor, the flour bin was in my kitchen, storing a bunch of plastic food containers with mismatched lids. At the time, information about celiac disease was scarce and public awareness was nonexistent. You could count the number of gluten-free products out there on two hands. We made certain our readers knew about them and how to get them.

A lot has changed since 1998 but the magazine’s mission has stayed constant—to help you navigate your special diet and live a healthy, happy and abundant life. Today, we help you weed through all the product choices.

(See “Spring Cleaning” and “Don’t Miss This!”)

We also provide the latest medical news and

research, as well as plenty of fun and delicious recipes.

In this issue, for example, I think you’ll love our soft pretzels, quick breads, cake pops and Easter dinner. You’ll also enjoy our scrumptious recipes packed with extra nutrition, like “Avocado Rules” (healthy fats), “Homemade Sauerkraut” (probiotics) and “Passover Desserts” (grain-free, low-glycemic). And you won’t believe the surprising new way to bake without eggs (“Amazing Aquafaba”).

As the magazine continues to set trends for delicious eating and healthy living, that blasted flour bin has been sitting in my kitchen filled with plastic containers. (I’ve been storing leftovers in glass containers for years.)

The irony of living in close quarters with a flour bin loaded with old plastic hasn’t been lost on me. So I finally decided to do something about it. I needed a trash can in my office and the flour bin was perfect. It holds a ton of office garbage and closes nicely to hide the mess.

Flour bin transformed into a trash bin. Seems a fitting evolution.

Alicia Woodward Editor-in-Chief

Join the fun at our GlutenFree Food Allergy FESTs. We may be coming to a city near you! For information, turn to page 83 and visit GlutenFreeFoodAllergyFest.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 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 April/May 2016

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

April/May 2016, Vol. 19, No. 3

Editor-IN-CHIEF Alicia Woodward, LCSW

Design Director Oksana Charla

Nothing Added...

Nothing Missing

MANAGING EDITOR Erica Dermer

Food Editor Beth Hillson Health Editor Christine Boyd, MPH

Associate EditorS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

ContributORS

Ricki Heller, PhD, RHN Rachel Jackson Matthew Kadey, RD Colette Martin Wendy Mondello Jax Peters Lowell April Peveteaux Lisa Stander-Horel Amie Valpone Sueson Vess

Contributing PHOTOGRAPHERS Cory Derusseau Tim Horel Lauren Volo

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

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.

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Gluten Free & More (ISSN 2379-9323) is published bi-monthly

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©2015 Belvoir Media Group, LLC and Gluten Free & More are registered trademarks. All rights reserved.

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April/May 2016 GLUTEN FREE & MORE 7

Soft Pretzels

PHOTOGRAPHY BY RACHEL JACKSON Photography by oksana charla

Do you miss soft pretzels?

So did we….until we made these.

By Rachel Jackson

April/May 2016 GLUTEN FREE & MORE 27

For Pretzel Buns, double the recipe to make about 5 buns.

Form the dough into bun-size balls. Simmer them in a baking soda bath as instructed in step 9. Cut an “X” on top of each bun before baking. Bake 20 minutes until dark golden brown.

MAKES 6 PRETZELS

These pretzels taste just like those sold at the ballpark and the mall. You can shape the dough into pretzel bites and even buns.

Don’t skip the baking soda bath; it creates an authentic texture and hue. These taste best when eaten the same day. They can be made with egg replacement; see instructions below. ½ cup milk of choice 3 tablespoons butter or Earth Balance buttery sticks 1 packet yeast 2 teaspoons sugar 1 tablespoon cold water 1 teaspoon unflavored gelatin or agar powder ½ cup white rice flour ½ cup brown rice flour ¼ cup millet flour ¾ cup potato starch (not potato flour) 2/3 cup tapioca starch/flour, more for dusting work surface 1 teaspoon xanthan gum 1 teaspoon salt 2 large eggs, room temperature 10 cups water 2/3 cup baking soda ❧ Egg wash (1 egg yolk mixed with 1 tablespoon water) or milk of choice ❧ Pretzel salt or coarse kosher salt

28 www.GlutenFreeandMore.com April/May 2016

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.

2. Place milk and butter in a microwavesafe measuring cup and heat until mixture is 110°F, about 40 seconds on high (any hotter will kill the yeast). Pour into a bowl and whisk in yeast and sugar. Set aside to proof.

3. Place 1 tablespoon cold water in a very small microwave-safe bowl. Sprinkle gelatin over the water and set aside.

4. In a medium bowl, combine white rice flour, brown rice flour, millet flour, potato starch, tapioca starch/flour, xanthan gum and salt.

5. By this time, gelatin should be activated.

Place it in the microwave and heat 5 to 7 seconds on high, just long enough to get it liquid again.

6. Beat gelatin and eggs into proofed yeast mixture. Slowly beat in flour mixture. Then beat on medium speed 1 to 2 minutes until dough is well mixed and is pulling away from the sides of the bowl.

7. Lightly dust your work surface with tapioca starch/flour. Pinch off pieces of dough and roll them into ropes. Form each into a “U” shape, twist the top ends together 2 times and bring the ends down to the bottom of the “U” to form a pretzel shape.

8. In a very large pot, prepare a baking soda bath by combining 10 cups water with baking soda. Bring to a boil. Then reduce to a simmer.

9. Gently slide pretzels into simmering water. Cook 1 minute, flip and cook another minute. Remove with a slotted spatula and place on prepared baking sheet.

10. Brush pretzels with egg wash or milk of choice and sprinkle lightly with salt.

11. Place pretzels in preheated oven and bake 15 to 18 minutes until dark golden brown. Cool on a wire rack.

Each pretzel contains 345 calories, 10g total fat, 5g saturated fat, 0g trans fat, 123mg cholesterol, 424mg sodium, 59g carbohydrate, 2g fiber, 3g sugars, 6g protein, 40Est GL.

Egg-Free For Egg-Free Soft Pretzels, omit 2 eggs.

Combine 2 tablespoons flax meal with 6 tablespoons hot water. Use this mixture to replace the eggs in step 6. Add more water, 1 teaspoon at a time, until dough is smooth. Use wet hands to shape the dough and smooth any breaks. Lower pretzels into the water using a slotted spatula and keep them submerged 2 minutes. The dough is fragile and may fall apart if left to float or if it’s over-handled.

Contributor Rachel Jackson (recreatinghappiness.com) is a mother and Air Force veteran who is studying food science at Purdue University.

PHOTOGRAPHY BY RACHEL JACKSON

Soft Pretzels

By beth hillson

Simple

These carefree cousins of yeast bread use fruit and veggies for diverse flavor and delicious eating

30  www.GlutenFreeandMore.com April/May 2016

Photography by oksana charla

Quick Breads

T

he best thing about quick breads is their wonderful versatility, their amazing flavor and the enormous satisfaction they bring with every bite. The next best thing is proclaimed in their name: they’re quick. With no yeast to coax, no long waits and no kneading, quick breads can be made in record time, reaching a lofty height using baking powder, baking soda or both.

To ensure these recipes come out perfectly, don’t overmix the batter.

Stir until dry ingredients are just moistened by the wet ingredients. A little lumpy batter is okay. Place mixed batter right into your prepared pan and straight into the oven. Never leave batter standing aournd or you might end up with a soggy loaf. And finally, check your bread 10 to 15 minutes before the baking time is up. The loaf is done when a toothpick inserted in the center comes out clean.

Lemony Apricot & Sour Cherry Bread M A K E S 1 LO A F

A real treat for quick bread lovers, this loaf is slightly sweet with a hint of tartness. For flavor variation, switch out the apricots and cherries (either or both) for other dried fruit, such as cranberries, raisins or chopped figs.

This bread can be frozen; make a double batch and save one for company. It can be made with egg replacement; see instructions below.

2 cups Beth’s Gluten-Free Quick Bread Flour Blend, divided (page 37) 2 teaspoons finely grated lemon peel 1 cup sugar 2 teaspoons baking powder 1/4 teaspoon baking soda 1 large egg 1 cup milk of choice 1/3 cup melted butter or vegetable oil 1 teaspoon pure vanilla extract 1/2 cup halved dried sour cherries (about 40 cherries) 1/2 cup coarsely chopped dried apricots* (about 8 plump apricots)

Lemon Glaze 1/2 cup sifted confectioners’ sugar 1 teaspoon finely grated lemon peel 1-2 teaspoons lemon juice

inch loaf pan.

*TIP

Photography by beth hillson

55 minutes or until a toothpick inserted near the center comes out clean.

8. Let cool in pan on a wire rack 10 minutes.

Remove from pan and let cool completely on a wire rack. Wrap and store overnight at room temperature before serving.

9. To make Lemon Glaze, combine confectioners’ sugar and lemon peel in a small bowl. Stir in enough lemon juice to make a smooth, creamy glaze of drizzling consistency. Drizzle glaze over the loaf just before serving.

Loaf yields 14 slices. Each slice with glaze contains 226 calories, 6g total fat, 3g saturated fat, 0g trans fat, 28mg cholesterol, 225mg sodium, 41g carbohydrate, 2g fiber, 23g sugars, 3g protein, 27Est GL.

1. Preheat oven to 350°F. Grease a 9x5x3-

To keep apricot pieces from sticking together, cut whole apricots into quarters, toss them with 2 teaspoons of sugar and then chop them in a food processor.

7. Place in preheated oven and bake 50 to

2. In a small bowl, combine 2 tablespoons flour blend with lemon peel.

3. In a large bowl, stir together remaining

Egg-Free

flour blend, sugar, baking powder and baking soda. Add lemon peel and toss to combine.

4. In a medium bowl, combine egg, milk, melted butter and vanilla. Stir in cherries and apricots.

5. Add egg mixture to flour mixture and stir just until moistened.

6. Spoon batter into prepared pan.

For Egg-Free Lemony Apricot & Sour Cherry Bread, omit 1 egg. Reduce butter to 3 tablespoons. Combine 1 tablespoon flax meal with 2 tablespoons hot water to make flax gel. Let cool. Add 1 tablespoon cornstarch or arrowroot powder to milk.

Add this and flax gel to other wet ingredients in step 4 and blend. Add fruit after all ingredients are mixed in step 5.

April/May 2016 GLUTEN FREE & MORE 31

By lisa stander-horel

Elegant Easter Made Easy Recipes for a showstopper holiday meal

A

Expert cooking skills are not required to put this amazing holiday dinner on the table. A little planning and these fabulous recipes guarantee mouthwatering success.

photography BY tim horel

rolled lamb roast filled with spinach stuffing and surrounded by fresh seasonal vegetables is hard to top. For dessert, try our Classic Cheesecake with Easy Fruit Toppings, page 42. Think simplicity and elegance, all in one delicious meal.

38 www.GlutenFreeandMore.com April/May 2016

meal Roast Lamb with Spinach Stuffing S E RV E S 6 TO 8

This spiral stuffed roast is easy to prepare and makes an elegant main dish. Ask the butcher to butterfly the roast to an even thickness (about ½ inch), so it can be formed into a meat rectangle for stuffing and rolling. If your roast is uneven, cover it with plastic wrap and pound it with a rolling pin to flatten the meat. Place the filling all the way to the edges of the meat to ensure there’s stuffing throughout the spiral. Use only butcher’s twine (available at most grocery stores) to tie the roast; regular string isn’t intended for cooking or oven use.

1 tablespoon olive oil + 1 teaspoon for pan 5-8 pieces butcher’s twine, each about 20 inches long 3-4 pounds boneless leg of lamb, butterflied and fat trimmed by butcher 2½ cups Spinach Filling ❧ Kosher salt and pepper, to taste 1 teaspoon chopped fresh rosemary 1 teaspoon chopped fresh thyme

1. Preheat oven to 350°F. Spread 1 teaspoon olive oil in a roasting pan large enough to hold rolled lamb. Lay strings parallel to one another in the roasting pan (strings will hang over the edge of the pan).

2. Pat the roast dry. If it’s not evenly flat, place it fat side down on a layer of plastic wrap and cover it with another piece of plastic wrap. Using a rolling pin, hit the meat until it’s flattened and mostly even. Remove top piece of plastic wrap.

Form meat into a rectangle, overlapping the pieces, if necessary.

3. Spread Spinach Filling evenly over the roast about 1/3-inch thick all the way to the edges. Roll up the long side of the rectangle as tightly and evenly as possible, stopping to firm up the roll as you go and to patch any holes by moving the meat over the filling. (The tighter the roll, the better the spiral looks when roasted. Expect a little filling to fall out as you roll.) Carefully lift the rolled lamb and place it seam side down (fat side up) on top of the strings in prepared roasting pan.

4. Tie up the roast as evenly and snugly as possible without squeezing out any more filling. The ends remain open and will be trimmed before serving.

Rub remaining 1 tablespoon olive oil over the roast. Season with salt and pepper. Sprinkle with rosemary and thyme.

5. Place roast in preheated oven and bake 50 to 60 minutes or until a thermometer inserted in the center of the meat reads 145°F (medium).

6. Let roast rest 15 to 20 minutes before slicing. For best presentation, trim end pieces. (Save them for another use, like lunch!) Cut roast into thick slices and serve.

Each serving contains 413 calories, 29g total fat, 12g saturated fat, 0g trans fat, 111mg cholesterol, 127mg sodium, 4g carbohydrate, 2g fiber, 1g sugars, 33g protein, 2Est GL.

Countdown to Easter Dinner 1 week ahead ➤ Buy butcher’s twine

for the roast. ➤ Order the roast, if

necessary. ➤ Organize the dinner

table dishes, glasses and linens.

2–3 days ahead ➤ Shop for menu

ingredients. ➤ Prepare Spinach

Stuffing.

Spinach Stuffing MAKES ABOUT 3 CU PS

Chopped spinach and kale are a tasty combination in this stuffing but using all spinach or all kale is fine, too. You can make this stuffing up to 3 days ahead; refrigerate until used.

2 tablespoons olive oil 2 cloves garlic, minced 1 small shallot, minced 2 extra-large portabella mushrooms, coarsely chopped ½ teaspoon chopped fresh rosemary ½ teaspoon chopped fresh thyme 1 (10-ounce) bag chopped frozen spinach 1 (10-ounce) bag chopped frozen kale ❧ Kosher salt and pepper, to taste

1 day ahead ➤ Clean carrots and

ready them for roasting. ➤ Chop fresh herbs and

refrigerate. ➤ Set the table.

Dinner Day ➤ Prepare and roast the

stuffed lamb. ➤ Roast the vegetables. ➤ Prepare Soda Rolls.

Bake them while the roasted lamb rests.

1. Place oil in a large deep-sided sauté pan over medium heat. Add garlic and shallot and cook until wilted and turning color. Add chopped mushrooms and sauté until liquid evaporates and mushrooms are caramelized. Sprinkle with chopped rosemary and thyme and stir 30 seconds.

2. Add frozen spinach and kale and cook until mixture is hot and well combined and liquid has evaporated. Add salt and pepper, to taste.

3. Remove from heat and let cool just until stuffing can be handled.

Each serving contains 156 calories, 10g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 88mg sodium, 13g carbohydrate, 6g fiber, 2g sugars, 8g protein, 6Est GL.

April/May 2016 GLUTEN FREE & MORE 39

By lisa stander-horel

Luscious, Creamy Cheesecake A classic dessert with easy fruit toppings

Dry-baked Classic Cheesecake with Tart Raspberry Coulis

Classic Cheesecake with Easy Fruit Toppings

low-temperature oven. This recipe can be made with egg-replacement; see instructions on page 43.

MAKES 8 SERVI NGS

42 www.GlutenFreeandMore.com April/May 2016

Crust 2 cups gluten-free graham crackers or gluten- free chocolate cookies 2 tablespoons sugar 1 tablespoon dark unsweetened cocoa (omit if using graham crackers) 4 tablespoons (1/2 stick) unsalted butter or dairy-free butter alternative, melted

photography BY tim horel

Topped with fruit sauce, this cheesecake is a showstopper dessert. Everyone will want seconds. You can bake it with dry heat or a water bath (see page 44). Dry-heat produces a light, fluffy cheesecake, a West Coast favorite. Baking with a water bath delivers a dense, creamy New York-style cheesecake. This cheesecake tastes best when made ahead so that flavors meld. The secret to success is blending the filling until it’s smooth and baking the cheesecake in a

dessert Filling 3 (8-ounce) packages full-fat cream cheese of choice, room temperature 1½ cups full-fat sour cream of choice, room temperature ¾ cup sugar 5 large eggs, room temperature 1 teaspoon pure vanilla extract

1. Preheat oven to 350°F. Grease a 9-inch springform pan.

photography BY tim horel

2. To make the crust, pulse graham crackers, sugar and cocoa in a food processor until ingredients are thoroughly combined and finely ground. Add melted butter and pulse a few times. Remove the blade and carefully stir mixture, making sure butter is incorporated. Turn mixture into prepared pan and press, using the bottom of a flat glass, until crumbs form a solid crust evenly across the bottom of the pan and slightly up the sides. Chill crust at least 15 minutes or up to 2 days. Put springform pan on a baking sheet. Place in preheated oven and bake 12 to 15 minutes. Cool slightly before adding the filling.

3. To make the filling, place cream cheese, sour cream and sugar in a large bowl and beat until combined and smooth.

Alternatively, place ingredients in a food processor and pulse until smooth.

4. Crack eggs into a small bowl. Add them to cream cheese mixture one at a time, fully incorporating each egg before adding the next. Beat or pulse mixture until smooth.

Add vanilla. Beat 1 minute more, making sure mixture is smooth.

5. For dry-heat baking, preheat oven to 300°F. Leave the springform pan on the baking sheet. Pour filling into the springform pan, taking care not to disturb the crust. Gently wiggle the pan to settle the filling.

6. Place in preheated oven and bake 45 to 50 minutes or until edges are set and center is slightly jiggly. Without disturbing the cake, turn off oven and open the door a few seconds to dissipate the heat. Close oven door and let cake sit in the oven 45 minutes more.

7. Remove from oven and set cake on a rack to cool completely before chilling. If the top begins to show signs of cracking, carefully run an offset spatula around the edge to loosen the cake. Refrigerate cooled cake in the pan at least 4 to 5 hours, preferably overnight.

8. To serve, loosen cake edges with an offset spatula and remove the collar. Slide cake onto a serving plate. Drizzle with Tart Berry Coulis (page 44) or Easy Fruit Topping (page 45). For best results, add fruit toppings immediately before serving. Serve chilled or at room temperature.

Each serving contains 667 calories, 52g total fat, 29g saturated fat, 0g trans fat, 277mg cholesterol, 434mg sodium, 43g carbohydrate, 1g fiber, 32g sugars, 11g protein, 28Est GL.

Egg-Free For Egg-Free Classic Cheesecake, omit 5 eggs.

Combine 5 tablespoons cornstarch or arrowroot powder with 8 to 9 tablespoons cold water, mixing well. Add this mixture to cream cheese mixture in step 4. Add 1 to 2 more teaspoons vanilla and 3 to 4 more teaspoons sugar, to taste. For easy removal, line the sides of the pan with parchment paper.

Cheesecake Tips Bring to Room Temp For best results, bring all ingredients to room temperature before preparing the recipe.

Vary the Flavor If using a chocolate crust, stir the seeds from a scraped vanilla bean into the cheesecake filling. If using a graham cracker crust, stir grated lemon zest into the filling.

Lose the Lumps If you feel the batter is too lumpy, strain the filling into the crust.

Choose Your Pan A light-colored springform pan keeps cheesecake from browning too fast. A dark-colored springform pan produces a browner cheesecake.

Prevent Leaks Springform pans can leak. If dry-heat baking, place the springform pan on a baking sheet to catch the drips. If baking your cheesecake in a water bath (see page 44), line the outside of the pan with a double layer of heavy-duty foil.

No seams should fall below the water level.

April/May 2016 GLUTEN FREE & MORE 43

B y j ules shepard

Cake Pops

photo by jULES SHEPARD

Delightful little ways to have your cake and eat it, too

Brownie Pops

46 www.GlutenFreeandMore.com April/May 2016

Brownie Pops M A K E S 1 8 TO 2 0 P O P S

Brownies make ideal cake pops, baking up light and moist with perfect edges. Dip these in colored candy melts to create decorative bites with rich, dark centers. You’ll need a cake pop pan for this recipe. For best results, do not replace the eggs.

Brownies 2 ounces unsweetened chocolate or 100% cacao baking squares 1/2 cup chocolate chips 8 tablespoons butter (1 stick) or Earth Balance buttery sticks 1 cup cane sugar 2 teaspoons pure vanilla extract 2 large eggs 1/4 cup brewed black coffee or water 2/3 cup Jules’ Homemade All-Purpose Flour Blend (page 50) 1 teaspoon baking powder 1/2 teaspoon salt ¼-½ cup chocolate chips, optional

5. Spoon batter into prepared pan, completely filling cavities on one side of the pan. Cover with opposite side of pan to allow batter to expand and form into brownie pops.

6. Place in preheated oven and bake 13 to 15 minutes or until a toothpick inserted in the center comes out with only a few wet crumbs. (If toothpick is clean, brownies are overcooked.)

7. Remove from oven and let cool on a wire rack. Once cool, chill pops in refrigerator before removing from pan. When removed, use a serrated knife to gently slice off any uneven edges around the middle of the pops.

8. To make coating, melt candy melts

slowly over a double boiler on the stove or in the microwave, stirring frequently.

Dip one end of a cake pop stick into melted coating and then stick it into the center of 1 brownie ball. Swirl ball around in melted coating, holding upside down to allow excess chocolate to drip off the top of the pop. While the coating is still warm on the pop, press sprinkles into the coating or sprinkle it with sanding sugar or topping of choice. Place pops in a glass or a cake pop holder and refrigerate until set.

Each brownie pop contains 303 calories, 17g total fat, 11g saturated fat, 0g trans fat, 33mg cholesterol, 86mg sodium, 41g carbohydrate, 3g fiber, 31g sugars, 4g protein, 24Est GL.

Lemon Cake Easter Eggs, page 48

Coating 24 ounces candy melts or chocolate chips, more as needed ❧ Gluten-free sprinkles, sanding sugar or other decorative toppings, optional

1. Preheat oven to 325°F. Lightly grease cavities (top and bottom) of a cake pop pan.

photo by jULES SHEPARD

2. Gently melt chocolate, chocolate chips and butter in the microwave or a double boiler on the stove. Stir until melted.

Remove from heat.

3. In a large bowl, whisk together sugar and vanilla. Stir in eggs, one at a time. Add coffee and continue to whisk until mixture is completely smooth. Stir in melted chocolate.

4. In a separate bowl, place flour blend, baking powder and salt and whisk to combine. Stir into wet ingredients until combined. Add chocolate chips (if using), stirring to combine.

April/May 2016 GLUTEN FREE & MORE 47

Specialty

Passover Desserts Grain-free, low-glycemic treats for seder

A photoGRAPHY by RICKI HELLER

ppropriate for Passover, these delicious desserts are appealing additions to a holiday menu. They’re free of grains and refined sugar, so everyone can enjoy them without guilt.

By Ricki Heller

April/May 2016 GLUTEN FREE & MORE 51

photoGRAPHY by RICKI HELLER

52 www.GlutenFreeandMore.com April/May 2016

Chocolate Chip Mandel Bread M A K E S 1 8 TO 2 0 C O O K I E S

Mandel bread is a classic Jewish dessert that’s popular at Passover. This lowglycemic version is grain-free and contains no refined sugar. Traditionally, mandel bread is a bit softer than biscotti. If you want it crisper, bake it longer. Slices can be frozen.

1/2 cup unsweetened milk of choice 2/3 cup coconut sugar or xylitol 1 tablespoon pure vanilla extract 1 teaspoon fresh lemon juice 1/4 cup coconut butter, melted (not coconut oil) 2 tablespoons extra virgin olive oil or other neutral vegetable oil 2/3 cup coconut flour 2/3 cup sunflower seeds or pumpkin seeds 1/4 cup potato starch (not potato flour), arrowroot starch or tapioca starch/flour 2 tablespoons psyllium whole husks or 1½ tablespoons ground chia 1 teaspoon ground cinnamon 1/4 teaspoon fine sea salt, or to taste ❧ Scant 1/2 teaspoon baking soda 1/3 cup chopped unsweetened chocolate or chocolate chips

5. Add milk mixture and melted coconut butter mixture to the processor bowl and blend until combined into a thick, slightly sticky dough. (It will firm up fairly quickly.) Stir in chopped chocolate by hand. Do not process again.

6. Divide the dough in half and form into 2 long rectangles, about 8 inches long and 3 inches wide. Pat the top so it’s flat. Using a sharp knife, cut each log on the diagonal into slices about 1 inch thick. Gently push slices apart with the knife to allow space between them.

7. Place in preheated oven and bake 25 minutes, until lightly browned. Let cool about 5 minutes. Then gently tip each biscuit on its side. Return to oven and turn off heat. Let cool completely in the oven.

Each cookie contains 116 calories, 7g total fat, 2g saturated fat, 0g trans fat, 1mg cholesterol, 67mg sodium, 9g carbohydrate, 3g fiber, 1g sugars, 3g protein, 3Est GL.

TIP Sunflower seeds can turn green when baked in breads. To prevent this, this recipe contains a bit of lemon juice.

1. Preheat oven to 350°F. Line 2 cookie sheets with parchment paper.

2. In a small bowl, combine milk, coconut sugar, vanilla and lemon juice and stir to begin dissolving the coconut sugar. Set aside.

3. In a small saucepan over lowest possible heat, melt coconut butter and oil. Set aside.

4. In a food processor, grind coconut flour, sunflower seeds, potato starch, psyllium husks, cinnamon, salt and baking soda until ingredients are powdered and no bits of seeds are visible.

What is Xylitol?

A natural substance found in many fruits and vegetables, xylitol is a sugar alcohol with a very sweet flavor and no aftertaste. In baking, it looks and measures like table sugar and it can be used in most recipes as a direct replacement for sugar. With a glycemic index of 12, xylitol sweetens without spiking blood sugar levels. It’s available in grocery stores and online.

April/May 2016 GLUTEN FREE & MORE 53

By Amie Valpone

Clean Eating Recipes for delicious & delectable detox

C

lean eating is about consuming pure, wholesome foods you enjoy and that make you feel good. It’s much more than a diet. It’s an ongoing process, a way of life. Part of this is developing a deep understanding of the harmful environment we live in, bringing that awareness to everyday life and gradually eliminating toxins from your body.

56 www.GlutenFreeandMore.com April/May 2016

“The right foods for you should make you feel satisfied and energized.”

photoGRAPHY © LAUREN VOLO

I

f a food makes you feel lousy, it’s not for you. I don’t care what’s trending or hot or highly recommended by the buzziest superstar or bestselling author.

You are the expert on what you can eat. Your friend, trainer or mom may swear up and down that unpasteurized dairy is the golden key to health or that millet is king but if it makes you feel ill, pass it up. The right foods for you should make you feel satisfied and energized, not sick and sleepy.

Organic, nutrient-dense foods helped me heal from a decade of chronic illness. I chose organic because I could no longer tolerate the pesticides, herbicides, growth hormones and antibiotics found in conventional foods. Once I started switching my lifestyle to a more organic approach (filtering my sink water and shower water, as well as detoxing my cleaning supplies, beauty products and food), my liver enzymes and thyroid normalized for the first time in ten years. And there were many other benefits, like renewed energy and a rosy glow in my cheeks.

Whether you’re battling inflammation and food sensitivities, want to overhaul your lifestyle or are just looking for some healthy cooking ideas, use these recipes as a place to start.

Golden Bell Pepper Soup M A K E S 6 TO 8 S E RV I N G S

Dipping your spoon into this bell pepper-sweet potato combo is like dipping into a bowl of sunshine. It’s stunning—the perfect antidote to a gloomy-weather day. This soup freezes well. ¼ cup extra-virgin olive oil 2 medium carrots, peeled and diced 1 celery stalk, diced ½ small onion, diced ❧ Sea salt, to taste ❧ Freshly ground black pepper, to taste 8 yellow, red and/or orange bell peppers, chopped 1 large sweet potato, peeled and chopped 4 cups low-sodium vegetable broth, more as needed 3 teaspoons finely chopped fresh marjoram ❧ Gluten-free croutons, for garnish, optional ❧ Sliced avocado, for garnish, optional ❧ Finely chopped fresh cilantro, for garnish, optional ❧ Sriracha sauce, optional

1. In a large pot, heat oil over medium heat. Add carrots, celery, onion and a pinch of salt and black pepper. Cook until vegetables are tender, about 4 minutes. Add bell peppers and cook until soft, about 6 minutes. Add sweet potatoes and broth. Season with more salt and black pepper, to taste. Cover the pot and bring to a boil.

2. Lower heat and add marjoram. Simmer until vegetables are tender, about 20 minutes.

3. Let soup cool slightly. Then in batches, transfer soup to a blender and puree until smooth. If needed, thin it with more broth or water. Taste and adjust seasoning, if necessary.

4. Return soup to the pot to keep warm until serving.

Garnish with gluten-free croutons, avocado and cilantro, if desired. Serve with sriracha sauce on the side, if desired.

Each serving contains 141 calories, 7g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 61mg sodium, 18g carbohydrate, 4g fiber, 5g sugars, 2g protein, 6Est GL.

April/May 2016 GLUTEN FREE & MORE 57

Avocado Rules!

B y matthew kadey , ms , rd

R

ich, creamy and buttery – what’s not to love about avocados? Yet even more than its considerable taste appeal, the avocado’s nutritional profile really shines. This versatile green fruit is rich in healthy mono-unsaturated fat, which can work to improve cholesterol and blood sugar numbers, elevating overall heart health and slashing the risk for diabetes. In fact, a recent Harvard study found that people who replace some of the saturated fat in their diets with unsaturated fat like that found in avocados have a lower risk of heart disease. What’s more, avocado is a source of lutein, a potent antioxidant that enhances eye health.

Despite its fairly lofty calorie count, an avocado a day could keep extra pounds away. The combination of fiber

60 www.GlutenFreeandMore.com April/May 2016

and healthy fat in this un-fruity fruit likely works to quell hunger. A study published in Nutrition Journal discovered that people who included half of an avocado at their lunchtime meal experienced prolonged feelings of fullness in the hours following, which helped reduce overeating later on. And regular avocado eaters have been shown to have an improved diet overall, with higher intake of fiber, vitamins and minerals and lower consumption of sugars.

Despite its multiple benefits, few people use diceable, sliceable, mashable and blendable avocado to its full potential. The flesh under that bumpy skin can play a starring role in a range of savory and sweet dishes. But don’t just take our word for it. Try these recipes—they take avocados to delicious new heights.

AVOCADO PHOTO © THINKSTOCK/ISTOCK/OLGAKR

Think beyond guacamole. These recipes take avocado to new heights.

Chocolate Avocado Pancakes M A K E S 5 S E RV I N G S

photoGRAPHY by MATTHEW KADEY

Photography by jeff rasmussen

Creamy avocados are a great substitute for eggs in pancakes, giving these chocolaty flapjacks a fudgy consistency. Almond flour or hazelnut flour adds a nutty taste. If you’re nut-free, replace the nut flour with an equal amount of gluten-free flour blend, a total of 1¼ cups flour blend. This batter can be prepared ahead of time and kept chilled up to 2 days, saving time on busy mornings.

For best results, let the batter sit at room temperature at least 30 minutes before using. ½ cups milk of choice, more if needed 1 1 medium ripe avocado, peeled and pit removed 1 cup gluten-free all-purpose flour blend of choice 1/4 cup almond flour or hazelnut flour 1/4 cup unsweetened (natural) cocoa powder 2 tablespoons sugar 1 teaspoon ground cinnamon 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 tablespoon butter or oil 1½ cups raspberries 1/3 cup pure maple syrup

1. Place milk, avocado, flour blend, nut flour, cocoa powder, sugar, cinnamon, baking powder, baking soda and salt in a blender or food processor container and blend until smooth. Add additional milk if needed to reach a thin, pancake batter consistency.

2. Heat butter or oil in a skillet over medium heat.

3. For each pancake, pour 1/4 cup batter into heated skillet and cook 2 to 3 minutes per side or until pancakes are set.

4. Keep prepared pancakes warm in a 200°F oven while you cook remaining batter. Serve pancakes warm, topped with raspberries and maple syrup.

Each serving contains 341 calories, 14g total fat, 4g saturated fat, 0g trans fat, 13mg cholesterol, 349mg sodium, 53g carbohydrate, 8g fiber, 23g sugars, 6g protein, 29Est GL.

Avocado Smoothie Bowl M A K E S 2 S E RV I N G S

Best eaten with a spoon, this thick and creamy smoothie bowl is definitely a contender for your new favorite breakfast, lunch or post-workout nourishment.

You’ll never suspect that some of its frosty goodness comes from nutrient-dense frozen spinach. Many supermarkets sell bags of frozen pineapple cubes but you can make your own by cubing a fresh pineapple, placing the cubes on a baking sheet and freezing them until solid. Transfer cubes to a zip-top bag and store in the freezer until ready to use. Chill the serving bowls beforehand to keep the avocado puree from melting too quickly.

1. Place milk, yogurt, avocado, mint, lemon juice, hemp seeds, orange zest (if using), ginger, honey, pineapple and spinach in a blender or food processor container and blend until smooth. Add a small amount of additional milk, if needed, to help with blending.

2. Place avocado mixture in chilled serving bowls. Garnish with coconut flakes and/or cacao nibs, if desired. Serve immediately.

Each serving contains 272 calories, 14g total fat, 4g saturated fat, 0g trans fat, 14mg cholesterol, 116mg sodium, 31g carbohydrate, 7g fiber, 23g sugars, 10g protein, 13Est GL.

1/2 cup milk of choice, more if needed 1/2 cup plain yogurt of choice 1/2 small ripe avocado, peeled and pitted 2 tablespoons chopped fresh mint 2 teaspoons fresh lemon juice 1 tablespoon hemp seeds (hemp hearts) 1 teaspoon grated orange zest, optional 1 teaspoon grated fresh ginger 1 teaspoon honey 1/2 cup frozen pineapple chunks 1 cup frozen spinach ❧ Coconut flakes, optional ❧ Cacao nibs, optional

April/May 2016 GLUTEN FREE & MORE 61

Homemade Sauerkraut

Delicious, probiotic-rich eating in harmony with nature

By Sueson Vess

Kraut of Many Colors M A K E S 3 Q UA RT S

Tangy, crunchy and delicious, homemade sauerkraut bears no resemblance to the canned sauerkraut you buy at the grocery store. Naturally fermented sauerkraut is high in probiotics, vitamin C and fiber and low in calories. You can use all green or all red cabbage, skip the ginger or add dill or caraway seeds instead of juniper seeds to suit your taste. The important rule is to use 3 tablespoons sea salt for every 5 pounds of cabbage. Too little salt can lead to spoilage. Never use regular table salt, iodized salt or kosher salt.

5 pounds cabbage (green, red or combination) 4 carrots, preferably organic, grated 1 3-inch piece fresh ginger root, peeled and grated (3 tablespoons) 1 tablespoon juniper berries, crushed in mortar and pestle or spice grinder 3 tablespoons sea salt

1. Rinse cabbage. Pull 2 or 3 outer leaves from each cabbage head and set aside. Grate or slice cabbage by hand or food processor. Grate it fine or 66 www.GlutenFreeandMore.com April/May 2016

photography by cory derusseau

F

ermented foods are enjoying increasing popularity these days—for good reason. Packed with gut-healthy probiotics for improved digestion, they deliver powerful health benefits with amazing taste at a fraction of the cost of similar commercial products.

Making fermented foods at home is not time-consuming if you start small. You can make a quart or two of sauerkraut without a big investment in time or equipment.

Follow this recipe and check out our stepby-step instructions on page 68 for foolproof fermenting.

In Good Taste

coarse depending on your personal preference.

2. Place cabbage, carrots, ginger and juniper in a large container, pot or bowl. Sprinkle sea salt over cabbage mixture and firmly knead until mixture is reduced by at least half and liquid is present. (Salt pulls water out of cabbage and creates a brine. It also keeps the cabbage crunchy.)

3. Tightly pack cabbage mixture into clean ½-gallon or 1-quart wide-mouth mason jars, leaving a 3-inch space at the top of each jar.

4. Roll reserved cabbage leaves and place them on top of the mixture. The brine should rise above the cabbage leaves. The goal is to force air out of the jars and let the brine rise above the vegetables. Cover each jar with a lid and place jars on a rimmed tray.

5. Let jars sit at cool room temperature (55°F–75°F) 1 to 8 weeks to ferment. During the

first week, open each jar daily to “burp” the jar and let air escape. (If you use an airlock lid that allows air to escape, skip this step.)

6. After a week, sauerkraut is ready to eat.

Fermentation can continue 8 weeks or more, creating a tangier sauerkraut with each passing week as fermentation progresses.

Each ¼ cup serving contains 15 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 304mg sodium, 3g carbohydrate, 1g fiber, 2g sugars, 1g protein, 1Est GL.

Some people like the taste of sauerkraut after just 2 weeks of fermenting.

Others prefer a 6-week to 8-week ferment. It’s up to you!

To slow down fermenting, place sealed jars in the refrigerator once the sauerkraut tastes to your liking.

For more about homemade sauerkraut, check out these classic books.

The Art of Fermentation

by Sandor Katz & Michael Pollan Fermented Foods for Health

by Deirdre Rawlings, PhD, ND The Nourished Kitchen

by Jennifer McGruther

Sueson Vess (specialeats.com) is a professional chef and food coach. She is author of Special Eats, available at GlutenFreeAndMore.com.

Wild Fermentation

by Sandor Katz & Sally Fallon

April/May 2016 GLUTEN FREE & MORE 67

The New Egg Replacer

Amazing Aquafaba photography by coLETTE MARTIN

Don’t toss the liquid from your canned beans. It’s changing the world of egg-free baking.

By colette martin

70 www.GlutenFreeandMore.com April/May 2016

A

s an allergen-free cook, I’ve been baking with alternatives to eggs—flaxseed gel, fruit puree and commercial egg replacers—for many years. I’ve taught those with food allergies that it’s possible to bake nearly anything with egg replacers, except recipes where egg whites must be whipped (e.g., meringues). And I have never been happier to be wrong!

photo OF WHISK AND BOWL © THINKSTOCK/ISTOCK/MAGONE

Enter Aquafaba Aquafaba is bean brine, the liquid that beans have been soaking in. Coined by the vegan community, the term “aquafaba” is from Latin for water (aqua) and beans (faba).

Aquafaba is relatively new, apparently discovered in France by Joël Roessel in late 2014 and put to practical use

by Goose Wohlt in the United States in early 2015. Since that time, an avid vegan community has been experimenting and sharing recipes. But aquafaba is not just for vegans anymore! Those of us with food allergies can benefit from this miracle liquid.

In its simplest form, aquafaba can be used as an egg replacer in baked goods—use ¼ cup aquafaba to replace one egg. It can also be whipped into foam—as you would whip egg whites—for making mousse, frosting and meringue. A small amount of cream of tartar or xanthan gum helps stabilize aquafaba foam, as do sugar and fats. Aquafaba can also be used to replace egg whites in emulsions, such as salad dressings and sandwich toppings.

Working with aquafaba requires a little bit of art and a little bit of science.

Whereas most recipes for baked goods specify precise timing, you’ll notice

a large variance in how long it might take to whip aquafaba into foam. This is due to many factors, including the type of beans used, the brand of beans, how long the beans have been sitting in the can (longer shelf times usually lead to thicker aquafaba) and the power of your mixer (or your arm).

The average 15-ounce can of beans contains about ½ cup aquafaba.

Slightly more or less aquafaba is of little concern; if a recipe calls for ½ cup and you’re just shy, there’s no need to open another can of beans. What’s more important is the viscosity of the aquafaba. Ideal aquafaba has some thickness before whipping or baking; it shouldn’t be completely runny. Thin aquafaba can be remedied by reducing it on the stovetop. (See “AquafabaTips,” page 72). Alternatively, save thin aquafaba for use as a moist layer when making breaded chicken cutlets or for soaking gluten-free bread to make French toast.

Another factor to consider when working with aquafaba is humidity. Moisture—whether in the air or in your mixing bowl—can cause an aquafaba project to quite literally flop.

Baked meringues left out overnight will take on the humidity around them and be a gooey mess in the morning.

When working with aquafaba, always start with dry bowls and utensils.

Don’t let whipped aquafaba sit out in a humid environment and always seal baked meringues in an airtight container.

The most commonly used aquafaba comes from garbanzo beans, also called chickpeas. This liquid is light in color, whips up the fastest and has a mild flavor. If you are new to aquafaba, start with garbanzo beans. The brine

from other beans, including Great Northern and black beans, can also be used effectively but may take up to twice as long to whip. Garbanzo or Great Northern beans are your best bet for making meringues and sandwich spreads. Save the brine from black beans to use with Chocolate Mousse or other darker baked goods. The liquid from dried beans you prepare yourself can also be used. (See “Aquafaba from Dried Beans,” page 75.)

The technique used to whip aquafaba into stiff peaks is much the same as whipping egg whites. Likewise, the method to use aquafaba as an egg replacer in batters is much the same as substituting any other egg replacer. In contrast, the method used to combine whipped aquafaba with fats differs from the familiar “folding” technique used with egg whites. Whipped aquafaba tends to seize up and get grainy when fats are folded in. Instead, gradually combine the fats with the aquafaba and then re-whip the mixture to the desired texture.

These recipes illustrate the different ways you can use aquafaba but they’re just the tip of the iceberg. Once you master the simple techniques, you’ll never look at a can of beans the same way again.

April/May 2016 GLUTEN FREE & MORE 71

AUSTIN, TX AUSTIN CONVENTION CENTER 500 E Cesar Chavez Street

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COLUMBUS, OH OHIO EXPO CENTER

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MINNEAPOLIS, MN MINNEAPOLIS CONVENTION CENTER 1301 2nd Avenue South

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PORTLAND, OR PORTLAND EXPO CENTER 2060 North Marine Drive

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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.

84 www.GlutenFreeandMore.com April/May 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.

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

GLUTEN FREE & MORE

The magazine with the answers

APRIL/MAY 2016

Gluten Free & More GutenFreeandMore.com ■ 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

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

Call First

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

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#1 magazine for people with food allergies & sensitivities

Delicious Spring!

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Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

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April/May 2016

➥ Grains allowed

Be a food detective

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. April/May 2016 GLUTEN FREE & MORE 85

3 EASY MEALS

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.

Ad Index

April/May2016

AllergyHome.org..........................................................11 Biaggi’s Ristorante Italiano.....................................89 Celiac Disease Foundation....................................74 Country Life....................................................................92 Domino Foods...............................................................35

➥ Foods that contain casein

➥ Casein-free alternatives

Edward & Sons...............................................................80

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

Frey Vineyards...................................................................7

Kosher is good Kosher pareve foods are casein free.

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

Hatch Chile Company..............................................37

Gimbal’s Fine Candies..................................................5 Glutagest...........................................................................91 Gluten-Free Food Allergy FEST...........................83 Gluten Free Online Expo.........................................80 Gluten Intolerance Group (GIG).........................74

Metropolitan Gourmet............................................54 Mina’s Purely Divine......................................................9 Namaste.............................................................................11

➥ 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

San-J........................................................................................2

The magazine with the answers

Schär.....................................................................................29

Gluten Free & More GlutenFreeandMore.com

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

TH Foods/Harvest Stone.........................................59

US Beverage/Daura....................................................55

■ 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.

45+ RECIPES

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Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

Pilates for

DIGESTIVE HEALTH

Don’t miss out on advertising in our June/July issue.

Got Glutened?

9 Quick Fixes

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SOFT PRETZELS

Secrets to a

Healthier Brain Gluten-Free Tax Breaks

April/May 2016

GLUTEN FREE & MORE

➥ Dairy free may contain casein

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

3 EASY MEALS in your

Slow Cooker

• 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. 86 www.GlutenFreeandMore.com April/May 2016

Ad space deadline: 3/15/2016

Display until May 2, 2016

GlutenFreeandMore.com

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

Substitution Solutions

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

Milk

Buttermilk

Yogurt

Butter

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

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

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

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

1 7/8 7/8 7/8

1 cup unsweetened applesauce 1 cup fruit puree

1 1 1 1 1

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

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

Gluten-Free Flour Substitutions

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

All-Purpose Flour Blend M akes 3 cups

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

1½ cups white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 3/4 cup cornstarch or potato starch (not potato flour) Each cup contains 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 M akes 3 cups

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

1 ¼ cups sorghum flour 1 cup white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 4 teaspoons baking powder ½ teaspoon salt Each cup contains 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 akes 3 cups

M akes 3 cups

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

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

1 cup brown rice flour or sorghum flour ½ cup teff flour (preferably light) ½ cup millet flour or amaranth flour 2/3 cup tapioca starch/flour 1/3 cup cornstarch or potato starch Each cup contains 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

--------

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 10 minutes or until thickened. Use without straining.) ➥ Egg Replacer: Ener-G Foods egg replacer, according to package directions ➥ Tofu: 4 tablespoons pureed silken tofu + 1 teaspoon baking powder ➥ Applesauce: 4 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder important! Replacing more than two eggs can change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu, if soy is tolerated.

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

Nuts

--------

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

April/May 2016 GLUTEN FREE & MORE 87

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

recipe index & Allergen Guide

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Apple Crumb Bread with Sunflower Seeds, page 34

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

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Sides Herb & Garlic Roasted New Potatoes, page 40

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Appetizer Sunrise Nori Wraps with Spicy Tahini Sauce, page 58

Lunch & Dinner Entrees

88 www.GlutenFreeandMore.com April/May 2016

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

■ Soy-Free ✱ Soy-Free substitutions provided.

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

■ 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.

PRETZEL PHOTO BY RACHEL JACKSON

Avocado Smoothie Bowl, page 61

resources Advertise in our June/July issue.

Advertising Space Deadline: March 15, 2016

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

PHOTOS: AQUAFABA MERINGUES BY COLETTE MARTIN; CHEESECAKE BY TIM HOREL; CHOCOLATE FUDGE TART BY RICKI HELLER; AQUAFABA MOUSSE BY COLETTE MARTIN; EASTER EGG CAKE BALLS BY JEFF RASMUSSEN

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

Desserts Aquafaba Chocolate Mousse, page 75

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Brownie Pops, page 46

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Chocolate Chip Cookie Dough Balls, page 49

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Chocolate Chip Mandel Bread, page 53

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Chocolate Fudge Tart, page 54

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Classic Cheesecake, page 42

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Easy Fruit Topping, page 45

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Lemon Buttercream Frosting, page 48

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Lemon Cake Easter “Eggs,” page 48

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Lemon Glaze, page 31

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April/May 2016 GLUTEN FREE & MORE 89