Gluten Free & More August-September 2016

Gluten & FMree ORE Your Guide to GF Beer, Wine & Liquor

#1 magazine for people with food allergies & sensitivities

50Simple SUMMER RECIPES

Perfect Burgers, 5 Ways

LOVE Your BUNS !

Energizing JUICES

Garden-Fresh SAUCES & DIPS

Grain-Free BAKING Sweet & Savory WAFFLES

Fun, Food & Frolic at Music Festivals Tame Inflammation NOW

Display until September 30, 2016

GlutenFreeandMore.com

August/September 2016 GLUTEN FREE & MORE 1

August/September 2016

No-Brainer DESSERTS

Gluten & FMree ORE

contents August/September 2016

Fire up the grill! GF&M’s All-American Hamburger, page 32.

AUGUST/SEPTEMBER 2016 DELICIOUS SUMMER RECIPES | BURGERS, 5 WAYS I NO-BRAINER DESSERTS I GUIDE TO GF BEER I TIPS FOR FAIRS & MUSIC FESTIVALS I TAME INFLAMMATION NOW

Gluten&Free MORE Your Guide to GF Beer, Wine & Liquor

#1 magazine for people with food allergies & sensitivities

50Simple SUMMER RECIPES

LOVE Your BUNS !

Energizing JUICES

Garden-Fresh SAUCES & DIPS

Sweet & Savory WAFFLES No-Brainer DESSERTS

Fun, Food & Frolic at Music Festivals

Display until September 30, 2016

3 EASY MEALS

GlutenFreeandMore.com

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 79 Substitution Solutions 80 Recipe Index & Allergen Guide

Updated comfort food without the

Sizzling-hot grilled patties, inspired from around the world.

in your

Slow Cooker

36 Hot Off the Press

Easy…Elegant…Irresistible.

56 Cheers! Drink, Bake, Enjoy libations, there are plenty of reasons to celebrate.

Creamy bowls of goodness enhance any meal.

44 No-Brainer Desserts

grain and gluten.

When it comes to gluten-free

Delicious waffles with sweet & savory twists.

40 T ake a Dip

Let’s eat some plants!

52 Grain-Free Baking

32 B urgers, 5 Ways

Grain-Free BAKING

Tame Inflammation NOW

48 Rawsome Veggies

Beef up your burgers with these delightful spreads.

in every issue

features 28 Special Sauces

Perfect Burgers, 5 Ways

August/September 2016

GLUTEN FREE & MORE

Cover photography by OKSANA CHARLA; CHALLAH BREAD photo by SIMONE MILLER AND JENNIFER ROBINS

on the cover

64 Pick a Pickle

Fermented vegetables, fresh from the garden.

66 Life-Fueling Juices

Refreshing ways to drink your vitamins.

August/September 2016 GLUTEN FREE & MORE 3

58

40

departments

44

37

lifestyle

must haves

We asked you, “What’s your favorite kitchen gadget?” Here’s what you told us.

The best burgers are only as good as the buns that house them. We sampled dozens to find the best.

16 Love Your Buns!

10 You Said It

12 Building Refuge

18 Class Act

A family constructs a clean house and a

Great finds for back-to-school.

special diet for their severely sensitive son.

health

13 We’ve Got “Issues”

Irreverent solutions to your real life food dramas.

68 The Fault in Salt

Does too much salt play a role in autoimmune disease?

how tos

71 Research Roundup

20 Safe In School

How to craft a 504 plan for your child.

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

74 Chronic Inflammation

23 Feelin’ Good!

Banish the blues with meditation and exercise.

Here’s help taming it.

food for thought

24 Fun, Food & Frolic 10 survival tips for music festivals and fairs.

26 Ask the Chef

82 Who Has Your Gluten-Free Back?

Food editor Beth Hillson answers your baking questions.

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.)

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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

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Gluten Free

Spooky Treats Goblins of All for Ages

We Show You

How

Cozy Foods You

Crave

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

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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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Breads

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 August/September 2016

High-Protein Flours

Buttermilk

Milk

Gluten Free & More Pantry

Su ga r

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.

Lo w

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

Qu ick

H

Glu te n-F re Da e iryFr ee 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.

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

Research Roundup

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

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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.

August/September 2016

A Safety Zone

O

ne of my friends is involved in a project to facilitate talking with and listening to one’s adversaries.

Opening up a dialogue is the beginning of understanding and that can lead to a safer world, he says. Another friend is worried about the November elections.

Who knows what kind of unsafe place we’ll be in, she says. News reports of mass shootings, terrorist activities and lead in the water do little to reassure us that the world is safe.

Most people worry about safety but for those of us with food issues, safety concerns are amplified. What most Americans take for granted (the ability to dig in and gobble food down without question) is a luxury we don’t have. So we navigate our meals and our lives carefully.

The driving impetus behind this magazine is to make your life easier, healthier, tastier—and safer. Take a look at “Safe in School;” we help you craft a 504 plan to keep your kiddos safe in the classroom. In “Fun, Food & Frolic,” we help you get out there to have fun and boogie safely. In “Feelin’ Good,” we alert you to a new program that tackles the dangers of depressed mood, a common

complaint for those with food issues.

In “Chronic Inflammation,” we equip you with tools to help your body fight debilitating inflammation. In “Building Refuge,” we share the story of how one family constructs a diet and a new home to provide safety for their son. In addition, this issue of the magazine is packed with easy and super-delicious recipes that meet your dietary needs, created with your good health and safety in mind.

I remember how careful I was after I broke my leg a few years back during a hiking accident. Afraid of falling again, I walked through the woods with heightened awareness, alert to every ditch and fallen branch. Even today, I use a walking stick whenever I hike, just in case.

Our Recipe Pledge

Let us be a walking stick for you. We can’t control what happens in the world, of course, but we can help you safely navigate your corner of it.

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.

Alicia Woodward Editor-in-Chief

Follow GlutenFreeAndMore

6 www.GlutenFreeandMore.com August/September 2016

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

August/September 2016, Vol. 19, No. 5 Editor-IN-CHIEF Alicia Woodward, LCSW

Design Director Oksana Charla

MANAGING EDITOR Erica Dermer

Food Editor Beth Hillson

Health Editor Christine Boyd, MPH

Associate EditorS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

ContributORS

Christine Doherty, ND Jessica Goldman Foung Matthew Kadey, RD Simone Miller Johnna Perry April Peveteaux Jennifer Robins Lisa Stander Horel Meghan Telpner Sueson Vess Emily Von Euw Ella Woodward

Contributing PHOTOGRAPHERS Cory Derusseau Maya Visnyei Clare Winfield

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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Gluten Free & More (ISSN 2379-9323) is published bi-monthly by Belvoir Media Group LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713.

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

©2015 Belvoir Media Group, LLC and Gluten Free & More are registered trademarks. All rights reserved. Reproduction in whole or in part is prohibited. Printed in the U.S.A. Revenue Canada GST Account #128044658.

POSTMASTER: Send address changes to Gluten Free & More P.O. Box 8535, Big Sandy,TX 75755-8535. Periodicals Postage Paid at Norwalk, CT, and at additional mailing offices.

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August/September 2016 GLUTEN FREE & MORE 7

Raspberry-Chipotle Sauce

Tomato-Garlic Jam

Tzatziki Pineappple Salsa

photography by oksana charla

Guacamole

28 www.GlutenFreeandMore.com August/September 2016

Gremolata

By Matthew Kadey, MS, RD

Special Sauces Beef up your burgers with these delightful spreads

P

ut away the ketchup and mustard. Anointing a burger with a delicious sauce instantly makes it gourmet. These recipes up the ante and guarantee super-appetizing patties. But don’t limit them to burgers. Use them to top chicken, pork and fish, too.

Raspberry-Chipotle Sauce MAKES ½ CUP

Smoky chipotle peppers add a wonderful counterpoint to sweet raspberry jam in this lively sauce.

1/3 cup raspberry jam 1 shallot, minced 1 garlic clove, minced 1 teaspoon gluten-free minced chipotle peppers in adobo sauce 1 teaspoon chopped fresh thyme 1/2 teaspoon lemon zest ❧ Juice of 1/2 lemon

photography by oksana charla

1. In a small saucepan over medium heat, stir together raspberry jam, shallot, garlic, chipotle peppers, thyme, lemon zest and lemon juice. Cook until slightly thickened, about 3 minutes. If mixture thickens too much, stir in some additional jam.

Each tablespoon contains 39 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 10g carbohydrate, 0g fiber, 8g sugars, 0g protein, 6Est GL.

Pineapple Salsa

Tzatziki

MAKES 2½ CUPS

MAKES 1¾ CUPS

Sweet pineapple gives this tasty salsa tropical flare. Jalapeño adds some extra zip.

Yogurt-based tzatziki is a refreshing mate to burgers and other meat.

1 small ripe avocado, diced 1 cup diced pineapple 1 small red bell pepper, diced 1 scallion (green onion), thinly sliced 1 jalapeño or serrano pepper, seeded and minced 1/4 cup fresh cilantro, chopped ❧ Juice of 1/2 lime ❧ Salt, to taste

1. In a large bowl, toss together avocado, pineapple, red bell pepper, scallion, jalapeño pepper, cilantro, lime juice and salt.

Each tablespoon contains 14 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 2g carbohydrate, 0g fiber, 1g sugars, 0g protein, 1Est GL.

1/2 seedless English cucumber, peeled ❧ Salt, for sprinkling cucumber + 2 pinches more 3/4 cup plain Greek yogurt or dairy- free plain yogurt of choice 1 tablespoon chopped mint or dill 2 teaspoons olive oil 1 clove garlic, minced

1. Grate cucumber into a colander. Sprinkle it with salt and let stand 5 minutes. Then squeeze out excess liquid from cucumber.

Discard liquid.

2. Place grated cucumber into a small bowl. Add yogurt, mint, olive oil, garlic and 2 pinches of salt. Stir ingredients until well combined.

Each serving contains 7 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 23mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 1g protein, 0Est GL.

August/September 2016 GLUTEN FREE & MORE 29

Burgers, 5 Ways

photography by oksana charla

Sizzling-hot grilled patties from around the world

32  www.GlutenFreeandMore.com August/September 2016

By Matthew Kadey, MS, RD

All-American Hamburger

Asian Beef Burgers

M A K E S 4 B U R GE R S

M A K E S 4 B U R GE R S

Here’s the ultimate classic quarter-pounder for backyard grilling. Serve with condiments of choice and your favorite special sauce, page 28.

Imbued with Asian flavor, this recipe proves that burgers are a blank canvas, ready to take on tastes from a variety of different cultures.

Try using this recipe with ground bison, which is often more nutrient-dense than supermarket beef. Top with Tomato-Garlic Jam, page 30.

❧ Cooking oil, for brushing grill 1 pound lean ground beef 3 tablespoons gluten-free barbecue sauce 1 teaspoon prepared mustard ❧ Salt and pepper, to taste 4 slices American cheese, cheddar cheese or dairy-free alternative 4 gluten-free buns, split horizontally ❧ Melted butter, optional ❧ Tomato slices, for topping ❧ Lettuce leaves, for topping ❧ Red onion slices, for topping

photography by MATTHEW KADEY

1. Preheat the grill. Brush the grate with cooking oil.

2. Place ground beef in a bowl. Add barbecue sauce, mustard, salt and pepper and stir into ground beef until ingredients are evenly incorporated. Form into 4 equal-size patties.

3. Place patties on preheated grill. Cover and cook about 4 to 5 minutes per side, flipping burgers once. When done, meat should register 160°F on a meat thermometer. A minute before patties are done, top each with a slice of cheese.

4. Brush sliced buns with melted butter (if using) and place buns on the grill, cut side down. Toast 30 seconds to 1 minute.

5. Arrange hot patties between buns. Top each with tomato slices, lettuce leaves and onion slices.

Each serving contains 598 calories, 42g total fat, 15g saturated fat, 2g trans fat, 104mg cholesterol, 528mg sodium, 36g carbohydrate, 5g fiber, 7g sugars, 24g protein, 16Est GL.

❧ Cooking oil, for brushing grill 1 pound ground sirloin 1 cup chopped shiitake mushrooms 1/3 cup chopped cilantro 2 scallions, chopped 2 tablespoons gluten-free soy sauce 2 teaspoons Chinese five spice powder 2 teaspoons minced fresh ginger 4 gluten-free buns, split horizontally ❧ Melted butter, optional ❧ Tomato-Garlic Jam (page 30), optional 2 cups shredded cabbage or cole slaw mix

1. Preheat the grill. Brush the grate with oil.

2. In a large bowl, gently mix together ground sirloin, shiitake mushrooms, cilantro, scallions, soy sauce, Chinese five spice and ginger. Form into 4 equal-size patties.

3. Place patties on preheated grill. Cover and cook 5 minutes. Then flip and cook 4 to 5 more minutes or until the internal temperature reaches 160°F on a meat thermometer.

4. Brush sliced buns with melted butter (if using) and place buns on the grill, cut side down. Toast 30 seconds to 1 minute.

5. Arrange hot patties between buns. Top each with Tomato-Garlic Jam, if desired, and shredded cabbage.

Grill Out! Follow these tips for successful burgers.

 P ress your thumb in the center of meat patties to form a ¼-inch depression.

This helps keep the burgers flat when they expand during cooking.

 G round sirloin is considered the ideal cut of beef for making patties. It has just the right amount of fat for juicy burgers without a surplus of calories. If possible, get your butcher to grind it for you on the spot.

 U se a kitchen scale to make sure each burger is of equal weight so they cook in the same amount of time.

Ideally, patties should be no more than 1-inch thick.

 C hilling raw veggie burgers for about an hour before cooking will help them keep their shape.

Each burger contains 410 calories, 17g total fat, 4g saturated fat, 0g trans fat, 73mg cholesterol, 717mg sodium, 39g carbohydrate, 7g fiber, 8g sugars, 29g protein, 19Est GL.

August/September 2016 GLUTEN FREE & MORE 33

B y M ATTHE W K A D EY , M S , R D

Hot Off the Press

I

t’s true that nothing captures the joy of the weekend like waking up to fresh-pressed waffles. But don’t pigeonhole waffles to a sweet breakfast. When waffles are savory, they

can breathe new life into dinner, too.

So why not honor National Waffle Day—August 24—with these sweet and savory recipes?

Fun, tasty and nutritious, they’re guaranteed to get your griddled stamp of approval.

36 www.GlutenFreeandMore.com August/September 2016

photography by MATTHEW KADEY

Delicious gluten-free waffles with sweet & savory twists

Falafel Waffle Salad MAKES 4 SERVI NGS

Traditional falafels are deep-fried, not exactly a health superstar. This satisfying waffle version is a deconstructed hummus, so you can enjoy all the crispy falafel flavors without the calories. A bed of veggies ups the nutritional ante and adds fresh flavor.

If you can’t locate chickpea flour, use ¾ cup gluten-free breadcrumbs instead. Storebought tzatziki is a good replacement for tahini sauce. For homemade tzatziki, see page 29. For best results, do not replace the eggs in this recipe.

photography by MATTHEW KADEY

2 cups cooked or canned chickpeas, drained 2 large eggs 3/4 cup chickpea (garbanzo) flour or gluten-free breadcrumbs 1/3 cup oil-packed sun-dried tomatoes 1/4 cup chopped fresh parsley 2 garlic cloves, minced 4 tablespoons extra virgin olive oil, divided 1 teaspoon ground cumin 1/2 teaspoon salt 1/2 teaspoon baking powder 3 tablespoons tahini or tzatziki 2 tablespoons warm water, more as needed ❧ Juice of 1/2 lemon 3/4 teaspoon smoked paprika ❧ Salt and pepper, to taste 8 cups baby greens of choice 2 tablespoons red wine vinegar 1 cucumber, chopped

1. Place chickpeas, eggs, chickpea flour, sun-dried tomatoes, parsley, garlic, 2 tablespoons oil, cumin, salt and baking powder into the bowl of a food processor and pulse into a coarse mixture.

(Alternatively, place chickpeas in a large bowl and use a potato masher to mash. Stir in other ingredients, being sure to chop tomatoes and parsley first.)

2. To make tahini dressing, whisk together 2 tablespoons olive oil, tahini, 2 tablespoons warm water, lemon juice, paprika and a couple pinches each salt and pepper. Thin with additional warm water, if needed.

3. Grease a waffle iron and heat according to the manufacturer’s instructions.

4. Place about 2/3 cup chickpea batter for each waffle into preheated waffle iron.

Cook until golden and set, about 5 minutes.

You should get at least 4 waffles.

5. Toss greens with vinegar and a pinch of salt. Divide greens and cucumber among serving plates and top with a waffle. Drizzle on tahini dressing. Top with chopped green onions and feta, if desired.

Each serving contains 476 calories, 26g total fat, 5g saturated fat, 0g trans fat, 106mg cholesterol, 485 mg sodium, 45g carbohydrate, 11g fiber, 7g sugars, 19g protein, 18Est GL.

Blueberry Waffles M A K E S 4 S E RV I N G S

Keep this waffle recipe in your back pocket.

Featuring millet flour, warm blueberries and lemon zest, it will become your go-to breakfast. Top with maple syrup or dollops of thick yogurt. To keep waffles from drying out, use the lower heat setting if your waffle maker has one. No waffle iron? This batter makes wonderful pancakes, too. For best results, do not replace the eggs in this recipe.

❧ Zest of 1 lemon 1 cup fresh or frozen blueberries

1. In a large bowl, mix together millet flour, cinnamon, ginger, baking powder, baking soda and salt.

2. In a separate bowl, whisk the eggs. Stir in buttermilk, oil and lemon zest.

3. Add wet ingredients to dry mixture and mix gently until everything is moist. Fold in blueberries. Let batter rest about 15 minutes.

4. Grease a waffle iron and heat according to the manufacturer’s instructions.

5. Ladle about 1/3 cup batter for each waffle into preheated waffle iron. Cook until waffles are golden brown and crispy.

Each serving contains 391 calories, 19g total fat, 15g saturated fat, 0g trans fat, 111mg cholesterol, 568 mg sodium, 43g carbohydrate, 7g fiber, 7g sugars, 11g protein, 22Est GL.

*TIP F or homemade buttermilk, place 1 tablespoon vinegar or lemon juice in a glass measuring cup. Then add milk of choice to measure 1 cup. Let mixture sit several minutes before adding to the recipe.

1½ cups millet flour or gluten-free all-purpose flour blend of choice 1 teaspoon ground cinnamon 1 teaspoon ground ginger 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 large eggs, room temperature 1 cup buttermilk of choice,* room temperature 1/4 cup melted coco- nut oil, melted butter or vege- table oil

August/September 2016 GLUTEN FREE & MORE 37

B y e ll a w o o dw a rd

Take a Dip Creamy bowls of goodness enhance any meal

W

hile the Western world is definitely becoming more interested in healthy eating, it can still be hard to find delicious, nutritious meals when you’re out and about. That’s why I want to introduce you to these fantastic dips. Beyond party fare, they’re ideal for healthy eating on the go.

Staying healthy when you’re really busy or out at work all day can be simple and delicious when you use dips. Make them ahead, stash them in the fridge in sealed portable containers and grab them with some sliced veggies and gluten-free crackers when you’re running late.

I base my on-the-go meals on three categories—a grain dish, veggies and dips like these recipes. I place them in a divided container for delicious, varied meals. Dips add nice textures while bringing all the different elements of a meal together, sort of in the same way as a dressing.

It’s worth remembering that taking your own food with you normally tastes better, gives you more fuel to power through your day and is sure to be safe for your diet. Plus, it’s usually less expensive than eating out for lunch. So you’re really winning on all fronts here. Investing in wellness is really the best commitment you can make.

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Spicy Turmeric Hummus

Black Bean Hummus

MAKES 3½ CUPS

MAKES 3 CUPS

This all-time favorite hummus is pretty addictive and such a good livener that it instantly improves any meal. You’ll love it with rice crackers, crudités…or just on a spoon. Make big batches to snack on any time.

Delicious with gluten-free crackers and crudités, this black bean hummus is much richer in flavor than the classic chickpea version and it normally comes out creamier. Keep a big bowl of it in your fridge to enjoy as an afternoon pick-meup or post-workout snack. It’s great for boosting energy.

2 (15-ounce) cans chickpeas, drained and rinsed 1/2 cup + 2 tablespoons olive oil 1 tablespoon date syrup* ❧ Juice of 2 lemons 2 tablespoons apple cider vinegar 2 heaping tablespoons tahini 3 garlic cloves, crushed 2 teaspoons ground cumin 2 teaspoons ground coriander 2 teaspoons ground turmeric 1–2 teaspoons chili powder, to taste 2 teaspoons paprika ❧ Salt and pepper, to taste

1. Place all ingredients into a food

1. Place all ingredients into a food

processor.

2. Add 3 tablespoons water and blend until hummus is smooth.

3. Store in an airtight container in the refrigerator up to a week.

photography by clare winfield; PHOTO OF BLACK BEAN HUMMUS BY ALICIA WOODWARD

2 (15-ounce) cans black beans, drained and rinsed 1/2 cup (scant) olive oil 1 tablespoon apple cider vinegar ❧ Juice of 1 lemon 2 tablespoons tahini 3 garlic cloves, crushed 2 teaspoons ground cumin 1 teaspoon ground coriander ½-1 teaspoon cayenne pepper, to taste ❧ Salt and pepper, to taste

Each tablespoon contains 52 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 4mg sodium, 5g carbohydrate, 2g fiber, 1g sugars, 2g protein, 2Est GL.

processer.

2. Pour in a scant 2 tablespoons water and blend until dip is smooth and creamy.

3. Store in an airtight container in the refrigerator up to a week.

Each tablespoon contains 41 calories, 3g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 70mg sodium, 3g carbohydrate, 1g fiber, 0g sugars, 1g protein, 1Est GL.

*TIP No date syrup? Use pure maple syrup or agave nectar instead.

August/September 2016 GLUTEN FREE & MORE 41

B y L I S A STA N D E R HO R E L

No-Brainer Desserts Easy…Elegant…Irresistible

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photoGRAPHY by Tim Horel

A

triumph of simplicity and indulgence, these recipes prove that fantastic desserts don’t have to take hours to prepare. The secret is keeping your pantry stocked with a few key staples. (See our list on page 46.) That way, the ingredients you need to whip up dessert are always at hand when you need them.

Berry Fool

Coconut-Banana Parfaits

MAKES 4 SERVI NGS

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

Keep frozen berries in the freezer and whipped topping in the refrigerator for this easy dessert. Adjust the sugar to the sweetness of the fruit you use. For Berry Fool Parfait, add crumbled gluten-free vanilla cookies or vanilla meringue cookies; see instructions below.

A real timesaver, this pudding is made in the microwave. Watch it closely and take it out of the microwave right when it begins to boil. If it doesn’t boil, it won’t set properly. If it boils too long, it will seem to set but then unset. Served warm, the pudding is soft and silky. It’s firm when chilled.

3 cups frozen berries or other chopped frozen fruit, slightly thawed 1/3 cup sugar 1 tablespoon Grand Marnier, optional 3 cups whipped cream or dairy-free whipped topping 2-3 cups fresh berries or fruit, for topping, optional ❧ Fresh mint leaves, for garnish, optional

Coconut Pudding

1. In a small bowl, mix berries, sugar and Grand Marnier (if using) until blended and some of the berries are crushed. Let mixture sit at room temperature 15 minutes. Using a strainer, drain the liquid from the berry mixture and set the liquid aside.

2. Fold berry mixture into whipped topping until it’s streaked with color with some white remaining.

3. Spoon or pipe Berry Fool equally in 4 parfait glasses. Top each with a spoonful of reserved liquid and fresh berries or fruit (if using). Garnish with mint, if desired.

Refrigerate until served.

3 cups full-fat canned coconut milk 1/3 cup sugar 3 tablespoons arrowroot powder or cornstarch 1 teaspoon pure vanilla extract

Parfaits 18 small gluten-free gingersnap cookies, divided 2 large ripe bananas ❧ Sprinkle of lemon juice ½ cup unsweetened coconut flakes, toasted, optional

1. To make coconut pudding, place coconut milk, sugar and arrowroot powder in a microwave-safe bowl and whisk until blended. Microwave mixture on high

2 minutes. Whisk mixture. Microwave 1 minute and stir. Microwave another minute or just until mixture starts to boil.

Remove immediately and gently whisk. Add vanilla and stir. Pudding should be slightly thickened but not set. Let stand 5 minutes.

2. To assemble parfaits, crumble 2 gingersnaps into the bottom of each parfait dish. Pour or scoop pudding over crumbled cookies.

3. Slice bananas into rounds and toss them with lemon juice. (This keeps them from browning.) Add banana slices equally to each dish, pushing some into the pudding and leaving some on top. Sprinkle coconut flakes (if using) on pudding.

4. Refrigerate pudding until set and chilled, about 1 hour. For a soft and silky pudding, serve warm. Add a gingersnap to each dish and serve.

Each serving of coconut pudding contains 269 calories, 23g total fat, 20g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 18g carbohydrate, 0g fiber, 11g sugars, 2g protein, 11Est GL. Each serving coconut-banana parfait contains 394 calories, 26g total fat, 20g saturated fat, 0g trans fat, 0mg cholesterol, 82mg sodium, 41g carbohydrate, 2g fiber, 24g sugars, 3g protein, 19Est GL.

photoGRAPHY by tim horel

Each serving contains 422 calories, 34g total fat, 21g saturated fat, 0g trans fat, 123mg cholesterol, 35mg sodium, 31g carbohydrate, 4g fiber, 24g sugars, 3g protein, 15Est GL.

For Berry Fool Parfaits, crumble gluten-free vanilla cookies or vanilla meringue cookies into the bottom of 4 parfait glasses. Spoon Berry Fool equally into glasses. Top each with more crumbled cookies before adding the drained liquid and berries. Serve quickly before cookies become mushy.

August/September 2016 GLUTEN FREE & MORE 45

B y e mily vo n e uw

Rawsome

Veggies Let’s eat some plants!

Y

Photography by emily von euw

ou can find happiness by eating plants…and eating them raw is fun, delicious and really good for you.

Raw foods can be anything from salads, smoothies and juices to sauces, soups and main meals. When you leave your ingredients raw, you leave in a lot of flavor and nutrition.

You also get to enjoy vibrant colors on your plate. A carefully sliced heirloom tomato served with a little black pepper and salt is a sexy piece of art that tastes like summer.

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These recipes are all hydrating, nutrient dense and taste great. Apart from the prep time taken to dehydrate (like the Buckwheat Onion Crust on page 50) or soak (the cashews in the Creamy Purple Dressing below), they’re also pretty quick to make.

So get the glow. Eat raw!

Tomato Stacks S E RVE S 2 TO 3

Here’s a delightful marriage of avocado, sweet corn and spices. Gorgeous organic produce speaks for itself.

½ cup chopped purple cabbage ½ teaspoon white sesame seeds ¼ cup raisins ❧ Fresh dill sprigs, optional

Creamy Purple Dressing 2 heirloom tomatoes 1 ripe avocado, peeled and pitted 1 cup sweet corn kernels 1 tablespoon extra virgin olive oil ¼ teaspoon Himalayan salt ¼ teaspoon black pepper ½ teaspoon fresh thyme leaves

1. Slice tomatoes and avocado into disks.

2. Stack them on top of each other. Toss some corn kernels over the stack.

3. Drizzle on olive oil. Sprinkle on salt, pepper and thyme.

PHOTO OF KALE BUNCH © THINKSTOCK/ISTOCK/CHENGYUZHENG

Each serving contains 213 calories, 15g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 267mg sodium, 21g carbohydrate, 7g fiber, 5g sugars, 4g protein, 7Est GL.

Massaged Green Salad S E RVE S 2 TO 3

Creamy purple dressing and crisp cucumber pieces create a salad that’s nice to look at and even nicer to eat.

Salad 1 big bunch of kale ½ ripe avocado, peeled and pitted 1 peeled white beet 1 cucumber

¼ cup cashews,* soaked 3 hours and drained ¼ cup chopped purple cabbage 1 tablespoon gluten-free miso paste 1 tablespoon pure maple syrup 1 tablespoon fresh lemon juice ¼ cup water

1. Rip kale into bite-size pieces. Cut up avocado and massage it into kale leaves.

2. Cut the beet and cucumber into small bite-size pieces and set aside.

3. To make the dressing, place cashews, 1/4 cup chopped purple cabbage, miso paste, maple syrup, lemon juice and water in a blender or food processor and blend until mixture is smooth and fairly thick.

4. Scoop dressing onto kale leaves and mix until kale is evenly coated. Add beet pieces and cucumber pieces, ½ cup chopped purple cabbage, sesame seeds and raisins.

Toss to combine ingredients.

5. Garnish with fresh dill sprigs, if desired.

*TIP Can’t eat nuts?

Replace the cashews in the dressing with an equal amount of raw unsalted sunflower seeds (soaked and drained).

Miso For gluten-free miso, check out these companies.

Eden Foods edenfoods.com Miso Master great-eastern-sun.com Organicville organicvillefoods.com South River Miso Company southrivermiso.com Not every product by every company listed is glutenfree or allergy-friendly.

Read labels carefully.

Each serving contains 298 calories, 13g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 155mg sodium, 45g carbohydrate, 8g fiber, 17g sugars, 10g protein, 20Est GL. Each tablespoon of dressing contains 28 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 47mg sodium, 3g carbohydrate, 0g fiber, 1g sugars, 1g protein, 1Est GL.

August/September 2016 GLUTEN FREE & MORE 49

B y S im o n e M ill e r & J e nnif e r R o b ins

Grain-Free

Baking

Updated comfort food without the grain and gluten Foods like bread and kugel equal comfort. They seem to nourish the body, heart and soul. But when traditional wheat-based baked goods like these cause you to suffer, why torture yourself? Choose these delicious versions of classic challah bread, pita bread and apple kugel instead. Made without grains, they’re glutenfree and Paleo-friendly. They’re ideal for the Jewish holidays and any time of year.

Challah M A K E S 1 LOA F

Nothing smells better than a challah baking. This soft, warm bread is traditionally served for Jewish Shabbat dinner but after you taste this warm buttery loaf, you’ll find excuses to make it often. If you prefer the look of traditional braided challah, use a challah bread mold, available online. For best results, do not replace the eggs in this recipe.

2½ teaspoons yeast ¼ cup warm water (about 110°F) 3 tablespoons honey, divided 4 large eggs ¾ cup (scant) almond flour ¾ cup (heaping) arrowroot powder ¾ cup (scant) potato starch (not potato flour) 2 tablespoons psyllium husk ¾ teaspoon salt 1/3 cup palm shortening, melted

3. In a medium bowl, whisk together almond flour, arrowroot powder, potato starch, psyllium husk and salt. Add flour mixture, shortening and remaining honey to eggs and beat until well combined.

4. Mix in yeast mixture and beat until well combined, scraping down the sides of the bowl a couple of times.

The dough will be like cake batter, not traditional bread dough.

5. Cover the bowl with a clean, dry towel and place it in a warm, draft-free place to rise for 45 minutes.

6. Preheat oven to 350°F. Grease a 9x5-inch loaf pan.

7. Stir the dough and pour it into prepared pan. Let it rise again, 15 minutes or so, until it fills about twothirds of the pan.

8. Place in preheated oven and bake 20 to 25 minutes or until cooked through and golden brown.

9. Remove bread from the oven and let cool before removing it from the pan.

1. Place yeast, warm water and 1 tablespoon honey in a small bowl and stir to combine. Set aside 5 minutes.

2. In the bowl of your mixer, beat eggs until they lighten in color.

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Loaf yields 8 slices. Each slice contains 173 calories, 9g total fat, 3g saturated fat, 0g trans fat, 60mg cholesterol, 147mg sodium, 21g carbohydrate, 2g fiber, 4g sugars, 3g protein, 12Est GL.

August/September 2016 GLUTEN FREE & MORE 53

photoGRAPHY by Simone Miller and Jennifer Robins

B y jul e s s h e p a rd

Cheers!

W

hen it comes to glutenfree alcoholic drinks, there are plenty of reasons to celebrate. Most wines

and alcohols are gluten-free and gluten-free beer is readily available in many grocery stores. But don’t just sip. Alcoholic beverages can add delicious flavor, texture and depth to gluten-free baked goods, even if you don’t imbibe.

Beer Many craft brewers and some big breweries, like AnheuserBusch (Redbridge) and MillerCoors (Coors Peak), now offer naturally gluten-free beer. Made without malted barley, they use glutenfree grains like sorghum, rice and millet and brew with care. Some use dedicated gluten-free facilities or they brew in mixed-use space and wash the lines to eliminate cross contact. Some brewers now certify

56 www.GlutenFreeandMore.com August/September 2016

their naturally gluten-free beers as gluten-free through the GFCO (Gluten Free Certification Organization, an independent certifying agency). Look for the GFCO seal on labels.

There’s another category of beer called “gluten-removed” or “glutenreduced.” Made with barley in traditional brewmaking style, these products are not permitted to carry the gluten-free label in the United States. (Local laws may vary for beers

photo OF FRIENDS TOASTING © THINKSTOCK/ISTOCK/JUAN MONINO

Drink, bake, enjoy

that don’t cross state lines.) Those with celiac disease and gluten sensitivity should avoid these beers, since it’s still unclear whether they’re truly gluten-free enough to be safe.

Wine All wine is gluten-free. Some oak barrels used to age wines are still sealed on the outside with wheat paste in the traditional manner, but the paste doesn’t touch the wine.

Even if it did, any transfer of gluten to the wine would be miniscule. These wines test far below FDA’s mandated <20 ppm gluten. Gluten is not used in fining (clarifying) wine. Fining agents typically include egg whites or isinglass from fish; those with egg allergy or fish allergy should be alert to this possibility and check labels carefully.

Distilled Alcohol Liquors like rum (made from sugar cane), tequila (made from the agave plant) and brandy (distilled wine) are safe for those on a gluten-free diet. Distilled grain alcohols, including vodka, bourbon, whiskey, scotch, brandy, gin and most liqueurs, are also gluten-free, even when made with gluten-containing grains. The distillation process removes all gluten proteins from the end product. Unless the manufacturer adds gluten as a flavoring after distillation, these liquors are, indeed, gluten-free. (The same is true for all vinegars except malt vinegar.)

Check with the manufacturer directly if you’re concerned that gluten may have been added to the flavoring after distillation. Many, like Frangelico, declare on their websites that their formulas are gluten-free.

Distilled alcohol beverages made from gluten-free ingredients like corn or potato provide great options for those with wheat allergy or barley allergy. These products are ideal for

Distilled alcohol choices made from gluten-free ingredients like corn or potato provide great options for those with wheat or barley allergy.

Down the Hatch!

Naturally Gluten-Free Beer  B ard’s Tale dedicated GF brewing

those who wish to drink only naturally gluten-free liquor.

Hard Ciders & Malt Beverages Hard ciders are almost always glutenfree, unless the manufacturer adds malt (made from barley). Many hard ciders now carry a gluten-free label, making them easy to spot.

Malt beverages and wine coolers, on the other hand, are not glutenfree. Most wine coolers are made from malt liquor, not wine. Malt is derived from barley, which contains gluten, and these drinks are not distilled, so gluten remains in each bottle.

Some malted drinks claim to be “gluten-removed.” Use caution when trying them. They’re made with gluten but are processed to reduce the gluten protein. Under current labeling laws, these manufacturers are not allowed to label their libations gluten-free; instead, they must state something like “crafted to remove gluten” and include a qualifying statement that the product may contain gluten.

Always check drink mixers, like Bloody Mary and margarita mixes.

They sometimes contain (barley) malt or hydrolyzed wheat proteins.

New spiked seltzer waters are gluten-free. These are light alternatives to beer and wine, containing 6 percent alcohol derived from the fermentation of citrus and sugar.

 C oors Peak certified GF  G hostfish Brew dedicated GF brewing

 G lutenberg dedicated GF brewing

 G reen’s  G roundbreaker Brewing dedicated GF brewing, certified GF

 H olidaily Brewing Co dedicated GF brewing

 N ew Grist certified GF  N ew Planet some beers certified GF, others “gluten-reduced”

 R amapo Valley Brewery dedicated GF space

 R edbridge  U inta Free Form Belgian Style Blond Ale certified GF

Naturally Gluten-Free Liquor  D eep Eddy Vodka  R ebecca Creek Vodka  S toli Gluten Free Vodka  T ito’s Handmade Vodka

Hard Ciders  C rispin certified GF  S amuel Smith's  S mith and Forge certified GF  W oodchuck

Margarita Mix  T res Agaves

Wine  F rey Vineyards organic, biodynamic

Seltzer Water  S pikedSeltzer

August/September 2016 GLUTEN FREE & MORE 57

Pick a Pickle!

B y S U E S O N VE S S

Fermented goodness, fresh from the garden

A

lmost any vegetable can be turned into a crisp, tangy pickle. Jalapeño peppers and root veggies like beets can be fermented and preserved to enjoy as a condiment, a salad or a side dish.

Homemade pickles are easy and fun to make. Unlike commercial varieties, which are prepared with heat, homemade pickles are raw.

They’re transformed into pickles using a salt brine and sometimes a culture starter. This means they’re fresh, nutrient-dense and alive with healthy probiotics.

Crunchy Beet Pickles M A K E S 1 Q UA RT

Pickled beet slices are delicious with burgers and sandwiches, in salads and on antipasto trays.

3 cups purified warm water (water from a faucet filter that removes chlorine is sufficient) 3 tablespoons sea salt 1 pouch Caldwell’s Starter Culture,* optional 6 medium beets, peeled and sliced into 1/4-inch slices

1. Make a brine by placing water and salt in a large glass, plastic or stainless steel bowl or container. Stir until salt is completely dissolved. Add Caldwell’s Starter Culture, if using, and stir until completely dissolved; let mixture

rest 5 to 10 minutes to activate the starter (no longer than 10 minutes).

2. Pack sliced beets into a 1-quart mason jar and pour brine over the beets to completely cover them.

3. Cover the jar with a tight-fitting lid. If using standard mason-type jar lids, burp the jar daily by opening and immediately closing it.

4. Let the jar sit out of direct sunlight at least 7 days; begin tasting after 7 days for desired level of sourness. If brine contains Caldwell’s Starter Culture, let beets ferment 3 to 7 days; begin tasting after 3 days for desired level of sourness.

5. When beets taste to your liking, refrigerate them to slow down the fermentation process. Enjoy them cold as crispy pickles.

Each ¼ cup serving contains 13 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 430mg sodium, 3g carbohydrate, 1g fiber, 2g sugars, 0g protein, 1Est GL.

*TIP A commercial

photography by cory derusseau

starter (see page 65) contains beneficial bacteria strains in ideal proportions to speed fermentation and help ensure consistent results.

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Life-Fueling Juices

By Meghan Telpner

Delicious ways to drink your vitamins

Cucumint Lemonade S E RVE S 4

This recipe isn’t your standard childhood lemonade-stand lemonade. For one thing, it’s a lot less sugary and a lot more flavorful and comes complete with the hydrating power of cucumber.

I’ll just come out and say it: This grownup version of lemonade is too-coolfor-school. You’ll probably need hipster, vintage horn-rimmed eyewear to serve this. Oh, and vintage cocktail glasses, too.

4 English cucumbers, peeled and coarsely chopped 1/3 cup mint leaves, packed tight 1 cup fresh lemon juice (4–6 lemons) ¼ cup honey or maple syrup 2 cups ice cubes ❧ Water

1. Place cucumber and mint in a blender and blend until smooth.

2. Pour through a fine mesh sieve or nut milk bag to strain out the pulp.

3. Pour juice into a 4-cup jug or mason jar.

4. Add lemon juice, honey and ice, stirring

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to combine. Top it off with water. Serve chilled.

Each serving contains 126 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 2mg sodium, 32g carbohydrate, 0g fiber, 19g sugars, 3g protein, 20Est GL.

Herb + Fruit Combos Fancy-pants your drink even further with these jazzed combos:  Blackberries + Mint  Peaches + Basil  Pineapple + Cilantro  Watermelon + Tarragon

Food Photograph Copyright © 2015 Maya Visnyei

Pineapple Punch Tonic

Strawberry Blondie

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➥ Learn from leading experts and get your questions answered. ➥ Solve your gluten-free cooking challenges with help from expert chefs. ➥ Meet Gluten Free & More’s editorial staff. ➥ Discover delicious allergy-friendly foods! FREE SAMPLES Sign up for e-mail alerts on discounted tickets and get more details at

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gluten-free flours

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

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.

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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

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

Gluten Free & More GutenFreeandMore.com

APRIL/MAY 2016

The 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

Call First

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

45+ RECIPES

#1 magazine for people with food allergies & sensitivities

Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

Pilates for

DIGESTIVE HEALTH

Got Glutened?

9 Quick Fixes

Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

Healthier Brain Gluten-Free Tax Breaks

April/May 2016

➥ Grains allowed

Be a food detective

3 EASY MEALS

Display until May 2, 2016

GlutenFreeandMore.com

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

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

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

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

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

©

VISIT GLUTENFREEANDMORE.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS. August/September 2016 GLUTEN FREE & MORE 77

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.

➥ Foods that contain casein

➥ Casein-free alternatives

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

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

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

Ad Index

August/September 2016

Best Gluten-Free Cookbook.................................65 Biaggi’s Ristorante Italiano.....................................81 Celiac Disease Foundation/celiac.org/ icureceliac.....................................................................21 Coconut Bliss..................................................................59 Domino Foods.......................................................42, 43 ELISA Technologies.....................................................81 Enjoy Life...................................................................14, 15 Frey Vineyards................................................................11 Gluten Free & More Blog/Facebook...................51 Gluten-Free Food Allergy FEST...........................70 Gluten Free Online Expo.........................................75 Gluten Intolerance Group (GIG).........................75

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..............................................62 Now Find Gluten Free...............................................83 Partners Crackers.........................................................31 Ryze Flour Mix...................................................................2 San-J........................................................................................5

The magazine with the answers

Simple Mills......................................................................34 SunButter..........................................................................84

Gluten Free & More GlutenFreeandMore.com

Uncle Wally’s/Pillsbury..............................................63

■ recipes,

recipes, recipes advice ■ latest research

The University of Chicago Celiac Disease Center.................................................................................73

■ expert

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

#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

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

3 EASY MEALS in your

Slow Cooker

Display until May 2, 2016

GlutenFreeandMore.com

• Be a food detective • Always read labels • If in doubt, go without •

Don’t miss out on advertising in our October/November issue.

Ad space deadline: 7/19/2016

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 August/September 2016

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 a k e s 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 k e s 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 k e s 3 cu p s

M a k e s 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, ground chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 5 minutes or until thickened. Use without straining.) ➥ Egg Replacer: Ener-G Foods egg replacer, according to package directions ➥ Tofu: 4 tablespoons pureed silken tofu + 1 teaspoon baking powder ➥ Applesauce: 4 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder important! Replacing more than two eggs can change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu, if soy is tolerated. Because egg substitutions add moisture, you may have to increase baking times slightly.

Nuts

--------

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

August/September 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 Juices Cucumint Lemonade, page 66

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Guacamole, page 31

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Kiwi Salsa, page 30

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Tomato-Garlic Jam, page 30

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Black Bean Hummus, page 41

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Spicy Turmeric Hummus, page 41

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Sweet Potato & Garlic Puree, page 42

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Challah, page 52

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Pita Bread, page 55

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

■ Dairy-Free ✱ Dairy-Free substitutions provided.

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

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

Dressings ■

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

■

Dips

Creamy Purple Dressing, page 49

Key

■

■ 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.

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Entrees All-American Hamburger, page 33

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Sweet Corn Quiche, page 50

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Blueberry Waffles, page 37

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Falafel Waffle Salad, page 37

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Thai Beef Waffles, page 38

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Waffles

80 www.GlutenFreeandMore.com August/September 2016

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.

juice PHOTO BY Maya Visnyei

Breads

resources When you need to know Quickly detects gluten down to 10 ppm in food samples

FAST, SENSITIVE, EASY TO USE

www.ezgluten.com

Advertise in our October/November issue.

Advertising Space Deadline: July 19, 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

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

photos: Tomato stacks and sweet corn quiche photos by emily von euw; Pudding Parfait photos by tim horel

Salads & Sides Apple Chutney, page 39

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Massaged Green Salad, page 49

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Apple Kugel, page 54

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Berry Fool, page 45

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Chocolate-Banana Parfaits, page 47

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Chocolate Pudding, page 47

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Coconut-Banana Parfaits, page 45

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Coconut Pudding, page 45

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Limoncello Pound Cake, page 60

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GF&M All-Purpose Flour Blend, page 79

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GF&M High-Fiber Flour Blend, page 79

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GF&M Self-Rising Flour Blend, page 79

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Jules’ Homemade All-Purpose Flour Blend, page 61

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Gluten-Free Flour Blends

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August/September 2016 GLUTEN FREE & MORE 81