Gluten Free & More October-November 2016

Gluten & FMree ORE Skinny Soups—Creamy Without Dairy!

#1 magazine for people with food allergies & sensitivities

42Best-Loved FALL RECIPES NO-KNEAD BREAD GF Makeover

Our Stress-Free Rustic Loaf

page 49

TURKEY & GRAVY 4 Simple Ways Readers’ Choice STUFFINGS Classic

PUMPKIN PIE

SAFETY TIPS for Trick or Treat

Conquer GF Clutter!

Display until November 30, 2016

GlutenFreeandMore.com

October/November 2016

EASY MUFFINS, BISCUITS, COFFEE CAKE

Gluten & FMree ORE

contents October/November 2016

on the cover Our Stress-Free Rustic Loaf, page 49

AMAZING FALL RECIPES | N0-KNEAD BREAD I TURKEY & GRAVY, 4 WAYS I PUMPKIN DESSERTS I FRESH BREAKFAST FARE I SAFE TRICK OR TREAT I CONQUER GF CLUTTER

COVER PHOTOGRAPHY BY OKSANA CHARLA; BISCUIT PHOTO BY JULES SHEPARD

OCTOBER/NOVEMBER 2016

#1 magazine for people with food allergies & sensitivities

42Best-Loved FALL RECIPES NO-KNEAD BREAD GF Makeover

Our Stress-Free Rustic Loaf

page 49

32 Lean Soups

Readers’ Choice STUFFINGS PUMPKIN PIE

EASY MUFFINS, BISCUITS, COFFEE CAKE

SAFETY TIPS for Trick or Treat

orning Glories 38 M

Classic

Conquer GF Clutter!

52 Pumpkin Eater

Plant-based soups are nourishing, indulgent & surprisingly low cal.

TURKEY & GRAVY 4 Simple Ways

Display until November 30, 2016

GlutenFreeandMore.com

in every issue

features

October/November 2016

GLUTEN FREE & MORE

Gluten&Free MORE Skinny Soups—Creamy Without Dairy!

6 Editor’s Note 8 We Hear You 11 Contributors 77 Gluten-Free Diet Quick Guide 78 Substitution Solutions 79 GF Flour Replacements 80 Recipe Index & Allergen Guide

tuck in a breakfast rut? Re-ignite your S enthusiasm with delicious breakfast breads.

44 Mash in a Flash

Wholesome, vibrant recipes for revitalizing your health.

62 Thanksgiving Turkey & Gravy Four classic holiday birds, 4 ways.

68 Winning Stuffing

o-Knead Bread 48 N

57 Cleansing Sides & Salads

Quick recipes for perfect potatoes.

umpkin packs tons of flavor & P nutritional punch.

Our readers share cherished family

Our food editor makes over America’s popular wheat loaf.

recipes.

October/November 2016 GLUTEN FREE & MORE 3

62

32

57

departments

38

must haves

lifestyle

We asked you, “How do you conquer your gluten-free clutter?” Here’s what you told us.

Special products for your special diet.

18 Don’t Miss This!

10 You Said It

22 Quick & Easy Cornbread Masterful mixes for your holiday menu.

health

12 We’ve Got “Issues”

Irreverent solutions to your real life food dramas.

70 Lactose Intolerance

how tos

ave you sworn off milk because of bloating, H gas and stomachaches? Here’s how to get the calcium you’re missing.

24 Hairdos & Don’ts

A hair salon welcomes all, especially those with

72 GMOs & You

gluten sensitivity.

Up to 80 percent of processed foods contain ingredients derived from genetically modified crops. Should we be concerned?

26 M ove! Power Exercises for Bone Strength Simple, do-at-home movements for better

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

bones.

29 Ask the Chef

food for thought

Food editor Beth Hillson answers your baking questions.

31 Trick or Treat

82 A Bone to Pick

Celiac disease, osteoporosis and taking it

Don’t get spooked by Halloween allergens.

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

gluten-free 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.

GF Flour Replacements

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 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

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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Breads

Toaster Pastries Salad Dressing

Keep in mind Berry Red Vinaigrette

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

Watermelon Gazpacho Is The Bomb!

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

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

Gluten Free

Spooky Treats Goblins of All for Ages

We Show You

How

Cozy Foods You

Crave

FARE I GLUTEN &

Teff Flour

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

MAKES 3 CUPS

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

Appetizers Artichoke and White Bean Dip

Wheat Free Is NotCinnamon Raisin Bread Gluten Free Coffee Cake

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

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

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

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

Psyllium Huskcup cornstarch or potato starch

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

Teff Flour

for most gluten-free baking.

High-Fiber Flour Blend

➥ Grains not allowed in

2014

Quinoa Flour

MAKES 3 CUPS

Depending on the recipe, use this blend Guar Gum

➥ Grains allowed

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

Mesquite Flour

Quinoa Flour

1 cup unsweetened applesauce 1 cup fruit puree

Gluten-Free Flour Substitutionsor triple these recipes

Almond Flour

Buckwheat Flour Chickpea Flour

Oat 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

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

Yogurt

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

Sorghum Flour

White Rice Flour

Amaranth Flour

High-Fiber Flours

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.

LIVING WITHOUT’s

4 www.GlutenFreeandMore.com October/November 2016

High-Protein Flours

Buttermilk

Milk

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.

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

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

on the jaw.

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

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OctNov_CVR_Halloween_semi4_noBAR.indd

1

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

877-272-4272 csaceliacs.info

253-833-6655 gluten.net

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editor's note October/November 2016

A Shift in Thinking

S

ometimes the irony in life can smack you in the face. Like the fact that I’ve developed an allergy to meat when I live on a farm that produces grass-fed beef cows. My doctor was smiling kindly as he showed me the IgE antibody numbers and explained the health benefits of eschewing meat. I was listening but was less than enthused, thinking about my food issues: gluten sensitivity, lactose intolerance … and now this.

This is the alpha-gal allergy, a hypersensitivity with potential anaphylaxis to mammalian meat—beef, pork, lamb, venison.

Defined by researchers at the University of Virginia around 2008, it is caused by tick bites. Alpha-gal is a growing menace in the Southeast where I live. It behaves like no other food allergy in that it reacts to a carbohydrate (not a protein) and its symptoms (they vary— gastrointestinal distress, hives, itching) are delayed. They often develop 4 to 6 hours after ingestion. So the juicy steak you had for dinner can wake you up in the middle of the night like a three-alarm fire.

My husband is a very good sport about the gluten-free diet and Lactaid milk but this new dietary blip has him stymied. A committed carnivore, he defines each day by the meat he eats for dinner. Tuesday is ground beef, Wednesday is pork chops, Thursday is pot roast…. Right now, there are well over 100 pounds of grass-fed hamburger in the freezer.

This and the fact that his cows are healthy,

happy and treated humanely are a huge source of pride for him.

After my alpha-gal diagnosis, I walked out to the pasture to commune with the cows and do some honest self-assessment. Before moving to the farm, I used to pile Styrofoam trays of fresh meat into my grocery cart without a second thought. Now standing in the field with these sweet-eyed creatures, it wasn’t so easy to picture them on my dinner plate.

I’m not ready to be a vegetarian (there’s still fish and fowl to enjoy) but I’m reminded how dietary issues can force a shift in thinking.

As we round the corner and get into the holiday season, I’ll be thinking about all this and creatively expanding my personal menu.

As usual, my extended family will be at my place to enjoy a delicious, gluten-free Thanksgiving. (I’ll be using recipes from this issue. You’ll love them—they’re amazing!)

As we sit around the table, we’ll focus on our blessings and talk about the multiple reasons to be grateful.

I’m already thankful that the holiday revolves around poultry. I can’t wait to look deep into my husband’s eyes and say those three little words: Pass the turkey.

Alicia Woodward Editor-in-Chief

Reader Poll Results*

Have Your Anxiety Symptoms Eased Up Since You’ve Been GF?

62% Yes

17% No 21% Not Sure

Is It Possible To Eat Nutritiously On A Special Diet On A Tight Budget?

61% Yes

39% No

*Results from informal surveys conducted on GlutenFreeAndMore.com.

Come check us out!

*For more about the alpha-gal allergy, go to GlutenFreeAndMore.com/ticks.

Our Recipe Pledge Gluten Free & More strives to be your leading resource for a delicious life, lived well. Our recipes, created by chefs who are special-diet experts, are 100 percent gluten-free. Ingredient substitutions are provided for common food allergens like dairy, egg (recipe permitting), peanut, soy and tree nuts.

6 www.GlutenFreeandMore.com October/November 2016

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

October/November 2016, Vol. 19, No. 6 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

Mary Capone Natasha Corrett Cindy Gordon Brianna Hobbs Matthew Kadey, RD Kristine Kidd Allyson Kramer Anne Lee, EdD, RDN, LD Jax Peters Lowell April Peveteaux Rebecca Reilly Andrea Tucker, MA CJ Williams

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 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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October/November 2016 GLUTEN FREE & MORE 7

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Eat healthy, get your rest—and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets and effervescent powder packets absorb into your system and stay there to deliver 24-hour immune support and potent antioxidant activity.* So now, more than ever, trust your immune health to Ester-C®… Nothing else works like it.* Available at health, natural food and vitamin specialty stores.

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|

16-AH-1162

October/November 2016 GLUTEN FREE & MORE 23

how tos

BY CINDY GORDON

Hairdos & Don’ts An Ohio salon welcomes all, especially those with gluten sensitivity

24 www.GlutenFreeandMore.com October/November 2016

without gluten,” Bella says. Aveda’s manufacturing facility isn’t dedicated gluten-free, however. Anyone concerned about this can choose a service like balayage (a popular French highlighting technique) where the product doesn’t touch the scalp or avoid coloring altogether.

The Philosophi staff take the gluten-sensitive commitment very seriously. Each staff member pledges not

HAIR WITH ROLLERS PHOTO ©SHUTTERSTOCK/KZENON

M

any people assume their personal care products are free from allergens. But ingredients like wheat, gluten, nut oil and other problematic items can find their way into body lotions, hand creams and hair products.

Although celiac researchers assure us that gluten is not an issue when applied topically—the gluten molecule is too large to be absorbed through the skin—some gluten-sensitive people react when there’s skin contact.

Hair salons are becoming aware of this problem and a few have started to serve this segment of their clientele. That’s exactly what Philosophi Salon in Columbus, Ohio, is doing. This state-of-the-art hair shop has removed all gluten-containing products from its shelves and stockroom and has banned gluten from entering the salon.

“Two of our hair pros and a handful of clients were sensitive to gluten-containing products and we felt compelled to create a safe environment for them,” explains Elizabeth Bella, co-owner of both Philosophi Salon and Phia Salon, a sister establishment (which has not removed gluten) located in a different part of Columbus. Before opening Philosophi, “we actually lost one stylist who was advised by her doctor not to work with gluten-containing products anymore,” Bella says.

Gluten and potential allergens can be lurking in shampoos, conditioners and styling products.

Philosophi sidesteps these issues by using a line of gluten-free, certified organic hair products sold by Intelligent Nutrients.

“Intelligent Nutrients’ retail line is totally glutenfree and we use Aveda hair color, which is formulated

how tos to wear gluten-containing lotions, sprays or creams during their work day. They also pledge to not bring any gluten-containing products onto the shop floor. Stylists talk in depth with clients about their needs and wants and offer personally tailored product recommendations for everyday use.

Bella recalls one client who was often homebound due to sensitivities to gluten, other foods and chemicals in her environment. “She is able to safely receive hair-care services here without a reaction.”

Questions to Ask If there’s no allergy-aware salon near you, protect yourself from accidental exposure by planning ahead. Before making an appointment, check out the salon online and see if its website mentions allergy awareness. Then call and discuss your specific needs. Ask: } What hair products do you use in your salon? (You can then research the products’ ingredients.) } Do you have regular clients who are gluten-sensitive or allergic?

If a salon can’t accommodate you or you’re still not sure about product ingredients, ask whether you can bring your own supplies with you to your appointment.

Many stylists allow their clients to do this, especially if the shop can’t provide safe products. Alternatively, wash and condition your hair beforehand so that you only need a wet rinse before getting your hair cut and styled.

Bella says that providing a safe environment for hair care is important. “Clients compare the deep sense of relief they feel at the salon to being in a 100 percent glutenfree restaurant,” she says. “The change at this salon was worth it to provide that for those with gluten sensitivities.”

Writer Cindy Gordon (vegetarianmamma.com) lives in Columbus, Ohio. For more about Philosophi Salon, visit philosophisalon.com.

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Magazine

BY ALLYSON KRAMER

Eat Lean These skinny plant-based soups are super nourishing

I

PHOTOGRAPHY BY ALLYSON KRAMER

used to think that the key to a happy, healthy life was mastering the art of eating less. Now I know better. Eating lean is not about eating less. It’s about eating mindfully—choosing whole foods and cutting out unpronounceable additives, highly processed ingredients, added sugars and the like.

I solidly back a diet that is not only nutrient dense but also filling. My motto is, if I’m still hungry…eat more!

By “more,” I not only mean more food, but food that is more nutritious—higher in nutrients and lower in calories than a typical fast-food meal or convenience food.

When you eat healthy, wholesome foods, you provide your entire body, from your hair down to your toes, with the nutrients it needs to thrive. Try these colorful, nutritious soups for healthy comfort and delicious inspiration.

32 www.GlutenFreeandMore.com October/November 2016

Cream of Shiitake Soup

Brilliant Beet Soup

MAKES 4 SERVI NGS

MAKES 4 SERVI NGS

Shiitake mushrooms are a fabulous source of iron and they also provide support to your immune and cardiovascular systems. Seek out mushrooms that are dry, plump and clean for best quality and taste. Enjoy this creamy mushroom soup on a cold day and melt your worries away—or at least your worries about what to cook! After sautéing and simmering the vegetables, simply puree them with coconut milk in a blender and you’ve got yourself a warming lunch or a delicious start to dinner.

This gorgeous soup is delightful on the eyes and it also happens to taste pretty wonderful.

If you’re not a fan of beets, this recipe may convert you. The umami flavor of the tomatoes mellows out the earthy beets.

2 cups sliced shiitake mushrooms 1 teaspoon salt 3 cups + 3 tablespoons water, divided 1 small onion, chopped 1 stalk celery, chopped 1 large carrot, chopped 1 cup canned light coconut milk 2 tablespoons chopped scallions

1. Place sliced shiitakes in a 2-quart

PHOTO OF BRILLIANT BEET SOUP BY ALICIA WOODWARD

saucepan along with salt and 3 tablespoons water. Cook over medium-high heat until mushrooms are softened and fragrant, about 5 minutes. Remove from heat and set aside ¼ cup cooked mushrooms.

2. Add onion, celery, carrot and remaining 3 cups water to the saucepan. Return pan to stove, lower heat to medium and cook 20 minutes, stirring occasionally.

3. Remove from heat and let cool briefly.

Then place in a blender along with coconut milk and blend until smooth.

4. Serve soup hot with about 1 tablespoon reserved mushrooms added to each bowl just before serving. Top with scallions.

3 medium tomatoes 2 medium beets or 4 small beets, cleaned and chopped 1 small apple, cored and quartered 2 cloves garlic ❧ Salt 3½ cups gluten-free vegetable broth

1. Preheat oven to 400°F. 2. Place tomatoes, beets, apple and garlic in a metal baking dish lined with an oversize square of foil. Salt lightly and fold the foil over to form a pouch to loosely cover tomatoes, beets, apple and garlic.

3. Place in preheated oven and bake 45 minutes or until beets are tender.

4. Transfer cooked tomatoes, beets, apple and garlic to a blender and add 1 cup vegetable broth. Puree until smooth. Then gradually add remaining vegetable broth to thin. Puree again.

5. Serve cold or transfer to a saucepan to warm gently.

Each serving contains 69 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 118mg sodium, 17g carbohydrate, 3g fiber, 9g sugars, 2g protein, 4Est GL.

Each serving contains 72 calories, 3g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 612mg sodium, 8g carbohydrate, 2g fiber, 3g sugars, 2g protein, 4Est GL.

October/November 2016 GLUTEN FREE & MORE 33

BY JULES SHEPARD

Stuck in a breakfast rut?

Re-ignite your enthusiasm for breakfast with these easy & delicious baked goods.

38 www.GlutenFreeandMore.com October/November 2016

PHOTOGRAPHY BY JULES SHEPARD

Morning Glories

Here’s the solution to boring breakfast. These delicious recipes give new meaning to the phrase, rise and shine.

Classic Coffee Cake MAKES 6 SERVI NGS

Who doesn’t love a great coffee cake, especially when it’s this easy to whip up? This recipe is a delicious reason to get out of bed.

It can be made with egg replacement; see instructions at right.

1½ cups Jules’ Homemade All-Purpose Flour Blend (page 40) 1/4 cup sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon sea salt 2/3 cup milk of choice 1 large egg 1/4 cup canola oil or safflower oil 1/4 cup vanilla yogurt of choice 1 teaspoon pure vanilla extract

inserted into the center comes out clean.

Remove from oven and let cool on a wire rack.

Each serving contains 343 calories, 15g total fat, 4g saturated fat, 0g trans fat, 48mg cholesterol, 448mg sodium, 49g carbohydrate, 1g fiber, 18g sugars, 3g protein, 33Est GL.

For Egg-Free Classic Coffee Cake, omit 1 egg.

Combine 1 tablespoon golden flax meal with 3 tablespoons hot unsweetened applesauce.

Let cool. Use this mixture to replace the egg in step 3.

This marbled cinnamon coffee cake bakes up light and fluffy.

Prepare the wet and dry ingredients and the topping in separate bowls the night before and refrigerate them. In the morning, you can have fresh-baked coffee cake on the table in 45 minutes.

—Madalene Rhyand GF&M’s Test Kitchen

Topping

PHOTOGRAPHY BY JULES SHEPARD

3 tablespoons brown sugar 2 tablespoons softened butter or Earth Balance Buttery Sticks 1 teaspoon ground cinnamon or pumpkin pie spice

1. Preheat oven to 350°F. Grease an 8x8-inch baking pan.

2. In a medium bowl, whisk together flour blend, sugar, baking powder, baking soda and salt until well combined.

3. In a separate bowl, mix together milk, egg, oil, yogurt and vanilla until well combined.

4. Slowly stir liquid mixture into dry ingredients to form a fairly thick, smooth batter. Pour batter into prepared pan.

5. To make topping, mix together brown sugar, butter and cinnamon in a small bowl until combined. Distribute topping over batter. With a knife, make crisscross patterns in the batter to create a marble effect.

6. Place coffee cake in preheated oven and bake 30 to 40 minutes or until a toothpick

October/November 2016 GLUTEN FREE & MORE 39

BY MATTHEW KADEY, MS, RD

Mash in a Flash

A

family meal isn’t complete without a bowl of mashed potatoes on the table. This popular comfort food has long been the home chef’s way of deliciously rounding out a dinner.

Standard mashed potatoes require little more

44 www.GlutenFreeandMore.com October/November 2016

than boiling the spuds, dumping in butter and going to town with a masher. With a few simple tweaks in technique and ingredients, these easy recipes reinvent your mashes, taking this iconic side from meh to memorable.

PHOTOGRAPHY BY MATTHEW KADEY

Quick recipes for perfect potatoes

Mashed Potatoes

Broccoli Potato Mash

MAKES 6 SERVI NGS

MAKES 6 SERVI NGS

If you can’t have dairy in your mashed potatoes, this recipe is the way to go. Olive oil and herbs make this dish light, fresh and satisfying.

Here’s a stealthy way to put more veggies on your menu. Broccoli adds vibrant color and ups the nutritional ante of these mashed potatoes. For some crunch, sprinkle toasted sunflower seeds or chopped almonds over the top as garnish.

2 pounds Yukon Gold or russet potatoes, peeled and cut into 1-inch cubes 1/2 teaspoon salt 1/3 cup extra-virgin olive oil 1/4 teaspoon black pepper 1/4 cup chopped fresh herbs, such as flat-leaf parsley, chives or sage

Broccoli Potato Mash

PHOTOGRAPH OF BROCCOLI POTATO MASH BY MATTHEW KADEY; POTATOES © THINKSTOCK/ISTOCK/ZHEKOS

1. Place potatoes and salt in a large saucepan. Cover with cold water. Bring to a boil and then simmer until potatoes are easily pieced by a knife, about 25 minutes.

2. Drain potatoes, reserving 1 cup cooking liquid in a separate container.

3. Mash drained potatoes with a potato masher or process them with a ricer or a food mill.

4. Slowly pour olive oil into mashed potatoes, stirring well with a wooden spoon to combine. Stir in some reserved cooking liquid until desired consistency is reached.

5. Add black pepper and herbs, stirring to combine.

6. Taste and adjust seasoning as needed.

Serve warm.

Each serving contains 208 calories, 12g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 195 mg sodium, 24g carbohydrate, 4g fiber, 2g sugars, 2g protein, 9Est GL.

 Mashed Potato Flavor Boosters Jazz up your potato mash by mixing in any of these items.  1 sautéed sliced leek  1 cup caramelized sliced shallots  1/2 cup chopped cooked bacon  1 tablespoon prepared horseradish  2 teaspoons grainy Dijon mustard  1 teaspoon lemon zest  1 teaspoon smoked paprika  1 teaspoon toasted fennel seeds  1 gluten-free chipotle chili pepper in adobo sauce, minced  1/2 cup grated Parmesan cheese, Gruyere cheese or grated cheese of choice  1/3 cup chopped Kalamata olives or black olives

1½ pounds Yukon Gold or russet potatoes, peeled and cut into 1-inch pieces 4 cups fresh or frozen chopped broccoli crowns 1/2 cup grated Parmesan cheese, pecorino cheese or grated dairy free cheese of choice 1/2 cup milk of choice, warmed 1/4 cup chopped parsley 2 teaspoons Dijon-style mustard 1/2 teaspoon salt 1/4 teaspoon black pepper

1. Place potato pieces in a steamer basket set in a large saucepan. Fill saucepan with enough water to come just below the basket. Bring to a boil. Then reduce heat to a strong simmer and steam, covered, 10 minutes. Lift lid, place fresh broccoli crowns on top and cover saucepan. If using frozen broccoli crowns, place them on top of the steaming potatoes during the final 2 minutes of cooking. Continue steaming until potatoes and broccoli are tender, about 6 to 8 minutes.

2. Transfer potatoes, broccoli and remaining ingredients to a food processor container and pulse until desired texture is reached. Serve warm.

Each serving contains 140 calories, 3g total fat, 2g saturated fat, 0g trans fat, 9mg cholesterol, 366mg sodium, 22g carbohydrate, 3g fiber, 3g sugars, 7g protein, 9Est GL.

 1/3 cup chopped oil-packed sun-dried tomatoes  1/4 cup prepared pesto  2 tablespoons harissa paste

October/November 2016 GLUTEN FREE & MORE 45

No-Knead BREAD

BY BETH HILLSON

PHOTOGRAPHY BY OKSANA CHARLA

Food editor Beth Hillson makes over America’s popular wheat loaf

48 www.GlutenFreeandMore.com October/November 2016

F

or months, our publisher, Phil Penny, has rhapsodized about his homemade bread. It’s a no-knead wheat loaf that’s based on a recipe published in The New York Times, courtesy of Jim Lahey of Sullivan Street Bakery. Phil makes it every week.

He says it’s beautiful, tastes terrific, requires no special ingredients and, best of all, takes barely any effort to produce a perfect loaf.

PHOTOGRAPHY BY OKSANA CHARLA

No-knead bread became the rage a couple of years ago for people who bake with wheat flour. Its popularity was based on easy prep: Mix it up in a bowl, let it rest on the counter up to 18 hours and stick it in the oven. Voila!

Homemade bread.

Phil challenged me to turn his bread into a gluten-free version. I picked up the gauntlet and created this great-tasting, gorgeous loaf—no gluten, no dairy, no eggs.

I adjusted some of the ingredients in Phil’s recipe to mimic gluten’s baking attributes.

In place of wheat flour, I created a blend of gluten-free flours and starches and added a little xanthan gum. Instead of eggs, which are often used in gluten-free bread for texture and rise, I used flax meal so the dough could rest on the counter overnight.

I experimented with the amount of water, adding too much in my first batch, not enough in the second. Too much water made the dough clay-like in texture and produced a hard rather than crusty exterior. Too little resulted in a dry, crumbly loaf.

The original recipe called for a tiny bit of yeast. That worked okay with wheat dough but wouldn’t produce enough lift for glutenfree dough. I tweaked the yeast, upping it in one batch and then reducing that a bit to slow the fermentation process and lessen the sourdough taste a smidge.

Baking the loaf in a Dutch oven produced great results—just enough steam to create a chewy crust. Unlike Phil’s version, this dough rests 8 to 12 hours (not 18) or overnight.

TIP L ooking for a great Dutch oven?

Le Creuset, Lodge, Nordic Ware and Staub produce Dutch ovens made with quality materials and snug-fitting lids.

Beth’s No-Knead Bread MAKES 1 BOULE

This gluten-free version of no-knead bread is dairy-free and egg-free, too. For best results, bake the loaf in a 4-quart Dutch oven fitted with a lid. The dough is easy to prepare and it’s very versatile. Use it to make delicious rolls and breadsticks (instructions on pages 50 and 51).

1/4 cup flax meal ¾ cup hot water 3 cups sorghum flour 1½ cups potato starch (not potato flour) 1 cup sweet rice flour ½ cup tapioca starch/flour 4 teaspoons xanthan gum 2 teaspoons salt 3½ teaspoons yeast 2 cups + 1 tablespoon warm water, divided 1/4 cup honey ❧ Olive oil, to brush top, optional

1. In a medium bowl, combine flax meal with hot water and let sit until thickened into a gel, about 5 minutes.

2. Meanwhile, in a large bowl, mix together sorghum flour, potato starch, sweet rice flour, tapioca starch/flour, xanthan gum and salt. Set aside.

3. Stir yeast, ½ cup warm water and honey into flax gel. Let sit 15 minutes or

until mixture becomes foamy. Stir this into dry ingredients.

4. Add 1½ cups warm water, a little at a time, until dough is smooth and silky to touch but not sticky. Add 1 tablespoon more water if dough still has some dry spots. Dough will be shaggy. Don’t worry about smoothing it out at this point.

5. Cover the bowl with plastic wrap and let dough sit on the counter 8 hours or overnight in a draft-free, fairly warm spot (about 70°F). Dough will rise but it won’t double in size.

6. Coat a sheet of parchment paper with oil. Place dough on parchment.

Smooth out dough and roll it in oil to coat. Then set dough in a 4-quart Dutch oven, cover and let rise 1 hour.

7. Preheat oven to 450°F. 8. Gently score top of dough with a sharp knife. Brush the top with oil, if desired. Cover with lid and bake in preheated oven 30 minutes. Remove lid and bake another 30 to 40 minutes or until an instant read thermometer inserted in the bread reads 190 to 200°F. 9. Cool loaf completely before slicing.

Loaf yields 14 slices. Each slice contains 261 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 335 mg sodium, 57g carbohydrate, 3g fiber, 5g sugars, 5g protein, 36Est GL.

October/November 2016 GLUTEN FREE & MORE 49

BY REBECCA REILLY

Pumpkin Eater Pumpkin packs tons of flavor nutritional punch

&

52 www.GlutenFreeandMore.com October/November 2016

PHOTO OF SLICED PUMPKIN © ZOONAR/ZOONAR RF

D

on’t limit pumpkin to Halloween jacko-lanterns and Thanksgiving pies. This gorgeous gourd is worthy of much more attention. Loaded with vitamins and nutrients and low in fat and calories, pumpkin is both healthy and delicious.

This year, expand your thinking and take advantage of pumpkin’s rich offerings.

Try these scrumptious ways to include America’s favorite fall fruit in your menu planning.

New England Molasses Pumpkin Pie MAKES ONE 8-INCH OR 9-INCH PIE

This filling is rich, flavorful and darker than traditional pumpkin pie. It can be made with egg replacement; see instructions below.

Pumpkin Whipped Topping

5. To make the topping, beat whipping

1 cup whipping cream or dairy-free whipped topping ¼ cup canned pure pumpkin puree 1 tablespoon raw honey

cream until stiff peaks form. In a separate small bowl, combine 1/4 cup pumpkin puree and honey. Gently fold pumpkin mixture into whipped cream. Refrigerate until used to top pie. Alternatively, use dairy-free whipped topping of choice to top pie.

6. Cut pie into slices. Top each slice with a dollop of pumpkin whipped topping or dairy-free whipped topping.

1. Preheat oven to 400°F. Have an 8-inch Crust 1 prepared gluten-free pie crust or 1 recipe Classic Flaky Pastry Crust (page 54), unbaked

Filling

Pie yields 8 slices. Each slice with topping contains 408 calories, 21g total fat, 13g saturated fat, 0g trans fat, 137mg cholesterol, 236mg sodium, 52g carbohydrate, 2g fiber, 33g sugars, 4g protein, 29Est GL. Each slice without topping contains 294 calories, 10g total fat, 6g saturated fat, 0g trans fat, 96mg cholesterol, 225mg sodium, 48g carbohydrate, 2g fiber, 30g sugars, 3g protein, 28Est GL.

For Egg-Free New England Molasses Pumpkin Pie, omit eggs. Combine 4 tablespoons cornstarch with 5 tablespoons water, mixing well. Pour into wet ingredients. Add 1/2 teaspoon more vanilla in step 2. After baking, chill 1 hour to firm the filling before serving.

PHOTOGRAPHY BY REBECCA REILLY

¼ cups canned pure pumpkin puree 1 1/2 cup brown sugar or finely ground coconut sugar 1/2 cup real maple syrup 2 tablespoons molasses 1/2 teaspoon sea salt 1/4 teaspoon ground ginger 1 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/8 teaspoon grated fresh nutmeg 1 tablespoon cornstarch or arrow- root powder 2 large eggs + 1 yolk 1 cup canned light coconut milk or light cream 1/2 teaspoon pure vanilla extract

or 9-inch unbaked gluten-free pie crust ready. If using Classic Flaky Pastry, generously grease an 8-inch or 9-inch pie pan; roll out the dough to fit inside prepared pie pan and hang over the sides. Place dough in pan and crimp the edges.

2. To make the filling, place 11/4 cups pumpkin puree, brown sugar, maple syrup, molasses, salt, ginger, cinnamon, cloves, nutmeg, cornstarch, eggs and yolk, coconut milk and vanilla in a large mixing bowl and beat until well combined. Pour mixture into crust.

3. Place pie in preheated oven on nextto-the-bottom rack and bake 15 minutes.

Move pie to middle rack, reduce heat to 350°F and bake until center is set but slightly jiggly when shaken, about 35 minutes.

4. Remove pie from oven and let cool on a wire rack.

October/November 2016 GLUTEN FREE & MORE 53

Cleansing Sides & Salads

WHOLESOME, VIBRANT RECIPES FOR REVITALIZING YOUR HEALTH

PHOTOGRAPHY © LISA LINDER

Recipes by Natasha Corrett

October/November 2016 GLUTEN FREE & MORE 57

MAKES 2 SERVI NGS

Pear and fennel, two toxin-reducing ingredients, combine in this refreshing salad.

1 ripe pear 1 lemon, cut in half 1 fennel bulb, fronds reserved for garnish ½ medium pomegranate 1 tablespoon gluten-free tamari ¼ teaspoon ground allspice 2 tablespoons pumpkin seeds 41/3 cups arugula leaves 1 small cucumber (1¾ cups), sliced and cubed ❧ Zest of 1 lime, finely grated

Dressing ¼ cup olive oil ❧ Juice of 1 lime 11/8 cups dill sprigs ❧ Himalayan pink salt, to taste

1. Peel, core and slice pear and immediately squeeze half the lemon over it to stop it from turning brown.

2. Finely slice fennel (preferably with a mandolin) and squeeze the other lemon half over it.

3. Place one pomegranate half, cut side down, in your palm and bang the back of a wooden spoon on the rounded side. This releases the seeds into your palm and you can then just let them fall between your fingers into a bowl.

4. In a pan, put tamari and allspice over low heat and stir in pumpkin seeds. The spices attach to the seeds when they’re warmed. After 2 minutes, remove pan from heat and set aside to cool.

5. To make the dressing, put olive oil,

Filling

lime juice, dill and salt into a blender and process until smooth.

6. Arrange arugula, sliced pear, sliced fennel and cubed cucumbers into a bowl. Pour dressing over it and toss well. Top with toasted pumpkin seeds, fennel fronds, pomegranate seeds and a sprinkle of lime zest.

1 tablespoon sunflower oil 1 clove garlic, grated 1 red onion, diced ¼ teaspoon ground cumin ¼ teaspoon ground turmeric 1 teaspoon coriander seeds 3-4 (about 11/3 pounds) vine-ripened tomatoes, quartered 1/3 cup water, more as needed 2 tablespoons chopped cilantro + sprigs, for garnish ¼ cup grated pecorino cheese, optional

Each serving contains 529 calories, 35g total fat, 5g saturated fat, 0g trans fat, 0mg cholesterol, 589mg sodium, 53g carbohydrate, 12g fiber, 26g sugars, 11g protein, 15Est GL. Each serving without dressing contains 281 calories, 8g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 585mg sodium, 51g carbohydrate, 12g fiber, 25g sugars, 11g protein, 14Est GL. Each tablespoon of dressing contains 41 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.

© Natasha Corrett. Recipe taken with permission from Honestly Healthy Cleanse

by Natasha Corrett (Hodder & Stoughton $29.95).

Baked & Stuffed Eggplant MAKES 4 SERVI NGS

This dish is delicious for dinner and makes a great cold lunch the next day. Add some cooked quinoa or brown rice to the tomato filling to make it more substantial. Serve with a side salad or enjoy on its own.

2 medium eggplants, halved lengthways 2 tablespoons sunflower oil ¼ teaspoon black onion seeds

58 www.GlutenFreeandMore.com October/November 2016

1. Preheat oven to 350°F. 2. Score the flesh of each eggplant half with a sharp knife. Place on a baking tray, drizzle with 2 tablespoons sunflower oil and sprinkle with onion seeds. Place in preheated oven and bake 40 to 45 minutes until flesh is soft.

3. To make the filling, heat 1 tablespoon oil in a large pan and sauté garlic, onion, cumin, turmeric and coriander seeds 1 minute. Once oil is absorbed, add tomatoes and 1/3 cup water.

Simmer on medium-high heat 15 minutes until mixture has reduced and tomatoes are soft and saucy. Add more water as needed.

4. Carefully scoop flesh out of eggplants, leaving skin intact. Roughly chop the flesh and add to tomato mixture. Cook 5 more minutes and then add chopped cilantro.

5. Spoon filling into eggplant skins. Sprinkle with pecorino cheese, if desired, and return to oven until cheese is melted. Top with cilantro sprigs and serve.

Each serving contains 190 calories, 11g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 12 mg sodium, 24g carbohydrate, 11g fiber, 10g sugars, 4g protein, 7Est GL. © Natasha Corrett. Recipe taken with permission from Honestly Healthy Cleanse by Natasha Corrett (Hodder & Stoughton $29.95).

PHOTOGRAPHY © LISA LINDER

Zesty Pear & Fennel Salad

thanksgiving

Turkey & Gravy A classic holiday bird, 4 ways

62 www.GlutenFreeandMore.com October/November 2016

W

hen it comes to the traditional holiday meal, roast turkey and gravy are front and center. If you’re dreading the preparation, relax! Any one of these recipes will help you deliver the perfect bird.

Turkey readily soaks up the flavors of spices and marinades, so it can be made in many flavorful ways. These recipes rely on a range of fresh, wholesome ingredients to breathe new life into your holiday menu. At the same time, they lean heavily on traditional favorites, like apple cider and cranberries, to bring out the best in your bird.

Southwest Roasted Turkey M A K E S O N E 1 0 - TO 1 2 - P O U N D T U R K E Y

A spice rub and mop give this turkey a lovely Southwestern flare and render flavorful pan juices for Southwest Apple Cider Gravy. Mix the rub ingredients ahead of time. Cover the turkey with this blend and let it sit in the refrigerator overnight for maximum flavor.

This recipe makes enough for a 12-pound turkey. Double the recipe for a larger bird.

Store remaining rub in an airtight container at room temperature up to 3 months.

Turkey 1 (10-12 pound) turkey

Turkey Rub*

PHOTOGRAPH BY BRIAN AMBROSE PHOTOGRAPHY

M A K E S 1 0 TA B L E S P O O N S

1 tablespoon kosher salt 2 tablespoons light brown sugar, packed 1½ teaspoons black pepper 1/4 cup sweet Spanish paprika 1 tablespoon mild chili powder 1 tablespoon garlic powder 1/2 teaspoon ground red chipotle, ancho chili, cumin or allspice

Turkey Mop

1. Remove giblets, neck, heart and kidneys from turkey. Trim excess fat at neck area.

Rinse turkey thoroughly inside and out and pat dry. Place turkey in a roasting pan.

2. To make the rub, blend all rub ingredients together. Generously sprinkle turkey with the rub. Refrigerate the bird overnight.

3. Preheat oven to 400°F. 4. To make the mop, mix all mop ingredients together. Generously baste turkey with some of the mop.

5. Place turkey in preheated oven and roast 30 minutes. Reduce oven temperature to 350°F and continue roasting until an instantread thermometer inserted into the deepest part of the thigh registers 165°F, about 2½ to 3 hours for a 10- to 12-pound turkey. Baste the turkey with additional mop at 30-minute intervals.

6. When turkey is done, remove it from the oven and let it rest 20 minutes before carving.

Serve with Southwest Apple Cider Gravy.

Each 3-ounce serving of dark meat contains 156 calories, 6g total fat, 3g saturated fat, 0g trans fat, 72mg cholesterol, 66mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 24g protein, 0 Est GL. Each 3-ounce serving of white meat contains 132 calories, 3g total fat, 0g saturated fat, 0g trans fat, 57mg cholesterol, 54mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 24g protein, 0 Est GL.

MAKES ABOUT 2/3 CU P

½ cup cider vinegar 2 tablespoons light brown sugar, packed 4 teaspoons olive oil

*TIP T his versatile rub can also be

used on brisket and chicken.

Try preparing them in a slow cooker for delicious results.

Recipes on this page by food editor Beth Hillson (bhillson@GlutenFreeAndMore.com).

Hillson is author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).

Southwest Apple Cider Gravy MAKES 1¼ CUPS

Serve this flavorful gravy with warm slices of Southwest Roasted Turkey.

1 large shallot, chopped 1 tablespoon olive oil 1 tablespoon apple cider vinegar 1½ cups cider or apple juice ½ cup drippings from roasted turkey or 1/2 cup gluten-free chicken broth 2 teaspoons cornstarch 1 tablespoon water 1 teaspoon butter or dairy-free alternative, optional, swirled into gravy

1. In a skillet over low heat, sauté shallots in olive oil until shallots are softened but not browned. Add vinegar and simmer until reduced by half.

Add cider and simmer until reduced by half.

2. Spoon drippings from roasted turkey into a bowl and skim off the fat. Add about ½ cup drippings to the skillet and bring to a slow simmer.

3. In a small bowl, mix cornstarch into water until smooth. Stir into simmering gravy.

4. Pour hot gravy into a gravy boat. Swirl in butter, if using, immediately before serving.

Each tablespoon contains 29 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 3g carbohydrate, 0g fiber, 2g sugars, 0g protein, 1Est GL.

October/November 2016 GLUTEN FREE & MORE 63

Winning STUFFING

Our readers share their best-loved recipes

W

e asked our readers to tell us their familyfavorite gluten-free stuffings. Here are the time-honored recipes that two readers serve to their families every Thanksgiving.

Cornbread Sausage Stuffing

Sweet Tater Quinoa Stuffing

M A K E S 1 2 TO 1 5 S E R V I N G S

M A K E S 4 TO 6 S E R V I N G S

—Brianna Hobbs, Albuquerque, NM

1 cup uncooked wild rice 2 cups gluten-free chicken broth or

vegetable broth, divided 11/2 cups water 1 tablespoon olive oil 1 cup diced onions 1/2 cup chopped celery 1 cup sliced mushrooms 1 teaspoon salt 1 teaspoon Cajun seasoning, divided 1/4 teaspoon ground black pepper 1 9x9-inch pan of gluten-free cornbread 3/4 cup pecans or sunflower seeds 1/2 pound Andouille sausage links 2 tablespoons fresh chopped parsley 1/4 cup butter or dairy-free alternative,

melted

1. In a medium pot, simmer wild rice in 11/2 cups broth and 11/2 cups water, covered, until

tender, about 40 to 45 minutes. Remove from heat and drain off any excess liquid.

2. In a skillet, heat olive oil over medium heat and saute onions and celery until softened and translucent. Add mushrooms and sauté until softened. Season with salt, 1/2 teaspoon Cajun seasoning and pepper.

3. Cut cornbread into 1-inch cubes. Part of it will crumble into smaller bits—that’s okay. You’ll get a good mix of bigger and smaller pieces.

4. Toast the pecans or sunflower seeds in a dry skillet over medium heat until fragrant.

5. Fry, grill or bake Andouille sausage links until cooked through. Let cool. Slice each link in half lengthwise and then chop into small pieces.

6. Preheat oven to 375°F. Lightly grease a 3-quart baking dish.

7. Toss cornbread, sauteed vegetables, wild rice, sausage, parsley, remaining 1/2 teaspoon Cajun seasoning and toasted pecans together in prepared baking dish.

Drizzle with remaining 1/2 cup broth and melted butter.

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

Each serving contains 229 calories, 10g total fat, 3g saturated fat, 0g trans fat, 23mg cholesterol, 509 mg sodium, 30g carbohydrate, 1g fiber, 4g sugars, 7g protein, 19 Est GL.

68 www.GlutenFreeandMore.com October/November 2016

I’m a maverick cook and this recipe grew out of many norecipe romps in my kitchen.

It was inspired by my celiac diagnosis and a love for sweet potatoes and savory-sweet flavor. It helps make my holiday table friendly to every guest, no matter their dietary needs.

—CJ Williams, Boston, MA

1 large raw sweet potato, chopped into

½-inch cubes 1 cup raw quinoa, cooked per package instructions 1/4 cup fresh parsley, roughly chopped 1 tablespoon chopped fresh sage 1 tablespoon + 1 teaspoon extra virgin

olive oil, avocado oil or coconut oil, divided 1 tablespoon pumpkin seeds 1 teaspoon fenugreek 3 stalks celery, finely diced 1 small fennel bulb, finely diced 1/2 white onion, finely diced 1 teaspoon peppercorns, crushed 1/2 teaspoon dried thyme 1 tablespoon raisins 1/4 cup gluten-free chicken broth or turkey drippings

1. Preheat oven to 350°F. Grease an 11x7-inch baking dish.

2. In a large bowl, toss sweet potato cubes

PHOTOGRAPH OF CJ WILLAMS BY MARION TERRELL; STUFFING PHOTO BY BRIANNA HOBBS

This Cajun-style dressing is enhanced with wild rice and pecans. Savory, nutty and just a little sweet, it’s perfect for a Thanksgiving feast. My family has been making some version of this recipe every year since I was a little girl.

Growing up, I thought all stuffing was made with cornbread! This version is dressed up with sausage, almost a meal in itself. My whole family looks forward to it every Thanksgiving.

PHOTOGRAPH OF STUFFED TURKEY ©THINKSTOCK/ISTOCK/OLGNA

and cooked quinoa with parsley and sage. Drizzle with 1 tablespoon oil. Set aside.

3. Place pumpkin seeds and fenugreek in a large skillet over low heat and toast until pumpkin seeds brown and become fragrant. Remove pumpkin seeds and fenugreek from pan.

4. Place remaining 1 teaspoon oil in the pan and increase heat to medium. Add celery, fennel and onion and cook until onion is translucent and fennel is tender. Remove from heat and add to sweet potato and quinoa mixture.

5. In a bowl, combine crushed peppercorns and thyme, toasted pumpkin seeds, toasted fenugreek and cooked vegetables. Add to sweet potato and quinoa mixture, stirring to combine.

Stir in raisins.

6. Place stuffing in prepared baking dish. Drizzle broth over stuffing.

7. Place in preheated oven and bake, covered, until completely heated through, about 30 minutes. Remove and serve piping hot.

Stuffing Matters

Follow these tips for dressing your bird.

Never stuff your turkey with dressing that contains uncooked eggs or raw meat. These items should be thoroughly cooked before they’re added to the stuffing and placed inside the bird.

Stuffing can be prepared a day ahead.

Mix wet and dry ingredients in separate bowls and store them covered in the refrigerator. When you’re ready to bake the stuffing, combine ingredients and proceed with the recipe.

Don’t stuff the turkey until roasting time. Then fill the cavity loosely so the dressing has room to expand and the turkey cooks more evenly.

Add pan juices. If you cook the stuffing in a baking dish, add pan juices from the turkey or giblet broth (simmer giblets on the stove to make broth for stuffing and gravy) before baking to add extra flavor.

Refrigerate leftover turkey and stuffing within two hours after roasting. Place leftovers in shallow containers and use them within three to four days.

Each serving contains 126 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 68 mg sodium, 18g carbohydrate, 4g fiber, 3g sugars, 4g protein, 7Est GL.

October/November 2016 GLUTEN FREE & MORE 69

GLUTEN-FREE DIET | Quick-Start Guide

H

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

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

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

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

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

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

Research indicates that pure, uncontaminated oats consumed in moderation (up to 1/2 cup dry oats

daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States. Consult your physician or dietitian before including oats in your diet and for regular monitoring.

➥ Grains allowed Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Garfava, Sorghum, Quinoa, Millet, Buckwheat, Arrowroot, Amaranth, Teff, Montina, Flax and Nut Flours.

➥ Grains not allowed in any form Wheat (Einkorn, Durum, Faro, Graham, Kamut, Semolina, Spelt), Rye, Barley and Triticale.

➥ Foods/products that may contain gluten Marinades Beers, Ales, Lager Nutritional Supplements Breading & Coating Mixes

Pastas Brown Rice Syrup Processed Luncheon Meats Communion Wafers

Croutons Sauces, Gravies 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.

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.

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.

Keep in mind

➥ What about alcohol?

Always read the label

If In Doubt, Go Without

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

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Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

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Got Glutened?

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Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

Healthier Brain Gluten-Free Tax Breaks

April/May 2016

Be a food detective

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

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

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

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.

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

in your

Slow Cooker

Gluten Free & More Pantry

Substitution Solutions

F or step-by-step flour blend instuctions, go to GlutenFreeandMore.com/flourblend

Milk

Buttermilk

Yogurt

Butter

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

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

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

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

1 7/8 7/8 7/8

1 cup unsweetened applesauce 1 cup fruit puree

1 1 1 1 1

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

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

Gluten-Free Flour Substitutions

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

All-Purpose Flour Blend MAKES 3 CUPS

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

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

--------

Self-Rising Flour Blend MAKES 3 CUPS

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

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

High-Fiber Flour Blend

High-Protein Flour Blend

MAKES 3 CUPS

MAKES 3 CUPS

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

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

1 cup brown rice flour or sorghum flour ½ cup teff flour (preferably light) ½ cup millet flour or amaranth flour 2/3 cup tapioca starch/flour 1/3 cup cornstarch or potato starch Each cup contains 481 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 105g carbohydrate, 8g fiber, 0g sugars, 9g protein, 68Est GL.

1 cup white or brown rice flour (or combination) 3/4 cup bean flour or chickpea flour 3/4 cup arrowroot starch, cornstarch or potato starch ½ cup tapioca starch/flour Each cup contains 462 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 17mg sodium, 100g carbohydrate, 5g fiber, 3g sugars, 9g protein, 66Est GL.

General Guidelines for Using Xanthan or Guar Gum Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.

■ Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.

■ Add 1 teaspoon per cup of flour blend to make yeast bread or other baked items that call for yeast.

■ Add 1½ teaspoons per cup of flour blend to make pizza dough or pie crust.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.

Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.

78 www.GlutenFreeandMore.com October/November 2016

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, 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

gluten-free flours

GF Flour Replacements

Vegan Macaroons 2 cups Let’s Do...Organic® Sweetened Organic Shredded Coconut 4 Tbsp Maple syrup cup Native Native Forest Forest®® Organic 11 cup Organic Coconut Coconut Milk Milk 11 tsp tsp. Vanilla Vanilla ® Organic 33 Tbsp Do...Organic ® Organic Tbsp Let’s Let’s Do...Organic Coconut Flour Coconut Flour

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

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

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Brown Rice Flour

Amaranth Flour

Corn Flour

Preheat the oven to 350°F. Combine all ingredients in a medium sized saucepan over medium heat.

Stir frequently for 3-5 minutes or until mixture has thickened. Remove from heat and allow to cool slightly until cool enough to the touch.

Spoon out by the tablespoonful and shape into slightly flattened balls on a lined/greased baking sheet.

Cook for 20-25 minutes until golden brown.

Allow to cool before enjoying. Makes about 20 cookies.

Stabilizers

Starches

Gums

Amaranth Flour

Almond Flour

Arrowroot Powder

Agar Powder

Buckwheat Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Chickpea Flour

Flax Seed Meal

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Ground Chia Seed

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Oat Bran

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Potato Flour (not Potato Starch)

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

What do you know about Celiac Disease? (probably less than you think)

celiac.org 818.716.1513

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.

GETANSWERS. NOW.

October/November 2016 GLUTEN FREE & MORE 79

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

recipe index & Allergen Guide Breakfast Classic Coffee Cake, page 39 Round Pumpkin Cornbread Scones, page 55

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

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

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■ Soy-Free ✱ Soy-Free substitutions provided.

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

Bread Banana Bread, page 40 Beth’s No-Knead Bread, page 49 Carrot Muffins, page 41 Flaky Biscuits, page 42 Italian Breadsticks, page 51 No-Knead Breadsticks, page 50 No-Knead Rolls, page 51 Pumpkin Cranberry Bread, page 56

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Stuffing Cornbread Sausage Stuffing, page 68 Sweet Tater Quinoa Stuffing, page 68

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Entrees Braised Turkey Drumsticks, page 67 Brined Turkey, page 66 Herb Roasted Turkey, page 64 Southwest Roasted Turkey, page 63

Gravy Bourbon Gravy, page 67 Orange-Cranberry Gravy, page 67 Shiitake Mushroom Gravy, page 64 Southwest Apple Cider Gravy, page 63 80 www.GlutenFreeandMore.com October/November 2016

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

■ ■

Salads Braised Fennel & Grapefruit Salad, page 61 Winter Greek Salad in a Bag, page 60 Zesty Pear & Fennel Salad, page 58

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

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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.

BISCUITS PHOTO BY JULES SHEPARD

Brilliant Beet Soup, page 33 Carrot Rutabaga Butternut Bisque, page 34 Cream of Shiitake Soup, page 33 Sweet Potato Cauliflower Soup, page 36 Turkey Stock, page 65