Gluten Free & More April-May 2017

Gluten & MFree ORE Make It Tonight! Quick Paleo-Style Meals

#1 magazine for people with food allergies & sensitivities

Foods You CRAVE

Roasted Veggie Salads

Donuts! Donuts!

Specialty BREADS Delicious

DESSERTS GF & GASSY

Celiac Diagnosis: Do You Really Need a Biopsy?

Cinnamon Sugar Donuts page 36

April/May 2017

Dr. Weil’s Tips to Stop Inflammation

Display until May 31, 2017

GlutenFreeandMore.com

Gluten & FMree ORE

contents April/May 2017

Cinnamon Sugar Donuts, page 36

APRIL/MAY 2017 FOODS YOU CRAVE I DONUTS! DONUTS! I SPECIALTY BREADS I SPRING DESSERTS I GF & GASSY I STOP INFLAMMATION I IN LOVE WITH KALE

Gluten&MFree ORE Make It Tonight! Quick Paleo-Style Meals

features

#1 magazine for people with food allergies & sensitivities

Foods You CRAVE

Roasted Veggie Salads

Donuts! Donuts!

Specialty BREADS

28 Green Giant

48 Delicious Desserts

34 DIY Donuts

52 Grain-Free Dinners

Tasty new ways to love kale.

Delicious

DESSERTS GF & GASSY Dr. Weil’s Tips to Stop Inflammation Celiac Diagnosis: Do You Really Need a Biopsy?

Homemade donuts are a universal hit.

Cinnamon Sugar Donuts page 36

April/May 2017

GLUTEN FREE & MORE

COVER PHOTOGRAPHY BY CHRYSTAL CARVER; LEMON CURD CELEBRATION CAKE BY CAROLINE POTTER

on the cover

Sweet, paleo-inspired treats to celebrate spring.

Make it tonight! Delicious paleo-style meals in 45 minutes or less.

Display until May 31, 2017

GlutenFreeandMore.com

in every issue 6 We Hear You 8 Editor’s Note 9 Contributors 76 GF Flour Replacements 77 Substitution Solutions 78 Gluten-Free Diet Quick Guide 79 Casein-Free Diet Quick Guide 80 Recipe Index & Allergen Guide

40 Fresh Bread & Buns

Favorites for springtime.

44 Small Bites

Handheld foods for entertaining and on-the-go eating.

60 Roasted Salads

Crank up your oven. Roasted vegetables put more flavor in your salad bowl.

April/May 2017 GLUTEN FREE & MORE 3

departments lifestyle

10 You Said It

Life is hectic. So we asked you, “How do you make time to take care of yourself?” Here’s what you told us.

56 42

55

12 Fit Fitness Into Your Day How to exercise when you’re busy.

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

must haves

18 Don’t Miss This!

Products we think you’ll love.

35

41

20 Donuts We review the best gluten-free donuts on the market.

health

how tos

66 The Anti-Inflammatory Diet

Choose the right summer camp.

69 Research Roundup

24 Eat, Kiss, Love

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

Dr. Andrew Weil’s tips for healthier eating.

22 Happy Campers

A guide to romance for the newly diagnosed.

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

71 Diagnosis: Celiac Is the intestinal biopsy really necessary?

74 Gluten-Free & Gassy

The top 7 reasons you’re still feeling sick.

food for thought

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

GLUTEN-FREE DIET | Quick-Start Guide

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recipe index & Allergen Guide

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.

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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.

Appetizers Artichoke and White Bean Dip Beverages Chai Sweet Potato Smoothie Pineapple Salsa Smoothie Raspberry-Lemon Cheesecake Smoothie ➥ Grains allowed ➥ Grains not allowed in Taste-Like-Ice-Cream Kale Smoothie any form Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, Breakfast Garfava, Sorghum, Quinoa, Millet, Buckwheat, Wheat (Einkorn, Durum, Faro, Graham, Kamut, Acai Granola Bowl Arrowroot, Amaranth, Teff, Montina, Flax and Semolina, Spelt), Rye, Barley and Triticale.

Overnight French Toast Casserole Nut Flours.

Quinola Cereal Whole Grain Matcha Cereal ➥ Foods/products that may contain gluten Breads Video Instructions Cinnamon Raisin Bread Beers, Ales, Lager Marinades Wheat Free Is Not For step-by-step flour blend Breading & Coating Mixes Nutritional Supplements Coffee Cake instuctions, go to Gluten Free Brown Rice Syrup Pastas LivingWithout.com/flourblend.

Flax Garlic Flatbread Products labeled wheat Communion Wafers Processed Luncheon Meats free are not necessarily Molasses Oat Bread Croutons gluten free. They may still Sauces, Gravies Multigrain Bread contain spelt, rye or barleyButter Dressings Yogurt Self-basting Poultry Buttermilk Sesame Seed Italian Bread Milk based ingredients that are 1 cup (1 stick = 8 tablespoons = ½ cup = 4 ounces) Drugs & Over-the-Counter Medications Soy Sauce Depending on the recipe, replace Soy Sauce Solids on the recipe, replace 1 cup Depending 1 cup replaceand Teff Pumpernickel Depending on the recipe, not gluten free. Spelt is a Depending on the recipe, replace Energy Bars 1 of the following: Soup Bases yogurtofwith buttermilk with 1 of the following: form wheat.

Toaster Pastries cow's milk with 1 of the following: 8 tablespoons butter with 1 of the Flour & Cereal Products Stuffings, Dressings yogurt coconut or rice soy, cup 1 Salad Dressing 1 cup soy milk + 1 tablespoon 1 cup rice milk Herbal Supplements following: Thickeners (Roux) unsweetened 1 cup in lemon juice or 1 tablespoon Berry Red Vinaigrette Keep mindapplesauce 1 cup fruit juice Imitation Bacon Vitamins & Mineral Supplements 8 tablespoons Earth Balance (Nonpuree fruitgluten-free 1 cupthe Starting cider vinegar (Let stand until Soups 1 cup coconut milk Imitation Seafood Dairy) Buttery Spread or Sticks diet before being tested slightly thickened.)

Chilled Avo and Cuke Soup 1 cup goat's milk, if tolerated for celiac disease makes an 8 tablespoons Spectrum Organic ➥ How about alcohol?

1 cup coconut milk Watermelon Gazpacho Is The Bomb!

1 cup hemp milk accurate diagnosis difficult.

Shortening cup rice milk Entrees Distilled alcoholic beverages and vinegars (except malt vinegar) are gluten 7⁄8 free. Distilled products 8 tablespoons coconut oil cup fruit juice 7⁄8 are Black Bean Burgers do not contain any harmful gluten peptides. Wine and hard liquor beverages gluten free.

8 tablespoons vegetable or olive oil 7⁄8 cup water Chicken Mole Stew Unless labeled otherwise, beers, ales and lagers are NOT gluten free.

For reduced fat: LIVING WITHOUT’s Veggie Quice with Polenta Crust 6 tablespoons unsweetened appleThe magazine with Desserts Always read the label of choice & Bars & MORE fat tablespoons 2 + sauce Happy Halloween the answers The key to understanding the gluten-free diet is to become a good label reader.

Chocolate Macroon Squares !

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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 ½ cup dry oats daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States.

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

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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) ✱ Recipe can be made dairy-free. + 1 teaspoon baking powder ✱ Recipe can be made egg-free.

Low Sugar 5g sugar or less per serving Low Salt 140mg sodium or less per serving Quick & Easy 30 minutes or less for prep and cooking

KALE SMOOTHIE PHOTO BY BRYNN HOUSKA

82 A Reminder

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.

April/May 2017

Diet Does It L

ike many people across America, I was glued to my television the night the New England Patriots scored their dramatic and historic win over the Atlanta Falcons. It wasn’t because I am a football fan. (Far from it.) It was because of quarterback Tom Brady’s diet.

According to his private chef, Brady eats a 100 percent gluten-free diet that’s organic and mostly plant-based with a primary focus on antiinflammatory foods. Brady, age 39, arguably the greatest quarterback in NFL history, publicly credits the diet for his amazing longevity and prowess on the football field.

No matter which team you supported, I say bravo to Tom Brady for giving added respectability to healthy eating. He publicly pointed out the importance of eating well and promoted diet’s link to optimal health and maximum performance.

Two of Brady’s overarching dietary themes— eat more vegetables and watch out for inflammation—are featured in this issue. Check out our flavorful ways to enjoy kale (“Green Giant,” page 28) and salads (“Roasted Salads,” page 60). And don’t miss the recipes for super-nutritious, superdelicious meals (“Grain-Free Spring Dinners,”

In This Issue This delicious recipe for gluten-free cookies is “simple and endlessly adaptable.”

—Mark Bittman, celebrated food writer and former New York Times food columnist (“Delicious Desserts,” page 50)

8 www.GlutenFreeandMore.com April/May 2017

page 52). These quick, easy-to-make dishes, created with your busy lifestyle in mind, are packed with vegetables.

We also bring you practical advice from wellknown nutritional expert Dr. Andrew Weil. (“Dr. Weil’s Tips for Anti-Inflammatory Eating,” page 66). HIs six steps to reduce harmful inflammation are particularly important for those with celiac disease and other autoimmune conditions.

Everyone in the gluten-free, food-allergic community knows from hard-won personal experience that diet directly impacts health. We also know that diet can affect mood, cognition, energy levels, athletic ability, academic performance, behaviors—the list goes on and on. In addition, we know how critical it is to watch what we consume. We live these truths every day.

So my takeaway from Brady’s phenomenal success is this: Winners pay attention to what they eat. This isn’t news to us. It just puts Tom Brady in good company.

Alicia Woodward Editor-in-Chief

“Keeping inflammation in check is your best overall strategy for longevity and optimum health.”

“We are off on a wonderful journey that might change the history of peanut allergy in the United States….”

—Andrew Weil, MD, holistic health expert (“Tips for Anti-Inflammatory Eating,” page 66)

—Matthew Greenhawt, MD, MBA, MSc, member of NIAID’s expert panel, regarding new guidelines on the prevention of peanut allergy (“Research Roundup,” page 69)

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

Our readership includes those with mild to severe non-celiac gluten sensitivity, people with celiac disease and individuals with mild to severe food allergies and intolerances.

Products advertised and/ or reviewed in these pages will not fit every reader’s individual dietary needs. Use advertised and reviewed products with full awareness of your specific dietary issues. Always read ingredient labels. When in doubt, contact the company directly.

Follow GlutenFreeAndMore

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

April/May 2017, Vol. 20, No. 3

Associate editor Eve Becker (“Dr. Weil’s Tips for AntiInflammatory Eating,” page 66) has long been a fan of holistic health expert Andrew Weil. So she jumped at the chance to interview him.

“Talking with Dr. Weil underlined the importance of the anti-inflammatory diet, especially for people with autoimmune issues. I use his dietary principles when I cook for my relatives and for my daughter with celiac disease.”

Chrystal Carver’s (“DIY Donuts,” page 34) refusal to give up donuts when she went gluten-free prompted her donut recipes. “The inspiration was forged in childhood when Mom took me out for donuts every Friday before school. I still remember the sound of the silver bell jingling at the bakery door, the aroma of vanilla and cinnamon flooding the shop, the wonder of all those rainbow-colored donuts displayed in the glass case.”

“I like donuts and cats,” says

EDITOR-IN-CHIEF Alicia Woodward, LCSW

DESIGN DIRECTOR Oksana Charla

MANAGING EDITOR Erica Dermer

FOOD EDITOR Beth Hillson

ASSOCIATE EDITORS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

CONTRIBUTORS

Christine Boyd, MPH Chrystal Carver Christine Doherty, ND Cindy Gordon Matthew Kadey, RD Taylor Miller April Peveteaux Rebecca Reilly Christine Woods, MSEd

CONTRIBUTING PHOTOGRAPHERS

Mark Bredvad Oksana Charla Brynn Houska David Humphreys Melissa Joulwan Matthew Kadey, RD Jennifer May Michael Mullen

ADVERTISING SALES

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

MEDICAL ADVISORS

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

ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group

managing editor Erica Dermer

Marilyn Geller, CEO Celiac Disease Foundation

(“Must-Have Donuts,” page 20).

PUBLISHER Philip L. Penny

A donut lover from birth, she was the perfect person to find, sample and review as many gluten-free donuts as she could get her hands on. “Life with celiac disease isn’t always easy, but my passion for gluten-free food puts a smile on my face.” Dermer can be found walking the floor of the next big food trade show near you.

Food allergy mom Cindy Gordon (“Happy Campers,” page 22) wants her children to experience the joys of summer camp, just like

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 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.

their peers. “Their friends

kids would love to create camp memories of their own.” So Gordon investigated exactly what’s needed to make camp outings safe and fun for kids with food allergies and sensitivities.

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

are buzzing about their camp adventures and my

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April/May 2017 GLUTEN FREE & MORE 9

BY MATTHEW KADEY

Green Giant New ways to love kale K

ale is the health nut’s worst-kept secret: Almost everyone has waxed ecstatic about it. From green smoothies to kale chips, this leafy green is just about a household fixture.

There are compelling reasons to jump on the kale bandwagon: Few items are as nutrient-dense. Kale supplies high levels of nutrition, including lofty amounts of immuneboosting vitamin A, bone-friendly vitamin K, cancer-fighting vitamin C and the antioxidant lutein for improved eye health. All this for only about 30 calories per cup. And did we mention that kale’s tempered bitterness adds a distinctly pleasant flavor to a range of dishes?

Not everyone craves raw kale. That’s why we created these tasty options. From lively pesto to satisfying stew, these kale-infused recipes are delicious new ways to love your kale.

Kale comes in interesting varieties. Here’s the best of the bunch.

MAKES 6 SERVI NGS

Who says pie is just for dessert? This kalestudded savory pie comes together quickly for an energizing breakfast or quick weeknight dinner. If desired, chopped chicken or ground turkey can stand in for the sausage. Serve warm or at room temperature with your favorite salsa or sour cream. This recipe can be made egg-free; see instructions.

1 tablespoon grapeseed oil or canola oil 1 yellow onion, chopped 1/2 pound fresh sausage, casings removed 2 garlic cloves, minced 4 large curly kale leaves, torn into bite-size pieces

CURLY GREEN

This is the supermarket standby that most people think of when it comes to kale. Curly kale works nicely in everything from soups and salads to stir-fries and pesto. Heating curly kale or massaging a salad dressing into the leaves subdues some of its inherent bitterness.

28 www.GlutenFreeandMore.com April/May 2017

TUSCAN

Also known as lacinato or dinosaur kale, Tuscan kale has deep green, narrow leaves with bumps that look vaguely reptilian. Its sturdiness and hint of spiciness work well when it’s raw in slaws and salads or when it’s sautéed with meat.

REDBOR

A completely magenta kale. Beautiful, tasty and nutrient-dense.

The vibrant color of curly redbor kale is a tip-off that it contains extra high levels of disease-fighting antioxidants. Use it like you would other kale.

By Jessica Goldman Foung

KALE PHOTO © THINKSTOCK/ISTOCK/SS TAJIC

SHADES OF GREEN

Oven-Baked Kale Frittata

8 large eggs 1/3 cup milk of choice 1/2 cup chopped roasted red peppers 2 teaspoons fresh thyme 1/4 teaspoon black pepper 1/4 cup grated Parmesan cheese or dairy-free alternative, optional

1. Preheat oven to 375°F. Line the bottom of a

OVEN-BAKED KLAE FRITTATA HOTO BY BRYNN HOUSKA

9-inch round cake pan with parchment paper and grease the sides.

2. Heat oil in a skillet over medium heat. Add onion and heat 3 minutes. Place sausage and garlic in pan and cook until sausage is browned, about 3 minutes. Stir in kale, in batches if necessary, heating just until lightly wilted.

3. In a large bowl, whisk together eggs and milk.

Stir in roasted red peppers, thyme and black pepper.

4. Place sausage mixture in prepared cake pan and pour egg mixture over top, making sure all kale is covered. Sprinkle Parmesan, if using, over top.

5. Place in preheated oven and bake 25 minutes or until cooked through in the center. When done, remove from oven and let cool a few minutes before slicing.

Each serving contains 214 calories, 13g total fat, 4g saturated fat, 0g trans fat, 295mg cholesterol, 403mg sodium, 10g carbohydrate, 1g fiber, 4g sugars, 16g protein, 5Est GL.

For Egg-Free Kale Frittata, omit 8 eggs. Combine 3 tablespoons arrowroot powder or cornstarch with ¼ cup water and mix well. Stir in ¼ cup yogurt or cream cheese of choice. Add this mixture to the milk in step 3 and beat until smooth. Continue with recipe as instructed.

KALE AND SAUSAGE EGG PIE PHOTO BY MATTHEW KADEY

RED RUSSIAN

With striking red stems and purple veins running through its silver green leaves, Red Russian tends to be more delicate and sweeter tasting than other varieties. Use it raw in salads or gently sauté it into scrambled eggs.

KALETTES

What would happen if kale and Brussels sprouts had a love child? Boom…you end up with kalettes. One of the newest members of the produce aisle, kalettes look similar to badminton birdies.

Roast them in the oven for crispy leaves and tender, sweet stalks and to bring out their subtle nutty flavor.

FROZEN

Located alongside other frozen vegetables, bags of frozen chopped kale are a convenient way to use this mighty green in soups, stews and smoothies. For salads and sautés, stick with fresh kale.

April/May 2017 GLUTEN FREE & MORE 29

DIY DONUTS

By Chrystal Carver

W

hen I was a child, my mom would buy donuts for my sister and me every Friday on the way to school. Donuts were her way of celebrating the end of the week. I’ve continued this tradition with my own children.

Every Friday, my family enjoys fresh-baked donuts for breakfast before we head out for work and school. I wake up 15 minutes early and pop the donuts in the oven so they’re warm and fresh when my family comes down for breakfast. It’s a fun and

34 www.GlutenFreeandMore.com April/May 2017

delicious way to celebrate all we accomplished that week.

Making gluten-free donuts from scratch is simple and requires minimal effort. With just a donut pan and a few gluten-free ingredients, you can whip up a fresh batch in no time. These donuts freeze well, so feel free to double or triple the recipes. Stored in an airtight container with wax paper in between, they’ll keep in the freezer for months … although donuts never last that long in my house!

PHOTOGRAPHY BY CHRYSTAL CARVER

Plain, glazed, or frosted and covered in sprinkles, homemade donuts are a universal hit

TIP Always bring eggs to room temperature before using them in these recipes. To speed up the process, place refrigerated eggs in a bowl of warm water while you assemble the other ingredients.

Donuts

1 cup white rice flour ½ cup tapioca starch/flour ½ cup potato starch (not potato flour) 2 teaspoons baking powder 1 teaspoon salt ¾ cup sugar ¾ cup buttermilk of choice or plain coconut yogurt 2 large eggs, room temperature 2 teaspoons pure vanilla extract ½ cup vegetable oil

Glaze

1 cup confectioners’ sugar 2 tablespoons milk of choice ½ cup sprinkles, optional

1. Preheat oven to 425°F. Grease two 6-serving donut pans.

2. In a large mixing bowl, combine rice flour, tapioca

Vanilla Cake Donuts MAKES 12 DON UTS

There’s nothing better than fresh-baked donuts straight from the oven, especially when they're bursting with vanilla flavor and covered in a smooth vanilla glaze. These donuts take fewer than 15 minutes to make and less than 10 minutes to bake. For convenience, pop them in the oven while you get ready in the morning and enjoy them warm before you start your day. They can be made egg-free; see instructions.

starch/flour, potato starch, baking powder and salt.

3. In a small mixing bowl, whisk together sugar, buttermilk, eggs, vanilla and oil.

4. Add wet ingredients to dry ingredients and whisk until combined.

5. Spoon batter into prepared donut pans, filling each donut well about ½ full. Batter should not cover the center of the donut well. Place in preheated oven and bake 7 to 9 minutes or until donuts rise and set.

6. Remove from oven and carefully remove donuts from pan. (If they stick, use a spoon or rubber spatula to loosen them.) Transfer to a wire rack to cool 5 minutes. If glazing donuts, place a wire rack over a cookie sheet or piece of parchment paper.

7. To make the glaze, combine confectioners’ sugar and milk in a small microwave-safe bowl. Cover and heat in microwave 30 seconds. Stir until all lumps are dissolved. Place sprinkles, if using, in a shallow bowl.

8. Dip the top of each donut into glaze and place on rack. Repeat until all donuts are dipped. For thicker glaze, dip 1 or 2 more times. After last dip, dip donuts in sprinkles, if desired. Store donuts in an airtight container at room temperature up to 3 days.

Each donut contains 282 calories, 10g total fat, 1g saturated fat, 0g trans fat, 36mg cholesterol, 278mg sodium, 45g carbohydrate, 0g fiber, 23g sugars, 2g protein, 31Est GL.

For Egg-Free Vanilla Cake Donuts, omit 2 eggs. Add 1 tablespoon arrowroot powder or cornstarch to the dry ingredients in step 2. Reduce the oil to 1/4 cup in step 3. Combine 1 tablespoon golden flax meal with 3 tablespoons hot water; let cool. Use this mixture to replace 2 eggs in step 3.

April/May 2017 GLUTEN FREE & MORE 35

Fresh Breads Two favorites for springtime

E

PHOTO OF HOT CROSS BUNS BY OKSANA CHARLA

very season has its loaf.

During spring, appetites turn to the buns and breads that traditionally help us celebrate the season—Irish soda bread (St. Patrick’s Day) and hot cross buns (Good Friday and Easter). These two classics aren’t usually available gluten-free, so we created these simple recipes so you can make them (fresh and delicious!) at home.

By Rebecca Reilly 40 www.GlutenFreeandMore.com April/May 2017

These sweet, spiced buns smell so good coming out of the oven, it's hard to wait until they’re iced.

Hot Cross Buns MAKES 12 BUNS

Hot cross buns are beloved as a sweet yeast roll enjoyed at Easter. This recipe produces wonderfully moist and delicious buns that are studded with fruit. They can be made egg-free; see instructions below. ½ cup warm water (110°F-115°F) 1/3 cup +1 teaspoon sugar, divided 2 (2¼-teaspoon) packets active yeast ½ cup golden raisins ¼ cup dried currants 3 cups Rebecca’s Flour Blend, more for dusting (page 43) ½ cup powdered milk of choice 1 tablespoon xanthan gum 1 tablespoon ground cinnamon 2 teaspoons non-aluminum double- acting baking powder 1 teaspoon sea salt ¼ teaspoon ground cardamom 1/8 teaspoon ground ginger 1/8 teaspoon ground nutmeg 3 large eggs, lightly beaten ¾ cup warm water (110°F-115°F), more as needed 1/4 cup grapeseed oil or cooking oil of choice 1 teaspoon apple cider vinegar 1 teaspoon grated lemon rind 1 teaspoon grated orange rind ❧ Egg glaze (1 large egg yolk mixed with 2 tablespoons cream of choice) or milk of choice

1. Lightly grease two 6-cup muffin pans.

2. Place ½ cup warm water in a small bowl and sprinkle 1 teaspoon sugar and yeast over it. Let sit 10 minutes.

3. In a small bowl, cover raisins and currants with warm water and let soak 10 minutes. Drain well and pat dry. Lightly dust fruit with gluten-free flour, shaking gently to coat.

4. In the large mixing bowl of an electric mixer, combine 3 cups flour blend, powdered milk, 1/3 cup sugar, xanthan gum,

cinnamon, baking powder, salt, cardamom, ginger and nutmeg.

5. In a separate bowl, whisk together eggs, 3/4 cup warm water, oil, vinegar, lemon rind, orange rind and yeast mixture. Add to flour mixture and beat on low speed to combine.

Then beat on medium-high speed 5 minutes. If dough is stiff, stir in 1 to 2 more tablespoons warm water. Stir in raisins and currants.

6. Sprinkle gluten-free flour over the counter. Using a 1/3-cup ice cream scoop, drop batter in mounds onto floured surface.

Gently roll mounds in flour, shaping into balls. Dough will be sticky. Keep work surface and hands generously floured. Dust off excess flour from buns and place them in prepared muffin pans. Using a sharp paring knife, cut an X into the top of each bun. Brush tops with egg glaze or milk of choice.

7. Loosely cover buns with oiled plastic wrap and place in a warm, draft-free spot to rise, 30 to 45 minutes. Dough will fill the muffin cups.

8. Preheat oven to 375°F. Place buns in preheated oven and bake 25 to 30 minutes or until internal temperature is 200°F. 9. Remove buns from oven and transfer to a wire rack to cool. When cooled, drizzle or pipe an X with White Icing and serve.

Each bun with icing contains 290 calories, 9g total fat, 2g saturated fat, 0g trans fat, 79mg cholesterol, 315mg sodium, 49g carbohydrate, 3g fiber, 14g sugars, 6g protein, 31Est GL.

For Egg-Free Hot Cross Buns, omit 3 eggs. Combine 2 tablespoons flax meal with 6 tablespoons hot unsweetened applesauce. Let cool. Add this mixture in step 5 to replace 3 eggs.

White Icing 11/2 cups confectioners’ sugar, sifted 1-2 tablespoons dairy-free milk or cream of choice, more as needed ¼ teaspoon pure vanilla extract

1. Whisk confectioners’ sugar, milk and vanilla together until smooth. If icing is too thick, add more milk, 1 teaspoon at a time, until desired consistency is reached.

Each teaspoon of icing contains 9 calories, 0g total fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 0mg sodium, 2g carbohydrate, 0g fiber, 2g sugars, 0g protein, 1Est GL.

TIP About Baking Powder Rumford double-acting baking powder is aluminum-free and non-GMO.

April/May 2017 GLUTEN FREE & MORE 41

SMALL BITES Savory handheld foods for entertaining and on-the-go eating

F

inger foods are just where it’s at sometimes. They’re

the party food you break out when you’re hosting the book club, the appetizers you bring to the potluck. They’re the handheld food you devour in the car. Sometimes, you just need a small-bite something or other to get through to the next meal. Other times, dinner itself is handheld so some can eat it at the table, others on the go. Whatever your idea of small bites, these recipes from my cookbook, Gluten-Free Small Bites, are certain to please.

For more about panko crumbs, including a simple recipe, turn to Ask the Chef, page 26.

44 www.GlutenFreeandMore.com April/May 2017

BY NICOLE HUNN

Buffalo Chicken Meatballs M A K E S 2 4 M E AT B A L L S

These savory meatballs, made with shallots, carrots and celery, are packed with tons of flavor. Served over white rice with a dinner salad, they also make a delightful main dish.

For bigger bites, make the meatballs twice as large. Just keep an eye on baking time; it will increase to about 35 minutes. This recipe can be made egg-free; see instructions. The meatballs can be made ahead; see TIP.

Meatballs 2 medium stalks celery, minced 2 large carrots, shredded 1 small shallot, peeled and minced 1 large egg, beaten 1 cup gluten-free panko-style breadcrumbs ½ teaspoon kosher salt ¼ teaspoon freshly ground black pepper 1½ pounds white meat ground chicken

Buffalo Sauce

EGG-FREE For Egg-Free Chicken Meatballs, omit 1 egg. Combine 1 tablespoon golden flax meal with 3 tablespoons hot water or milk of choice. Let cool. Use this mixture to replace the egg in step 2.

4 tablespoons unsalted butter or dairy-free butter alternative 2 garlic cloves, peeled and smashed 2-4 tablespoons gluten-free hot sauce, to taste, more for serving 1 tablespoon white wine vinegar 1/8 teaspoon gluten-free Worcester- shire sauce ❧ Blue cheese dressing, for serving, optional

1. Preheat oven to 400°F. Grease a 13x9-inch pan.

2. To make meatballs, place celery, carrots, shallot, egg, breadcrumbs, salt and pepper in a large bowl and beat to combine well.

Add ground chicken and mix gently to combine. (Ground chicken is soft and can be overworked rather easily.) Pull off golfball-size pieces of meat mixture and shape them gently into meatballs between wet palms. You should be able to form about 24 meatballs. Arrange them about 1 inch apart in prepared pan. Place in preheated oven and bake until meatballs are cooked through completely, about 20 minutes.

3. While meatballs are baking, make Buffalo Sauce. In a medium, heavybottomed saucepan, melt butter over medium heat. Add garlic and sauté until fragrant, about 2 minutes per side. Remove and discard garlic. Add hot sauce, vinegar and Worcestershire sauce and whisk until well combined. Remove sauce from heat.

4. Pour Buffalo Sauce over cooked meatballs, tossing to coat. Serve hot on a platter with blue cheese dressing and extra hot sauce, as desired.

Each serving contains 76 calories, 2g total fat, 1g saturated fat, 0g trans fat, 32mg cholesterol, 138mg sodium, 7g carbohydrate, 1g fiber, 1g sugars, 7g protein, 4Est GL. Each teaspoon of sauce contains 18 calories, 2g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 21mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.

MAKE AHEAD

PHOTOGRAPHY BY JENNIFER MAY

TIP T hese meatballs can be shaped ahead and frozen raw in a single layer on a

baking sheet. Once frozen, wrap them tightly in freezer-safe wrap and freeze.

When ready to serve, defrost meatballs in the refrigerator overnight. Then bake them and continue with the recipe as instructed. Buffalo Sauce should be made right before serving. Once fully cooked, the meatballs without the sauce can also be cooled, wrapped tightly and frozen. Defrost in the refrigerator before gently reheating with the sauce in a pan over low heat.

April/May 2017 GLUTEN FREE & MORE 45

Delicious Desserts Sweet, paleoinspired ways to celebrate spring

W

PHOTOGRAPHY BY CAROLINE POTTER

ith the promise of warm weather right around the corner, we were hankering for baked desserts without all the flour. So we chose three favorite desserts from celebrated food writer Mark Bittman, paleo cookbook writer Caroline Potter and gluten-free cookbook author Lisa Stander-Horel. The result is these paleo-inspired treats—light, appealing and delicious. Just in time for Passover, Easter and other special occasions, they’re a sweet way to celebrate the season.

48 www.GlutenFreeandMore.com April/May 2017

RECIPES BY CAROLINE POTTER, MARK BITTMAN AND LISA STANDER-HOREL

Caroline Potter’s Whatever you’re celebrating— birthday, wedding, new baby or just the fact that life deserves to be celebrated every day—have a slice of cake!

Lemon Curd Celebration Cake M A K E S O N E 9 - I N C H L AY E R , S L I C E D H O R I Z O N TA L LY I N TO T W O

Cookbook author Caroline Potter designed this cake for her wedding. Even though she couldn’t eat grains or refined sugars, she still wanted to cut a cake with her new husband.

Afterwards, everyone was asking for the recipe. "It brings me joy to watch my friends and family devour slice after slice, usually without knowing it’s grain-free and gluten-free," she says. Whatever you’re celebrating—birthdays, weddings, babies or just the fact that life deserves to be celebrated every day—have a slice of cake! Store leftovers in the refrigerator until eaten. This recipe cannot be made successfully without eggs.

Lemon Curd 8 tablespoons butter or dairy-free alternative 5 large egg yolks ½ cup freshly squeezed lemon juice ¼ cup raw honey ❧ Pinch sea salt

Cake ❧ Coconut oil, for greasing pan 1 cup coconut flour, sifted 1 teaspoon baking soda ¼ teaspoon sea salt 8 large eggs 6 tablespoons butter or dairy-free butter alternative, melted ¾ cup plain whole-milk yogurt or plain coconut yogurt ¼ cup raw honey 2 tablespoons freshly squeezed lemon juice 1 tablespoon fresh lemon zest 2 teaspoons pure vanilla extract

Topping 8 ounces heavy whipping cream or whipped topping of choice 1 pound fresh berries of choice

1. To make Lemon Curd, melt butter over low heat in a medium saucepan or double

boiler. In a separate bowl, whisk together egg yolks, lemon juice, honey and salt until smooth. Once butter has melted, pour in egg yolk mixture. Continue heating, stirring constantly, about 15 minutes or until curd begins to steam and thicken. (Be careful!

Don’t let curd simmer or burn.) Transfer lemon curd to a clean bowl and let cool 20 minutes. Cover and refrigerate at least 4 hours.

2. Preheat oven to 350°F. Brush sides and bottom of a 9-inch round cake pan with coconut oil.

3. In a mixing bowl, sift together coconut flour, baking soda and sea salt.

4. In a separate bowl, blend together eggs, melted butter, yogurt, honey, lemon juice, zest and vanilla until smooth.

5. Add flour mixture to egg batter and blend until smooth. Scrape down sides and bottom of the bowl and beat on high about 20 seconds. (This will trap air, helping cake rise evenly.) Pour batter into prepared cake pan.

6. Place cake in preheated oven and bake 40 to 45 minutes or until a toothpick comes out clean.

7. Remove pan from oven and let cool on a wire rack 30 minutes. Carefully invert pan on rack to cool completely. Once cake is cool and lemon curd has set, carefully slice cake in half horizontally using a long, sharp knife.

8. To make whipped cream, whip heavy cream with beaters or a hand mixer until soft, foamy peaks begin to form. (Alternatively, use whipped topping of choice.)

9. To assemble cake, place half of cake onto a serving dish and spread a layer of lemon curd on top. Add half the whipped cream and spread out evenly. Next, add a few handfuls of fresh berries. Place the other half of the cake on top. Repeat process of layering and garnishing with berries. Slice and serve.

Each serving contains 273 calories, 21g total fat, 12g saturated fat, 0g trans fat, 220mg cholesterol, 140mg sodium, 21g carbohydrate, 5g fiber, 14g sugars, 7g protein, 8Est GL.

Recipe reprinted with permission from AllAmerican Paleo Table: Classic Homestyle Cooking from a Grain-Free Perspective (Page Street Publishing), by Caroline Potter (colorfuleats.com).

April/May 2017 GLUTEN FREE & MORE 49

Grain-Free Spring Dinners Make it tonight!

PHOTOGRAPHY BY DAVID HUMPHREYS

Delicious paleo-style meals in 45 minutes or less

M

y style of cooking is to use multicultural flavors, plenty of spices and savory sauces that can be prepared on the fly without a bunch of planning. So I gave myself a challenge: Go to the grocery store, buy the ingredients for a meal, come home. Then prepare and cook the meal in 45 minutes or less. The result was my

52 www.GlutenFreeandMore.com April/May 2017

cookbook, Well Fed Weeknights, and these recipes are prime examples.

Preparing quality food is one of the most caring things we can do for ourselves and the people we love. I hope these recipes give you confidence in the kitchen and bring together your favorite people to share food that nourishes both body and spirit.

BY MELISSA JOULWAN

40

35

TOTA L T I M E : 3 5 – 4 0 M I N U T E S

Lemon-Garlic Chicken Thighs with Fennel M A K E S 2 TO 4 SERVINGS

Most of my favorite grassy aromatics (fennel, anise, caraway, chervil and cumin) are members of the carrot family and share a flavor compound called anethol, which is 13 times sweeter than sugar. That’s why fennel is often paired with lemon and almond for balance. Comforting bistro food, easily brought to life in one pan, is guaranteed to smooth the rough edges off a long day. No ghee? Substitute an equal amount of butter or dairy-free butter alternative. If you don’t tolerate almond flour, replace it with an equal amount of all-purpose gluten-free flour blend.

Almond Dust 2 teaspoons ghee 3 tablespoons almond flour ❧ Pinch salt

Chicken & Fennel 1½ pounds boneless, skinless chicken thighs 1 teaspoon salt ½ teaspoon ground black pepper 2-4 teaspoons extra-virgin olive oil, more as needed 2 large fennel bulbs 2 cloves garlic ¼ teaspoon crushed red pepper flakes ❧ Juice of ½ lemon

PHOTOGRAPHY BY DAVID HUMPHREYS

1. To make Almond Dust, warm ghee in a nonstick skillet over medium-high heat 2 minutes. Add almond flour and salt. Cook, stirring occasionally with a silicone spatula, until flour is toasty brown, about 2 minutes. Transfer almond dust to a plate to cool. (As it cools, the fat will solidify and make “crumbs,” so don’t worry if it’s just brown dust when you take it out of the pan. Press the dust together into a pile and let it do its thing.)

2. To cook chicken, slice chicken thighs into ¼-inch-wide strips and toss them with salt and pepper. Warm 1 teaspoon olive oil in a large, nonstick skillet over medium-high heat 2 minutes. Add chicken and toss to coat it in oil. Then spread it in a single layer and let it cook undisturbed 3 minutes. Flip chicken

with a spatula, separating pieces, and cook an additional 3 minutes. Continue to flip and cook chicken until it’s sizzling and browned on most sides, 5 to 6 minutes more.

3. While chicken browns, remove leafy fronds from fennel bulbs and mince some of them to make 2 to 3 tablespoons; set aside. Remove root ends and thinly slice bulbs into crosswise strips.

4. When chicken is browned, transfer it to a plate with a slotted spoon. There should be some fat from the chicken left in the skillet. If not, add more olive oil and warm it over medium-high heat 2 to 3 minutes. Add fennel and toss to coat it in fat. Then cover pan, reduce heat to medium and cook 2 minutes.

5. While fennel cooks, peel and crush garlic. Remove lid from skillet and stir-fry fennel until it begins to soften and show a few brown spots. Push fennel to the side of the pan, add 1 teaspoon olive oil and drop garlic and pepper flakes into oil. Stir to combine with fennel. Then add chicken and accumulated juices to the skillet. Stir to combine and cook 1 to 2 minutes longer until it’s all caramelized. Remove skillet from heat, stir in reserved fennel fronds and squeeze lemon juice over top.

TOTA L T I M E : 3 0 – 3 5 M I N U T E S

Pork Medallions with Blackberry Compote & Cauliflower Purée M A K E S 2 TO 4 SERVI NGS

This recipe diverges from the familiar pork-apple combo for something spicier, moodier and a little syrupy.

Blackberries are sweet enough and bring a hint of rose, cedar and clove to the mix. Apply a touch of heat and acid and they acquiesce to become a luxe liquid that's somewhere between a sauce and a glaze. Cauliflower mash, pork and berry compote on the fork all at once make a perfect bite. Let the contrasting and complementary textures roll around your tongue.

You can replace the blackberries with raspberries, blueberries or a mix. Try tossing in a diced fresh peach or apricot.

You’ll need a stick blender for this recipe. No ghee? Substitute an equal amount of butter or dairy-free butter replacement.

Cauliflower Purée –2 cups water 1 1 large head cauliflower 2 tablespoons ghee 1/2 teaspoon salt 1/4 teaspoon ground black pepper

Each serving contains 480 calories, 25g total fat, 7g saturated fat, 0g trans fat, 175mg cholesterol, 877mg sodium, 13g carbohydrate, 4g fiber, 0g sugars, 50g protein, 5Est GL.

April/May 2017 GLUTEN FREE & MORE 53

Roasted Salads

By Matthew Kadey, RD

I

t may seem silly to improve on Mother Nature but that’s precisely what roasting can do to vegetables. It intensifies natural flavors and caramelizes vegetables to tasty perfection.

Toss roasted veggies with fresh greens, crunchy nuts or seeds, gluten-free whole grains and lively dressings and you’ve got salads that are truly praiseworthy.

These recipes are guaranteed to up your salad game while increasing your nutrient intake.

60 www.GlutenFreeandMore.com April/May 2017

Roasted Beet, Apple & Lentil Salad with Maple Dressing MAKES 6 SERVI NGS

This earthy-sweet salad offers a bounty of nutritious ingredients and is hearty enough to be dinner. Roasting whole beets in foil helps them retain moisture. Time in the oven elevates the nutty flavor of parsnips. For added visual appeal, use a combination of red and golden beets.

PHOTOGRAPHY BY MATTHEW KADEY

Crank up your oven & host a roast. Roasted veggies put amazing flavor in your salad bowl

3 medium beets, trimmed 4 tablespoons canola oil or grapeseed oil, divided 1 pound parsnips, cut into 3/4-inch chunks 4 pinches salt, divided 2 red apples, sliced into 1/2-inch wedges 3/4 cup dry green or black (beluga) lentils 3 cups water 4 cups fresh arugula 3 ounces aged gouda cheese, chopped, optional 1/4 cup unsalted roasted sunflower seeds, for garnish 1/4 cup dried cherries, for garnish

PHOTOGRAPHY BY MATTHEW KADEY

Maple Dressing 3 tablespoons canola oil or grapeseed oil, divided 3 tablespoons pure maple syrup 2 tablespoons cider vinegar 1 tablespoon finely chopped shallot 2 teaspoons coarse-grained Dijon mustard 2 teaspoons chopped fresh thyme 1/4 teaspoon salt, divided 1/4 teaspoon black pepper

1. Preheat oven to 425°F. Place a rimmed baking sheet in oven as it heats.

2. Place each beet on a piece of aluminum foil, drizzle with a little oil and wrap tightly. Toss parsnips with 1 tablespoon oil and 2 pinches salt. Arrange beets on one end of the hot baking sheet and parsnips on the other end.

Please in preheated oven and roast 20 minutes.

Then add apple slices to parsnips and roast another 10 minutes. Remove parsnips and apples from oven and continue roasting beets until tender, about 20 minutes more. When cool enough to handle, slice beets into ¼-inch wedges. (If desired, rub off the beet skins with a paper towel before slicing.)

3. Place lentils, 3 cups water and 2 pinches salt in a saucepan. Bring to a boil, reduce heat to medium-low and simmer, covered, until lentils are tender but not too soft, about 25 minutes.

Drain and set aside.

4. To assemble salad, divide arugula, cooked lentils, roasted vegetables and apples equally among 6 plates. Scatter gouda cheese over top, if using. Drizzle with sunflower seeds and dried cherries.

5. To make Maple Dressing, whisk together

Each serving contains 423 calories, 20g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 241mg sodium, 55g carbohydrate, 15g fiber, 23g sugars, 10g protein, 18Est GL.

3 tablespoons oil, maple syrup, cider vinegar, shallot, mustard, thyme, salt and pepper in a microwave-safe bowl. Heat in the microwave 1 minute or until warm.

(Alternatively, warm the dressing in a small saucepan on the stovetop.) Drizzle warm dressing over salads and serve.

Each tablespoon of dressing contains 54 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 59mg sodium, 4g carbohydrate, 0g fiber, 4g sugars, 0g protein, 2Est GL.

Roasted Butternut & Wild Rice Salad MAKES 4 SERVI NGS

Featuring buttery squash, chewy wild rice and oven-caramelized onion, this hearty salad will become a family favorite. Its components can be assembled ahead with dressing added just before serving.

4 cups water 3/4 cup uncooked wild rice 2 pinches + 1/2 teaspoon salt, divided 1 medium butternut squash, peeled and cut into ¾-inch cubes 1 red onion, sliced into ½-inch wedges 1 tablespoon grapeseed oil or canola oil 2 teaspoons dried thyme 6 cups chopped curly kale 1/3 cup sliced pecans or sunflower seeds 1/3 cup dried cranberries 1/2 cup crumbled soft goat cheese, for topping, optional

Ginger Dressing

3 tablespoons extra virgin olive oil 2 tablespoons cider vinegar 2 teaspoons orange zest 2 teaspoons finely chopped ginger 2 teaspoons Dijon mustard 2 pinches salt 2 pinches pepper

1. Bring 4 cups water to a boil in a medium saucepan. Add wild rice and 2 pinches salt.

Return to a boil, reduce heat to medium-low and simmer, covered, until rice is tender, about 45 minutes.

2. Preheat oven to 425°F. Place a rimmed baking sheet in oven as it heats.

3. Toss butternut squash and red onion with

oil, thyme and ½ teaspoon salt. Spread vegetables on hot baking sheet. Place in preheated oven and roast until squash is tender, about 30 minutes. Turn oven off, place kale on top of roasted vegetables and let residual heat wilt kale.

4. To make dressing, whisk together olive oil, cider vinegar, orange zest, ginger, Dijon mustard, salt and pepper in a small bowl.

5. Divide wilted kale, cooked wild rice, roasted vegetables, pecans and dried cranberries among 4 serving plates.

6. Drizzle dressing over salad and top with a sprinkling of goat cheese, if desired.

Each serving contains 431 calories, 21g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 523mg sodium, 56g carbohydrate, 9g fiber, 6g sugars, 11g protein, 25Est GL. Each tablespoon of dressing contains 55 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 47mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.

April/May 2017 GLUTEN FREE & MORE 61

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➥ Learn from leading experts and get your questions answered. ➥ Solve your gluten-free cooking challenges with help from our expert chefs. ➥ Meet Gluten Free & More’s editorial staff. ➥ Discover delicious allergy-friendly foods—pastas, sauces, baked goods, snack foods and a whole lot more! FREE SAMPLES

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gluten-free flours

GF Flour Replacements

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Amaranth Flour

Flax Seed Meal

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Buckwheat Flour

Ground Chia Seed

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Chickpea Flour

Potato Flour (not Potato Starch)

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

Adapted from Gluten-Free Makeovers by Beth Hillson. Available from Da Capo Press, a member of The Perseus Books Group. Copyright © 2011. Used with permission.

76 www.GlutenFreeandMore.com April/May 2017

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.

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.

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

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

April/May 2017 GLUTEN FREE & MORE 77

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

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

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

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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

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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

2017 Note: This guide is not meant to be an exhaustive resource.

©

VISIT GLUTENFREEANDMORE.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS. 78 www.GlutenFreeandMore.com April/May 2017

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April/May 2017

American Health/Probiotic..................................7 Biaggi’s Ristorante Italiano.................................81 Country Life/Bio Chem/Whey........................15 ELISA Technologies.................................................81 Enjoy Life..........................................................................2 Frey Vineyards............................................................57 Gluten-Free Food Allergy FEST.......................67 Hatch Chile..................................................................25 iCureCeliac...................................................................73 Mina’s Purely Divine...............................................17 NIma Sensor................................................................83 NOW Foods/Ellyndale/Q Cups.......................30 Once Again Butter..................................................43 Ryze Flour Mix............................................................84 San-J.................................................................................59 Schar....................................................................................5 Simple Mills.........................................................23, 33 Uncle Wally’s/Pillsbury..........................................62 U.S. Beverage/Daura..............................................11

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 Kosher is good Kosher pareve foods are casein free.

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

➥ Bovines and you All bovine milk and milk products contain casein. ➥ Foods that may contain casein

recipes, recipes advice ■ latest research ■ expert

DELICIOUS SPRING | CREAMY CHEESECAK E, QUICK BREADS, CAKE

Many non-dairy foods contain casein proteins.

Avoid foods that contain any ingredient with casein or caseinate.

PRETZELS I GF TAX BREAKS I GOT GLUTENED? I BRAIN HEALTH

➥ Dairy free may contain casein

POPS, EASTER DINNER, SOFT

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

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Margarine Tuna Fish Cosmetics, Medicines Lactic Acid Artificial Flavorings Semisweet Chocolate Hot Dogs Lunch Meats Sausage Ghee

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ities

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Cheesecake, Quick Breads Cake Pops, Eas ter Dinner

Pilates for

DIGESTIVE HEALTH

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Got Glutened?

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Quick-Start Guide | CASEIN-FREE DIET

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

2017 Note: This guide is not meant to be an exhaustive resource.

©

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in your

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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

Appetizers Buffalo Chicken Meatballs, page 45 Jalapeño Poppers, page 47 Potato Croquettes, page 46

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Chocolate Almond Cookies, page 50 Coconut Matzo Rocky Road Nougats, page 51 Lemon Curd Celebration Cake, page 49

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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 gluten-free, allergy-friendly ingredients used in these recipes, refer to the Shopping List included in the article.

Sides & Salads

■

Desserts

80 www.GlutenFreeandMore.com April/May 2017

■ Soy-Free ✱ Soy-free substitutions provided.

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

Entrees

Cauliflower Puree, page 53 Cauliflower Rice, page 56 Kale Caesar Salad, page 31 Roasted Beet, Apple & Lentil Salad with Maple Dressing, page 60 Roasted Broccoli & Cauliflower Salad with Tahini Dressing, page 62 Roasted Butternut & Wild Rice Salad, page 61 Roasted Carrot Tabbouleh Salad, page 64 Scallion Rice, page 58 Sweet Potato Millet Salad Bowls, page 63

■ Dairy-Free ✱ Dairy-free substitutions provided.

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

Bread & Buns

Chicken Pasta with Kale Pesto, page 32 Kale Falafel Patties with Smoky Tahini Sauce, page 31 Lemon-Garlic Chicken Thighs with Fennel, page 53 Mango Chicken with Cauliflower Rice, page 56 Mediterranean Bean, Quinoa & Kale Stew, page 32 Moroccan Steak Salad with Fig & Pistachio Dressing, page 54 Pork Medallions with Blackberry Compote & Cauliflower Puree, page 53 Vietnamese Lamb with Scallion Rice, page 58

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

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

■

Hot Cross Buns, page 41 Irish Soda Bread, page 42

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

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

Breakfast Chocolate Cake Donuts, page 37 Cinnamon Sugar Donuts, page 36 Kale Smoothie, page 30 Kale Smoothie Packs, page 30 Old-Fashioned Sour Cream Donuts, page 38 Oven-Baked Kale Fritatta, page 28 Vanilla Cake Donuts, page 35

Key

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LEMON CURD CELIEBRATION CAKE PHOTO BY CAROLINE POTTER

recipe index & Allergen Guide

resources

When you need to know...

Quickly detect gluten down to 10 ppm in food samples FAST, SENSITIVE, EASY TO USE www.ezgluten.com

Advertise in our June/July issue.

Advertising Space Deadline: March 14, 2017

recipe index & Allergen Guide

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

DONUT PHOTO BY CHRYSTAL CARVER; MOROCCAN STEAK SALAD BY DAVID HUMPHREYS

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

Dressings & Sauces

Blackberry Compote, page 53 Buffalo Sauce, page 45 Fig & Pistachio Dressing, page 54 Ginger Dressing, page 61 Kale Caesar Dressing, page 31 Kale Pesto, page 32 Mango Sauce, page 56 Maple Dressing, page 61 Pumpkin Seed Dressing, page 63 Smoky Tahini Sauce, page 31 Tahini Dressing, page 62 Vanilla Yogurt Sauce, page 65 Za’atar Dressing, page 64

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Gluten-Free Flour Blends GF&M All-Purpose Flour Blend, page 77 GF&M High-Fiber Flour Blend, page 77 GF&M High-Protein Flour Blend, page 77 GF&M Self-Rising Flour Blend, page 77 Rebecca’s Gluten-Free Flour Blend, page 43

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April/May 2017 GLUTEN FREE & MORE 81