Gluten Free & More June/July 2017 by Belvoir Media Group

Gluten & MFree ORE 49 Easy Recipes for a Healthy, Happy Summer

#1 magazine for people with food allergies & sensitivities

BEST PIZZAS ! Secrets from Rome 20-Minute KEBABS SCONES & CAKES

FOOD for the GREAT OUTDOORS

10 Tips for Gluten-Free Diet Success

June/July 2017

GLUTEN: How Sensitive are YOU?

Display until July 31, 2017

GlutenFreeandMore.com

Gluten & FMree ORE

contents June/July 2017

on the cover Margherita Pizza, page 36

JUNE/JULY 2017 BEST PIZZAS IN ROME I 20-MINUTE KEBABS I SCONES & CAKES I SUMMER SOUPS I BONE BROTH I SUPER-SENSITIVE CELIAC I GF 101

COVER PHOTOGRAPHY BY OKSANA CHARLA; SOUP PHOTO BY SIMONE MILLER

features

#1 magazine for people with food allergies & sensitivities

BEST PIZZAS ! Secrets from Rome 20-Minute KEBABS

26 Summer Soups

49 Meals on a Stick

32 Bone Broth

54 Nutritious Munchies

Take the heat off with chilled soup.

Fire up the grill & get cooking!

SCONES & CAKES

FOOD for the GREAT OUTDOORS

GLUTEN: How Sensitive are YOU?

10 Tips for Gluten-Free Diet Success

June/July 2017

GLUTEN FREE & MORE

Gluten&MFree ORE 49 Easy Recipes for a Healthy, Happy Summer

Homemade broth offers flavor and health benefits.

Display until July 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

34 Italian Pizzas

When in Rome or at home, eat pizza! We traveled to Italy to find the best.

42 Scones

Classic breakfast scones, made your way.

Easy, irresistible snacks for kids of all ages.

56 Bake-It-Better Cakes

Delicious recipes worth celebrating.

62 Into the Wild

Scrumptious cooking in the great outdoors.

June/July 2017 GLUTEN FREE & MORE 3

departments lifestyle

10 You Said It

We asked you, “What surprised you most about going gluten-free?” Here’s what you told us.

12 Moves for Sedentary People

56 42

How to exercise when you’re chained to your desk.

14 We’ve Got “Issues”

Irreverent solutions to your real life food dramas.

must haves

16 Don’t Miss This!

Special products for your special diet.

18 Home Delivery

how tos

20 GF 101 The first 10 steps to going gluten-free.

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

health

70 Super-Sensitive Celiac Some people react violently to trace amounts of gluten.

72 Gluten & POTS A condition that causes fatigue and dizziness could tie into celiac disease and gluten sensitivity.

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

food for thought

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

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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 ! Don’t eat foods with labels that list questionable ingredients unless you can Chocolate Maple Sunflower Squares Thanksgivin -------Gluten Free & More Made Perfect g these recipes You can double or triple combine all ingredients. verify they do not contain or are not derived thoroughly a flour blend, Chocolate Teff Pudding from prohibited Tosmake grains. Labels must GutenFreeandMore.com Gum One-Pot Eggs Meals until used. be read every Star chesare purchased. Manufacturers time foods need. Store in a covered container in the refrigerator as you canblend Classic Apricot Bars change ingredients to make as much ■ recipes, recipes, recipes Baking Secrets rs time. As of 2006, wheat used in products 1 large Depending on the recipe, replace at any from America’s is identified on the label. As of Stabilize Granola Bars Test Kitchen ■ expert advice Heal Your Gut ure 2014, products bearing “gluten free” on the package must contain less egg with 1 of the following: Pumpkin Pie Bar with Fermented August Foods Flour Blend High-Protein Blend (add text latest research High-Fiber■ Flour Flour Blend er All-Purpose e) Powd stur than 20ppm gluten. Agar flax Care MAKES 3 CUPS er Personal ➥ Flax or Chia Gel: 1 tablespoon MAKES 3 CUPS and moi MAKES 3 CUPS Arrowroot Powd + 3 Hair Care nutritious blend works best in baked meal, chia seed or salba seed Chlorine Depending on the recipe, use this blend This high-fiber blend works for breads, pan- This Almond Flour Celiac Disease Foundation such as Celiac Support stand, stir- Hair Pack an Association Gluten Intolerance goods that containFoundation tablespoons hot water. (Let National Conditioning forrequire bars and cookies that Celiacelasticity, Awareness geen cakes, snack Group for most gluten-free baking. 31214 Carra 20350 Ventura Blvd., Ste 240 PO Box 31700 124th Ave. SE Box 544 wraps and pie crusts. minutes or tarch ring occasionally, about 10Summer or other Mask spices, raisinsPO Corns Woodland Hills, CA 91364 Omaha, NE 68131-0700 Auburn, chocolate, warm

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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

VICTORIA CAKE PHOTO BY SIMONE MILLER; KEBAB, SCONES, AND PIZZA BY OKSANA CHARLA; QUESADILLA BY JULES SHEPARD

Specialty food boxes bring convenience and good taste right to your door.

editor's note

Join the fun at our Gluten-Free Food Allergy Fests. We may be coming to a city near you! For information, visit GlutenFreeFoodAllergyFest.com.

June/July 2017

Happy Summer! T his mouthwatering issue hits the newsstands in early May, which is Celiac Awareness Month. To celebrate the month and how far delicious, safe food has come, we’re bringing you a ton of blogs, giveaways and twitter parties across our social media network that highlight recipes, events and hot new products. Look for our Celiac Awareness Month logo (see below) and join the fun on GlutenFreeAndMore.com, as well as on Facebook, Twitter, Pinterest and Instagram. We love Celiac Awareness Month because it underscores our mission. Increasing awareness of celiac disease and food allergies and helping our readers live healthier, happier lives are our core goals, as shown in this issue. Are you newly diagnosed with celiac disease? Check out “GF 101” for practical advice on what to do next. Are you way too busy to cook? Read our reviews of gluten-free homedelivery services to see if any might be helpful. Are you stuck at your desk with no time to exercise? Take a look at “Moves for Sedentary People,” an article geared specifically for those of us who sit too much.

Our Recipe Pledge

We know that some people with celiac disease have really severe reactions to just trace amounts of gluten while others don’t seem to have much of a response. Why is that? We explore the spectrum of gluten reactivity in “Super-Sensitive Celiacs.” You may have heard the buzz about a new medical condition called POTS (Postural Orthostatic Tachycardia Syndrome). What exactly is POTS? And is there growing incidence in the celiac community? We dig into this important topic in “Gluten & POTS.” We want you to get outside and enjoy the nice weather. With that in mind, we created the delicious recipes in these pages for ease of preparation. From chilled summer soups and the very best pizzas (inspired by our chef’s trip to Italy) to breakfast scones, easy snacks and grilled kebabs, these recipes will keep you happy and well fed. And for those of you lucky enough to vacation in the great outdoors this summer, turn to “Into the Wild” for some amazing campfire food.

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.

Alicia Woodward Editor-in-Chief

In This Issue

What surprised you most about going gluten-free?

Follow GlutenFreeAndMore Twitter: @GlutenFreeMore

Now “I have much more empathy for people with health problems....” Page 10

“This tasty, crisp pizza is authentically Italian, similar to the best brick-oven pizzas in Rome.” Page 34

8 www.GlutenFreeandMore.com June/July 2017

This loaf is “…the perfect option for those ‘just because’ days when a cake seems essential but there’s no particular celebration.” Page 59

Facebook /GlutenFreeandMore Instagram @GlutenFreeAndMoreMag Pinterest /GlutenFreeMore

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

June/July 2017, Vol. 20, No. 4

Amy Burkhart, MD, RD, (“Gluten & POTS,” page 72) was eager to write about Postural Orthostatic Tachycardia Syndrome for both personal and professional reasons. She has several family members with the condition and

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 Amy Burkhart, MD, RD Mary Capone Victoria Hall Matthew Kadey, RD Simone Miller April Peveteaux Rebecca Reilly Sueson Vess Christine Woods, MSEd Annelies Zijderveld

tric cart while my guide expertly

CONTRIBUTING PHOTOGRAPHERS

Tim Benko Oksana Charla Matthew Kadey Adrian Lawrence Simone Miller Michael Mullen Jules Shepard

shared his in-depth knowledge

of the city. The tour ended at

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

frequently sees it in patients—most of whom don’t even know they have it. “My hope is that this article will increase awareness of POTS and help any readers who might be undiagnosed on the path to wellness.”

Cookbook author and small business owner Mary Capone (“Italian Pizzas,” page 34) traveled to Rome on a delicious assignment—to find the best gluten-free pizzas. “One day on my trip, I toured the narrow back streets and alleyways in an elec-

a hidden trattoria that served amazing gluten-free pizza. It was the highlight of my trip.”

Cookbook author Sueson Vess (“Bone Broth,” page 32) has a passion for healthy gluten-free living. A food

ADVERTISING SALES Susan Tauster

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 Marilyn Geller, CEO Celiac Disease Foundation PUBLISHER Philip L. Penny

educator and coach, she’s long advocated a daily mug of bone broth to help restore gut health. “This delicious collagen-rich, nutrient-dense soup is healing on many levels—and our ancient ancestors made it across all cultures. Great grandma would probably chuckle hearing that bone broth is a new trend!”

From a ripe, young age, food poet Annelies Zijderveld’s love of language led her to pen poetry. “Breakthrough” (page

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.

82) was prompted by watching

food issues. “Food is meant to nourish. Knowing that it can cause serious problems for people I love changed the way I cook for others. Seeing them find their groove and thrive is a great gift.”

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

newly diagnosed friends and family members wrestle with

Subscriptions $36 (U.S.) annually to Gluten Free & More, P.O. Box 8535, Big Sandy, TX 75755-8535. Call toll free 800-4748614 or subscribe online at GlutenFreeAndMore.com. Reprints Contact Jennifer Jimolka at 203-857-3143, jjimolka@belvoir.com. Minimum order 1,000. Attention Retailers Sell Gluten Free & More in your store. Contact us at retail@Belvoir.com for more information. Write to Us We want to hear from you. Send your comments, questions or concerns to Gluten Free & More, 535 Connecticut Avenue, Norwalk, CT 06854-1713 or e-mail editor@GlutenFreeAndMore.com. Send product samples to Gluten Free & More, 4351 N 36 Place #2, Phoenix, AZ 85018. All submissions become the property of Belvoir Media Group LLC and cannot be returned to the sender. Submissions chosen for publication may be edited for length or clarity.

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June/July 2017 GLUTEN FREE & MORE 9

Summer Soups

Take the heat off with chilled soup

rom the simplest broth to the sublime melding of flavors, soup is the universal love language. It can be a hearty meal or a light lunch. It can be hot or it can be cold, like these lovely soups. I get it—cold soup can feel like the opposite of what soup is “supposed” to be (i.e., comfy, cozy). But there’s a certain time of the year when a bowl of chilled soup sounds good to me. And during that time, it sounds really, really good. Those sweltering summer days when the humidity is 98 percent and walking outside feels similar to getting in a car that’s been parked in the sun with its windows up—those are perfect chilled soup days. If you’re a salad-for-lunch person, cold soups are a great way to mix it up. And if you’re planning a dinner party, cold soup is a fun addition to the menu. Everyone loves soup shooters—one batch of soup goes a long way when you’re serving it in 2-ounce portions. Easy to make, cold soup can be prepared ahead, so it won’t get in the way of your day-of-party prep.

26 www.GlutenFreeandMore.com June/July 2017

BY SIMONE MILLER

PHOTOGRAPHY BY SIMONE MILLER

Prep: 15 minutes Cook: 30-40 minutes Chill: 2 hours

Summer Borscht with Cucumber & Dill M A K E S 4 TO 6 S E R V I N G S

For a quick, no-cook version of this soup, use vacuum-sealed steamed beets, available at supermarkets. 1 pound beets (about 6 medium), cleaned, tops removed 1 cup gluten-free chicken broth ¾ cup unsweetened yogurt of choice or coconut milk (not coconut beverage) 3 tablespoons fresh lemon juice (about 1 lemon) 1 tablespoon sherry vinegar 1 tablespoon honey ½ teaspoon salt 1 cup seeded, small-diced cucumber (about 1 large) ¼ cup thinly sliced green onions (about 1 small bunch) 1 tablespoon minced fresh dill

1. Bring a large pot of salted water to boil. Add beets and cook until very soft, 30 to 40 minutes. Remove with a slotted spoon and set aside to cool. Reserve 1 cup of cooking liquid. When beets are cool enough to handle, rub off skins using your hands or a paring knife. 2. Roughly chop ¼ of the beets and dice the rest. 3. In a blender, combine reserved cooking liquid, chicken broth, roughly chopped beets, yogurt, lemon juice, sherry vinegar, honey and salt. Blend until smooth. 4. Stir in diced beets, cucumber, green onions and dill, reserving a small amount of each for garnish, if desired. 5. Refrigerate soup until very cold, at least 2 hours. 6. Divide soup equally among serving bowls and garnish with reserved diced beet mixture, if desired. Each serving contains 70 calories, 0g total fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 286mg sodium, 13g carbohydrate, 2g fiber, 10g sugars, 5g protein, 6Est GL.

June/July 2017 GLUTEN FREE & MORE 27

Homemade bone broth delivers flavor & health benefits

one broth has been a dietary staple across cultures throughout human history. Modern-day interest in this nutrient-dense food is growing as its health benefits become more widely recognized. Homemade bone broth is rich in calcium, magnesium, phosphorus and trace minerals, as well as valuable nutrients like collagen. Regular consumption of bone broth is said to reduce inflammation, ease achy joints and promote healthy bones, hair and nails. Gelatin, abundant in bone broth, has been associated with gut wellness by physicians as far back as Hippocrates. Bone broth also contains glycine, an amino acid that aids in liver function. Regular consumption of bone broth may be a soothing safeguard against colds and flu viruses.

32 www.GlutenFreeandMore.com June/July 2017

Bone broth is inexpensive and easy to make. The biggest challenge can be finding quality bones. Shop at your local farmers’ market and seek out farmers who humanly raise their livestock without antibiotics or hormones and who feed them organic species-appropriate feed. Using topquality ingredients, including organic vegetables, and the right kitchen tools (i.e, a large stainless steel or ceramic-lined cast iron stockpot, a strainer, a ladle and appropriate containers) simplify the process and ensure success. Enjoy bone broth either hot or cold, like you would tea. Sip a steaming mug in the morning and drink a tall glass over ice in the afternoon. This versatile food also makes a flavorful base for soups, stews, sauces and gravies and can be used to cook gluten-free grains and vegetables.

BONE BROTH PHOTO BY CORY DERUSSEAU

Bone Broth

By Sueson Vess

Chicken Bone Broth M A K E S A B O U T 3 Q UA RT S

Bone broth makes a flavorful base for soups, stews, sauces and gravies. It boosts nutrients anywhere a savory liquid is required. Consume it to help strengthen bones and heal digestion. Always use organic vegetables and bones from animals fed high-quality feed and humanely raised in pesticide-free, herbicide-free pastures. This recipe may be doubled or tripled, depending on the size of your pot. For turkey bone broth, replace the chicken pieces with turkey. 3-4 pounds free-range chicken, mostly backs, necks and wings, rinsed (giblets are fine; do not use chicken livers) ❧ Chicken feet,* optional 3-4 carrots, cut into large chunks 3-4 celery stalks, cut into large chunks 2 large onions, peeled and quartered 1 leek, including the green part ❧ Sweet potatoes and other vege tables, to taste, optional 4 quarts cold purified water 2 tablespoons vinegar or fresh lemon juice 1 bay leaf ❧ Handful of fresh parsley and/or thyme sprigs 1/2 teaspoon whole black peppercorns 1/2 teaspoon whole cloves or juniper berries 1 kombu “stick” (a sea vegetable that adds beneficial micronutrients) ❧ Sea salt, to taste (add after cooking)

1. Place chicken pieces, carrots, celery, onions, leek, sweet potatoes and other vegetables of choice (if using) in a large stockpot over medium heat. Pour enough cold water to cover chicken, about 4 quarts for 1 batch. Add vinegar. Add bay leaf, parsley, peppercorns, cloves and kombu. Slowly bring to a boil. 2. Reduce heat to low and gently simmer at least 6 hours. (You may cook longer. I

typically simmer chicken/turkey bone broth 15 to 18 hours.) As the broth cooks, skim and discard any impurities that rise to the surface. 3. Remove chicken pieces and discard. 4. Strain broth through a strainer into another container and discard vegetable solids. 5. Taste broth and season with sea salt, as desired. 6. If not using broth immediately, place the pot in a sink full of ice water and stir broth to cool it. Then place broth in glass jars or BPA-free containers. Cover tightly and refrigerate or freeze. If freezing in glass jars, allow generous room for expansion.

Calling All Doctors!

Each cup contains 86 calories, 3g total fat, 1g saturated fat, 0g trans fat, 7mg cholesterol, 152mg sodium, 8g carbohydrate, 0g fiber, 4g sugars, 6g protein, 7Est GL.

*TIP Chicken feet are very rich in collagen. Find them at ethnic grocery stores, farmers’ markets and some local farms. Alternatively, ask your butcher to order them for you.

In a Hurry? When there’s no time for homemade, try the readymade, gluten-free bone broth offered by these companies. Ancient Nutrition ancientnutrition.com Bonafide Provisions bonafideprovisions.com Epic epicbar.com Pacific Foods pacificfoods.com Not every product sold by every company listed is glutenfree or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.

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

Are you a doctor, dietitian, nutritionist or support group leader who helps people newly diagnosed with allergies or food sensitivities? Are you interested in supplying complimentary copies of Gluten Free & More magazine to your patients?

We’d like to hear from you! Please send an e-mail to magazine@GlutenFreeAnd More.com with the name of your practice/support group, full address* and phone number. We will contact you with more details about this exciting program. *This program ships to U.S. addresses only.

June/July 2017 GLUTEN FREE & MORE 33

Italian PIZZAS When in Rome & when at home, enjoy fresh pizza!

34 www.GlutenFreeandMore.com June/July 2017

P R E P: 2 5 M I N U T E S | B A K E : 2 0 – 2 5 M I N U T E S

Rustic Pizza MAKES 8 SERVI NGS

With roasted peppers, caramelized onions, Italian sausage, sundried tomatoes, tomato sauce and cheese, this rustic pizza is an Old Worldstyle dish. 1 Hearty Pizza Dough (page 36) or gluten-free crust of choice 2 tablespoons olive oil 2 cloves garlic, chopped ½ cup sliced yellow onion ½ pound Italian sausage, casing removed, cut into bite-size pieces ❧ Salt and pepper, to taste

OUTDOOR CAFE PHOTO © THINKSTOCK/ISTOCK/EUNIKASOPOTNICKA

n a recent trip to Rome, I wandered the city’s cobblestone back streets in search of gluten-free pizza—and I didn’t have to look long. I quickly spotted Mama Frites–Sensa Glutine (without gluten) and ventured inside. Written in chalk on the restaurant’s wall was an enticing menu of southern Italian street food. It included pizza fritta—fried pizza dough splashed with tomato sauce and sprinkled with hard cheese—which I hadn’t tasted in 20 years. I was ready to eat! When I last visited Rome (eight years ago), gluten-free offerings were slim. But today, the city sets an inviting table for gluten-free and food-allergic diners. There are plenty of pizzerias serving gluten-free pizza, pasta and even dessert. Pizza is the soul food of Italy, part of the social fabric of daily life. It’s at the center of family meals, teen gatherings, professional lunches and late-night snacks. Smothered with sauce and fresh local toppings, the variations are innumerable—and delicious. These recipes bring you the fresh taste of the very best pizzas in Rome, adapted for easy preparation at home.

BY MARY CAPONE

 Rome’s streets are lined with restaurants and cafes, including plenty that serve gluten-free fare.

PIZZA PHOTO BY TIM BENKO, BENKO PHOTOGRAPHICS

Our easy-to-make adaptation of a rustic pizza served in Rome.

2. Prepare Hearty Pizza Dough or crust of choice. Transfer dough to

3. In a large skillet, add olive oil, garlic and onion and sauté until translucent, about 3 minutes. Add sausage and cook until brown, about 5 minutes. Season with salt and pepper. 4. Ladle tomato sauce over dough and spread evenly to edges. Add cheese and cooked sausage mixture. Arrange sundried tomatoes and pepper slices over top. Sprinkle with parsley. 5. Place in preheated oven and bake 20 to 25 minutes until crust is golden brown.

prepared baking sheet or pizza pan. With wet hands, shape dough into an oval or rectangle about ½-inch thick. Place in a warm, draftfree place to rise, uncovered, about 15 minutes.

Each serving contains 289 calories, 14g total fat, 4g saturated fat, 0g trans fat, 46mg cholesterol, 584mg sodium, 29g carbohydrate, 3g fiber, 4g sugars, 12g protein, 16Est GL.

1 cup tomato sauce 1 cup grated mozzarella cheese or dairy-free alternative ½ cup sundried tomatoes, packed in water or oil, drained and sliced 1 orange, yellow or red bell pepper, sliced 1 teaspoon Italian flat leaf parsley, chopped

1. Preheat oven to 400°F. Line a baking sheet with parchment paper or lightly grease a pizza pan.

June/July 2017 GLUTEN FREE & MORE 35

Scones

By Rebecca Reilly

42 www.GlutenFreeandMore.com Junel/July 2017

PHOTOGRAPHY BY OKSANA CHARLA

Classic breakfast scones, made your way

cones are like biscuits, except a little sweeter and with a finer crumb. Endlessly versatile, they can be varied by adding dried or fresh fruit, nuts or seeds, and even savory items like herbs, bacon or chives. Making gluten-free scones that are moist and sumptuous is all in the touch of the dough. With practice, you will develop what I call “fingertip knowledge.” The dough should feel as if it needs more flour—a little tacky, a bit soft, a tad wet. This moisture is important for good results, so fight the temptation to add more flour to the dough. These scones are rich and moist enough to eat plain. Served warm topped with melted butter (or coconut oil) and fresh preserves, they really shine.

VARIATIONS

For Pumpkin or Sweet Potato Scones, omit 1 egg and reduce cream to ¼ cup. Stir 1 cup pumpkin puree or sweet potato puree with remaining egg in step 4. For Fresh Fruit Scones, stir 1 cup diced or grated fresh fruit of choice into the coarse meal in step 3. For Fruit Scones, stir ½ cup dried fruit (chopped, soaked in warm water 15 minutes, drained) into the coarse meal in step 3.

1. Preheat oven to 400°F. Line a cookie sheet with

For Nut or Seed Scones, stir ½ cup lightly toasted nuts or seeds (chopped) into the coarse meal in step 3.

parchment paper.

2. In a large mixing bowl, whisk together flour blend, baking powder, xanthan gum and salt. P R E P: 2 0 M I N U T E S | B A K E : 1 8 M I N U T E S

Classic Scones MAKES 12 SMALL SCON ES

PHOTOGRAPHY BY OKSANA CHARLA

Traditional scones are a breakfast treat that can be enjoyed any time of day. Make this recipe your own by adding your favorite fresh fruit, dried fruit, spices, nuts or seeds to the coarse meal in step 3. Dust tops with sugar or cinnamon sugar before baking. This recipe can be made egg-free; see instructions. 2 cups Rebecca’s Gluten-Free Flour Blend* (page 46) 1 tablespoon non-aluminum double- acting baking powder ½ teaspoon xanthan gum ¼ teaspoon fine sea salt ½ cup (1 stick) cold unsalted butter or non-hydrogenated shortening, diced 2 large eggs 1 tablespoon honey 1/3-1/2 cup cream or coconut cream ❧ Egg glaze (1 yolk mixed with 2 tablespoons cream or milk of choice) or cream, for brushing ❧ Sugar, optional, for dusting

3. Toss butter into dry ingredients. Using your fingers or a pastry cutter, work butter into dry ingredients to create a coarse meal. 4. Make a well in the dry ingredients and break eggs into the well. Pour in honey and 1/3 cup cream and mix together to form a soft, slightly sticky dough. If needed, add more cream, 1 tablespoon at a time, until dough comes together. 5. Dump dough onto a lightly floured counter. Shape it into 2 round, flat cakes about 1 inch thick and cut each cake into 6 equal triangles. (For larger scones, pat dough into a round cake about 8 inches wide and ¾ inch thick and cut it into 8 equal triangles.) Brush each scone with egg glaze or cream and sprinkle with sugar, if desired. 6. Arrange scones on prepared cookie sheet. Place in preheated oven and bake about 18 minutes or until bottoms are golden brown. 7. Remove from oven and let cool on a wire rack. Each scone contains 203 calories, 13g total fat, 7g saturated fat, 0g trans fat, 86mg cholesterol, 155mg sodium, 20g carbohydrate, 1g fiber, 2g sugars, 3g protein, 13Est GL.

*TIP If nuts are tolerated, replace ¼ cup of Rebecca’s Gluten-Free Flour Blend with ¼ cup almond flour for added protein and fiber.

EGG-FREE For Egg-Free Classic Scones, omit 2 eggs. Combine 2 tablespoons golden flax meal with 6 tablespoons hot coconut cream or heavy cream of choice. (Water can replace the cream but results will be drier and denser.) Add this mixture in step 4 to replace 2 eggs. If the dough is too wet to handle, dump it directly onto a parchment-lined cookie sheet to shape, cut and bake. Check scones for doneness after baking 15 minutes.

June/July 2017 GLUTEN FREE & MORE 43

BY BETH HILLSON

Meals on a Stick Fire up the grill & get cooking!

PHOTOGRAPHY BY OKSANA CHARLA

ood on a stick is a favorite at state fairs. How about a healthy, hearty version for summertime grilling at home? Turn to kebabs for hearty, flavorful meals that are fun to make and eat. Perfect for summer entertaining, they’re convenient, quick to assemble and can usually be prepared ahead. Just allow time for the meat to marinate. Follow these tips to make delicious kebabs. Use a flavorful marinade for the meat. Brush leftover marinade on veggies before grilling. Cut all meat, sausage and vegetables into roughly the same size, so everything cooks in about the same time. Parboil food that needs extra time, like potatoes and corn, before grilling. Choose tender, juicy cuts of meat—pork tenderloin, sirloin, chicken breast or tenders, shrimp or scallops. For the best flavor, do not overcook the meat! Preheat your grill to medium heat. Scrape the grate clean and brush it with vegetable oil before grilling. This keeps ingredients from sticking to the grill when you turn the

June/July 2017 GLUTEN FREE & MORE 49

kebabs. (To grease a hot grill, dip a paper towel in cooking oil. Grab it with long tongs and wipe the oil over the grate. Have a metal container handy to set the used paper towel in.) Metal skewers require no preparation and stand up better to foods like hunks of corn on the cob. If using bamboo skewers, soak them in water 1 hour before using to keep them from burning. The combination and variety of food that can be put on a stick are unlimited. These four recipes will get your creative juices flowing and your mouth watering.

Prep: 10 minutes Grill: 8–10 minutes

Low Country Boil on a Stick MAKES 4 SERVI NGS

This fun recipe packs a variety of flavors onto each stick. If you’re allergic to shellfish, replace the shrimp with cubes of chicken or double up on the sausage. This marinade is also great on corn on the cob; brush it on parboiled ears and grill them until nicely charred on the edges. Metal skewers are recommended over bamboo sticks for threading the corn and potatoes.

2. Combine 2 teaspoons of marinade with shrimp and let sit while preparing remaining ingredients. 3. Scrub potatoes and boil them in salted water until tender, about 10 to 12 minutes. Drain and let cool. 4. Thread 6 metal skewers with potatoes, shrimp, corn and sausage. Brush food with remaining marinade. 5. Preheat grill on medium heat. Clean and lightly oil hot grill. Grill kebabs with the cover closed about 4 minutes. Using tongs, turn skewers and grill an additional 4 minutes or until shrimp is cooked, corn is lightly charred and sausage is cooked through. Serve warm. Each serving contains 237 calories, 7g total fat, 2g saturated fat, 0g trans fat, 82mg cholesterol, 402mg sodium, 24g carbohydrate, 3g fiber, 3g sugars, 21g protein, 9Est GL. Each tablespoon of marinade contains 64 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 25mg sodium, 1g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL

Prep: 8 minutes Grill: 8 minutes

Grilled Sesame Chicken Kebabs MAKES 6 SERVI NGS

Marinade ❧ Juice of 1 lime 1 clove garlic, crushed ½ teaspoon smoked paprika ❧ Salt and freshly ground pepper, to taste 2 tablespoons olive oil ½-¾ pound jumbo shrimp, peeled and deveined (about 12 shrimp) ½ pound baby potatoes of equal size (about 12) 2 ears of corn, parboiled 3 minutes, cooled and cut into 1-inch sections ½ pound chicken chorizo or other spicy sausage, cut into 1-inch segments

1. To make the marinade, mix lime juice, garlic, paprika, salt and pepper in a small bowl. Add olive oil, whisking to incorporate.

These kebabs are a must for summer dining. Serve them as an appetizer or as a full meal along with Asian slaw or salad and cauliflower or fried rice. Bamboo skewers work nicely here and make for a pretty presentation. You’ll need 12 bamboo skewers for this recipe. Save some boiled marinade for dipping.

Marinade 1/3 cup gluten-free tamari or soy sauce ¼ cup seasoned rice wine vinegar 3 tablespoons honey 3 cloves garlic, peeled and crushed 1 tablespoon fresh ginger root, peeled and grated 3 medium green onions, chopped (green tops reserved for garnish) ½ lemon, juiced 2 tablespoons toasted sesame oil

50 www.GlutenFreeandMore.com June/July 2017

1 tablespoon olive oil, more for wiping grill 2 pounds chicken tenders ½ teaspoon cornstarch, optional 1 teaspoon toasted sesame seeds, for garnish ❧ Tops of 3 green onions, chopped, for garnish

1. Combine tamari or soy sauce, vinegar, honey, garlic, ginger, onions, lemon juice, sesame oil and olive oil in a zip-top bag. Add chicken tenders and mix so that chicken is coated in the marinade. Refrigerate at least 2 hours or up to 6 hours. 2. Soak bamboo skewers 60 minutes, keeping sticks completely submerged. Remove and drain. 3. Remove chicken from refrigerator and vertically lace 1 piece of chicken through each skewer. Set kebab on a plate and repeat. Let sit while grill heats up. Reserve marinade to make a sauce. 4. Heat grill to medium heat (about 350°F). Clean and lightly oil the hot grill. Place chicken kebabs on the grill, cover and cook 3 minutes. Turn and cook another 3 minutes. Check chicken for doneness. Juices should be clear and the center of the thickest part should register 170°F on a meat thermometer. (Cook an additional minute on each side, if necessary.) Remove from grill and transfer to a serving platter. 5. In a small saucepan, heat reserved marinade until boiling to make a dipping sauce.* Thicken with ½ teaspoon cornstarch mixed with 2 tablespoons water, if desired. Sprinkle chicken with sesame seeds and green onion. Serve alongside hot dipping sauce. Each serving contains 397 calories, 24g total fat, 5g saturated fat, 0g trans fat, 61mg cholesterol, 674mg sodium, 23g carbohydrate, 2g fiber, 1g sugars, 22g protein, 10Est GL. Each tablespoon of marinade contains 28 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 155mg sodium, 3g carbohydrate, 0g fiber, 2g sugars, 1g protein, 2Est GL.

*If serving leftover marinade with the kebabs, boil it first for several minutes for safety.

BY JULES SHEPARD

Munchies Easy & irresistible snacks for kids of all ages

Veggie Quesadillas MAKES 4 SERVI NGS

This is the ideal go-to recipe for a yummy snack or lunch, especially when there are extra kids in the house. Quick to prepare and easy to tailor to any child’s preferences, the ingredients are inexpensive and readily available. 8 gluten-free corn tortillas or gluten-free flour tortillas 2 cups shredded cheddar cheese or dairy-free alternative 1 (15-ounce) can black beans, rinsed and drained 1-2 cups salsa, more for topping, if desired 1 ripe avocado, cubed

1. In a small, dry skillet over medium heat, place 2

he kids are home from school—and they’re hungry! Arm yourself with these easy-to-make, childfavorite snacks that adults will love, too. They'll never guess they’re getting protein, fiber and healthy oils in every bite, without the added junk ingredients and allergens found in most processed snacks. So bring on the summer fun. Whether it’s picnic or poolside, beach day or movie night, these recipes will satisfy everyone's appetite.

tortillas and quickly heat them, flipping to warm both sides. Remove 1 tortilla to a plate and reserve. 2. Quickly dress remaining tortilla with ½ cup shredded cheese, 1/3-1/2 cup beans, 2 tablespoons salsa and another ½ cup cheese, placing ingredients in layers. Top with reserved tortilla and heat quesadilla until cheese begins to melt. Flip with a spatula and cook the other side until cheese is completely melted. (Cook about 4 to 5 minutes total.) Remove from pan and repeat with remaining tortillas to make 4 quesadillas. 3. Top each quesadilla with cubed avocado and additional salsa, if desired. 4. Using a pizza cutter or kitchen shears, slice each quesadilla into 4 equal wedges and serve. Each quesadilla (4 wedges) contains 582 calories, 28g total fat, 13g saturated fat, 0g trans fat, 59mg cholesterol, 491mg sodium, 58g carbohydrate, 15g fiber, 3g sugars, 27g protein, 22Est GL.

54 www.GlutenFreeandMore.com June/July 2017

PHOTOGRAPHY BY JULES SHEPARD

Nutritious

Shopping List

Power Balls

For gluten-free and allergyfriendly products, check out these companies.

MAKES ABOUT 30

Your kids will love these bites for their flavor. You’ll love them for their nutrients.

Cheese

Go Veggie goveggiefoods.com

1 cup unsweetened natural sunflower seed butter or peanut butter (crunchy preferred) ¼ cup coconut oil (not coconut butter) ¼ cup honey or agave nectar 1½ cups gluten-free instant oats 1½ cups gluten-free crispy rice cereal (cinnamon flavor preferred) ¼ cup flax meal ¼ cup raisins or mini chocolate chips

Oats (GF/purity protocol*)

GF Harvest glutenfreeoats.com Gluten-Free Prairie glutenfreeprairie.com Glutenfreeda glutenfreeda.com

Cereal 1. Gently melt sunflower seed butter and

PHOTOGRAPHY BY JULES SHEPARD

coconut oil in the microwave or in a pan over low heat on the stove. Stir in honey. 2. In a large bowl, place oats, rice cereal, flax meal and raisins. Stir until ingredients are well combined. Add melted sunflower seed mixture, stirring until ingredients are combined and batter holds together. Cover and refrigerate 30 minutes to 1 hour. 3. Remove batter from refrigerator. Scoop 1 to 2 tablespoons into your hands and roll into a compact ball. Set aside and repeat with remaining batter. 4. Refrigerate balls in a covered container until eaten. Each power ball contains 105 calories, 7g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 11mg sodium, 10g carbohydrate, 1g fiber, 3g sugars, 3g protein, 5Est GL.

We used Cold As Ice silicone molds, available at amazon.com.

Erewhon erewhonorganic.com Freedom Foods freedomfoodsus.com

Salsa

Healthy Pops MAKES 6 POPSICLES

Any mom who’s concerned about the ingredients in store-bought popsicles will feel good about this hot-weather treat. The kids will ask for them time and again. Substitute other fruit using these proportions. For added nutrition, add some pureed veggies, gluten-free oats or even walnuts, if tolerated. It’s really up to you–kids will eat nearly anything if it’s in a popsicle. 1 cup organic blueberries 1 cup organic strawberries 1 ripe banana, peeled ¾ cup water ½ cup baby spinach leaves, more as desired

1. Place all ingredients in a blender and process into a puree.

2. Pour mixture into silicone popsicle molds, filling 3/4 full to allow for expansion.

3. Freeze until solid. If difficult to remove from mold, run under warm water for a few seconds to loosen. Each popsicle contains 40 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 3mg sodium, 10g carbohydrate, 2g fiber, 6g sugars, 1g protein, 3Est GL.

Hatch hatchchileco.com

Seed Butter

Once Again onceagainnutbutter.com SunButter sunbutter.com

Tortillas

Mission missionmenus.com Rudi’s Bakery rudisbakery.com Not every product sold by every company listed is gluten-free or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer. *Gluten-free/purity protocol oats are farmed and processed in a dedicated gluten-free environment and not co-mingled with other grains and mechanically separated later. Purity protocol oats are recommended for those with celiac disease and gluten sensitivity.

Associate editor Jules Shepard (jshepard@GlutenFreeAndMore.com, gfJules.com) is author of Free For All Cooking (DaCapo Perseus), The First Year: Celiac Disease and Living Gluten-Free (DaCapo Perseus) and Nearly Normal Cooking for Gluten-Free Eating (CreateSpace). Her books are available at GlutenFreeAndMore.com.

June/July 2017 GLUTEN FREE & MORE 55

Bake-It-Better

Cakes

BY VICTORIA HALL 56 www.GlutenFreeandMore.com June/July 2017

PHOTOGRAPHY BY ADRIAN LAWRENCE

Delicious gluten-free recipes worth celebrating

BY VICTORIA HALL

hen I was a child, I loved to bake with my mom and sisters on rainy afternoons and I fondly recall some spectacular birthday cakes. But it wasn’t until I discovered I could no longer eat gluten that I developed a true passion for baking. This inspired me to open a 100 percent gluten-free restaurant in Leeds, U.K. After about a year of running the restaurant, I got to thinking, wasn’t it time to put pen to paper and respond to the many customer requests for recipes? So I wrote a gluten-free baking cookbook, This is Gluten-Free, and it includes these cake recipes—which are three of my favorites.

P R E P: 1 5 M I N U T E S | B A K E : 4 0 – 4 5 M I N U T E S

Victoria Sponge Cake MAKES ONE 8-INCH CAKE

This simple cake is stunning. The combination of textures and flavors just works. This recipe can be made egg-free; see instructions. 1½ cups whole milk or full fat coconut milk (not coconut beverage) 1½ tablespoons sunflower oil 1 teaspoon pure vanilla extract 3 large eggs 22/3 cups gluten-free all-purpose flour blend of choice (page 77) 5 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon xanthan gum 13/4 cups + 2 tablespoons sugar 7 tablespoons unsalted butter, softened, or non-hydrogenated shortening

Filling 2/3 cup heavy cream or full-fat coconut cream (not coconut beverage) 1 tablespoon confectioners’ sugar, extra for dusting 2 tablespoons cornstarch ❧ Scant 1/2 cup strawberry jam or jelly ❧ Confectioners’ sugar, for dusting, optional

PHOTOGRAPHY BY ADRIAN LAWRENCE

1. Preheat oven to 350°F. Grease two 8-inch round cake pans and line them with parchment paper. 2. In a bowl, combine milk, oil, vanilla and eggs. 3. In a large mixing bowl, add flour, baking powder, salt, xanthan gum, sugar and softened butter. Slowly mix ingredients together until mixture resembles fine breadcrumbs. Continue to mix on slow speed and pour in wet ingredients. Once combined, increase

speed to medium and beat 3 to 5 minutes until batter thickens. Divide batter evenly between pans and level with a spoon or spatula. 4. Place cakes in preheated oven and bake 40 to 45 minutes until layers spring back when pressed lightly on the top. Remove pans from oven and insert a toothpick into the center of each cake. It should come out clean or with a few crumbs but without any wet batter clinging to it. 5. Place pans on a wire rack and let cool completely. Once cooled, gently remove from pans (loosen the edges with a table knife, if necessary). Level the bottom layer with a serrated knife, if required. 6. To make filling, whisk together heavy cream, confectioners’ sugar and cornstarch. Watch the cream like a hawk as it whisks; it can quickly become overworked. Aim for fluffy peaks that are just stiff enough to support the top layer when cake is assembled. 7. Place the first layer on a serving plate and top with strawberry jam. Follow with a generous layer of whipped cream. Place second layer on top and generously dust with confectioners’ sugar. Cake yields 16 slices. Each slice contains 431 calories, 16g total fat, 8g saturated fat, 0g trans fat, 91mg cholesterol, 286mg sodium, 70g carbohydrate, 1g fiber, 39g sugars, 4g protein, 47Est GL.

Egg-Free

For Egg-Free Victoria Sponge Cake, omit 3 eggs. Reduce butter to 6 tablespoons and reduce milk to 1¼ cups. Combine 1 tablespoon flax meal with 3 tablespoons hot water and let cool. Combine 4 tablespoons Follow Your Heart VeganEgg with 1/2 cup ice-cold water or milk of choice and mix thoroughly. Add flax gel and VeganEgg mixture to wet ingredients in step 2 to replace 3 eggs.

June/July 2017 GLUTEN FREE & MORE 57

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June/July 2017 GLUTEN FREE & MORE 61

Into the Wild

ne of the joys of camping is cooking and eating in the open air. Somehow, food just tastes better when you’re soaking up Mother Nature. Whether you're tramping into backcountry or full-on glamping, your food can be delicious. Ideal camping meals balance convenience, great flavor and energizing nutrition. The key to success is to plan out your meals and snacks well before lighting the first fire. Assemble the necessary ingredients at home so the cooking is simple when you arrive at your favorite camping spot. These recipes are delicious, satisfying and so much better than hot dogs on a stick.

62 www.GlutenFreeandMore.com June/July 2017

PHOTOGRAPHY BY TOM CHARLA

Scrumptious cooking in the great outdoors

BY MATTHEW KADEY, RD

Very Berry Instant Porridge M A K E S 4 TO 5 S E R V I N G S

Oatmeal and camping go together like a bear and the woods. This DIY porridge is an upgrade on store-bought instant oatmeal and it's quick to prepare. Shelf-stable freeze-dried fruit is a great addition to make-ahead oatmeal; it rehydrates perfectly, delivering the flavor of fresh fruit without refrigeration. To give your porridge a creamier texture, add a couple of tablespoons of your favorite milk powder to the mix.

11/3 cups gluten-free quick-cook oats* 2/3 cup freeze-dried raspberries or other berries 1/3 cup sliced unsalted almonds or pumpkin seeds 2 tablespoons chia seeds 2 tablespoons brown sugar or coconut sugar 2 teaspoons grated orange zest 3/4 teaspoon ground cinnamon ❧ Pinch of salt

At Home 1. Preheat oven to 350°F. 2. Spread oats on a rimmed baking

PHOTOGRAPHY BY MATTHEW KADEY

sheet. Place in preheated oven and bake until oats turn golden and smell toasted, about 12 minutes, stirring once halfway through. Be careful not to burn the oats. Set aside to cool to room temperature. 3. Place oats and remaining ingredients

in a large zip-top bag or other container and toss until mixture is well combined.

At Camp 1. Bring 3½ cups water to a boil in a saucepan. Place Very Berry Instant Porridge in the saucepan, stir and simmer 30 seconds. (For 2 servings, simmer 1 cup Very Berry Instant Porridge in 1½ cups water.) 2. Remove from heat and let sit, covered, 3 minutes. Each serving contains 193 calories, 8g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 23mg sodium, 26g carbohydrate, 6g fiber, 7g sugars, 6g protein, 13Est GL.

*TIP Purity protocol oats are recommended for those with celiac disease and gluten sensitivity. For brands, see Shopping List, page 66.

Banana Date Energy Bites MAKES 16 SERVI NGS

These nut-free nougats will power your outdoor pursuits. For best nutrition, use baked banana chips instead of fried. When camping, keep energy balls in a cooler until eaten. 3/4 cup banana chips 1/2 cup gluten-free rolled oats* 10 pitted Medjool dates 1/3 cup sunflower seed butter 1/3 cup unsalted roasted sunflower seeds 2 tablespoons honey 2 teaspoons pure vanilla extract 1/2 teaspoon ground cinnamon ❧ Pinch of salt 1/4 cup mini chocolate chips, optional

At Home 1. Place banana chips and oats in a food processor container and pulse into smaller pieces. 2. Add dates, sunflower seed butter, sunflower seeds, honey, vanilla, cinnamon and a pinch of salt to the container; blend until mixture sticks together when pressed between your fingers. Pulse in chocolate chips, if using. 3. With slightly damp hands, roll mixture into 1-inch balls. To maintain freshness, refrigerate until eaten. Each serving contains 131 calories, 6g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 7mg sodium, 20g carbohydrate, 2g fiber, 14g sugars, 3g protein, 10Est GL.

June/July 2017 GLUTEN FREE & MORE 63

gluten-free flours

GF Flour Replacements

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Flax Seed Meal

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Ground Chia Seed

Cornstarch

Carrageenan

Sorghum 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

(add texture and moisture)

Xanthan Gum

76 www.GlutenFreeandMore.com June/July 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.

Substitution Solutions

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

Milk

Buttermilk

Yogurt

Butter

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

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

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

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

1 7/8 7/8 7/8

1 cup unsweetened applesauce 1 cup fruit puree

1 1 1 1 1

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

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

Gluten-Free Flour Substitutions

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

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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

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 applesauce + 2 tablespoons fat of choice

Eggs

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

Nuts

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

June/July 2017 GLUTEN FREE & MORE 77

GLUTEN-FREE DIET | Quick-Start Guide

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,

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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

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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.

Keep in mind

➥ What about alcohol?

Always read the label

If In Doubt, Go Without

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

45+ RECIPES

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Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

Pilates for

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Got Glutened?

9 Quick Fixes

Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

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April/May 2016

Be a food detective

3 EASY MEALS

Display until May 2, 2016

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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 June/July 2017

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medication and put on a gluten-free diet—and she recovered completely. “To our knowledge, this is the first pediatric case of transverse myelitis as manifestation of celiac disease,” the authors said. “We suggest that all children with transverse myelitis, or other neurological manifestations of unknown original, should be screened for celiac disease.” The case was published online in Pediatrics.

Rosacea & Celiac Disease

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

The magazine with the answers Gluten Free & More GlutenFreeandMore.com ■ recipes,

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GLUTEN FREE & MORE APRIL/MAY 2016 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

A genome study recently identified specific HLA alleles (alternate forms of genes that arise by mutation) associated with rosacea, a common skin disease that causes facial redness, bumps and pustules. Some of these alleles had been found to be associated with celiac disease and type 1 diabetes, two conditions which are genetically associated with multiple sclerosis and rheumatoid arthritis. So Danish researchers decided to investigate whether or not there was any actual relationship between rosacea and these diseases. Conducting a large population-based study, they discovered that patients with rosacea, especially women, were significantly more likely than the general population to also have celiac disease or one of these other autoimmune diseases. “Clinicians may want to focus on a personal or family history of autoimmune diseases in patients with rosacea. This may enable early detection and treatment of underlying illness,” said lead author Alexander Egeberg, MD, PhD. The study was published in the Journal of American Academy of Dermatology.

Quick-Start Guide | CASEIN-FREE DIET

GlutenFre e Eat Great, Fee

#1 magazine for

l Better, Liv e Well

people with food

allergies & sensitiv

45 + RECIPES

& MORE

ities

Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Eas ter Dinner

Pilates for

DIGESTIVE HEALTH

Creamy Cheesecake & Easy Fruit Toppings,

Got Glutened?

9 Quick Fixes

page 42

SOFT PRETZELS

Secrets to a

Healthier Bra in Gluten-Free Tax Breaks

April/May 2016

Continued from page 74 Research Roundup

Display until May

3 EASY MEALS

2, 2016

GlutenFreeandMo re.com

• 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.

Alicia Woodward is editor-in-chief.

VISIT GLUTENFREEANDMORE.COM TO PURCHASE CASEIN-FREE DINING CARDS. June/July 2017 GLUTEN FREE & MORE 79

in you

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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

recipe index & Allergen Guide Breakfast Classic Scones, page 43 Variations: Pumpkin, Sweet Potato, Fresh Fruit, Dried Fruit, Nut or Seed Scones, page 43 Cranberry-Sage Breakfast Scones, page 46 Lemony Pancakes, page 66 Peach Scones, page 44 Very Berry Instant Porridge, page 63

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Soups Carrot-Cumin Soup, page 30 Chicken Bone Broth, page 33 Spicy Peach Gazpacho, page 29 Summer Borscht with Cucumber & Dill, page 27 Watermelon Gazpacho, page 28

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Entrees Campfire Chili, page 64 Chicken Curry-in-a-Hurry, page 65 Chili Stuffed Potatoes, page 65 Grilled Sesame Chicken Kebabs, page 50 Low Country Boil on a Stick, page 50 Mojo Pork Kebabs with Orange & Pineapple Wedges, page 53 Steak on a Stick, page 52

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

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Carrot Top Cilantro Pesto, page 30 Cherry Sauce, page 66 Lemon Loaf Glaze, page 59 Low Country Marinade, page 50 Maple Glaze, page 45 Sesame Chicken Marinade, page 50

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■ Egg-Free ✱ Egg-free substitution instructions provided. ■ No Peanuts, No Nuts ✱ Nuts can be omitted or substitutions provided. ■ Soy-Free ✱ Soy-free substitutions provided. ■ Low Sugar Recipe contains 5g of sugar or less per serving. ■ Low Sodium Recipe contains 140mg of sodium or less per serving.

IMPORTANT: Read the labels of all processed foods that go into your recipe, such as broths, condiments, sausages, chocolate chips, etc., to make sure they do not contain any allergen you need to avoid. Manufacturers can change their ingredients without warning. When in doubt, contact the manufacturer directly. For a list of companies that offer gluten-free, allergyfriendly ingredients used in these recipes, refer to the Shopping List included in the article.