Eat. Gluten Free by kdarcy17

Eat.

GLUTEN - FR EE

60+ Easy Recipes

WHAT IS GLUTEN | GLUTEN - FR EE R ECIPES | L ATEST PRODUC TS S P R I N G 2016

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CONTENTS { E AT. G LU T E N - F R E E M AG A Z I N E - S P R I N G 2 016 }

SO, WHAT IS GLUTEN? What is gluten and where does it hide?

FEELING COMFORTABLE IN THE KITCHEN Having to go gluten-free turned me into a gourmet

THE PLEASURE OF VEGETABLES Why do we need to be cajoled to eat our vegetables, when they can be so good?

You owe it to yourself

THE TEN NOBLE TASTES Everyone should have good food. It’s the ingredients we choose

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GOING AGAINST THE GRAIN America is in the midst of a whole-grain crisis

LUSCIOUS AND SUMPTUOUS FRUIT There is something primal in fruit

BECOME A MORNING PERSON

LIFE, GLUTEN-FREE If anyone tells you that living gluten-free is deprivation, tell that person to change his or her mind

TRULY TASTING LIFE We are, quite literally, what we eat

SWEET TOOTH People talk about carbohydrates as though they are the devil

RECIPE INDEX Try something new!

Eat. G LU T EN - FR EE

WELCOME! FROM THE EDITOR, An entire generation was raised to believe that cooking meant opening a box, ripping off the plastic wrap, adding water, or popping it in the microwave. Eat Gluten-Free, with its gluten-free healthful approach, seeks to bring a love of eating back to our diets. Living gluten-free means having to give up traditional bread, beer, pasta, as well as the foods where gluten likes to hide—such as store-bought ice cream, chocolate bars, even nuts that might have been dusted with flour. However, Eat Gluten-Free shows readers how to say yes to the foods they can eat. Written by award-winning blogger Shauna James Ahern and edited by Kristin Darcy, who both became interested in food once they were diagnosed with celiac disease and went gluten-free, Eat Gluten-Free is filled with funny accounts of the author’s own life including wholesome, delicious recipes, this magazine will guide readers to the simple pleasures of real, healthful food. Includes dozens of recipes like salmon with blackberry sauce, sorghum bread, and lemon olive oil cookies as well as resources for those living gluten-free.

PUBLISHER Better Homes and Gardens Special Interest Publications MANAGING EDITOR Scott Ahrens CREATIVE DIRECTOR Kristin Darcy FEATURED WRITER Shauna James Ahern CONTACT US: FACEBOOK eatglutenfree INSTAGRAM eat.glutenfreemagazine TWITTER eat_gluten_free GENERAL ENQUIRIES info@eatglutenfree.com Cover shot courtesy of Gregory Bourolias

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E AT. | S O , W H AT I S G LU T E N ?

SO, WHAT IS

G LU TE N ? written by Shauna James Ahren | photography by Clara Natoli

Chances are you or someone you know follows a gluten free diet, but what exactly is gluten and why is it so difficult to make foods without it?

in response to gluten consumption,leading to improper nutrient absorption and the potential for other health complications.

Found in wheat, barley, rye and triticle (a cross between wheat and rye), gluten is a protein created when two subproteins (glutenin and gliadin) combine with water. Gluten development contributes to several characteristics in food, including structure, texture, and kneadability.

Symptoms of celiac disease vary and can include abdominal bloating and pain, chronic diarrhea, weight loss, fatigue, behavioral issues, joint pain, infertility, itchy skin rashes (dermatitis herpetiformis), and/or iron deficiency anemia.

CELIAC DISEASE

Celiac disease is diagnosed with a blood test to check for specific antibodies, followed by a small intestinal biopsy. Because is is an autoimmune disease, the condition is not outgrown. But with proper treatment— following a strict gluten-free diet—symptoms can be minimal to nonexistent.

Celiac disease affects about 2 million people in the United States (fewer than 1 percent), with an estimated 83 percent of whom are undiagnosed with other conditions. Celiac disease is not an allergy to gluten but rather an autoimmune disease where the body attacks and damages the lining of the small intestine

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E AT. | A N D W H Y G O G LU T E N - F R E E ?

“ Chances are you or somone you know follows a gluten-free diet, but what exactly is gluten and why is it so difficult to make foods without it?”

AND WHY GO

GLUTEN-FREE? GLUTEN-FREE DIET While eating gluten-free is a necessity for people with celiac disease, it has become a popular diet for health-minded individuals. Several eating plans, including the Paleo Diet, 21-Day Sugar Detox, and Whole30, tout the elimination of gluten to promote optimal health. There is not evidence that avoiding gluten is the cureall for health problems or that it will help you shed any unwanted pounds. But by focusing on eating a balanced diet with more whole foods—such as fruits, vegetables, nuts and seeds, gluten free whole grains, and lean proteins—and eliminating or cutting back on processed foods, you can adopt a healthier diet.

While gluten-free diets can be healthful, it’s important to focus on eating plenty of fruits and vegetables and keeping a good balance and a variety to ensure adequate nutrition.

GLUTEN SENSITIVITY Some people may experience some or all of the symptoms associated with celiac disease but, when tested for celiac disease, the diagnosis is negative. Currently there is not test to determine nonceliac gluten sensitivity, and new research is showing that this condition may not exist at all or that gluten might not be the cause of the symptoms. However, following a gluten-free diet may help alleviate intestinal distress in some cases.

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GLUTEN-FREE

WHITE BREAD photography by Brooke Cagle

YIELD: 1 LOAF { INGREDIENTS } I ½ cup millet, soaked 1 ½ cups Gluten-Free Whole Grain Blend ¼ cup potato starch ½ cup almond flour 2 ½ teaspoons instant yeast ¾ teaspoon xanthan gum ¾ teaspoon salt 4 tablespoons soft butter 3 large eggs 2 tablespoons honey ¾ cup warm milk

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Cover the millet with warm water and soak it at room temperature overnight, or for a least a few hours. Drain any remaining water from the millet before using. Combine all the dry ingredients in the bowl of your stand mixer and blend thoroughly. Add the butter and blend until the mixture is like sandy crumbs. Add the eggs, honey and warm milk, beating well for 2 to 3 minutes, stopping once to scrape the sides of the bowl. Stir in the drained millet. Cover the dough and allow it to rise at room temperature for about 1 hour. Preheat your oven to 350°F and lightly grease an 8 ½” x 4 ½” bread pan. Scrape the dough (which will be the consistency of a thick batter) into the prepared pan and allow it to rise again, covered, for about 30 to 40 minutes, or until it’s risen just above the rim of the pan. Bake the bread for 40 to 45 minutes, or until the internal temperature reaches 205°F to 210°F. The top should be a lovely golden brown. If the loaf begins to brown too much before it’s finished baking, tent it with aluminum foil for the remainder of the bake. Cool completely before cutting and serving.

“ A basic white bread recipe without the gluten. Easily made in your bread machine! Xanthan gum and the exotic flours are usually easily found in your local health food store.”

“ You can finally savor the flavor of gluten-free bread with this curiously crunchy millet-studded whole-grain loaf.”

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E AT. | F E E L I N G C O M F O R TA B L E I N T H E K I TC H E N

FEELING COMFORTABLE

IN THE

K I TCH E N

“Having to go gluten-free turned me into a gourmet” written by Shauna James Ahren | photography by Nick Kar vounis

can no longer rely on prepackaged food, if it is labeled gluten-free. Don’t misunderstand—I’m thrilled that gluten-free crackers, pretzels, energy bars, and cereals exist. They’re good inbetween foods for me. But for my main meals? I want every taste to be exquisite. Singular. Extraordinary. I want to taste something different every day. I want to taste the world. So, instead of examining the labels on packages, scrutinizing them to see if I can eat them, I search out high-quality whole foods that are naturally gluten-free. Locally caught salmon. Asparagus in May. Peaches in late July. French lentils. Truffle oil. Triple cream cheese. More, every day, more. Then, I cook. I throw tastes around the skillet and dance in the kitchen and sing for my supper, just to see what emerges. I eat well. Friends call to say, “Hey, what have you been up to?” “Cooking,” I say. “Oh, and writing.” And then I start gushing about Spanish olive oils and sea salt from Venice. I tell them about the chocolates from France I just tried. Or, I tell them about my escapades with making gluten-free ravioli. They laugh, a little, because of the enthusiasm in my voice. But they all want to come over for dinner. I love the process of cooking. I love the smells that arise from below me as I cut and sliver and saute. I love the sight of a knife slicing into a tomato, a leek starting to soften in a skillet, a soft cheese cclinging to the spoon that holds it. I love the sounds:sizzling, dripping, splattering, burbling. I love the texture of silky olive oil on the tongue and the rough-hewn feeling of meat crumble into a pan. And the tastes? Oh, the tastes.

Since my celiac diagnosis, I have been chopping meditatively, rocking my knife through winter vegetables and waiting for the spring to eat fresh fruit again. Cooking has become so deep a part of my day—a place without words, primal and alive—that by 4 P.M., when I’m headed home from work, my fingers actually start itching to be in the kitchen again. Whether it is cluttered or clean, my kitchen makes me happy. It’s where I can play, where I can create. Home for the day, I crank up the CD player and sing as I slap together something new. Sauteed halibut with green-olive relish. Jamaican jerk chicken. A black bean salad with mango salsa and avocado. Butternut squash soup, with rosemary and smoked paprika. What will I try next? I don’t know. It’s always an adventure. Usually, I decide when I find something at the farmer’s market that day. Of course, the fact that I braodcast my meals via photographs and recipes on my Web site pushes me to cook every night. As people wrote to me, thanking me for gluten-free recipes that took only moments to makes and tasted great, I found more of an incentive to cook and create. This wasn’t just about me any longer. I was no longer alone in my kitchen. S P R I N G 2016 — 9

E AT. | B E C O M E A M O R N I N G P E R S O N

BECOME A

MORNING PERSON

We’re bringing you delectable gluten-free ways to start your day. written by Elizabeth Fuhr | photography by Jeffer y Deng

oing gluten-free at breakfast doesn’t have to be a compromise. Sure most bread is off-limits, and muffins or pastries made with wheat flour are a no-go, but cutting these items out shouldn’t feel like a sacrifice when there are so many wonderful foods to eat instead. Many favorite breakfast foods, like eggs and smoothies, are naturally gluten-free. For those that aren’t, there are a lot of rewarding ways around your wheat habit. Quinoa makes a great breakfast cereal, hot or cold. Gluten-free flours —like coconut, chickpea or almond—are the building blocks of flavorful baked goods that rival anything made with wheat flour. Quiches can go crustless, granola can go grainless, and leftover rice makes a great porridge. For a killer morning sans gluten, look no further than the 19 recipes below. They’ll make you forget all about bagels—or at least make it easier to go without them. The toaster reigns supreme as the most-used appliance during the morning hours—other than the coffee pot, of course. But, gluten could be lurking within those fiery grates. To ensure the gluten-free integrity of every meal, invest in extra appliances like colanders, sifters, toasters, toaster ovens, and other kitchen appliances and utensils that can be difficult to clean. Label them for gluten-free use only. Gluten-free baking mix is the key to quick gluten free baking. We tested our pancake recipes with a variety of baking mixes and found that each baking mix produced its own results. Some of the mixes were more finely textured, and some were coarser, which affected both the thickness of the batter and the texture. Our advice: Use the brand you prefer. If you’re not sure, experiment with a few to find the texture and flavor that appeal to your tastes.

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For people who have committed to a low-carb diet or are dealing with a more serious gluten allergy, there are plenty of delicious breakfast options that won’t leave you feeling deprived. When you first eliminate gluten, the whole process can feel a little overwhelming, but luckily, there are a ton of healthy and hearty breakfast options for a gluten-free diet. A quarter of the people in our survey thought gluten-free foods have more vitamins and minerals than other foods. But a recent Consumer Reports review of 81 products free of gluten across 12 categories revealed that they’re a mixed bag in terms of nutrition. “If you go completely gluten-free without the guidance of a nutritionist, you can develop deficiencies pretty quickly,” warns Laura Moore, R.D., a dietitian at the University of Texas Health Science Center at Houston. Many gluten-free foods aren’t enriched or fortified with nutrients such as folic acid and iron; the products that contain wheat flours are. And it may come as a surprise to learn that ditching gluten often means adding sugar and fat. “Gluten adds oomph to foods—wheat, rye, and barley all have strong textures and flavors,” says Angela Lemond, a registered dietitian nutritionist in Dallas and a spokeswoman for the Academy of Nutrition and Dietetics. Take it out of food that usually contains it and you might find that extra fat, sugar, or sodium have been used to compensate for the lack of taste. For example, the Walmart regular blueberry muffins we looked at had 340 calories, 17 grams of fat, and 24 grams of sugars. Gluten-free blueberry muffins from Whole Foods had 370 calories, 13 grams of fat, and 31 grams of sugars. Thomas’ plain bagels had 270 calories and 2 grams of fat; Udi’s plain gluten-free bagels had 290 calories and 9 fat grams. We found similar differences in all 12 food categories. It may not seem like much, but a few grams here and there can add up. A gluten-free bagel for breakfast and two slices of gluten-free bread at lunch means 10 to 15 additional grams of fat. Gluten may actually be good for you. There’s some evidence that the protein has beneficial effects on triglycerides and may help blood pressure. The fructan starches in wheat also support healthy bacteria in your digestive system, which in turn may reduce inflammation and promote health in other ways. As a gluten-free gal (I’ve been off the stuff for more than 20 years now), I found it challenging to create satisfying, no-cook breakfasts that were nutritionpacked and not full of starches. This “quick-trick snack stack” has turned out be be my savior. The name was inspired by Dr. Seuss’s Fox In Sox (“First, I’ll make a quick trick brick stack. Then I’ll make a quick trick block stack...”), which makes it a hit with kids and grownups alike.

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E AT. | B R E A K FA S T & B R U N C H

RASPBERRY& BLUEBERRY OAT PANCAKES 2 cups gluten free oats

1 teaspoon pure vanilla extract

1 ¼ cups vanilla almond milk

1 ½ teaspoons baking powder

1 large ripe, banana ½ teaspoon ground cinnamon

1 large organic egg

1 heaping tablespoon local honey

1 cup fresh blueberries

¼ teaspoon sea salt

coconut oil or butter for cooking

Place all ingredients, except egg and coconut oil in the base of a blender and blend until smooth. Add egg and pulse a few times until egg is fully incorporated into batter.

the griddle, using approximately ¼ cup for each pancake. Brown on both sides (about 2-3 minutes per side) and serve hot with maple syrup. Top with remaining blueberries and banana slices.

Heat a griddle or large saute pan over medium heat and melt a teaspoon or two of coconut oil. When hot, pour or scoop the batter onto

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*If batter becomes too thick to pour easily, add a tablespoon or two of almond milk to thin.

E AT. | R E C I P E S TO WA K E U P F O R

BLUEBERRY& LEMON MUFFINS ½ cup butter

2 cups gluten-free flour

½ cup greek yogurt

1 ½ tsp. baking powder

¾ cup sugar 2 tsp. lemon zest 2 Tbsp. fresh lemon juice

¼ cup raspberries

1 ¼ tsp. xanthan gum

¼ cup blueberries

½ cup milk

1 egg

1 ½ -2 cups fresh blueberries

In a mixing bowl, cream butter until soft. Add yogurt sugar, zest, lemon juice and vanilla. Mix well. Beat in egg.

1 cup nonfat plain Greek yogurt

½ tsp. baking soda

1 tsp. vanilla

Preheat oven to 350°F. Add paper liners to a muffin pan. In a small bowl combined flour, baking powder, baking soda, xanthan gum, salt and nutmeg. Mix together and set aside.

NUT& BERRY PARFAIT

Slowly alternate adding flour mixture and milk until both are mixed in well. Add blueberries.

¼ cup sliced almonds, toasted 2 teaspoons honey Layer yogurt, berries and almonds in a bowl, glass or jar. Drizzle honey on top. Cover and refrigerate for up to 4-5 hours. Enjoy while cold.

Using a 2 inch scoop, scoop the batter into each paper liner. Bake for 30 minutes. Muffins are done when you touch the tops and they bounce back.

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E AT. | T H E E I G H T N O B L E TA S T E S

THE EIGHT

N OBLE TA STES written by Shauna James Ahern | photography by Carissa Gar

HIGH-QUALITY OILS Cooking with quality oils truly makes a difference in the taste of food. These days, extra virgin olive oil is faily ubiquitious in supermarkets. We have made great food strides in the country. However, after I discovered the taste of olive oil in my twenties, I thought I was really being a gourmet by buying an eight-dollar bottle from the supermarket, instead of spending two dollars on a jug of vegetable oil. It took me years to realize that spending twenty-five dollars on a bottle of truly outstanding olive oil is worth it, sometimes.

SALTS I never use a saltshaker anymore. I like the physical sensation of pinching the salt between my fingers. This is why I keep a little dish of kosher salt on top of the stove. I have learned to hold my fingers high above my food, about chest level, when I am seasoning. This distributes the salt evenly in the food. Before going gluten-free, I tossed salt into a pan from an inch above the surface of the food. That often made the food too salty for other people.

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FRESH HERBS There simply is nosubstitute for fresh herbs. I learned that, happily, once I scooted back in the kitchen after my celiac diagnosis. Again, I am blessed to live in Seattle, where the farmers’ markets on the weekend offer a profusion of fresh herbs. When the farmers’ markets are not open in the winter, there are still small packages of fresh herbs available in stores, and most of them are organic. They might seem terribly expensive at first—why spend three dollars on a tiny package of fresh basil when I can buy an entire bottle of dried basil for that much?—buy frsh herbs are worth the expense.

UNFAMILIAR FLAVORS There is no avoiding the fact that most Americans eat within a narrow range of tastes. But there is an entire world of extraordinary flavors out there— faintly sweet; smells -of-the-sea salty; pucker-up-the-lips bitter; kick-in-the-stomach sour; makeme-maon umanmi—and life simply grows more exciting with each exposure to a wider variety of tastes in the mouth.

BUTTER& DAIRY PRODUCTS There simply is nothing like real butter. The first taste is smooth and full and has a certain cleanness. Then comes rushing in a hint of richness, as the butter starts to melt around the tongue. High, clear notes sing out. Like good cheese, butter has a taste of its orgins— pastures, sunlight, green grass, and a farmer who wakes up early to milk the cows. Give me this taste, any time, over paletasting margarine.

VINEGARS A dozen different vinegars stand on my kitchen shelves, each of them lending a different taste to the foods I eat. I splash good rice wine vinegar into boiling water to make perfect poached eggs. Champagne vinegar flavors my daily salad dressing; I then pour its delicate tartness onto wild greens, goat cheese, and pumpkin seeds. I have made a reduction sauce from my favorite balsamic vinegar, flavored with fig, to pour over roast pork loin and butternut squash. In the summer, I splash a tomato vinegar from Austria over heirloom tomatoes, let them marinate, then throw them into gluten-free pasta salads.

Now I am a cheese fiend. Every week, I try something new. Provolone, Mahon, Fontina, Asiago—I will eat them all, and happily. Twenty years ago, I didn’t know they existed. I have come to depend on soft chevre, spread on quinoa crackers or dropped on top of a salad of wild greens. I eat some nearly every day. When I was a kid, I did not even know that goats made milk, much less the subtle cheese that comes from it. I know I’m not the only one.

CHOCOLATE

CHEESES

“ I like the physical sensation of pinching the salt between my fingers.”

“A taste experience that takes people to places they never expected.”

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E AT. | G U I LT Y P L E A S U R E S

GUILTY PLEASURES

CARAMALIZED ONION BACON BURGERS ¼ cup plus ½ cup barbecue sauce, divided 1 pound ground beef 4 bacon strips, halved 1 large sweet onion, sliced 4 tablespoons butter, divided 4 hamburger buns, split 4 slices cheddar cheese

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Place ¼ cup barbecue sauce in a small bowl. Crumble beef over barbecue sauce and mix well. Shape into four patties. In a small skillet, cook bacon over medium heat until crisp. Remove to paper towels; drain. In another skillet, saute onion in 2 tablespoons butter until softened. Reduce heat to medium-low; cook, stirring occasionally, for 20-25 minutes or until golden brown. Spread buns with remaining butter; set aside. Grill burgers, covered, over medium heat or broil 4 in. from the

heat for 5-7 minutes on each side or until a thermometer reads 160°F and juices run clear. Top with cheese. Grill 1 minute longer or until cheese is melted. Place buns, cut side down, on grill for 1-2 minutes or until toasted. Spread buns with barbecue sauce; serve burgers on buns with onion and bacon.

E AT. | N O N - G U I LT Y R E C I P E S

POTATO WEDGES 4 medium baking (russet) potatoes 1 tbsp. olive oil ¾ tsp. Kosher salt ¼ tsp. coarsely ground black pepper Preheat oven to 450°F. Scrub potatoes well; pat dry with paper towels. With knife, cut potatoes lengthwise into ½-inch-thick slices, then cut slices lengthwise into ½-inchwide sticks. Evenly spray two 15 ½” by 10 ½” jelly-roll pans with nonstick cooking spray. In one pan, carefully toss all potato sticks with olive oil, ¾ teaspoon kosher salt, and ¼ teaspoon coarsely ground black pepper. Transfer half of potatoes to second jelly-roll pan. Bake potatoes on two oven racks 30 to 35 minutes or until browned and crispy, rotating pans between upper and lower racks and stirring potatoes once halfway through cooking.

EASY VARIATION SWEET POTATO FRIES

Cut 2 small sweet potatoes into ¼-in.-wide sticks. Toss with 2 Tbsp. oil, 1 tsp. chili podwer and ¼ tsp. salt. Roast in 450°F oven for 20 to 25 min. or until crisp.

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