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Gluten & MFOree RE Fresh Ideas for Healthy & Delicious Living

#1 magazine for people with food allergies & sensitivities

PERFECT PASTA! 

40+   Brands Reviewed Cooking Secrets Plus! Must-Have Recipes

Make-Ahead Breakfast

Display until November 30, 2017

GlutenFreeandMore.com

October/November 2017

What To Do If Your Doctor Won't Listen

HALLOWEEN   TREATS All pasta is not created equal. page 44

Adult-Onset Allergies Really?


Gluten & FMree ORE

contents October/November 2017

features 32 Rise & Dine

Make-ahead meals for busy mornings.

38 Soup is Good Food

 earty plant-based soup makes an easy, H satisfying meal.

44 Best GF Pasta

Everything you need to know about gluten-free noodles.

on the cover Know your noodles, page 44.

Gluten&MFree ORE Fresh Ideas for Healthy & Delicious Living

#1 magazine for people with food allergies & sensitivities

PERFECT PASTA! Make-Ahead Breakfast What To Do If Your Doctor Won't Listen

Display until November 30, 2017

GlutenFreeandMore.com

October/November 2017

COVER PHOTOGRAPHY BY OKSANA CHARLA; SOUP PHOTO BY CARL KRAVATS

40+ Brands Reviewed GF Pasta Cooking Secrets Plus! 5 Must-Have Recipes

HALLOWEEN TREATS All pasta is not created equal. page xx.

Adult-Onset Allergies Really?

in every issue 6 We Hear You 8 Editor’s Note  11 Contributors 30 Ask the Chef 78 Gluten-Free Diet Quick Guide 79 Substitution Solutions 80 Recipe Index & Allergen Guide 81 GF Flour Replacements

52 Desserts for Two

Delicious recipes for small households.

57 Spooktacular Halloween

These tricks and treats guarantee a fangtastic kids’ party.

64 Pasta Pleasure

Amazing recipes to make your pasta perfect.

68 Celiac in Paris

Finding gluten-free heaven in French patisseries.

October/November 2017  GLUTEN FREE & MORE  3


58

36

departments lifestyle

10 You Said It

We asked, “What’s your most awkward gluten-free moment?” Here’s what you told us.

12 Stair Master

Use your staircase to strengthen your body and bones.

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

must haves

Special products we know you’ll love.

65

20 GF Beauty

Look your best with our favorite cosmetics and personal care items.

how tos

34

24 No More Moo! Udderly delicious gluten-free living without dairy.

28 What to Do When Your Doctor Won’t Listen

6 steps to getting the help you need.

30 Ask the Chef

Dairy-free and egg-free instructions are included in most recipes.

Food editor Beth Hillson answers your baking questions.

health

72 Adult-Onset Allergies  Food allergies aren’t just for kids.

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

Practical info to make your life easier, pages 78–81.

GLUTEN-FREE DIET | Quick-Start Guide

Your spice rack as your secret weapon.

ndu Research Rou 82 “What Do You Eat?”

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4  www.GlutenFreeandMore.com  October/November 2017

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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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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. 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76  Healing Herbs & Spices

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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

CHOCOLATE MACARONS PHOTO BY CHRYSTAL CARVER; PASTA PHOTO BY PHOTO BY OKSANA CHARLA; OVERNIGHT GOLDEN MILK MILLET PORRIDGE PHOTO BY ALICIA WOODWARD

18  Don’t Miss This!


Gluten-Free Food Allergy Fests

editor's note

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

October/November 2017

All About Noodles In this issue, we deep-dive into gluten-free pasta—how it tastes, how it holds up as leftovers, how much it costs, what it’s made of, where it’s available. You’ll find our comprehensive report in “Best GF Pasta,” starting on page 44. But before you turn the page to go there, let me give you a bit of background. We started our pasta project fairly confident that we had an overall handle on the market. In addition, we had some notions about pasta types, which ingredients we’d prefer and which would perform best. As we gathered up all the different brands and products from around the country and overseas and sampled them carefully, some of our preconceived ideas began to fall away. The bottom line for our team of testers? Gluten-free pasta is much more varied, better tasting, less expensive and more available than any of us initially thought. It was a huge delight to uncover this delicious surprise—and to share it with you. This issue contains other surprises that you will enjoy. We found some exceptional gluten-free patisseries in Paris (page 68) and we share a Parisian bakeshop’s recipe for

When buying gluten-free pasta, taste and texture matter most.

authentic French Madeleines (page 70). We discovered Carol Fenster’s wonderful dessert recipes for small households (page 52). We re-created traditional spaghetti dishes into better-than-ever gluten-free meals (page 64). We cover the research confirming that, yes, adults can develop food allergies (page 72). We asked readers to share their most embarrassing moments with us—and they did! (See page 10. But watch out—some contain graphic details.) Back in the day when wheat pasta was all there was, the concept of noodles made with veggies and pasta made with lentils or chickpeas was, frankly, inconceivable. What changed that? It was our community’s serious and steady demand for better and more gluten-free food. That drum beat encouraged pasta manufacturers to broaden their thinking enough to create noodles made with ingredients other than wheat flour. Now there’s a vast array of amazing gluten-free pasta choices. What abundance! It’s feels good to noodle on that. Alicia Woodward Editor-in-Chief

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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.

Correction

Schar’s Artisan Baker White Bread is shelf-stable and can be found on your grocery store’s shelf. Our bread chart (August/ September 2017) listed this bread as frozen. Goodman’s Gluten-Free White Bread is certified gluten-free. Our bread chart did not note this. We regret the errors. Subscribers can see our up-to-the-minute bread reviews at GlutenFreeAndMore. com/sliced-breads.

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8  www.GlutenFreeandMore.com  October/November 2017

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

October/November 2017, Vol. 20, No. 6

DELICIOUS MIXES FREE OF:

EDITOR-IN-CHIEF Alicia Woodward, LCSW

DESIGN DIRECTOR Oksana Charla

Gluten, Wheat, Soy, Corn, Dairy, Eggs, Beans, Barley, Rye, and Bran

MANAGING EDITOR Erica Dermer

FOOD EDITOR Beth Hillson

ASSOCIATE EDITORS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

CONTRIBUTORS

Debbie Adler Sandra Beasley Mary Capone Chrystal Carver Carol Fenster Matthew Kadey, RD Megy Karydes Taylor Miller Wendy Mondello April Peveteaux Sueson Vess Christine Woods, MSEd

CONTRIBUTING PHOTOGRAPHERS

Tim Benko Chrystal Carver Oksana Charla Tom Hirschfeld Carl Kravats Michael Mullen

ADVERTISING SALES

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

MEDICAL ADVISORS

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

Kosher Natural

ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group Marilyn Geller, CEO Celiac Disease Foundation PUBLISHER Philip L. Penny

Gluten Free & More is a lifestyle guide to achieving better health. It is written with your needs in mind but it is not a substitute for consulting with your physician or other health-care providers. The publisher, editor and writers are not responsible for any adverse effects or consequences resulting from the use of suggestions, products or procedures that appear in this magazine. All matters regarding your health should be supervised by a licensed 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.

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

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

©2017 Belvoir Media Group, LLC and Gluten Free & More are registered trademarks. All rights reserved. Reproduction in whole or in part is prohibited. Printed in the U.S.A. Revenue Canada GST Account #128044658. POSTMASTER: Send address changes to Gluten Free & More P.O. Box 8535, Big Sandy,TX 75755-8535. Periodicals Postage Paid at Norwalk, CT, and at additional mailing offices.

To order or find this delicious recipe, visit us online at WWW.MINASGF.COM

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October/November 2017  GLUTEN FREE & MORE  9


By Matthew Kadey, RD

Rise & Dine!

Make-ahead meals for busy mornings

K

This is where meal-prepping comes in handy. Stay ahead of the game by preparing healthy eats in advance. These exciting forward-thinking recipes remove the woulda-coulda-shoulda from eating breakfast, even when you hit the snooze button once too often. Now when the morning rush engulfs you, all you have to do is grab a fork.

SWEET POTATO PUMPKIN MUFFIN PHOTO BY OKSANA CHARLA

icking off your morning with a nutritious meal goes a long way to energizing you for the rest of the day. And research shows that a hearty morning meal helps quell cravings for unhealthy foods later on. Yet for many people, the idea of eating a well-balanced breakfast is nothing more than good intentions. Harried mornings make it tempting to guzzle down just anything with your coffee or to skip breakfast altogether.

32  www.GlutenFreeandMore.com  October/November 2017


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

Sweet Potato Pancake Muffins with Applesauce MAKES 6 SERVI NGS

One good thing about make-ahead pancakes in muffin form is you don’t have to stand at the stove and flip the flapjacks. Plus, muffins are more portable and they’re ready at the same time. Sweet potato muffins and homemade applesauce are natural flavor buddies. Both can be made ahead and re-warmed in the microwave. 1 small sweet potato, peeled and cubed 2 tablespoons ground flaxseed or 2 beaten large eggs 1 cup milk of choice 1 cup all-purpose gluten-free flour blend of choice 3/4 cup almond flour or all-purpose gluten-free flour blend of choice 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt

4. Place milk and cooked sweet potato in a blender container and process until smooth. Blend in flour blend, almond flour, 1 teaspoon cinnamon, ginger, baking powder, baking soda and salt. Stir in flax gel. (If using eggs, blend them in the blender with other ingredients.) 5. Pour batter into prepared muffin cups. Place in preheated oven and bake 22 minutes or until a toothpick inserted into a middle muffin comes out nearly clean. 6. To make applesauce, place apples, dried currants (if using), maple syrup, lemon juice and 1/2 teaspoon cinnamon in a small saucepan. Bring to a boil, reduce heat to medium-low and simmer covered until apples have softened, about 10 minutes. Serve applesauce with pancake muffins. Each pancake muffin contains 274 calories, 10g total fat, 1g saturated fat, 0g trans fat, 4mg cholesterol, 264mg sodium, 44g carbohydrate, 5g fiber, 15g sugars, 6g protein, 21Est GL. Each serving of applesauce contains 53 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 14g carbohydrate, 1g fiber, 11g sugars, 0g protein, 5Est GL.

P R E P: 2 0 M I N U T E S | S O A K : 2 H O U R S

Golden Milk Overnight Millet Porridge MAKES 4 SERVI NGS

Overnight oats are a healthy way to enjoy a lightning-fast morning meal and so is this millet version. Step up your soaked cereal game—and avoid any problems you might have with oats—by dousing whole-grain millet in heavenly spiced milk and topping it with sweet mango. Healthy ingredients give you a jar filled to the brim with great nutrition. 1 cup uncooked millet 1 tablespoon honey, more to taste ❧ Zest of 1 medium orange 11/2 teaspoons ground turmeric 1/2 teaspoon ground ginger 1/2 teaspoon ground cinnamon ¼ teaspoon ground cardamom 2 cups milk of choice 1 ripe mango, peeled and chopped 1/4 cup unsalted shelled pistachios, pumpkin seeds, almonds or walnuts 1/4 cup coconut flakes

1. Place millet and 3 cups water in a

GOOLDEN MILK OVERNIGHT MILLET PORRIDGE PHOTO BY ALICIA WOODWARD

Applesauce 2 large apples, cored and peeled, chopped 1/4 cup dried currants, optional 2 tablespoons maple syrup 1 tablespoon fresh lemon juice ½ teaspoon ground cinnamon

1. Place sweet potato cubes in a steamer basket set over 1 inch of water. Bring water to a boil and steam sweet potato until very tender. Alternatively, place sweet potato cubes and 1 tablespoon water in a microwave-safe bowl. Microwave on high until sweet potato is fork-tender. 2. Whisk together ground flaxseed and 5 tablespoons warm water. Let stand 5 minutes until mixture forms a gel. (If using eggs, skip this step.) 3. Preheat oven to 350°F. Grease 12 muffin cups or line them with paper liners.

medium saucepan. Bring to a boil, reduce heat and simmer over medium-low heat until tender, about 10 minutes. Drain any excess water, let millet rest in pan covered 5 minutes and then fluff with a fork. Divide millet among 4 wide-mouth jars. 2. To make golden milk, combine honey, orange zest, turmeric, ginger, cinnamon and cardamom in a medium bowl. Stir in 3 tablespoons boiling water to dissolve honey. Stir in milk. 3. Pour golden milk into jars with millet and top with mango, pistachios and coconut. Seal shut and chill up to 4 days. Each serving contains 379 calories, 12g total fat, 5g saturated fat, 0g trans fat, 12mg cholesterol, 54mg sodium, 59g carbohydrate, 7g fiber, 18g sugars, 12g protein, 32Est GL.

October/November 2017  GLUTEN FREE & MORE  33


By Debbie Adler

Soup Is Good Food S

oup is one of the most satisfying meals you can put together with relative ease. It

offers lots of room for creativity, can be infused with enormous flavor and usually promises at least another day’s worth of leftovers. Free of gluten and the top eight food allergens, these delicious plantbased soups make the perfect meal for those cold and rainy days when

PHOTOGRAPHY BY CARL KRAVATS

nothing else will do.

38  www.GlutenFreeandMore.com  October/November 2017


P R E P: 6 0 M I N U T E S

Creamy Minestrone MAKES 4 SERVI NGS

My small garden is my lifeline. I use my homegrown vegetables to make this hearty, life-affirming minestrone. It’s so thick and creamy, you won’t even realize it’s devoid of pasta or rice. Use this recipe as a template and add your own favorite homegrown or store-bought vegetables. 1 medium yellow onion, diced 1/4 cup coconut aminos [or gluten-free soy sauce] 2 cloves garlic, minced 1 tablespoon dried oregano 2 teaspoons dried thyme 1 tablespoon coconut nectar [or agave nectar or sugar] 1 cup sliced cherry tomatoes 1 cup peeled and diced carrots 1 cup diced celery 1 cup chopped green beans 1 cup cooked kidney beans (from a can is fine) 4 cups Low-Sodium Vegetable Broth (page 43) [or gluten-free vegetable broth of choice] 2 cups coconut milk (not coconut milk beverage) 6 tablespoons nutritional yeast [or Parmesan cheese of choice] 1/4 cup tomato paste 1 medium sweet potato, peeled and diced 1/4 cup fresh basil leaves, thinly sliced ❧ Freshly ground black pepper

1. Heat onion in a large pot over medium heat and stir until fragrant, about 1 minute.

2. Add coconut aminos, garlic, oregano, thyme and coconut

PHOTOGRAPHY BY CARL KRAVATS

nectar and cook, stirring occasionally until spices become fragrant, about 2 minutes. 3. Add tomatoes, carrots, celery, green beans and kidney beans and stir to incorporate. 4. Add vegetable broth, coconut milk, nutritional yeast, tomato paste, sweet potato and basil leaves and bring to a boil. 5. Lower heat, cover the pot and let simmer until sweet potato is tender, about 20 minutes. 6. Serve immediately with a grind of black pepper., topped with pumpkin seeds. Each 2-cup serving contains 522 calories, 22g total fat, 14g saturated fat, 0g trans fat, 0mg cholesterol, 754mg sodium, 66g carbohydrate, 18g fiber, 27g sugars, 17g protein, 20Est GL.

Editor’s note: Alternative ingredients shown in brackets are suggested by GF&M’s test kitchen as replacement options.

October/November 2017  GLUTEN FREE & MORE  39


BY ERICA DERMER

Best GF Pasta Everything you need to know about gluten-free noodles

44  www.GlutenFreeandMore.com  October/November 2017

PHOTOGRAPHY BY OKSANA CHARLA

T

hink about the last time you shopped for groceries. Chances are there was a package of gluten-free pasta in your cart. A recent Gluten Free & More survey found that most people in the gluten-free community eat pasta regularly. Exactly how good is gluten-free pasta? Which brands are the best? How expensive are they? We conducted a comprehensive market overview and product testing to find out. What we discovered is that gluten-free pasta is far better, much more varied, more available and less expensive than we expected. Gluten-free pasta is made from different flours and grains than conventional wheat pasta. This variety enhances our noodles and expands the wonderful array of pasta choices we have. If you’re in the rut of eating the same pasta over and over again, it’s time to explore all the delicious options. And there are plenty.


Gluten Free Pasta Market Overview

Digging deep into the pasta market, we were amazed by the number of brands, varieties and shapes of gluten-free pastas now on the market. We found over 50 different brands. You can now buy gluten-free spaghetti, angel hair, linguini, fettuccine, rotini, penne, macaroni, fusilli, shells, gnocchi, farfalle, lasagna, manicotti, orzo and even wagon wheels.

THE BEST PASTA ILLUSTRATION © THINKSTOCK/ISTOCK/ULTRO_NA_MORE

Spaghetti Review We selected spaghetti for our in-depth review because it is the most commonly used noodle. We tasted and tested every brand of gluten-free spaghetti noodle we could find (over 40). See our chart on pages 46 to 49. For our testing, we kept large pots of boiling salted water on the stove. To cook the pasta, we strictly followed the package instructions. We carefully watched the boiling time to ensure that each brand reached desired doneness without overcooking. Some products, like lentil-based noodles and high-starch noodles, required more water than others. After draining (and rinsing some, according to package instructions), we sampled each brand for taste, texture and consistency. We tasted the noodles plain without the distraction of sauce, which would have hidden flavor nuances. A portion of each brand was refrigerated as “leftovers” and then reheated and sampled the next day.

Taste & Texture In our survey, Gluten Free & More readers ranked taste and texture as top pasta attributes. Toss aside any notions of gummy glutenfree noodles that fall apart when they hit the sauce. Pasta has improved significantly since the early days of gluten-free food.

Ingredients We are struck by the wonderful variety of ingredients and blends now used in gluten-free pasta—rice, corn, quinoa, chickpea, black bean and more. Consumers can select pasta based on the ingredient content that best fits their dietary needs and taste preferences. Rice pasta remains the favorite of many gluten-free cooks. It has a neutral taste that doesn’t overwhelm a dish but it tends to be delicate and not very durable. It may become mushy when refrigerated or reheated. It’s not recommended for pasta salads as it also soaks up the dressing, leaving the pasta mushy. Flavor and texture vary across brands, as does performance, sturdiness and taste.

Reader Favorites

We asked our readers about their favorite brands of pasta. With over 2,000 responses, these are our readers’ top 10 picks.

ou y s y sa

Barilla  ~32% Tinkyada  ~19% Ronzoni  ~10% Jovial  ~6% Ancient Harvest  ~4% Bionaturae  ~3% Trader Joe’s store brand pasta  ~2% Le Veneziane (Italy)  ~2% Schar  ~1% Live GFree (Aldi store brand)  ~1% Editor’s note: Availability plays a factor. The top brands are widely distributed.

Quinoa and legume pastas provide a healthy nutritional profile, which many prefer. High in protein and fiber, they don’t overload with empty carbs. They’re also durable. But many bean-based pastas interject their flavor and color into a dish. Chickpea pastas are terrific for veggie-filled pasta salad, but they may not work as well with delicate cream sauces. Ditto for black bean pastas—their darker hue may not have the eye appeal you want when serving your guests. Corn pasta may impart a slight corny taste but it’s generally a sturdy noodle that’s stable when re-heated. Corn-based pastas vary in performance and taste across brands. We found that corn is a polarizing ingredient. Some readers choose corn pasta because of its hardiness. Others strictly avoid corn pasta due to a corn intolerance or risk of GMOs. Most pasta made with blends like rice/corn, rice/corn/ quinoa or lentil/rice reheat well and work in both cold and hot dishes. Fortunately, there are many different ingredient blends available.

Our Favorites In our testing, it was easy to weed out the brands we wouldn’t purchase again. Some of these clumped together when cooked. Some turned mushy as we drained them. Some fell apart. Some just didn’t taste good. What was challenging was determining our top ten— because there were so many standouts. It was so challenging, in fact, that we couldn’t agree on just ten brands—so we picked 12.

October/November 2017  GLUTEN FREE & MORE  45


By Carol Fenster

Desserts for Two Delicious gluten-free recipes for small households D

Bing Cherry Clafoutis

52  www.GlutenFreeandMore.com  October/November 2017

PHOTOGRAPHY BY TOM HIRSCHFELD

o you live and cook in a small-batch world? I’m always saddened to hear people say, “Oh, I don’t cook much; after all, it’s just me or the two of us.” Get rid of the notion that your small household doesn’t merit homemade food. You, your health and your happiness are important!


Don’t let “smallness” dampen your gluten-free culinary spirit. Created to serve two people, these delicious recipes show that small can be mighty—and mighty good!

P R E P: 1 0 M I N U T E S | B A K E : 2 0 - 2 5 M I N U T E S

Bing Cherry Clafoutis MAKES 2 SERVI NGS

Use fresh, pitted Bing cherries (sometimes called dark or sweet cherries) when in season. Other times of year, use canned or frozen cherries (thawed and drained). This recipe is quite versatile; vary the fruit to your liking. It can be made egg-free; see instructions. ½ cup fresh or frozen Bing cherries (thawed and drained, if frozen) 1 large egg, room temperature 2 tablespoons milk of choice (the richer, the better), room temperature 1 tablespoon canola oil 1 teaspoon pure vanilla extract or pure almond extract 2½ tablespoons granulated sugar + 2 teaspoons for sprinkling 2 tablespoons Carol’s Gluten-Free Flour Blend or gluten-free all-purpose flour blend of choice ❧ Pinch of salt 2 teaspoons sliced almonds, optional 1 tablespoon confectioners’ sugar, for dusting

1. Place a rack in the middle of oven. Preheat oven to

Egg-Free

For Egg-Free Bing Cherry Clafoutis, omit 1 egg. Reduce oil to 1½ teaspoons. Add 1 tablespoon of cornstarch or arrowroot powder to the 2 tablespoons of milk in the recipe and blend well. Add this mixture to other wet ingredients in step 3. After baking, refrigerate cooled clafoutis for 1 hour. Serve chilled or at room temperature. TIP: If using non-stick ramekins, line the bottoms with parchment paper before filling.

Variations For Chocolate-Cherry Clafoutis, replace vanilla with 1 teaspoon cherry brandy (kirschwasser). Add 1 tablespoon cocoa to the flour blend. Bake as directed. For Festive Liqueur-Laced Clafoutis, vary the fruit and add 1 teaspoon of a complementary liqueur to the batter. Some ideas to try: Cherries and cherry brandy (kirschwasser) Pears and pear liqueur

 Apricots and apricot brandy or hazelnut liqueur (Frangelico)  Blueberries and lemon liqueur (limoncello) or orange liqueur (Grand Marnier or triple sec)

375°F. Generously grease two 3½x1¾-inch (4-ounce) ramekins. 2. Arrange drained cherries in a single layer in each ramekin. 3. In a small bowl, whisk together egg, milk, oil and vanilla until very smooth. Gradually whisk in 2½ tablespoons sugar, flour blend and salt until very smooth. 4. Divide batter between ramekins, sprinkle with almonds (if using) and remaining 2 teaspoons sugar. 5. Place in preheated oven and bake until tops are puffy and almonds are golden brown, 20 to 25 minutes. Dust with confectioners’ sugar. Serve immediately.

Carol’s Gluten-Free Flour Blend

Each clafoutis contains 258 calories, 10g total fat, 2g saturated fat, 0g trans fat, 107mg cholesterol, 90mg sodium, 39g carbohydrate, 1g fiber, 29g sugars, 4g protein, 24Est GL.

Each cup contains 555 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 5mg sodium, 131g carbohydrate, 3g fiber, 1g sugars, 4g protein, 89Est GL.

MAKES 4 CUPS

Store in a tightly lidded container in a dark, dry place up to 2 weeks. If you refrigerate or freeze the blend for longer storage (up to 3 months), bring it to room temperature before using. This recipe may be doubled or tripled. 11/2 cups brown rice flour or sorghum flour 11/2 cups potato starch (not potato flour), cornstarch or arrowroot powder 1 cup tapioca starch/flour

1. Whisk ingredients together until well blended.

October/November 2017  GLUTEN FREE & MORE  53


Spooktacular Halloween

These tricks & treats guarantee a fangtastic kids’ party

PHOTO OF CHOCOLATE MACARONS BY CHRYSTSAL CARVER

By Chrystal Carver

T

hrowing a Halloween party for your little goblins doesn’t have to be frightful! No need for elaborate decorations or a monstrous menu. Keep it simple with a bit of up-front planning, some great recipes and a few party ideas and snack hacks.

October/November 2017  GLUTEN FREE & MORE  57


P R E P: 1 5 M I N U T E S | B A K E : 1 2 M I N U T E S

Chocolate Macarons M A K E S 1 2 TO 1 5 M A C A R O N S

Macarons, not to be confused with macaroons which are coconut based, are light, airy, naturally gluten-free cookies that are sandwiched together with frosting or cream filling. The macaron cookies are simple to make (only six ingredients!) and perfect for holiday celebrations, especially Halloween parties. Fill these fudge-like chocolate macarons with orange frosting for a scary-good treat. For best results, do not replace the eggs in this recipe.

Macarons 1 cup confectioners’ sugar 1/2 cup finely ground blanched almond flour or all-purpose gluten-free flour blend 1/4 cup unsweetened cocoa powder ❧ Egg whites from 2 large eggs, room temperature 1/8 teaspoon cream of tartar 5 tablespoons granulated sugar

Frosting ¼ cup butter or dairy-free alternative of choice, room temperature ½ teaspoon pure vanilla extract 2 cups confectioners’ sugar 1-2 tablespoons dairy-free milk of choice ❧ Orange or purple food coloring

1. Sift confectioners’ sugar, almond flour and cocoa powder into a medium bowl.

These simple treats are scary good.

58  www.GlutenFreeandMore.com  October/November 2017

and cream of tartar until they begin to foam. Slowly add sugar, beating on medium-high speed until whites form stiff peaks, about 2 to 3 minutes. 3. Gently fold dry ingredients into egg white mixture with a rubber spatula. 4. Fill a pastry bag (or sturdy zip-top bag) with batter. Cut the tip off the bag. 5. Line 2 cookie sheets with parchment paper. Pipe batter into 1-inch circles, spaced at least 1 inch apart. Tap baking sheets on the counter a few times to bring air bubbles to the surface. Then let macarons rest at room temperature 1 hour or until tops are no longer glossy. 6. Preheat oven to 350°F. Once oven is preheated, reduce temperature to 325°F. 7. Place macarons in oven and bake 12 minutes. 8. Remove from oven and cool on baking sheets at

PHOTO OF CHOCOLATE MACARONS BY CHRYSTSAL CARVER

2. In a large mixing bowl, beat together egg whites


BY BETH HILLSON

Pasta Pleasure

Delicious recipes to make your pasta perfect

P

erk up your pasta! There’s so much more you can do with spaghetti than just add tomato sauce. The taste and texture of gluten-free spaghetti will surprise and delight you. We reworked four classic spaghetti recipes to take best advantage of the delicate nuances of different glutenfree pastas. Noodlicious!

P R E P: 1 5 M I N U T E S | C O O K : 1 5 M I N U T E S

Mediterranean Spaghetti with Cherry Tomatoes, Spinach & Kalamata Olives SERVES 4

Pretty and tasty, this recipe also works with pasta shells, fusilli or any cut of chickpea pasta. Refrigerate leftovers and reheat in the microwave.

1. Stir salt into a large pot of water. Place on high heat and bring to a boil.

2. Meanwhile, heat 2 tablespoons olive oil in a large pan. Add shallot and garlic and sauté until translucent. Add lemon juice and wine and simmer briefly. Add basil and red pepper flakes, if using. Then add spinach. When

64  www.GlutenFreeandMore.com  October/November 2017

Mediterranean Spaghetti with Cherry Tomatoes, Spinach & Kalamata Olives

PHOTOGRAPHY BY OKSANA CHARLA

1 tablespoon salt 3 tablespoons olive oil, divided 1 large shallot, minced 2 cloves garlic, chopped (about 2 teaspoons) ❧ Juice of 1 large lemon 2 tablespoons white wine 1½ teaspoons fresh or dried basil ❧ Pinch red pepper flakes, optional 6 ounces fresh baby spinach 4 ounces crumbled feta, more for topping, optional 2 cups halved cherry tomatoes 1/3 cup sliced Kalamata olives 8 ounces uncooked gluten-free spaghetti


TIP

Vary the spiciness by adjusting the amount of red pepper flakes. You can also use hot chicken sausage to bump up the spicy notes.

Cacciatore-Style Spaghetti with Chicken Sausage & Peppers spinach begins to soften but leaves are not wilted, remove mixture and transfer to a large (2- to 3-quart) bowl. Toss with feta, if using. 3. Add remaining 1 tablespoon oil to pan and sauté tomatoes just until slightly softened. Add tomatoes and olives to vegetables in bowl. 4. Cook spaghetti in boiling water until al dente, about 2 minutes less than directed on the package. Stir often, using a long cooking fork to separate the strands of spaghetti so they don’t clump. When spaghetti is done, drain it (do not rinse) and toss with vegetables in the bowl. 5. Transfer spaghetti mixture to 4 plates and top each with additional feta, if using. Alternatively, transfer to a pretty serving bowl and sprinkle with feta, if desired. Each serving contains 332 calories, 15g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 114mg sodium, 49g carbohydrate, 6g fiber, 4g sugars, 6g protein, 27Est GL.

PHOTOGRAPHY BY OKSANA CHARLA

P R E P: 3 0 M I N U T E S | C O O K : 3 0 M I N U T E S

Cacciatore-Style Spaghetti with Chicken Sausage & Peppers MAKES 4 SERVI NGS

Cacciatore is literally “hunter-style” pasta, a hearty, one-dish stew that fills the belly and the soul. In this quick-prep rendition, chicken sausage replaces traditional chicken pieces. The sausage lends a boost of flavor to the

tomato and pepper sauce. The sauce can be made a couple of days ahead. Reheat before serving with hot spaghetti. 1 pound (about 3 links) mild or hot chicken sausage 3 tablespoons olive oil, divided 1 medium onion, halved and sliced thin 2 cloves garlic, minced 1 large red bell pepper, cored, seeded and cubed 1 large green bell pepper, cored, seeded and cubed 8 ounces (about 6 to 8 large) crimini mushrooms, sliced 2 teaspoons fresh thyme or 1 teaspoon dried thyme 1 teaspoon grated lemon peel ¼ teaspoon ground turmeric 1/8 teaspoon red pepper flakes, more for spicier sauce ¾ cup dry white wine 1 (28-ounce) can plum tomatoes, drained 2 tablespoons tomato paste 1 tablespoon small salted capers, drained 1/3 cup fresh parsley, chopped, divided 1 tablespoon salt 8 ounces gluten-free spaghetti ❧ Freshly grated Parmesan cheese or dairy-free Parmesan cheese, for serving

1. Freeze chicken sausage 15 to 20 minutes or until sausage is easy to slice. Thinly slice the sausage. 2. Heat 2 tablespoons oil in a Dutch oven or a deep skillet. Add sausage slices and saute until no pink is visible. Add onion and garlic and sauté until onion is soft. Add peppers and sauté 1 minute. Add mushrooms and sauté 1 minute. Add thyme, lemon peel, turmeric and red pepper flakes. Stir and add wine. Simmer briefly. 3. Place tomatoes in a large bowl and break them up with a knife. Add tomatoes with their juice to the mixture in the Dutch oven. Add tomato paste and capers. Simmer 30 minutes, partially covered. Add ¼ cup chopped parsley. 4. While cacciatore is cooking, stir salt into a large pot of water and heat to a boil. Cook spaghetti in boiling water until al dente, about 2 minutes less than directed on the package. Stir often, using a long cooking fork to separate the strands of spaghetti so they don’t clump. 5. When spaghetti is done, drain it (do not rinse) and transfer to a large serving platter. Spoon some cacciatore mixture over spaghetti. Garnish with remaining parsley. Pass remaining sauce and grated cheese. Each serving contains 491 calories, 16g total fat, 3g saturated fat, 0g trans fat, 56mg cholesterol, 531mg sodium, 62g carbohydrate, 9g fiber, 12g sugars, 22g protein, 32Est GL.

October/November 2017  GLUTEN FREE & MORE  65


GLUTEN-FREE DIET | Quick-Start Guide

H

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

can be obtained. Understanding these dietary requirements will enable the newly diagnosed to read labels of food products and determine if a product is gluten free. Celiac disease is a life-long genetic disorder affecting children and adults. When people with celiac disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage

to the small intestine. This does not allow food to be properly absorbed. Even small amounts of gluten in foods may affect those with celiac disease and cause health problems. Damage can occur to the small bowel even in the absence of symptoms. Gluten is the generic name for certain types of proteins contained in wheat, barley, rye and their derivatives.

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

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

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

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

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

➥ Foods/products that may contain gluten Marinades Beers, Ales, Lager Nutritional Supplements Breading & Coating Mixes Pastas Brown Rice Syrup Processed Luncheon Meats Communion Wafers Croutons Sauces, Gravies Dressings Drugs & Over-the-Counter Medications Energy Bars Flour & Cereal Products Herbal Supplements Imitation Bacon Imitation Seafood

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

If In Doubt, Go Without Don’t eat a food if you are unable to verify the ingredients or if the ingredient list is unavailable. Regardless of the amount eaten, if you have celiac disease, damage to the small intestine occurs every time gluten is consumed, whether symptoms are present or not.

Wheat Free Is Not Gluten Free Products labeled wheat free are not necessarily gluten free. They may still contain spelt, rye or barleybased ingredients that are not gluten free. Spelt is a form of wheat.

Keep in mind

➥ What about alcohol? Distilled alcoholic beverages and vinegars (except malt vinegar) are usually gluten free. Distilled products do not contain any harmful gluten peptides unless a gluten-containing flavoring was added after distillation. Wine is gluten free. Unless labeled otherwise, beers, ales and lagers are NOT gluten free.

■ recipes,

recipes, recipes advice ■ latest research ■ expert

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

Gluten Free & More GutenFreeandMore.com

APRIL/MAY 2016

The 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.

The magazine with the answers

GLUTEN FREE & MORE

Always read the label

Starting the gluten-free diet before being tested for celiac disease makes an accurate diagnosis difficult.

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

45+ RECIPES

#1 magazine for people with food allergies & sensitivities

Delicious Spring!

Cheesecake, Quick Breads Cake Pops, Easter Dinner

Pilates for

DIGESTIVE HEALTH

Got Glutened?

9 Quick Fixes

Creamy Cheesecake & Easy Fruit Toppings, page 42

SOFT PRETZELS

Secrets to a

Healthier Brain Gluten-Free Tax Breaks

April/May 2016

Be a food detective

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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  October/November 2017

in your

Slow Cooker


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.

--------

Self-Rising Flour Blend MAKES 3 CUPS

Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening. 1 ¼ cups sorghum flour 1 cup white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 4 teaspoons baking powder ½ teaspoon salt Each cup contains 495 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 863mg sodium, 110g carbohydrate, 7g fiber, 0g sugars, 10g protein, 71Est GL.

High-Fiber Flour Blend

High-Protein Flour Blend

MAKES 3 CUPS

MAKES 3 CUPS

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

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

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

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

General Guidelines for Using Xanthan or Guar Gum Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling. ■ Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads. ■ Add 1 teaspoon per cup of flour blend to make yeast bread or other baked items that call for yeast. ■ Add 1½ teaspoons per cup of flour blend to make pizza dough or pie crust. Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more. Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.

Depending on the recipe, replace 8 tablespoons butter with 1 of the following: 8 tablespoons Earth Balance (Non- Dairy) Buttery Spread or Sticks 8 tablespoons Spectrum Organic Shortening 8 tablespoons coconut oil 8 tablespoons vegetable or olive oil For reduced fat: 6 tablespoons unsweetened apple- sauce + 2 tablespoons fat of choice

Egg

--------

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

Nuts

--------

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

October/November 2017  GLUTEN FREE & MORE  79


Breakfast Applesauce, page 33 Breakfast Salad, page 35 Chia-Raspberry Filling, page 34 Golden Milk Overnight Millet Porridge, page 33 Granola Pie, page 36 Stuffed Mocha Crepes, page 34 Sweet Potato Pancake Muffins, page 33 Pastries French Madeleines, page 70 Spaghetti Entrees Cacciatore-Style Spaghetti with Chicken Sausage & Peppers, page 65 Mediterranean Spaghetti with Cherry Tomatoes, Spinach & Kalamata Olives, page 64 Spaghetti Primavera (vegetarian), page 67 Spaghetti with Turkey Bolognese, page 66 Soups Carrot Bisque, page 40 Creamy Minestrone, page 39 Low-Sodium Vegetable Broth, page 43 Split Pea Soup, page 42

✱ ✱ ✱ ✱

✱ ✱ ✱ ✱ ✱ ✱

■ ■ ■

✱ ✱

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

■ ■

■ ■

■ ■

✱ ✱ ✱

■ ■

✱ ✱

Desserts Bing Cherry Clafoutis, page 53 Boo! Bark, page 62

✱ ✱

Carrot Cake Cupcakes, page 55

Chocolate-Cherry Clafoutis, page 53 Chocolate Macarons, page 58 Cream Cheese Frosting, page 56 Festive Liqueur-Laced Clafoutis, page 53 Orange Frosting, pages 58 & 60 Rustic Peach Pie, page 54 Small Double-Crust Pie Crust, page 55 Sugar Cookies, page 60

✱ ✱ ✱ ✱ ✱ ✱

■ ■

80  www.GlutenFreeandMore.com  October/November 2017

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

■ Soy-Free ✱ Soy-free substitutions provided. ■ Low Sugar Recipe contains 5g of sugar or less per serving.

Gluten-Free Flour Blends Carol’s Gluten-Free Flour Blend, page 53 GF&M All-Purpose Flour Blend, page 79 GF&M High-Fiber Flour Blend, page 79 GF&M High-Protein Flour Blend, page 79 GF&M Self-Rising Flour Blend, page 79

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

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

Salad Dressing Blueberry Dressing, page 35

Key

■ ■ ■

■ ■

■ ■

■ 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.

SOUP PHOTO BY CARL KRAVATS; RUSTIC PIE PHOTO BY TOM HIRSCHFELD

Beverages Pumpkin Smoothies, page 59

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


resources Save the day with EZ Gluten! Quickly detect gluten down to 10 ppm in food samples.

ezgluten.com 352.377.3929

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GF Flour Replacements GLUTEN-FREE FLOUR PHOTO © SIRYNA MELNYK/ISTOCK/THINKSTOCK

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

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Amaranth Flour

Flax Seed Meal

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Buckwheat Flour

Ground Chia Seed

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Chickpea Flour

Potato Flour (not Potato Starch)

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

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

October/November 2017  GLUTEN FREE & MORE  81

Gluten Free & More October/November 2017 Issue  
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