Page 1

Gluten & FMree ORE

Slow Cooker — Easy Weeknight Dinners

#1 magazine for people with food allergies & sensitivities

DELICIOUS COMFORT FOODS

Homemade (almost!) Soup in 30 Minutes, page 34

World’s Easiest Baguettes

Romantic Desserts Good-For-You French Fries

Expert Q & A Celiac Breakthroughs!

February/March 2017

Sex & The Celiac Display until March 31, 2017

GlutenFreeandMore.com


Gluten & FMree ORE

contents February/March 2017

on the cover Almost Homemade Chicken Noodle Soup, page 34

DELICIOUS COMFORT FOODS I BAGUETTES I ROMANTIC DESSERTS I GOOD-FOR-YOU FRIES I SLOW COOKER DINNERS I SEX & THE CELIAC I RESEARCH BREAKTHROUGHS

COVER PHOTOGRAPHY BY OKSANA CHARLA; BEEF STEW PHOTO BY OKSANA CHARLA

FEBRUARY/MARCH 2017

features

#1 magazine for people with food allergies & sensitivities

DELICIOUS COMFORT FOODS

Homemade (almost!) Soup in 30 Minutes,

page 34

World’s Easiest Baguettes

Stovetop Mac & Cheese,

Romantic Desserts

page 37

Sex & The Celiac Expert Q & A Celiac Breakthroughs!

Display until March 31, 2017

GlutenFreeandMore.com

in every issue

32 Comfort Food Makeovers Put some love on your plate.

Good-For-You French Fries

February/March 2017

GLUTEN FREE & MORE

Gluten&Free MORE

Slow Cooker — Easy Weeknight Dinners

6 Editor’s Note  8 We Hear You 11 Contributors 76 Substitution Solutions 77 Casein-Free Diet Quick Guide 78 GF Flour Replacements 79 Gluten-Free Diet Quick Guide 80 Recipe Index & Allergen Guide

40 Slow Cooker Meals

Insanely tasty chicken dinners.

46 French Baguettes

At last! The recipe for easy, irresistible, authentic French loaves.

48 Fresh Fries

Healthier fries with a low-salt twist.

52 Fried Rice, 4 Ways

Homemade fried rice will make you forget take-out.

56 Well Dressed

Shake up your salads with delicious DIY dressings.

60 Romantic Desserts

Easy indulgence for you and your sweetie.

64 Shrubs Food As Medicine

A fresh look at a traditional beverage.

February/March 2017  GLUTEN FREE & MORE  3


56

61

departments

36

61

how tos

lifestyle

22 Sex & the Celiac   A guy's tips on dating and romance.

10 You Said It

24 Happy Little Valentines Your child and the elementary school party.

We asked you, “What’s your New Year’s resolution? What helps you stick to it?” Here’s what you told us.

26 Ask the Chef 12 Grab Your Partner! Food editor Beth Hillson answers your baking questions.

Strengthen your body and your relationship.

health

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

67 Research Roundup

must haves

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

18 Don’t Miss This!

70 A Good Night's Sleep  Sleep disturbances are common in those with celiac disease. Here's how to get more zzz's.

Special products for your special diet.

20 Have Your Cake … and eat it, too, with the best gluten-free baking mixes on the market.

72 Celiac Disease and Gluten Sensitivity Q&A with top celiac expert Alessio Fasano, MD.

food for thought

Student chefs cook up innovative recipes using favorite allergy-friendly products.

82  May 1992

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

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. 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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Spooky Treats Goblins of All for Ages

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GLUTEN FREE & MORE

4  www.GlutenFreeandMore.com  February/March 2017

tein High-Pro Flours

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.

LIVING WITHOUT’s

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

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Flour Coconut818-716-1513

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flavored celiac.org 877-272-4272 csaceliacs.info It is not suited to delicately 253-833-6655 (or fruits. gluten.net 215-325-1306 celiaccentral.org cups erwhite or brown rice flour Powd in 1½ 1 cup white or brown rice flour (or recipes, such as sugar cookies, crepes, Starch Gelat2014 Note: combination) This guide is not meant to be an exhaustive resource. Kudzu Root combination) cream puffs, birthday cakes or cupcakes. Meal GLUTENFREEANDMORE.COM ¾ cup tapioca starch/flour VISIT Flax Seed TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING flour or chickpea flour ¾ cup beanCARDS. or Kuzu ¾ cup cornstarch or potato starch Guar Gum ¾ cup arrowroot starch, cornstarch or sorghum o Starch (not 1 cup brown rice flour2015 December/January (not potato flour) GLUTEN FREE & MORE 85 Seed Potat or potato starch ) flour Ground Chia Gum436 calories, 1g total fat, 0g Potato Flour Bean contains cup t Each ½ cup tapioca starch/flour Locus ½ cup teff flour (preferably light) o fat, 0g trans fat, 0mg cholesterol, Sweet Potat ©

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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 blend our fl For step-by-step Breading & Coating Mixes Nutritional Supplements Coffee Cake instuctions, go to Gluten Free Brown Rice Syrup ourblend. Pastas LivingWithout.com/fl 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 replace recipe, the on Depending Energy Bars following: the of 1 with Soup Bases yogurt following: buttermilk with 1 of the form of wheat. Toaster Pastries cow's milk with 1 of the following: 8 tablespoons butter with 1 of the Flour & Cereal Products Stuffings, Dressings 1 cup soy, rice or coconut yogurt 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 milk rice cup 7⁄8 Entrees Distilled alcoholic beverages and vinegars (except malt vinegar) are gluten 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. vegetable or olive oil tablespoons 8 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 & Bars Always read the label & MORE sauce + 2 tablespoons fat of choice 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 Thanksgivin -------- Chocolate Maple Sunflower Squares Gluten Free & More Made Perfect g You can double or triple these recipes 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. refrigerator the in container be read every Star covered chesare purchased. Manufacturers a in time foods Store need. you as can Classic Apricot Bars change to make as much blend ingredients ■ 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 sture) flax Care MAKES 3 CUPS er Agar Powd Personal ➥ Flax or Chia Gel: 1 tablespoon MAKES 3 CUPS and moithan 20ppm gluten. 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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29 GF Foodies Special Advertising Section

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until thickened. Use without straining.)

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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.

February/March 2017

Comfort Zone M

y image of comfort has always been a cold, snowy evening in front of the fire, the dogs snoring at my feet and supper simmering on the stove. There is no cat in this picture. Then a few months back, a neighbor called to say she had just saved a stray kitten from the jaws of her dog. Would I please take it? Let me be clear. I am not a cat person. But this is how a wild little kitten, half dead and infested with fleas and intestinal worms, wiggled his way into my life. Five baths and one vet visit later, I named him Jerry because it seemed to fit and I already had a Tom (my husband). But let’s get back to supper on the stove. A big part of my idea of comfort, of course, is cozy food. This is a universal concept—good eats and a full belly are primal comfort—and safe, delicious foods are the focus of this issue. So let’s dig in. Food editor Beth Hillson works her usual culinary magic in “Comfort Food Makeovers,” where she re-creates favorite recipes into gluten-free, allergy-friendly better versions of themselves. In “Slow Cooker Meals,” Dina Cheney shares her very tasty chicken dinners. In “French Baguettes,” Rebecca Reilly shows how easy it is to make authentic French bread without the gluten. In “Fried Rice, 4 Ways,” Matthew Kadey remakes classic

Chinese take-out into healthy, allergy-friendly dishes you can quickly whip up at home. Jules Shepard gives you super-easy recipes for sweet indulgence in “Romantic Desserts.” And Jessica Goldman Foung delivers DIY healthier fries in “Fresh Fries.” These amazing recipes were created to expand your repertoire of safe and tasty comfort foods. It took about a week or so before Jerry got comfortable in his new home. Then his true nature started to shine. This cat loves to snuggle. In fact, he is the most snuggly animal I have ever seen. He kisses people’s faces, he stares transfixed into their eyes, his purr rumbles the room. Every night, he follows me around, whining until I sit down—because he wants to curl up in my lap. So I am broadening my picture of comfort. It’s still a cold, snowy evening in front of the fire with a delicious supper simmering on the stove. But now along with the dogs snoring at my feet, there’s a cat purring in my lap.

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

Follow GlutenFreeAndMore

6  www.GlutenFreeandMore.com  February/March 2017


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

February/March 2017, Vol. 20, No. 2 EDITOR-IN-CHIEF Alicia Woodward, LCSW

DESIGN DIRECTOR Oksana Charla

MANAGING EDITOR Erica Dermer

FOOD EDITOR Beth Hillson HEALTH EDITOR Christine Boyd, MPH

ASSOCIATE EDITORS Eve Becker Jules Shepard

TEST KITCHEN Madalene Rhyand

CONTRIBUTORS

Sandra Beasley Amy Burkhart, MD, RD Dina Cheney Jessica Goldman Foung Cindy Gordon Matthew Kadey, RD Jill Mazzetta Taylor Miller April Peveteaux Rebecca Reilly Sueson Vess Christine Woods, MSEd

CONTRIBUTING PHOTOGRAPHERS

Oksana Charla Matthew Kadey, RD John Lee Morgan Miller Andrew Purcell Jules Shepard Stacy Ward

ADVERTISING SALES

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

MEDICAL ADVISORS

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

ADVISORY BOARD Cynthia Kupper, CRD Executive Director Gluten Intolerance Group 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 healthcare 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 800-474-8614 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 068541713 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.

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February/March 2017  GLUTEN FREE & MORE  7


SPECIAL ADVERTISING SECTION

GF Foodies

Aspiring young chefs explore special-diet cooking

PHOTOS COURTESY OF JOHNSON & WALES UNIVERSITY

T

his special section brings together four young chefs, all enrolled in Johnson & Wales University’s renowned College of Culinary Arts, and five fantastic gluten-free, allergy-friendly products. The result is these fresh and innovative recipes. Johnson & Wales’ College of Culinary Arts is a recognized world leader in culinary education. Located at four campuses across the nation, the college now offers a degree in culinary nutrition, a fitting addition to a school that has a notable mission of using food to improve the nation's health. The student chefs who developed these recipes are in various stages of their culinary education. They took on this assignment to learn more about gluten-free, allergy-friendly products and to hone their gluten-free culinary skills. When it comes to cooking for those with special dietary needs, they aim to please.

February/March 2017  GLUTEN FREE & MORE  29


SPECIAL ADVERTISING SECTION

Sunflower Nougats

MAKES ABOUT 50 ½-INCH SQUARES

1. Preheat oven to 350°F. Lightly grease a (18x13-inch) half sheet pan with canola oil. 2. In a small bowl, toss sunflower seeds with salt and spread on prepared pan. Place in preheated oven and bake 6 to 8 minutes or until golden. Remove from oven and let cool. 3. In a medium saucepan over low heat, combine sugar and ¼ cup agave syrup until syrup is dissolved. Do not let mixture boil. 4. Fold toasted seeds into syrup and continue to heat 2 minutes. Seeds will start to release their oils. 5. Remove saucepan from heat. Stir in 1 tablespoon agave syrup and SunButter. 6. Scrape hot mixture into the bowl of an electric mixer and beat with the paddle attachment until batter comes together. 7. Quickly dump hot batter onto prepared pan and spread to edges. Let cool before cutting into ½-inch squares. (For straighter edges, cut with a hot knife.) 8. Wrap nougats in pieces of waxed paper and twist the ends to seal. Each nougat contains 36 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 3mg sodium, 4g carbohydrate, 0g fiber, 4g sugars, 1g protein, 2Est GL.

Sunflower Nougats Vanilla Island Pumpkin Ice Cream Sandwiches MAKES 12 ICE CREAM SANDWICHES or 24 COOKIES

1 cup sorghum flour 1 cup white rice flour 1 cup gluten-free oat flour 1 cup brown sugar, packed ½ cup granulated sugar 2 tablespoons ground cinnamon 2 tablespoons ground ginger 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt ½ teaspoon ground nutmeg 3 cups pure pumpkin puree 1 cup vegetable oil of choice 2 teaspoons pure vanilla extract

Ice Cream Filling 2 pints dairy-free Coconut Bliss Vanilla Island Ice Cream Toasted pumpkin seeds, for garnish, optional 1. Preheat oven to 350°F. Line 2 baking sheets with parchment paper. 2. In a large bowl, sift together sorghum flour, white rice flour, oat flour, brown sugar, granulated sugar, cinnamon, ginger,

Recipe by Alexander Ahearn ‘17, Baking & Pastry Arts and Food Service Management, Johnson & Wales University

30  www.GlutenFreeandMore.com  February/March 2017

Vanilla Island Pumpkin Ice Cream Sandwiches baking powder, baking soda, salt and nutmeg. Mix until thoroughly combined. 3. In a small bowl, combine pumpkin puree, vegetable oil and vanilla. 4. Add wet ingredients to dry mixture and blend about 3 minutes until smooth. 5. Using a 1.5-ounce scoop (3 tablespoons), place mounds of dough on prepared baking sheets, about 2 inches apart. 6. Place cookies in preheated oven and bake until slightly golden around the edges and spongy in the center, about 15 to 18 minutes. 7. Let cool and enjoy as cookies. 8. Assemble ice cream sandwiches by sandwiching 1.5-ounce scoops of Coconut Bliss Vanilla Island Ice Cream between 2 cookies. Garnish edges of ice cream with pumpkin seeds, if desired. Each cookie contains 212 calories, 10g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 167mg sodium, 29g carbohydrate, 3g fiber, 14g sugars, 1g protein, 18Est GL. Each ice cream sandwich contains 549 calories, 29g total fat, 10g saturated fat, 0g trans fat, 0mg cholesterol, 377mg sodium, 70g carbohydrate, 6g fiber, 35g sugars, 4g protein, 41Est GL.

Recipe by Chef Dean Lavornia, Department Chair, and Elizabeth DiNicola ‘17, Baking & Pastry Arts, Johnson & Wales University

PHOTOS COURTESY OF JOHNSON & WALES UNIVERSITY

Canola oil, for greasing pan 1 cup raw unsalted sunflower seeds Pinch of kosher salt, more to taste ½ cup sugar ¼ cup + 1 tablespoon agave syrup, divided 2½ tablespoons SunButter Sunflower Butter


BY BETH HILLSON

Comfort Food

32  www.GlutenFreeandMore.com  February/March 2017

PHOTOGRAPHY BY OKSANA CHARLA PHOTOGRAPHY BY OKSANA CHARLA

e o v k e a r s M


Put some love on your plate

In a Rush?

C

omfort foods are all those wonderful dishes that put a smile on your face and fill your belly with hearty goodness. Whether it’s a traditional dish that makes you feel cozy and loved on a snowy day or a special recipe you crave after a hard day’s work, comfort food conjures up fond memories of family, friends and caring. It’s a food that feeds body and soul. For those of us on special diets, many of these tantalizing foods have often been offlimits. But worry not! These delicious gluten-free, allergy-friendly versions will rekindle your fondest memories of comfort food and satisfy your longings.

PHOTOGRAPHY BY OKSANA CHARLA

This flavorful stew is great for a weeknight meal or a company dinner. It can be made in a Dutch oven or slow cooker. The flavors improve when it’s made a day ahead. If not eaten immediately, refrigerate until ready to serve; cover and reheat over medium heat or in a 350°F oven until warmed through.

middle position. 2. Pat beef dry and season with salt and pepper.

Amy’s amys.com

Not every product sold by every company listed is gluten-free or allergyfriendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.

MAKES 6 SERVI NGS

1. Preheat oven to 325°F. Place rack in

Ancient Harvest ancientharvest.com

Frontier Soups frontiersoups.com

Hearty Beef Stew with Carrots, Pearl Onions & Potatoes

2½ pounds boneless beef chuck, cut into 1½ -inch pieces 2 teaspoons salt 1 teaspoon freshly ground black pepper 3 tablespoons olive oil, divided 2 large or 3 medium yellow onions, cut into thin wedges (about 8 wedges per half) 5 teaspoons crushed garlic 2 tablespoons red wine vinegar 1½ tablespoons tomato paste 1/4 cup rice flour or all-purpose gluten- free flour 4 cups gluten-free beef broth 2 bay leaves 6 sprigs fresh thyme 2 teaspoons sugar 5 large carrots, peeled and cut into 1-inch chunks on a diagonal 1 pound small red bliss or yellow potatoes, cut in half 1 cup frozen or jarred pearl onions ❧ Fresh chopped parsley or fresh thyme, for garnish, optional

Homemade soup is a favorite comfort food. When there’s no time for homemade, try the gluten-free, allergyfriendly soups offered by these companies.

3. In a large Dutch oven or heavy pot, heat 1 tablespoon olive oil over medium-high heat until hot and shimmering. Brown meat in 3 batches, turning, about 5 minutes per batch, adding 1 tablespoon oil for each batch. Transfer meat to a large plate and set aside. 4. Add onions and garlic and sauté 2 minutes. Reduce heat to low. Add vinegar and cook, stirring with a wooden spoon to scrape brown bits from bottom of pan, about 3 minutes. Add tomato paste and cook a few minutes more. 5. Return beef with juices to pan. Sprinkle with gluten-free flour and stir with a wooden spoon until flour is dissolved, 1 to 2 minutes. Add broth, bay leaves, thyme and sugar; stir to loosen any brown bits from the bottom of pan and bring to a simmer. Cover pot, transfer to preheated oven and braise 2 hours. 6. Remove pot from oven and add carrots and potatoes. Cover and return to oven and bake 50 to 60 minutes or until vegetables are cooked and meat is very tender. Taste and adjust seasoning, if necessary. Add onions and cook 10 minutes. Serve warm, garnished with fresh parsley, if desired.

TIP To sear meat properly, don’t crowd the pan and let meat develop a brown crust before turning.

Each serving contains 610 calories, 27g total fat, 8g saturated fat, 0g trans fat, 125mg cholesterol, 1047mg sodium, 37g carbohydrate, 5g fiber, 12g sugars, 52g protein, 16Est GL.

February/March 2017  GLUTEN FREE & MORE  33


SLOW COOKER MEALS

BY DINA CHENEY

40  www.GlutenFreeandMore.com  February/March 2017

PHOTOGRAPHY BY ANDREW PURCELL

Insanely Tasty Chicken Dinners


M

y slow cooker is my ultimate kitchen problem solver and dinner simplifier. This marvelous machine can turn out mouthwatering meals using the cheapest cuts of meat with little effort except the initial prep. Once you try these recipes, I predict you’ll move your slow cooker from the dusty basement to a prime spot on the kitchen counter.

Chicken with Paprika, Potatoes & Rosemary SERVES 4

This rustic dish is a homey, comforting meal. Inspired by the cooking of my husband’s Hungarian grandmother, it’s simple and crowd-pleasing. Fresh rosemary jazzes up the Eastern European flavors. 1/3 cup + 3 tablespoons gluten-free all-purpose flour blend of choice, divided 8 bone-in skinless chicken thighs (about 3 pounds) 2 teaspoons coarse salt, divided 2 teaspoons ground paprika, divided 6 cups (1-inch diameter or larger) quartered red potatoes (about 2 pounds) 1/4 cup + 1 tablespoon vegetable oil, divided 2 yellow onions, halved and sliced into 1/2-inch rings 10 garlic cloves 2 tablespoons tomato paste 1 tablespoon + 1 teaspoon Dijon mustard 1/2 cup white wine, such as sauvignon blanc 1 cup low-sodium gluten-free chicken broth 1 teaspoon honey 1 bunch fresh rosemary sprigs, tied together with kitchen twine

PHOTOGRAPHY BY ANDREW PURCELL

1. Place 1/3 cup flour in a large bowl and dredge the chicken, shaking off and reserving excess flour. Sprinkle chicken all over with 1 teaspoon each of salt and paprika. 2. In another large bowl, toss potatoes with remaining 1 teaspoon each of salt and paprika. Place potatoes in the slow cooker.

3. Heat 2 tablespoons oil in a heavy 10-inch saute pan over medium-high heat. When hot, add half the chicken and cook, turning pieces halfway through, until lightly golden brown on both sides, about 6 minutes. Place browned chicken on top of the potatoes in the slow cooker. Repeat with another 1 tablespoon of oil and remaining chicken, about another 5 minutes, then add to the slow cooker. 4. Add 1 tablespoon oil, onions and garlic to the saute pan. Saute, breaking up the onion rings, until onions are softened, about 4 minutes. Place onions over the chicken in the slow cooker. 5. Add remaining 1 tablespoon oil, 3 tablespoons flour, tomato paste and mustard to sauté pan and cook, stirring well, until flour is no longer visible, about 30 seconds. Remove pan from the heat, add wine, then return pan to high heat and bring to a boil. Boil 1 minute, whisking. Then add chicken broth and honey and boil another 3 minutes, whisking until almost smooth. Pour mixture over onions, chicken and potatoes. Nestle in the rosemary. Cover and cook on low until chicken is tender, 4 hours. Remove rosemary before serving.

Browning Meat Browning meat markedly boosts its flavor, so spend the roughly 15 minutes it requires in this recipe. Browning is particularly helpful when working with ground meat, blander meats (such as chicken, turkey and pork) and meats with very mild sauces (say, just broth and garlic). Red meats with flavorful rubs or sauces typically don’t require browning. Skinless chicken won’t brown as deeply as chicken with skin left on. Don’t crowd the pan while browning. (Crowding results in steaming, rather than browning.) Turn the chicken pieces over roughly halfway through browning so both sides develop color and flavor.

Each serving contains 431 calories, 14g total fat, 3g saturated fat, 0g trans fat, 59mg cholesterol, 742mg sodium, 48g carbohydrate, 4g fiber, 9g sugars, 22g protein, 22Est GL.

February/March 2017  GLUTEN FREE & MORE  41


BY REBECCA REILLY

French Baguettes At last! The recipe for easy, irresistible, authentic French loaves

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here’s nothing more inviting than the aroma of freshly baked bread. I learned this when I lived in France and enjoyed delicious French baguettes straight from the boulangeries of Paris. During the years when wheat flour flew around my kitchen, I had no problem recreating my own authentic-tasting baguettes. I began baking without gluten in 1995 (out of medical necessity) but it wasn’t until 2005 that I tried creating bread without gluten. In the ensuing years, I painstakingly experimented with different ingredients, studying their baking characteristics and interactions in order to refine and perfect my breadmaking skills. I developed this excellent recipe for baguettes while teaching gluten-free bread-making at the Natural Gourmet Institute in New York. Who says amazingly delicious bread can’t be made without gluten?

French Baguettes MAKES 2 12-INCH BAGUETTES

These baguettes look, smell and taste just like French baguettes should. No butter needed to enhance their appeal. Let bread cool at least 15 minutes before serving fresh from the oven. Freeze any bread you don’t plan to eat soon. This recipe can be made egg-free; see instructions. ❧ Cornmeal or millet flour, for dusting 1¼-1½ cups warm water, divided (105˚F–110˚F) 2 (2¼-teaspoon) packages active yeast 2 teaspoons sugar of choice, divided 3 cups Rebecca’s Bread Flour Blend (page 47), more for dusting as needed 1 tablespoon xanthan gum 2 teaspoons baking powder 1 teaspoon sea salt 1/8 teaspoon ground ginger 3 egg whites 2 tablespoons extra virgin olive oil, more for brushing 1 teaspoon raw apple cider vinegar

1. Preheat oven to 375˚F. Line 2 baguette forms or a baking sheet with lightly oiled

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foil or parchment paper. Sprinkle with fine cornmeal or millet flour. 2. Pour ½ cup warm water into a small bowl. Sprinkle yeast on top and gently stir to mix. Sprinkle ¼ teaspoon sugar over it. Let mixture sit 5 to 10 minutes in a warm, draft-free place for yeast to bubble and grow. 3. In the large bowl of an electric mixer fitted with the beater attachment (not the whisk), mix together flour blend, xanthan gum, baking powder, remaining sugar, salt and ginger until thoroughly combined. 4. In a separate bowl, lightly whisk egg whites. Add 3/4 cup warm water, oil and vinegar, whisking to combine. 5. With mixer on low speed, add egg white mixture and yeast mixture to dry ingredients. Increase speed to medium-high and beat until batter is smooth and shiny but not runny, about 5 minutes. If batter is too stiff and not smooth, add additional warm water, 1 tablespoon at a time. 6. If using baguette forms, spoon batter into prepared forms. Smooth the top with the back of an oiled spoon. Cover loosely with lightly oiled plastic wrap and let rise in a warm place 30 to 45 minutes. (The time varies depending upon the yeast, temperature of ingredients and kitchen temperature.) If using a baking sheet, sprinkle gluten-free flour on a piece of


PHOTO OF FRENCH BAGUETTES BY REBECCA REILLY

parchment paper. Scoop out half the batter, place it in the middle of the floured parchment and dust it with gluten-free flour. Carefully shape the dough into a long log by rolling the dough back and forth to elongate it. If it sticks, dust with more flour. When desired shape is achieved, gently brush off excess flour. Place loaf onto prepared baking sheet and repeat to make second baguette. 7. Score loaves by dipping a very sharp paring knife into gluten-free flour and making 3 to 4 shallow cuts on top of each baguette. Brush tops lightly with oil of choice. Cover loosely with lightly oiled plastic wrap and let rise in a warm, draftfree place 30 to 45 minutes. (The time varies depending on yeast, temperature

of ingredients and kitchen temperature.) While bread rises, place a metal pan of hot water on the bottom rack of preheated oven. (This increases oven humidity to deliver more voluminous and airy loaves.) 8. Place baguettes on middle rack of preheated oven and bake 30 minutes or until internal temperature reaches 200˚F. If using baguette forms, remove loaves from forms after 25 minutes, if desired, to crisp and brown all over for remaining baking time. Let bread cool at least 15 minutes before eating.

For Egg-Free French Baguettes, omit 3 egg whites. Combine 2 tablespoons flax meal with 6 tablespoons hot unsweetened applesauce. Let sit 5 minutes to thicken before adding to ingredients in step 4.

Each loaf yields 12 1-inch slices. Each slice contains 80 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 135mg sodium, 15g carbohydrate, 1g fiber, 0g sugars, 2g protein, 10Est GL.

Rebecca’s Bread Flour Blend MAKES 51�4 CUPS

his blend is ideal for use in recipes T for bread, pizza crust and focaccia. 1 cup brown rice flour 1 cup sorghum flour 1 cup millet flour 1 cup tapioca starch/flour 1 cup potato starch, cornstarch or arrowroot powder 1/4 cup potato flour (not starch)

1. Blend ingredients together until well combined.

2. Store blend in an airtight container in the refrigerator until used. Each cup contains 508 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 8mg sodium, 116g carbohydrate, 8g fiber, 0g sugars, 8g protein, 75Est GL.

Chef and gluten-free cooking instructor Rebecca Reilly is author of Gluten-Free Baking: More Than 125 Recipes for Delectable Sweet & Savory Baked Goods (Simon & Schuster).

February/March 2017  GLUTEN FREE & MORE  47


Fresh Fries

By Jessica Goldman Foung

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PHOTOGRAPHY BY JOHN LEE

Healthy fries with a low-salt twist


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PARSNIP PHOTO © THINKSTOCK/ISTOCK/EYEWAVE; POLENTA © THINKSTOCK/ISTOCK/CLAUDIO VENTRELIA

ot much can get between me and a potato, especially of the French-fry persuasion. But potatoes aren’t the only ingredients that can be cut and baked into fries. From parsnips to jicama, from polenta to tofu, there are plenty of delicious options. These good-for-you recipes aren’t just gluten-free and allergyfriendly, they’re also low in sodium. Their fresh flavors come from seasoning, not big doses of salt. If you’re tired of ketchup, try pairing these fries with Green Goddess Dressing, page 59. The next time someone asks, “Do you want fries with that?,” the answer can be a resounding “yes!”

Crunchy Parsnip Fries

Chili Polenta Fries

MAKES 4 SERVI NGS

MAKES 4 SERVI NGS

This recipe also makes amazing Parsnip Rings, which you can enjoy like onion rings. See instructions below. 4 medium parsnips, root ends trimmed 2 tablespoons gluten-free medium- ground yellow cornmeal 2 tablespoons vegetable oil 1/2 teaspoon salt-free garlic powder 1/2 teaspoon dried dill 1/2 teaspoon freshly ground black pepper ❧ Pinch of cayenne pepper

1. Preheat oven to 400°F. Coat a large baking pan with vegetable oil or line it with parchment paper or aluminum foil. 2. Cut parsnips into thick French-fry shapes, about 3 inches long and 1/2 inch wide. 3. In a large resealable plastic bag or a big bowl, mix cornmeal, vegetable oil, garlic powder, dill, black pepper and cayenne. Add parsnips. 4. If using a bag, close and shake ingredients to combine. If using a bowl, mix ingredients until parsnip fries are coated with cornmeal mixture. 5. Transfer coated parsnips to prepared baking pan, arranging them in a single layer. 6. Place in preheated oven and bake until crispy, 20 to 22 minutes, flipping halfway through. Serve warm. Each serving contains 160 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 13mg sodium, 24g carbohydrate, 6g fiber, 5g sugars, 2g protein, 8Est GL.

For Parsnip Rings, use a vegetable peeler to make about 2 cups of long ribbons from the parsnips. Coat as directed and bake until crispy, 8 to 10 minutes. Enjoy them like onion rings as a tasty side or snack.

3 cups water 1 cup gluten-free medium-ground yellow cornmeal 11/4 teaspoons chili powder, divided 1/2 teaspoon dried dill 1/4 teaspoon garlic powder ❧ Olive oil, for brushing

1. Lightly grease an 8x8-inch baking pan. 2. In a medium pot, bring water to a gentle boil over medium heat. Slowly pour in cornmeal, stirring constantly. Add 1 teaspoon chili powder, dill and garlic powder. Reduce heat to low and continue stirring until polenta is thick and liquid is absorbed, 10 to 12 minutes. 3. Remove polenta from heat and transfer it to prepared pan, using a spatula to spread it evenly to edges. (Polenta should be about ½ inch thick.) Refrigerate uncovered at least 30 minutes (up to overnight). 4. Preheat oven to 450°F. Lightly grease a 9x12-inch baking pan. 5. Run a knife around the edge of the polenta to loosen it from the sides of the pan. Hold a cutting board on top of the pan and flip, letting the polenta fall out of the pan and onto the cutting board. Brush polenta with a little olive oil and sprinkle with remaining 1/4 teaspoon chili powder. 6. Cut polenta into fry shapes—skinny or thick. Arrange them in a single layer in prepared pan. 7. Place in preheated oven and bake 10 minutes. Flip and bake another 10 minutes, until golden brown. For extra crispy fries, turn on the broiler for the final 2 minutes of baking. Serve warm. Each serving contains 133 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 18mg sodium, 24g carbohydrate, 5g fiber, 0g sugars, 2g protein, 11Est GL.

February/March 2017  GLUTEN FREE & MORE  49


Fried Rice, 4 Ways Homemade fried rice will make you forget take-out

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PHOTOGRAPHY BY MATTHEW KADEY

ried rice is a popular comfort food that most people order from their local Chinese takeout. We’re here to say that DIY fried rice produces bettertasting and better-for-you results. Fried rice is the ultimate fuss-free, one-pan meal. Gluten-free whole grains, veggies and quick-cooking proteins are combined and cooked in moments. In many ways, this dish is the perfect solution for a busy weeknight dinner. You can put a well-balanced, satisfying meal on the table in no time. Throw in some non-traditional ingredients and watch this dish shine. In fact, think of fried rice as a blank canvas to bring together a wide range of favorite ingredients. And let’s not forget that homemade fried rice makes delicious leftovers. Prepare it once and take it easy for another meal or two as you enjoy the leftovers.

e

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ic dR

ie r F c i s s a

By Matthew Kadey, RD


Classic Fried Rice M A K E S 4 TO 5 S E R V I N G S

If your only experience with fried rice is Chinese take-out, you’ll love this freshertasting version. For more protein, add some cooked shrimp, diced ham, cubes of tofu or thin slices of steak. Vary the vegetables— snow peas, broccoli florets and chopped zucchini make delicious additions. 1 tablespoon + 4 teaspoons peanut oil or cooking oil of choice, divided 2 large eggs, lightly beaten, optional 2 garlic cloves, minced 1 tablespoon minced fresh ginger 1/4 teaspoon red pepper flakes, optional 2 medium carrots, diced 3/4 cup frozen peas, defrosted 3/4 cup frozen corn, defrosted 3 cups cooked brown jasmine rice, cold 2 scallions (green onions), sliced 1/2 teaspoon salt 1/4 teaspoon ground pepper, preferably white pepper 2 tablespoons gluten-free low sodium soy sauce or liquid aminos 2 teaspoons sesame oil 1/3 cup unsalted roasted cashews or sunflower seeds 1/4 cup chopped cilantro

PHOTOGRAPHY BY MATTHEW KADEY

1. Heat a wok or large skillet over mediumhigh heat.

2. If using eggs, swirl 1 tablespoon oil in the pan to coat the bottom and add eggs. Cook about 1 minute, tilting the pan so eggs cover the surface like a crepe. When eggs are just set and bottom is beginning to brown, carefully flip the “crepe” and cook 10 seconds. Transfer to a cutting board and slice into shreds. Alternatively, stir beaten eggs into rice mixture just after adding the soy sauce (step 5). Stir-fry until eggs are no longer wet and remove from pan. 3. Add 2 teaspoons oil to wok or skillet, swirl pan to coat bottom in oil and add garlic, ginger and red pepper flakes (if using). Stir-fry 10 seconds or until fragrant.

4. Add carrots and stir-fry 1 minute. Place

1. In a small bowl, whisk together coconut

peas and corn in pan and heat 30 seconds. Add 2 more teaspoons oil, swirl to coat pan and place cooked rice and scallions in pan. Stir fry 2 minutes. 5. Season stir fry with salt and pepper and then stir in soy sauce and sesame oil. Add sliced eggs (if using), cashews and cilantro. Toss to combine. Serve warm.

milk, rice vinegar, curry powder and lime zest. Set aside. 2. Heat a wok or large skillet over mediumhigh heat. Add 1 tablespoon oil, swirl to coat bottom of pan and add garlic and shallots. Stir fry for 30 seconds or until shallots start turning golden. Add chicken and heat until just barely cooked through, about 2 minutes. Add carrots and mushrooms to pan and stir fry 2 minutes. Add red bell pepper and jalapeño; cook for 1 minute. 3. Add 2 teaspoons oil, swirl to coat pan and place cooked rice and salt in pan. Stir fry 2 minutes. 4. Pour coconut curry sauce in pan and stir to combine ingredients. Add spinach and heat just until wilted. Serve garnished with chives, if desired.

Each serving contains 294 calories, 12g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 555mg sodium, 41g carbohydrate, 5g fiber, 2g sugars, 7g protein, 18Est GL.

Curry Chicken Fried Rice M A K E S 4 TO 5 S E R V I N G S

This recipe delights the palate with classic curry flavor and toothsome texture. Chicken thighs are moister and more flavorful than breast meat. Stirring in some greens at the final moments is an easy way to up the nutritional ante. For crunch, garnish with chopped peanuts or sunflower seeds. 1/4 cup full-fat coconut milk (not coconut beverage) 2 tablespoons rice vinegar 1 tablespoon yellow curry powder ❧ Zest of 1 lime 1 tablespoon + 2 teaspoons peanut oil or other cooking oil, divided 2 garlic cloves, minced 2 shallots, finely chopped 1 pound boneless, skinless chicken thighs, cut into 1/2-inch pieces 2 medium carrots, chopped 2 cups sliced button mushrooms 1 red bell pepper, diced 1 jalapeño pepper, seeded and minced 3 cups cooked long-grain brown rice, cooled 1/2 teaspoon salt 4 cups chopped spinach 1/4 cup chopped chives, for garnish, optional

Each serving contains 433 calories, 17g total fat, 5g saturated fat, 0g trans fat, 91mg cholesterol, 369mg sodium, 37g carbohydrate, 5g fiber, 4g sugars, 31g protein, 17Est GL.

Curry Chicken Fried Rice

Fried rice makes delicious leftovers. Make it once and enjoy it twice!

February/March 2017  GLUTEN FREE & MORE  53


Well Dressed

Shake up your salads with delicious homemade dressings

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ny ordinary bowl of chopped vegetables transforms into something more exiting when it’s spruced up with the right salad dressing. In fact, if a salad could speak, it would say to dressing, “You complete me.” The salad dressing aisle in the typical grocery store is a nutritional landmine of highly processed oils, refined sugars, excess salt and sketchy lab-created additives and flavorings. For those with food sensitivities, it takes some serious sleuthing to discover bottles without any offending ingredients. What better reason to ditch the storebought stuff and whip up your own bettertasting salad boosters? Start with these no-fail, fresh and lively versions of the classics. They’re guaranteed to have you loving your salad.

Caesar Dressing

Caesar salads are among the most popular salads in America, less for the lettuce and croutons than for the silky dressing. This incarnation has all the cherished dressing flavor, minus the moo. It’s so much more than a salad dressing. Toss it with roasted vegetables, mix it into pasta and potato salads, spread it on burgers and stir it into slaws.

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BY MATHEW KADEY, RD

Caesar Dressing

PHOTOGRAPH OF CAESAR DRESSING BY MATTHEW KADEY; PHOTO OF DRESSING BEING POURED © THINKSTOCK/ISTOCK/ABBIE IMAGES

M A K E S 2/3 C U P

For a deeper umami punch, include the anchovies (if tolerated).

Mayo-Free Caesar Dressing

1/4 cup mayonnaise of choice 4 garlic cloves, minced 1 teaspoon lemon zest ❧ Juice of ½ lemon 1 tablespoon Dijon mustard 1/2 teaspoon salt 1/4 teaspoon finely ground black pepper 1/3 cup extra virgin olive oil 3 anchovy fillets, minced, optional

M A K E S 3/4 C U P

1. Place mayonnaise, garlic, lemon zest, lemon juice, mustard, salt and pepper in the container of a food processor or blender. Pulse ingredients into a thick base. 2. With machine running, pour olive oil in a slow stream through the top tube. 3. Place dressing in a lidded container and stir in anchovies, if using. 4. Use immediately or refrigerate in a sealed container up to 1 week. Each tablespoon contains 74 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 162mg sodium, 1g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.

This creamy, savory dressing uses hummus instead of mayonnaise and capers rather than anchovies. Add a few dollops to a bowl of chopped hearty greens like kale. Massage the dressing into the greens for 1 to 2 minutes to infuse them with flavor and make them deliciously tender. 1/2 cup plain hummus 3 tablespoons extra virgin olive oil 2 tablespoons fresh lemon juice 1 tablespoon drained capers, minced 3 garlic cloves, minced 2 teaspoons egg-free Dijon mustard 1 teaspoon lemon zest 1/4 teaspoon salt 1/4 teaspoon black pepper

1. Whisk together hummus, olive oil, lemon juice, capers, garlic, mustard, lemon zest, salt and black pepper. 2. Add a little hot water to thin, as needed, until dressing reaches a pourable consistency. 3. Use immediately or refrigerate in a sealed container up to 1 week. Each tablespoon contains 51 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 105mg sodium, 3g carbohydrate, 1g fiber, 0g sugars, 1g protein, 1Est GL.

The Perfect Pair When it comes to salad dressings, don’t fear the fat. Many veggies contain fat-soluble antioxidants, such as lycopene in tomatoes and beta-carotene in carrots, that are more available and better absorbed when they’re paired with the oil found in salad dressing.

February/March 2017  GLUTEN FREE & MORE  57


BY JULES SHEPARD

Romantic Desserts Cold winter nights call for snuggle-up desserts that are quick to make and delicious to share, just like these.

Peach Cranberry Crisp MAKES 10 SERVI NGS

Don’t let winter keep you from enjoying seasonal produce like peaches and cranberries. Use frozen fruit in this rustic dessert, a classic comfort food. Baked in a cast iron skillet, it’s wonderfully crispy around the edges and makes a lovely presentation without a lot of work. Top with ice cream or whipped cream of choice, if desired.

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PHOTOGRAPHY BY JULES SHEPARD

Easy indulgence for you and your sweetie


PHOTOGRAPHY BY JULES SHEPARD

Fruit Filling 32 ounces frozen sliced peaches ½ -1 cup frozen cranberries ¼ cup Jules’ Homemade All-Purpose Flour Blend (page 63) or gluten-free all-purpose flour blend of choice ¼ cup light brown sugar or coconut palm sugar 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg

Topping 1 cup Jules Homemade All-Purpose Flour Blend (page 63) or gluten-free all-purpose flour blend of choice ¾ cup light brown sugar or coconut palm sugar

1 cup certified gluten-free oats, purity protocol* preferred 1 teaspoon ground cinnamon ¼ teaspoon sea salt ½ cup cold butter or Earth Balance Buttery Sticks, cut into pieces

1. Preheat oven to 400°F. Lightly grease the bottom and sides of a cast iron skillet or a 9x13-inch baking dish. 2. In a large bowl, place peaches, cranberries, ¼ cup flour blend, sugar, cinnamon and nutmeg. Stir to combine. Set aside. 3. To make the topping, place 1 cup flour blend, sugar, oats, 1 teaspoon cinnamon and salt in the bowl of a food processor. Pulse to combine. Add cold butter and process until butter is incorporated and mixture looks like coarse crumbs. 4. Pour fruit filling into prepared skillet, spreading it evenly to edges. Sprinkle topping evenly over filling. 5. Place in preheated oven and bake until fruit is bubbling and topping is lightly browned, about 30 minutes. Serve warm. Each serving contains 379 calories, 10g total fat, 6g saturated fat, 0g trans fat, 25mg cholesterol, 72mg sodium, 70g carbohydrate, 4g fiber, 41g sugars, 4g protein, 39Est GL.

*TIP Purity protocol oats are recommended for those with celiac disease and gluten sensitivity. See TIP on page 63. For brands, see Shopping List, page 63.

Chocolate Truffles MAKES 12 TRUFFLES

Finally, indulgence without guilt! No one will suspect that the rich, creamy texture of these chocolate truffles comes from avocado. Pure maple syrup delivers just enough sweetness. These truffles are softer than conventional truffles. Serve them chilled in mini-cupcake papers and eat them with a spoon. .5 ounces dark chocolate 3 ½ cup mashed ripe avocado (about 1 avocado) 2-3 tablespoons pure maple syrup

½ teaspoon pure vanilla extract ❧ Cocoa powder, sugar and cinnamon, shredded coconut, crushed pistachios or toppings of choice

1. Place dark chocolate into a small saucepan and warm very gently over low heat, stirring until melted. 2. Pour melted chocolate into a medium bowl. Add mashed avocado and maple syrup and stir until ingredients are combined and mixture is smooth. Cover bowl and refrigerate at least 1 hour. 3. Place toppings of choice in small bowls. 4. Using a small cookie scoop, scoop dough out of bowl and shape into equalsize balls with your hands. Roll them, one at a time, in toppings until evenly covered. Gently transfer covered truffles from topping bowls to mini-cupcake papers. 5. Arrange on a platter, cover and store in refrigerator or freezer (depending on desired firmness) until served. Serve cold. Each truffle contains 73 calories, 5g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 3 mg sodium, 7g carbohydrate, 2g fiber, 4g sugars, 1g protein, 3Est GL.

February/March 2017  GLUTEN FREE & MORE  61


food as medicine

Shrubs

BY SUESON VESS

A fresh, new look at a traditional beverage

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shrub is a refreshing, tangy, fruit-infused drink. Shrubs have been around since the 15th century, used for both medicinal and culinary purposes. Unlike other fermented beverages, such as kombucha and kefir, shrubs don’t require an added starter or culture; they simply mature over time in the refrigerator to the flavor depth that you decide. The syrup is used to flavor beverages (such as adult cocktails and nonalcoholic mocktails, page 66), to jazz up vinaigrettes (page 66) and to drizzle as a tasty sweet-tart sauce over ice cream, pancakes and waffles. Shrubs are also lovely all by themselves. A daily spoonful of shrub syrup improves digestion. Easy to make, these no-cook shrubs offer appealing flavor, as well as health benefits.

about these recipes

PHOTOGRAPHY BY MORGAN MILLER

Many shrubs are loaded with sugar. Not these recipes! They combine apple cider vinegar with pure maple syrup or honey for added health benefits. Apple cider vinegar improves digestion, provides immune support and stabilizes pH imbalances. It also offers anti-glycemic benefits. Pure maple syrup contains antioxidants and minerals, including zinc and manganese, and it’s lower on the glycemic index than sugar. Honey is antibacterial, antifungal and anti-inflammatory; local honey is said to reduce seasonal allergy symptoms.

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food as medicine Hibiscus-Cherry Shrub Syrup

Apple-Cinnamon Shrub Syrup

Citrus-Ginger Shrub Syrup

MAKES 3 CUPS

MAKES 3 CUPS

MAKES 3 CUPS

Heart-healthy hibiscus mixed with antioxidant-rich cherries and star anise make a refreshing beverage. Pour this syrup over ice, drizzle it over your favorite ice cream or enjoy it by the spoonful.

Cinnamon and cardamom transform apples, maple syrup and apple cider vinegar into a soothing syrup. Enjoy this shrub in beverages and by the spoonful. The apples become slightly pickled; they can be eaten alone, combined with sweet potatoes or winter squash or added to cooked red cabbage for a sweet-tart dish.

Bright, soothing ginger undergirds this tropical blend that’s rich in vitamin C. Enjoy this shrub by the spoonful or add it to beverages and vinaigrettes.

1 cup apple cider vinegar 2/3 cup pure local honey 1/4 cup dried hibiscus flowers* 2 star anise pods* 1/2 cup pitted sweet cherries, fresh or frozen 2 tablespoons dried tart cherries

1. In a 2-quart wide-mouth mason jar (or a pitcher with a lid), mix apple cider vinegar and honey together, stirring until well combined. 2. Add hibiscus flowers, star anise, fresh or frozen cherries and dried cherries and stir to combine. 3. Seal the jar and place it in the back of your refrigerator 5 to 7 days. Beginning on day 5, taste the shrub. When you’re happy with the flavor, strain the shrub, pressing solids firmly to remove all liquid. Reserve cherries for salads or smoothies. 4. Store strained shrub in a clean jar in the refrigerator up to 2 months. The flavor will continue to mature as it sits in the refrigerator. Each tablespoon contains 26 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 7g carbohydrate, 0g fiber, 6g sugars, 0g protein, 4Est GL.

PHOTOGRAPHY BY MORGAN MILLER

*TIP Dried hibiscus flowers are available at amazon.com and in the bulk section of many supermarkets. Star anise pods are available in the spice section of most grocery stores.

1 cup apple cider vinegar 2/3 cup pure maple syrup 3 medium organic unpeeled apples, washed, diced 1 cinnamon stick or 1 teaspoon ground cinnamon (preferably Ceylon cinnamon) 1/4 teaspoon crushed cardamom seeds or cardamom powder

1 organic grapefruit, washed 1 organic orange or blood orange, washed 1 organic lemon, washed 1 cup apple cider vinegar 2/3 cup pure local honey 1 (1-inch) peeled gingerroot, sliced thin

1. Peel the citrus fruit with a vegetable

a glass pitcher with a lid), mix apple cider vinegar and maple syrup together until thoroughly combined. 2. Add apples, cinnamon and cardamom. Seal the jar and shake to blend all ingredients. 3. Place the jar in the back of your refrigerator 5 to 7 days. Beginning on day 5, taste the shrub. When you’re happy with the flavor, strain the shrub, pressing the solids firmly to remove all liquid. Reserve apples for another use. 4. Place strained shrub in a clean jar and store it in the refrigerator up to 2 months. The flavor will continue to mature as it sits in the refrigerator.

peeler to remove the outer layer of peel. Try to avoid the white pith, which is bitter. After peeling, cut each citrus fruit in half and juice it. You should have ¾ cup of combined citrus juice. 2. In a 2-quart wide-mouth mason jar (or a 2-quart pitcher with a lid), mix apple cider vinegar and honey together until thoroughly combined. Add citrus peel, juice and sliced ginger, stirring to combine. 3. Seal the jar and place it in the back of your refrigerator 5 to 7 days. Beginning on day 5, taste the shrub. When you’re happy with the flavor, strain the shrub, pressing firmly on the solids to remove all liquid. (Use the citrus zest in other recipes and enjoy the pickled ginger.) 4. Store strained shrub in a clean jar in the refrigerator up to 2 months. The flavor will continue to mature over time as it sits in the refrigerator.

Each tablespoon contains 19 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 5g carbohydrate, 0g fiber, 4g sugars, 0g protein, 2Est GL.

Each tablespoon contains 19 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 1mg sodium, 5g carbohydrate, 0g fiber, 4g sugars, 0g protein, 3Est GL.

1. In a 2-quart wide-mouth mason jar (or

February/March 2017  GLUTEN FREE & MORE  65


Gluten Free & More Pantry

Substitution Solutions

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

Milk

Buttermilk

Yogurt

Butter

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

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

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

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

1 cup soy milk + 1 tablespoon

1 cup soy, rice or coconut yogurt

1 7/8 7/8 7/8

1 cup unsweetened applesauce 1 cup fruit puree

1 1 1 1 1

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

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

Gluten-Free Flour Substitutions

To make a flour blend, thoroughly combine all ingredients. You can double or triple these recipes to make as much blend as you need. Store in a covered container in the refrigerator until used. All-Purpose Flour Blend MAKES 3 CUPS

Depending on the recipe, use this blend for most gluten-free baking. 1½ cups white or brown rice flour (or combination) 3/4 cup tapioca starch/flour 3/4 cup cornstarch or potato starch (not potato flour) Each cup contains 510 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 117g carbohydrate, 3g fiber, 0g sugars, 5g protein, 83Est GL.

--------

Self-Rising Flour Blend MAKES 3 CUPS

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

High-Fiber Flour Blend

High-Protein Flour Blend

MAKES 3 CUPS

MAKES 3 CUPS

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

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

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

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

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

76  www.GlutenFreeandMore.com  February/March 2017

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

Eggs

--------

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

Nuts

--------

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


February/March 2017

American Health/Ester C/Probiotic........9, 15 Ancient Nutrition.............................................38, 39 Best Gluten-Free Cookbook.............................17 Biaggi’s Ristorante Italiano.................................81 Celiac Disease Foundation................................71 Country Life.................................................................25 Edward & Sons Trading Company................71 ELISA Technologies.................................................81 Enjoy Life..................................................................5, 83 FLAX4LIFE........................................................................2 glutenawayexpo.com...........................................51 Gluten-Free Food Allergy FEST.......................69 GlutenFreeAndMore.com..................................28 Gluten Free & More Subscribe...........................66 Gluten Intolerance Group (GIG).....................51 Hatch Chile..................................................................84 iCureCeliac...................................................................23 San-J.................................................................................45 The University of Chicago Celiac Disease Center................................................................................43

Uncle Wally's/Pillsbury..........................................35

➥ 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

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Many non-dairy foods contain casein proteins. Avoid foods that contain any ingredient with casein or caseinate.

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➥ Dairy free may contain casein

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

➥ Foods that contain casein

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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.

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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.

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Creamy Cheesecake & Easy Fruit Toppings,

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• Be a food detective • Always read labels • If in doubt, go without • Call food companies if ingredients are suspect. 2017 Note: This guide is not meant to be an exhaustive resource.

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gluten-free flours

GF Flour Replacements

(light) Flours

Neutral

High-Protein Flours

High-Fiber Flours

Stabilizers

Starches

Gums

Brown Rice Flour

Amaranth Flour

Amaranth Flour

Almond Flour

Arrowroot Powder

Agar Powder

Corn Flour

Buckwheat Flour

Buckwheat Flour

Coconut Flour

Cornstarch

Carrageenan

Sorghum Flour

Chickpea Flour

Chickpea Flour

Flax Seed Meal

Kudzu Root Starch or Kuzu

Gelatin Powder

Sweet Rice Flour

Millet Flour

Corn Flour

Ground Chia Seed

Potato Starch (not Potato Flour)

Guar Gum

White Rice Flour

Oat Flour

Mesquite Flour

Oat Bran

Sweet Potato Flour

Locust Bean Gum

Quinoa Flour

Oat Flour

Potato Flour (not Potato Starch)

Tapioca Starch or Tapioca Flour

Psyllium Husk

Sorghum Flour

Quinoa Flour

Teff Flour

Teff Flour

(add texture and moisture)

Xanthan Gum

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.

78  www.GlutenFreeandMore.com  February/March 2017

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

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


GLUTEN-FREE DIET | Quick-Start Guide

H

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

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

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

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

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

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

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

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

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

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

Distilled alcoholic beverages and vinegars (except malt vinegar) are gluten free. Distilled products do not contain any harmful gluten peptides. Wine and hard liquor beverages are gluten free. Unless labeled otherwise, beers, ales and lagers are NOT gluten free.

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

■ recipes,

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

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The key to understanding the gluten-free diet is to become a good label reader. Don’t eat foods with labels that list questionable ingredients unless you can verify they do not contain or are not derived from prohibited grains. Labels must be read every time foods are purchased. Manufacturers can change ingredients at any time. Wheat used in products is identified on the label. Products bearing “gluten free” on the package must contain less than 20ppm gluten.

Don’t eat a food if you are unable to verify the ingredients or if the ingredient list is unavailable. Regardless of the amount eaten, if you have celiac disease, damage to the small intestine occurs every time gluten is consumed, whether symptoms are present or not.

Keep in mind

➥ What about alcohol?

Always read the label

If In Doubt, Go Without

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

45+ RECIPES

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Delicious Spring!

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Pilates for

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Got Glutened?

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Creamy Cheesecake & Easy Fruit Toppings, page 42

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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.

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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

Beverages Apple-Cinnamon Gin Cocktail, page 66 Apple-Cinnamon Shrub, page 65 Citrus-Ginger Shrub, page 65 Hibiscus-Cherry Shrub, page 65 Shrub Mocktail, page 66

■ ✱

80  www.GlutenFreeandMore.com  February/March 2017

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

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

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

■ ■

Soups, Stews & Chili Almost Homemade Chicken Broth, page 34 Almost Homemade Chicken Noodle Soup, page 34 Chili with Green Chili Crema, page 31 Classic Cream of Tomato Soup, page 36 Hearty Beef Stew with Carrots, Pearl Onions & Potatoes, page 33 Minestrone Soup, page 35

■ Dairy-Free ✱ Dairy-Free substitutions provided.

Dressings, Sauces & Spice Blend Balsamic Orange Vinaigrette, page 58 Caesar Dressing, page 57 Green Chili Crema, page 31 Green Goddess Dressing, page 59 Italian Dressing, page 58 Maharaja-Style Curry Powder, page 50 Mayo-Free Caesar Dressing, page 57 Shrub Vinaigrette, page 66 Thousand Island Dressing, page 59 Wine-Soaked Prune Sauce, page 63

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

■ Soy-Free ✱ Soy-Free substitutions provided.

Sides Chili Polenta Fries, page 49 Crunchy Parsnip Fries, page 49 Curry Tofu Fries, page 50 Dill Oil Jicama Fries, page 50 Oven-Baked Potato Wedge Fries, page 50 Spaghetti Squash, page 37

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

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

Entrees Apple Pork Fried Rice, page 55 Braised Chicken with Brandy, Bacon & Vegetables, page 42 Chicken Parmesan, page 36 Chicken with Paprika, Potatoes & Rosemary, page 41 Classic Fried Rice, page 53 Curry Chicken Fried Rice, page 53 Orange Salmon Fried Rice, page 54 Pulled Chicken with Cherry-Chile Barbecue Sauce, page 44

Key

■ ■

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

BEEF STEW PHOTO BY OKSANA CHARLA

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resources

When you need to know Quickly detects gluten down to 10 ppm in food samples

FAST, SENSITIVE, EASY TO USE

www.ezgluten.com

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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

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

Bread

DESSERT PHOTOS BY JULES SHEPARD

Cornbread Muffins, page 31 French Baguettes, page 46

Desserts Chocolate Truffles, page 61 Overnight Oats Dessert, page 63 Peach Cranberry Crisp, page 60 Sunflower Nougats, page 30 Vanilla Island Pumpkin Cookies, page 30 Vanilla Island Pumpkin Ice Cream Sandwiches, page 30 Vanilla Minute Mug Cake, page 62

■ ■

Gluten-Free Flour Blends GF&M All-Purpose Flour Blend, page 76 GF&M High-Fiber Flour Blend, page 76 GF&M High-Protein Flour Blend, page 76 GF&M Self-Rising Flour Blend, page 76 Jules’ Homemade All-Purpose Flour Blend, page 63 Rebecca’s Gluten-Free Flour Blend, page 47

February/March 2017  GLUTEN FREE & MORE  81

Gluten Free & More February-March 2017  

Slow Cooker - Easy Gluten-Free Weeknight Dinners Delicious Gluten-Free Comfort Foods Homemade Gluten-Free Soups in 30 Minutes World's Easies...

Gluten Free & More February-March 2017  

Slow Cooker - Easy Gluten-Free Weeknight Dinners Delicious Gluten-Free Comfort Foods Homemade Gluten-Free Soups in 30 Minutes World's Easies...