Gluten&MFree ORE 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?
THE BIG STANDS FOR THESE GLUTENFREE GOODIES
Gluten&Free MORE
contents October/November 2017
features 32 38
Rise & Dine Make-ahead meals for busy mornings.
Soup is Good Food Hearty plant-based soup makes an easy, 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
Desserts for Two
57
Spooktacular Halloween
64
Pasta Pleasure
68
Celiac in Paris
#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 8 11 30 78 79 80 81
We Hear You Editor’s Note Contributors Ask the Chef Gluten-Free Diet Quick Guide Substitution Solutions Recipe Index & Allergen Guide GF Flour Replacements
Delicious recipes for small households.
These tricks and treats guarantee a fangtastic kids’ party.
Amazing recipes to make your pasta perfect.
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
health
Dairy-free and egg-free instructions are included in most recipes.
Food editor Beth Hillson answers your baking questions.
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.
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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 from Baking Secrets rs time. As of 2006, wheat used in products 1 large Depending on the recipe, replace at any America’s Test is identified on the label. As of Stabilize Granola Bars Kitchen expert advice Heal Your Gut ure 2014, products bearing “gluten free” on the package must contain less egg with 1 of the following: Pumpkin Pie Bar with Fermented August Foods Flour Blend High-Protein Blend (add text latest research High-Fiber Flour Flour Blend er All-Purpose e) Powd stur than 20ppm gluten. Agar flax Care MAKES 3 CUPS er Personal Flax or Chia Gel: 1 tablespoon MAKES 3 CUPS and moi MAKES 3 CUPS Arrowroot Powd + 3 Hair Care nutritious blend works best in baked meal, chia seed or salba seed Chlorine Depending on the recipe, use this blend This high-fiber blend works for breads, pan- This Almond Flour Celiac Disease Foundation such as Celiac Support stand, stir- Hair Pack an Association Gluten Intolerance goods that containFoundation tablespoons hot water. (Let National Conditioning forrequire bars and cookies that Celiacelasticity, Awareness geen cakes, snack Group for most gluten-free baking. 31214 Carra 20350 Ventura Blvd., Ste 240 PO Box 31700 124th Ave. SE Box 544 wraps and pie crusts. minutes or tarch ring occasionally, about 10Summer or other Mask spices, raisinsPO Corns Woodland Hills, CA 91364 Omaha, NE 68131-0700 Auburn, chocolate, warm
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76 Healing Herbs & Spices
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.
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!
The Better Vitamin C.
®
, Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
October/November 2017 GLUTEN FREE & MORE
5
we hear you fort Food The Search Com Is Over
Vivian C. Alberta, Canada
Pat on the Back
Best
I was surprised how much I received from Simple Mills. Can’t wait to try all these products!
GF BREADS
Christine W. Edison, NJ
We all love bread & now most of us buy it readymade. Here’s how gluten-free packaged brands stack up.
Editor’s note: Every issue, one lucky reader wins a high-value gift from one of our sponsors for answering our “You Said It” question. Turn to “You Said It” on page 10 for our next question. Share your story with us for a chance to win!
I
36 www.GlutenFreeandMor e.com
CHARLA
n a recent Gluten Free & More survey, we found that over 80 percent of our readers purchase packaged bread at least once a month. Almost 50 percent purchase it once a week or more. About half of those surveyed said they’ve tried to make a loaf at home—b ut only half liked the outcome. Let’s face it. Buying packaged bread is just easier. But how does it stack up? We tasted almost every gluten-free packaged brand in the United States to find out.
PHOTOGRAPHY BY OKSANA
My husband was a celiac and we live in Alberta, the heart of Canada’s wheat country. As there were only two of us, I also ate gluten-free. He was diagnosed with celiac in 2009 and we tried every brand of GF bread and buns we could find, even making my own. I finally discovered Canyon Bakehouse products at my local grocery store after seeing an ad in your magazine. When my husband tasted it, he said, “This is the one. You can stop searching.” Unfortunately, he passed away in February but I’ve continued to use up the stock in my freezer.
A Happy Winner
BY ERICA DERMER
Hungry for HighProtein Pasta
August/September 2017
Editor’s note: We’re so very sorry for your loss, Vivian. We’re glad that you and your husband were able to find a gluten-free bread that made you both happy.
Gluten&Free MORE Gourmet Summer Salads & Meals in Minutes
AUGUST/SEPTEMBER 2017
#1 magazine for people with food allergies & sensitivities
BEST GF PACKAGED BREADS I FROZEN DESSERTS I LUNCHBOX TREATS I PLANT-BASED DISHES I BACKYARD DINING I PROTECTION FOR CROSS CONTAMINATION
BEST GF BREAD S! 75 varieties reviewed +
Frozen
DESSERTS Lunchbox TREATS
How Does Your GF Loaf Stack Up? page 36
New Protection for Cross Contamination
Easy STEPS to STRONGER BONES Display until September 30, 2017
GlutenFreeandMore.com
GlutenFreeAndMore.com
Tasty Recipes
Good Resources I discovered your GF Flour Replacements and Substitution Solutions when we first started down the gluten-free journey and was so thrilled! I love the magazine from cover to cover.
Beth Hillson responds: You’re certainly on the right track choosing higher-protein pasta. I manage blood sugar issues with diet and exercise, too. When I eat pasta, I opt for the newer pastas made with legumes. They’re high in protein and fiber, ideal for those with blood sugar concerns and those on low-carb diets. For lots more about gluten-free pastas, see “Best GF Pasta” on page 44.
GLUTEN BUSTER!
Cathie P . Fort Wayne, IN
Editor’s note: Thanks for your nice note, Cathie. You’ll be pleased to find three of Carol Fenster’s recipes in “Desserts for Two” on page 52.
Shirleen W. via email
Muffins, Crackers & Snack Cakes
August/September 2017
GLUTEN FREE & MORE
I love your magazine and website. You’ve helped me so much. For me, going glutenfree wasn’t just a lifestyle change; it was a major catastrophe. I love to bake and take pride in my results. When I found out about my gluten and food intolerances, it was like a huge part of my life was being taken away from me and it literally put me in a funk. Your website and people like Carol Fenster have really helped me start again and even bake some things that anyone could be proud of. Pat yourselves on the back for the good work you’re doing. I would give you a hug if I could.
I’m a new subscriber and I love Beth Hillson’s “Ask the Chef” column. I also love your recipes. I went gluten-free to help my arthritis and diabetes, which I’m managing with diet and exercise. I’m looking for gluten-free pasta that has more protein than rice noodles.
Thanks for the fantastic magazine! The hearty pizza crust is absolutely the best gluten-free pizza crust I have ever made—and I have had celiac disease for 16 years! Jules Shepard’s pie crust recipe has become my all around favorite, as well.
Sheri C . via email
6 www.GlutenFreeandMore.com October/November 2017
Deb G. Richmond, MO
We Want to Hear from You ! Contact us at editor@GlutenFreeAndMore.com or write to us at Gluten Free & More, Belvoir Media Group, LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713. Visit us on Facebook at Gluten Free and More Magazine. Follow us on Twitter at @GlutenFreeMore. Check us out on Instagram @GlutenFreeAndMoreMag #WhatsInOurMailbox. Please include your first and last names, complete address and daytime telephone number. Your correspondence is important to us and we value your input. However, we are unable to print or respond to every letter. All letters become the property of Belvoir Media Group, LLC, and Gluten Free & More magazine. Letters may be edited for length, clarity and style.
October/November 2017 GLUTEN FREE & MORE
7
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.GlutenFreeand 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
Kosher Natural
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 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
Š2017 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
Q
you said it
What’s your most awkward gluten-free moment?
We’ve all had disconcerting experiences related to our food issues. So we asked you, what’s your most embarrassing moment? Here’s what you told us.
| Have Your Cake |
Just as the situation seemed to be getting under control, I felt a warm liquid begin pouring down my legs. The plastic bag had a huge hole in it and my clothes and legs became coated. I was mortified. Not only had I ruined my yogurt and my clothes, but many, many Spanish people witnessed an Irish girl vomiting all over herself and their promenade.
10 www.GlutenFreeandMore.com October/November 2017
Nicky A. Galway, Ireland
My cousins arranged a surprise 40th birthday party for me at a local restaurant. After the meal, the server brought out a birthday cake, placed it in front of me and everyone sang. Then my cousin whispered in my ear that I couldn’t eat the cake as it wasn’t gluten-free. I had to cut the cake for everyone and watch as they all enjoyed it. To add insult to injury, as everyone got up to leave, my cousin handed me the remaining cake to take home...I live by myself. Rebecca A. Danielson, CT
Congratulations to Rebecca A. She was randomly selected to receive a free package of organic seed butters ($100 value) from Once Again. Once Again nut and seed butters are verified nonGMO, certified gluten-free, vegan, certified organic and kosher.
PHOTO OF WOMAN WITH HAT OVER FACE © THINKSTOCK/ISTOCK/HRAMOVNICK
Spain two years ago, we stumbled upon a shop selling frozen yogurt and, yes, they had gluten-free options. Overwhelmed with excitement, I filled a gigantic tub with frozen yogurt of every flavor (it was self-serve) and loaded it with toppings and sauces. I left the shop the happiest camper in the world. As we strolled along the promenade, eating our yogurt, I felt the rumblings of a celiac attack and began vomiting into my yogurt cup in the middle of the huge, busy public street. My mum quickly passed me a plastic bag and I continued to be sick in it.
to gluten. I started a new job and met everyone for the first time at a staff meeting. I brought my own lunch and a gluten-free bar to tide me over. After I ate the bar, I had a swift, strong migraine attack. I took my migraine medicine but it didn’t help. I became blind in one eye—during the staff meeting! I had to painfully wait until break to tell my boss that I was ill and had to leave. Two days later, it happened again. That year, I had so many attacks (about seven a month) that my coworkers were concerned and it didn’t make me look good. I often worked from home in a migraine haze just so I could keep my job. I eventually figured out that the bar I was eating contained oats that weren’t certified gluten-free and the spaghetti sauce I was regularly using had changed formulas. Plus, coworkers were leaving crumbs everywhere. Lauren G. Richmond, VA
Warning! Some of these stories are graphic.
❥ When my family and I vacationed in
❥ I get migraine attacks when I’m exposed
contributors ❥ For five years, I’ve traveled to Thailand on a mission trip and enjoyed wonderful pizza at a place that was safe for me for two of those years. One year, I decided to take the other missionaries out to this place but neglected to check if the pizza was still okay for me. Big mistake. After eating, everyone loaded into the bed of the pickup truck (that’s how we get around there) and started back to our village. I wasn’t feeling well and, sure enough, by the time we hit the two-lane highway, I was vomiting out the side of the truck. We were all packed in like sardines, so no one could move and everyone watched me leaving pizza all the way down the road for the entire 45-minute trip. The whole side of the truck was covered and one of the girls had it splashed up on her coat. I was mortified. When we got back, I immediately headed to the bathroom. When I emerged, they were washing the coat and the truck for me. I was humbled beyond words. Needless to say, no more pizza for me in Thailand. Terry D. Bloomingdale, OH
was back in an era when glutenfree wasn’t the accepted condition it is today.) The waitress addressed the crowd in French as everyone smiled and nodded at me with great sympathy.
Larry F. Tucson, AZ
Paris. Since neither of us speak French, I enlisted a friend to make a card in French indicating that I have a gluten issue. Things went fine until one night when we had dinner at a neighborhood bistro. The waitress took our order, read my card and told us she understood and so would the chef. She said not to worry and to just drink some wine, advice we happily took. The food arrived, looking wonderful. As I was about to take my first bite, the waitress suddenly came screaming from the kitchen and literally grabbed the fork from my hand. It seems the chef had just realized he was about to poison me. The entire restaurant stopped to watch the spectacle. (This
business owner Mary Capone (“Celiac in Paris,” page 68) visited Paris to check out the city’s glutenfree patisseries. She wasn’t disappointed. “The bakeries in Paris don’t sacrifice the delicate traditional flavor and texture of French pastry when they bake without gluten,” she says. “In a country known for its high culinary standards and amazing pastries, this was no surprise.”
SHARE YOUR STORY
Blogger Chrystal Carver
for a chance to WIN $150 worth of free pasta!
ranks Halloween as her top holiday. “You can eat treats and dress up in any costume you choose. From super hero, pirate and witch to ghost, princess and more—it’s a chance to pretend to be anything you want.” Carver shares her favorite trick-or-
| Next Question |
What’s your happiest holiday moment?
It truly is the thought that counts.
When someone makes the effort to
treat recipes and her secrets for throwing a successful party in “Spooktacular Halloween” on page 57.
Before blogger Taylor Miller was diagnosed with celiac disease and an adrenal
accommodate our dietary needs,
❥ In 1999, my wife and I vacationed in
Cookbook author and
disorder, his doctors informed
especially when we least expect it, it
him that he was fine according
makes us happy. Share a true story
to test results. So began his
related to your food issues with us
quest for answers. What he
and you could win a large box of
discovered along the way
different gluten-free pastas ($150
prompted his article, “What to Do When Your Doctor
value) from Explore Cuisine. Explore
Won’t Listen” on page 28. “I wouldn’t be alive today if I
Cuisine’s selection of pasta and noodles
didn’t do these things. I can’t stress this advice enough.”
integrates beans, peas, lentils and rice for nourishing meals that are easy, quick, naturally colorful and delicious.
Health writer Wendy Mondello (“Adult-Onset Food Allergies,” page 72) has been helping her son navigate multiple food allergies for 14 years. “I’m very
Write to editor@GlutenFreeAndMore.com Subject: Happy Holiday Moment *Winner selected by random drawing.
accustomed to managing a child’s food allergies. So it was enlightening to learn about the different set of concerns and challenges that a sudden appearance of food allergies presents adults,” she says.
October/November 2017 GLUTEN FREE & MORE
11
lifestyle
BY CHRISTINE WOODS, MSEd
Stair Master C
limbing stairs is a convenient and powerful way to exercise. An easily modified activity, it can be adapted for most people and offers many benefits: } It requires no special skill, training or exercise equipment. } It can be done at a self-determined pace. } It helps manage weight through calorie expenditure. } It helps protect against osteoporosis by promoting bone-building in the lower body. } It protects against heart disease and diabetes, conditions which those with celiac disease are at a higher risk of developing. More benefits can be gained by going down the stairs, which works the quadriceps and improves coordination, balance, functional activity and overall muscle strength. All forms of stair-stepping—at home, at work, on a machine at the gym or in an exercise step class—promote health, particularly targeting the lower body.
12 www.GlutenFreeandMore.com October/November 2017
PHOTO OF EXERCISES © MICHAEL MULLEN
Use your staircase to strengthen your body & bones
lifestyle
PHOTO OF EXERCISES © MICHAEL MULLEN
The Workout Stair-climbing routines can performed on short or long flights of stairs. A shorter staircase requires more up-and-down trips to achieve the same workout, of course. Stairs can be climbed a variety of ways—single stepping, double stepping and side stepping. Taking the stairs by two increases the intensity and difficulty of stair climbing. Side stepping in a squat-like position targets the inner and outer muscles of the upper leg. Try one style of stair climbing or a combination of all three. For example, climb up the stairs single stepping and walk down. Next, climb up the stairs double stepping and walk down. The third time, turn to the side so that your shoulder faces the stairs and step up with the leg closest to the staircase. Keep your foot flat on the stair and pull yourself to a standing position. Continue up the stairs and then walk down. The fourth time, side-step up the stairs on the opposite side and walk down. Start with five minutes of stair climbing (or chose an appropriate duration for you). Rest and then do a set of each of the pictured strengthening exercises, with ten to 15 repetitions per set. Go back to stair climbing for another five minutes, followed by strengthening. Alternate periods of stair climbing and strengthening, working up to a total of 20 to 30 minutes of activity.
Rear Foot Elevated Lunge
Heel Raises
a. Stand on a step, facing the staircase with your feet together and your heels hanging off the step. Hold the handrail for balance.
b. Keep both legs straight while lifting both heels. Return to the start position and repeat.
For variation, perform a one-legged heel raise. Switch legs and repeat.
These strengthening exercises use stairs to enhance your overall workout.
Tricep Dips a. Start seated on a step with your hands placed by your hips and your feet in contact with the ground. Push into your palms, straightening your arms and lifting your hips off the stair.
a. Stand at the base of the staircase with your back facing the steps. Assume a staggered stance, with the ball of your rear foot planted on a step. Hold the handrail for balance.
b. Descend into a lunge by bending both knees while keeping your torso tall and straight. Return to a starting position by driving through the heel of your forward leg and extending your knees. Make sure your forward knee doesn’t extend past your toes at any time. Complete the set. Then switch legs and repeat.
b. Bend your elbows to about 90 degrees, lowering your hips below stair height. Push back up through your palms to return to the start position and repeat.
October/November 2017 GLUTEN FREE & MORE
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Delicious Whip-able Organic Heavy Coconut Cream
Whipped Coconut Cream Refrigerate unopened can overnight. Scoop the solid coconut cream into a cold mixing bowl (save liquid for later). Whip the solid cream with a chilled beater until light and fluffy. Hint: For a lighter texture, add some liquid while whipping. Option: Add 2 Tbsp of powdered sugar while whipping.
lifestyle Single Knee Crunch
a. Sit upright and move toward the edge of the step. Lean back, keeping abdominals tight and torso lifted. Extend one leg and keep it lifted off the ground.
b. Draw the knee of your extended leg into your chest while crunching with your torso. Keep both hands at your hips for support. Return to the start position. Complete the set. Then switch legs and repeat.
Plank with Alternating Leg Lifts
What do you know about celiac disease?
b. Perform slow and controlled alternating leg lifts while maintaining the plank position.
(probably less than you think)
Never run down the stairs and always use the handrail. Check with your doctor before starting any exercise program.
celiac.org 818.716.1513
GETANSWERS. NOW. 14 www.GlutenFreeandMore.com October/November 2017
Fitness expert Christine V. Woods, MSEd, ACSM-CCEP, CSCS, is the program director at the Towson University Wellness Center in Towson, Maryland, where she offers community health, fitness and wellness programs.
PHOTO OF EXERCISES Š MICHAEL MULLEN
a. Keeping your shoulders back and your abdominals tight, assume a plank position with your forearms or hands on a step and the balls of both feet planted on the ground. Your body should be near parallel to the ground or at a slight incline.
Carlson Olive your Heart
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888-234-5656 | www.carlsonlabs.com *This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
October/November 2017 GLUTEN FREE & MORE
15
lifestyle
BY APRIL PEVETEAUX
We’ve Got “Issues” >> Mystery Illness
Dear Issues, I don’t have celiac disease but I feel like I have celiac disease—or maybe something worse. I have no idea because I’m not getting any answers from my doctor. I’ve been having stomach pain, joint pain, constipation sometimes and diarrhea sometimes and nausea a lot of the time for going on two years and nothing seems to make it go away for any significant amount of time. I’ve also just gained about 20 pounds, which is not making me feel any better. I’ve been going through the rigmarole of going to my doctor’s office non-stop with nothing to show for it. The last time I was there, he told me I needed to see a psychiatrist! I had the screening for celiac and have no indicators, so I did not have the biopsy. There are some autoimmune diseases in my family and I know that the incidence of celiac is on the rise. Maybe the blood test is missing something. Is it possible my doctor is wrong? How can I find out what’s going on with my body? I’m feeling so
desperate and angry. Maybe I should just go see a psychiatrist. Signed, Crazy? Dear Crazy, I’m not going to be able to diagnose you, of course, but I can certainly commiserate, as can thousands of others in similar circumstances. I always say I was lucky to get violently ill pretty quickly. The extreme nature of my symptoms put me in the hospital and into a whole system of care that led to my celiac diagnosis and put me on my way to better (mostly) health within a few months. But most people who are dealing with autoimmune diseases don’t have that experience. And honestly, there are still some questions I have about my own autoimmune issues that I haven’t found answers to yet. Modern medicine is wonderful and general practitioners do the best they can—but they’re not infallible. Many GPs are unable to connect the dots when a multi-symptomatic patient walks in the door. It’s time to consult the medical
16 www.GlutenFreeandMore.com October/November 2017
specialists who focus on autoimmune diseases. To start, you should be thoroughly examined by a gastroenterologist and a rheumatologist and undergo blood tests to check for a thyroid disorder and other autoimmune diseases. Please push for this. You need a diagnosis or at least a clear picture of what’s harming you. The fact that you don’t know what’s going on is a big frustration. While you set up the referrals to get appointments with medical specialists, do yourself a favor and consult an excellent dietitian. Even if the source of your illness doesn’t turn out to be gluten or diet-related, a dietitian can advise you on food to eat to make you the healthiest and to reduce inflammation. She might also have some recommendations for a physician who will take you seriously and not leave you feeling like you’re the crazy one. All that being said, there’s one more thing—and it’s very important: Look into a condition known as non-celiac gluten sensitivity. People with NCGS have persistent celiac-like symptoms— stomach pain, digestive issues, achy
ILLUSTRATION © EVGENIYA PORECHENSKAYA/SHUTTERSTOCK
Irreverent solutions to your real life allergy & sensitivity dramas
lifestyle joints, migraines, sinus problems, etc.— but they test negative for celiac disease. These people do very well when they remove gluten from their diet. >> Belly Ache Fake
Dear Issues, My teenage son has a history of complaining when he doesn’t want to go somewhere, which is usually church, school and his grandmother’s house— you get the idea. Recently he’s been complaining a lot about stomach pain. I have celiac disease and have been gluten-free since he was a baby. I had him tested when he went through a particularly skinny period as a tween and he didn’t have any of the markers. I’ve honestly never worried about it—well, I’m a mom so “never” is probably too strong of a word. I’m the one who always cooks for him and our house is gluten-free. I’ve always packed his lunch and he rarely eats gluten, only if he’s at someone else’s house or out with friends. Of course, now that he’s 17, he’s spending a lot more time away from home and dining elsewhere, so he’s probably consuming more gluten than he ever has before. That could be making him sick if he does have celiac. Still, I’m very suspicious since his complaints seem timed to those moments we’re trying to get everyone out the door to school or church or another family activity. Is he just being a teenager? Am I overreacting or under-reacting? Signed, Suspicious Mom Dear Suspicious, Congratulations on raising a child until almost adult age. I have two younger ones and some days I wonder if this is the day I snap, screaming, “Not one more Taylor Swift/Zayn song in my house!” —and drive away forever. Yes, we’ve all seen kids fake the stomachache in an attempt to get out of
school/homework/boring adult events. It works so well because we’re terrified of children throwing up all over us or the brand new sectional. Your mom radar about faking may be right about this one. There are a few things you report, however, that make me wonder if your son’s complaints aren’t legit. Since you’re celiac and you say you only cook gluten-free, I wonder if his blood test was accurate when he was a tween. If he wasn’t eating enough gluten for a long enough time period before his test, he would not show the markers that indicate he has celiac disease. I suggest you revisit this test and make sure the physician ordering the test is clear on this and understands that a certain level of gluten exposure is necessary before testing. Now that your teen is mobile and not eating mom-approved breakfast, lunch and dinner, it’s possible he’s getting sufficient gluten exposure to make him sick. It would be great for you all to find out before he turns 18 and moves out or goes away to college and is on his own, meal-wise. I understand your skepticism. However, why not have him continue eating gluten and have him tested again for celiac disease? The best case scenario is you find out he is faking and he can never use that lame excuse on you again!
Share your special-diet drama with us. Write to editor@GlutenFreeAndMore.com Subject: We've Got Issues April Peveteaux (glutenismybitch.com) is author of Gluten Is My B*tch: Rants, Recipes and Ridiculousness for the Gluten-Free (Stewart, Tabori & Chang), The Gluten Free Cheat Sheet (Penguin Group) and Bake Sales Are My B*tch (Rodale).
October/November 2017 GLUTEN FREE & MORE
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must haves
Don’t Miss This!
BY ERICA DERMER
Products we know you’ll love
Drink Up }
~ A Fun Treat
Let limited-edition nogs from Good Karma brighten up your holidays. These festive gluten-free beverages are available in two tasty varieties— Pumpkin Spice Nog and Holiday Nog. Made with flaxseed (high in omega-3 healthy fats), they’re free from the top 8 allergens. That means no eggs, no milk. And at only 45 calories a serving, there’s no excuse not to nog. $2.99 for a 32-ounce carton
Add delight to your coffee break or your child’s lunchbox with Enjoy Life Foods’ Baked Chewy Bars. Yum! These snacks are available in three new varieties—Caramel Blondie, Carrot Cake and Lemon Blueberry Poppy Seed. With bits of caramel and chocolate inside, the Caramel Blondie bar is downright swoon-worthy. Like all Enjoy Life products, these bars are free from the top 8 food allergens, certified gluten-free and Non-GMO Project Verified. $4.29 for five 1.5-ounce bars (5.75-ounce box)
goodkarmafoods.com 303-862-9268
enjoylifefoods.com, 888-503-6569
Easy Gourmet }
| Dairy-Free Pumpkin Cheesecake Add Daiya’s Pumpkin Spice Cheezecake to your grocery list. Rich and creamy, this vegan dessert is full of fall flavors without dairy, eggs, gluten and soy. A seasonal favorite, it’s only available in limited quantities this time of year. $8.99 for a 14.1-ounce box
daiyafoods.com 877-324-9211
The New Primal offers tasty marinades and cooking sauces that deliver gourmet flavors to your meals. Use them to marinate meat or tofu or serve them as dips for sliced vegetables and chips. Available in three varieties (Classic, Spicy and Citrus Herb), these certified gluten-free sauces are Whole 30-approved (meaning no added sugar) and certified paleo. Everyone will think you spent all day in the kitchen. Available at Whole Foods and online. $7.99 for a 12-ounce bottle
thenewprimal.com, 866-723-1386
| Super Sausage Looking for high-quality pork sausage for breakfast, holiday stuffing or party appetizers? Mulay’s uncooked pork sausage is available in six varieties, from mild Italian to chorizo and bratwurst. We sautéed Mulay’s breakfast sausage with chopped sweet potatoes, onions and peppers and got a healthy hash worthy of a second helping. Free from fillers, nitrates, nitrites, MSG, sugar, soy and dairy, Mulay’s sausages are certified gluten-free and certified paleo friendly by the Paleo Foundation. $8.95-$10.25 for 12- to 15-ounce packages
mulayssausage.com, 970-349-1423 18 www.GlutenFreeandMore.com October/November 2017
Blueberry Bagels } We were excited to try the two new bagel varieties from Canyon Bakehouse—Cinnamon Raisin and Blueberry. We hadn’t tasted a blueberry bagel since going glutenfree—and these bagels did not disappoint. Wow. Both varieties are sure to be a huge hit in breakfast nooks everywhere. Like all Canyon Bakehouse products, these bagels are non-GMO, certified gluten-free and free from dairy, soy and nuts. $5.49 for a 12-ounce bag
Dark Bark ~ Chocolate lovers, it’s time to celebrate. Free2b introduces amazing Snack Breaks, delicious premium chocolate bark in three flavors— Blueberry Crunch Rice Chocolate, Cranberry Pumpkin Seed Dark Chocolate and Peppermint Dark Chocolate. Each thin chocolate bite is packed with super-food ingredients. This high-quality treat is free of the top 12 allergens and produced in a dedicated facility. Certified gluten-free, certified vegan, Non-GMO Project Verified, Rainforest Alliance certified, kosher certified and made with fair trade ingredients. No artificial flavors, colors, sweeteners or carrageenan. $19.99 for a 3-bag Sampler Pack, three 4.7-ounce bags ($4.99 for an individual package)
canyonbakehouse.com 970-461-3844 Contains egg
free2bfoods.com, 303-253-7870
Charming Bakeware
Take Your Pick ~ Variety lives, thanks to Snyder’sLance Snack Better Gluten-Free Variety Packs. Now you can enjoy your gluten-free favorites without the big-bag investment. Munch away on individual servings of Snyder’s of Hanover Pretzel Sticks in Honey Mustard & Onion, Snack Factory Pretzel Crisps Minis, Late July Jalapeño Lime Tortilla Chips and Cape Cod Kettle Cooked Potato Chips in original flavor. Ideal for lunch boxes and traveling. All snacks are gluten-free and peanut-free. $7.99 for 16 bags (sold in a 15.6-ounce pouch)
snyderslance.com, 800-233-7125
Staub’s new ceramic matte-black pumpkin cocotte is a hard-working ½-quart casserole dish and a lovely addition to your fall table. You can cook with it in your oven, broiler and microwave and it’s freezer-safe and dishwasher-safe, too. It makes a cute centerpiece for serving stuffing or keeping your gluten-free rolls warm. You can even stash Halloween candy in it for trick-or-treaters. Since matte black is the hot new color this fall, you’ll be both well fed and trendy. $24.95
staubusa.com 800-777-4308
~ Pulse Fever RW Garcia’s tasty new chips are made with stone-ground white corn and good-for-you pulses—black beans, garbanzo beans or lentils. We loved the Black Bean & Garlic chips and couldn’t get enough of the Hummus & Red Bell Pepper chips and Lentil & Turmeric chips. With 2 grams of protein and zero sugar per serving, you can munch without guilt. Certified gluten-free and Non-GMO Project Verified. $3.99 for a 7-ounce bag
rwgarcia.com, 408-287-4616
Always read labels carefully. Manufacturers can change ingredients without warning. Not every product sold by every company listed is gluten-free or allergy-friendly. When in doubt, confirm ingredients directly with the manufacturer.
October/November 2017 GLUTEN FREE & MORE
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must haves
GF Beauty
A
re your cosmetics and personal care products gluten-free? If you have celiac disease or gluten sensitivity, experts say that your lipstick, toothpaste and even mascara—products that can get into your mouth or flake off into your eyes—should not contain gluten. And it’s prudent to use gluten-free shampoo, facial cleanser and lotions because they may accidentally get into your mouth. Beyond that, experts say that topical exposure to gluten doesn’t pose a risk. The theory is that gluten must be ingested in order to be a problem. “The general agreement is that, in order to have the ‘proper’ immune response to gluten that leads to celiac disease, exposure to gluten has to be through the gastrointestinal tract,” says Alessio Fasano, MD, director of the Center for Celiac Research and Treatment and director of the Mucosal Immunology and Biology Research
Center at Massachusetts General Hospital in Boston. But now research suggests a crack in this long-held assumption. Glutencontaining cosmetics and personal care products may actually be a problem if applied to broken skin. “There’s some evidence in the literature that when there’s a break in the skin, gluten applied directly to the affected area may indeed reach the bloodstream and boost an immune response similar to the one created when gluten is ingested orally,” Fasano says. Topical gluten supposedly doesn’t gain access to the bloodstream through healthy, undamaged skin, according to Fasano. Unfortunately, there’s little ingredient labeling on most cosmetics and other personal care products. Most aren’t labeled “gluten-free” and they lack meaningful ingredient information. The
20 www.GlutenFreeandMore.com October/November 2017
FDA’s 2014 gluten-free labeling regulations don’t apply to cosmetics or require these manufacturers to adhere to a less-than-20ppm gluten standard when labeling their products “gluten-free.” In fact, researchers at George Washington University investigated ten leading cosmetic companies in the United States and found that only two offered detailed ingredient listings. Those two didn’t indicate whether their products contained gluten. If you’d like to avoid gluten in your cosmetics and skin care products, watch out for these ingredients: wheat, barley, malt, rye, oat, triticum vulgare, hordeum vulgare, secale cereal, avena sativa. Fortunately, there are excellent gluten-free cosmetics and personal care products available. Many are made with clean, natural ingredients and free from parabens, phthalates and other artificial chemicals. Here are some of our favorites.
PHOTO OF WOMAN APPLYING LIPSTICK © THINKSTOCK/PHOTOS.COM/JUPITER IMAGES
BY JULES SHEPARD
must haves | Maxi-Skin Collagen + Vitamins C &
| The entire Afterglow Cosmetics line is
certified gluten-free, cruelty-free and organic. Afterglow’s under-eye Infused Aloe Concealer is our go-to. Made with white tea extract, it actually reduces puffiness and offers anti-aging properties. What’s not to love? Explore Afterglow’s full array of face, eye and lip products, as well as high-quality vegan brushes and tools, available online.
A from Country Life is a new line of powdered supplements specifically designed to enhance your skin’s deeper dermal layer. Aging reduces the skin’s ability to generate enough collagen to stay elastic and firm. Pollution and UV light exposure further damage the skin, allowing lines and wrinkles to form. These supplements are certified gluten-free. Stir them into water or your favorite beverage once a day to replenish collagen, smooth out your skin’s appearance, enhance skin cell renewal and protect against free radical damage.
countrylifevitamins.com/ maxi-skin 800-645-5768
afterglowcosmetics.com 866-630-4569
Juice Beauty produces a full complement of skin care and makeup—from anti-aging moisturizers to natural blemish treatments— blended with organic botanical juices (aloe, jojoba, grapeseed, shea, citrus). Juice’s Stem Cellular line of anti-wrinkle skin care is rich and creamy and it doesn’t leave your skin feeling oily. Makeup Classics collection is certified gluten-free; Stem Cellular Skincare and PhytoPigments makeup collections are made without gluten ingredients.
juicebeauty.com, 877-473-0236
| The makeup line from Jane Iredale is as good for your skin as it is lovely to wear. Designed for ease of use, the mineral powders act as foundation, powder, concealer and sunscreen all in one. We particularly like PureGloss lip gloss, a gluten-free, vegan blend of natural oils and extracts that goes on smooth and lasts. (Hot Cider is an attractive, appealing color for many skin tones.) New Naturally Glam Eyeshadow kits are a great find, offering a palette of subtle autumn neutral colors in one compact.
janeiredale.com 877-869-9420
October/November 2017 GLUTEN FREE & MORE
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must haves Healthy HooHoo feminine wipes, foam and cleanser are
} Just Pure Essentials’
gentle care for “down there.” All are pH balanced and free of gluten, parabens, glycerin, fragrance, soap and chemicals. These products work gently to remove odor-causing bacteria and naturally cleanse a woman’s most sensitive parts. Feminine Wipes come in a convenient travel pack, ideal for stashing in your purse.
line of Just Love organic massage and moisturizing oils multi-task as a makeup remover, facial cleanser, facial moisturizer, antiwrinkle serum, feminine cleanser, vaginal moisturizer, hair conditioner, shave oil and after-shower body oil. Available in unscented and appealing aromas (like Ceylon Cinnamon and Sicilian Citrus), these gluten-free oils are edible. No grain, corn or soy are used in these products.
healthyhoohoo.com, 888-609-9603
justpureessentials.com 888-449-5326
FREE Cleanser! Home Health is giving away Everclēn cleanser to 5 lucky GF&M readers. Go to GlutenFreeAndMore. com/Everclen to sign up for a chance to win.
} Gabriel Cosmetics and ZuZu Luxe products are certified gluten-free, vegan and oh-so glam. Made with herbs, botanicals, vitamins and minerals, each line is all-natural and offers unique features and palettes in sophisticated hues. For a touch of matte color and highlighting, the Bronzer and Mosaic Illuminator are our favorites. Zuzu Luxe liquid eyeliner, oil-free liquid foundation and color-correcting primers are some of the best we’ve found, particularly for the price.
gabrielcosmeticsinc.com 800-497-6419 SMART CHOICE
Clinically proven safe for sensitive skin, hypoallergenic Everclēn facial cleanser is free of unkind ingredients (gluten-free, fragrance free, Non-GMO, vegan-friendly), so your skin feels really clean, fresh and healthy. This light, creamy cleanser helps restore your skin’s natural pH balance for a softness you can see and feel.
everclen.com 855-646-0794
} Red Apple Lipstick’s gluten-free lipsticks, lip glosses, makeup pencils and mascara have long been a favorite in the gluten-free and vegan communities. And recently, a high-quality blush and bronzer joined Red Apple’s cosmetic line. These lipsticks and glosses are amazing, spanning an incredible array of colors. There’s something gorgeous for every complexion and look.
Sponsored by Home Health/Everclēn. Follow on Facebook at Home Health Skincare.
22 www.GlutenFreeandMore.com October/November 2017
redapplelipstick.com 877-897-LIPS
October/November 2017 GLUTEN FREE & MORE
23
how tos
No More Moo Udderly delicious gluten-free living without dairy
Sometimes going gluten-free is not enough. If you don’t get complete relief from your gastrointestinal symptoms after nixing the gluten, you may feel better cutting out dairy. Lactose intolerance is often the culprit, but there are other reasons why dairy is difficult for some people to digest.
Lactose Intolerance Some of us need to eliminate dairy from our diets as our bodies no longer produce enough lactase, the enzyme that breaks down lactose (the sugar in milk). When we eat dairy containing lactose, gastrointestinal discomfort is the guaranteed result. Many celiacs have secondary lactose intolerance/lactase deficiency due to injury to their small intestines that occurred before they were diagnosed. But lactose intolerance is quite common in the general population, as well. Many adults are lactase deficient to some degree. Lactose is naturally present in varying amounts in all milk by-products
(derived from all mammals, including cows, goats, sheep and humans), such as butter, cream, cheese, cottage cheese, yogurt and ice cream. Besides dairy, many other foods and medications contain lactose, so diligence in reading labels is essential. If a food product contains milk or a milk byproduct, it should be clearly labeled on the ingredient list. Hard cheese and yogurt generally contain less lactose and lactose-free milk and yogurt are now more available than ever before. There are many new lactose-free cheese products as well, providing delicious options for those avoiding lactose.
Casein & Whey Allergies The sugar in milk products isn’t the only problem. Some people experience discomfort or they have a true allergy to the proteins in milk—primarily, casein and whey.
24 www.GlutenFreeandMore.com October/November 2017
Casein is the curd that forms when milk sours. Whey is the watery portion that’s left. Some people are allergic to either whey or casein, while others are allergic to both. It’s often difficult to determine exactly which protein is causing the reaction and it can be tricky to find food products that list these proteins separately on an ingredient label. Nutritional labels in the United States require that only “milk” be identified in the ingredients, not necessarily which specific part of milk. Protein powders and energy bars often contain whey, as it’s a quickly absorbed protein that some studies have shown helps build muscle mass and appease hunger. Casein is often found in sherbet, chocolate, ice cream, creamed soup and sauces, puddings and cheese. It may even be found in processed meats, margarine, artificial flavorings and ghee. Look for foods labeled kosher pareve, as these are casein-free and whey-free.
ILLUSTRATION OF COW AND UDDER © THINKSTOCK/ISTOCK/KLAMB_S
BY JULES SHEPARD
Finally a gluten-free pasta that tastes like pasta! Simply Delicious Organic Quinoa Pasta
Corn-Free • Wheat-Free • Egg-Free
Sundried Tomato Herbed Pasta Serves 4
Prep Time: 15 minutes
Ingredients: 8 oz. (1 box) Living Now® Organic Quinoa Penne Pasta 1 cup sundried tomatoes, chopped ½ cup fresh basil leaves, chopped 1 clove garlic 1 tsp. fresh sage ¼ tsp. salt ¼ tsp. pepper ¼ cup Ellyndale® Organics Extra Virgin Olive Oil
Cook Time: 15 minutes Directions: 1. Bring a large pot of water to a boil. 2. Add gluten-free penne pasta and cook for 10 minutes. 3. While pasta is cooking, place sundried tomatoes, basil leaves, garlic, sage, salt, and pepper in a blender. 4. Pulse until ingredients begin to combine, then slowly pour in olive oil while continuing to blend. 5. Blend until thick paste is formed. 6. Drain pasta and toss with sundried tomato sauce. 7. Serve warm and enjoy!
Ancient Grains • Flours • Baking Mixes • Pastas
Now available at your favorite health food store. For more recipes and products visit LivingNowfoods.com
livingnow gluten-free 25
October/November 2017 GLUTEN FREE & MORE
®
how tos For those with a milk allergy or sensitivity, avoiding milk products altogether is your only safe solution. Fortunately, the vegan movement and advancements in alternative ingredients mean there are now more dairy-free products available. In fact, everything from buttermilk to evaporated milk and ice cream can be successfully substituted with dairy-free ingredients in your baking.
Replacing Butter If you’re used to baking with butter and really crave that buttery flavor in your baked
goods, the best dairy-free solution is Earth Balance Buttery Sticks (not the spread, as oils used in the spread tend not to provide enough body for recipes). All Earth Balance butter replacements are vegan and some are soyfree. They’re also free from unhealthy fats, hydrogenated oils, unnatural preservatives and emulsifiers. If you must avoid both dairy and soy, another option is sustainably harvested palm oil shortening. Products like Spectrum Palm Oil Shortening are a great butter substitute in baking, although they lack the butter flavor. Coconut oil is another baking alternative to shortening and butter; it works better in some recipes than others. For example, it tends to make
26 www.GlutenFreeandMore.com October/November 2017
pastry and piecrust doughs more fragile. Coconut oil works well in muffins and in other recipes where the fat is creamed with the sugar. Butter and vegan Buttery Sticks contain about 15 percent moisture. Shortening contains no moisture. Be aware of this difference when substituting shortening for butter; you may need to add more liquid to your recipe.
Replacing Milk & Mooore Soy, almond, cashew, coconut, flax, hemp, potato and other dairy-free products are now sources for dairy-free milk, kefir, yogurt, sour cream, cream cheese, sliced cheese, shredded cheese, whipped toppings and more. Look to brands like Daiya, Follow Your Heart, Go Veggie, Miyoko’s Kitchen, So Delicious, Tofutti and
ILLUSTRATIONS © THINKSTOCK/ISTOCK
Dairy-Free Baking
ILLUSTRATION © THINKSTOCK/ISTOCK
how tos others for every conceivable dairy-free ingredient you might need. There are some truly amazing vegan and lactose-free cheeses available now, too. From ricotta, cream cheese and yogurt to artisanal cheeses, mac & cheese and ice cream—you can find just about anything you need dairy-free! Dairy-based, lactosefree options are also springing up with more frequency. Brands like Green Valley Organics offer organic, humane, hormone-free and lactose-free dairybased products. Even Yoplait has introduced a lactose-free yogurt. Editor’s note: If you have celiac disease and you’re still experiencing gastrointestinal symptoms after removing gluten and dairy from your diet, consult a celiac specialist.
Homemade Baking Ingredients You can easily make your own dairy-free ingredients when baking without milk products. Use these as 1-to-1 replacements for the dairy ingredients in your baking.
DF Buttermilk Before opening, vigorously shake 1 can of full-fat coconut milk (room temperature) to evenly distribute the fat throughout the milk. Pour 1 cup of shaken coconut milk into a bowl. Add 1 tablespoon white vinegar, cider vinegar (not malt vinegar) or lemon juice. Stir to combine; let sit 5 minutes before adding to your recipe.
DF Whipped Cream Completely chill 1 can of full-fat coconut milk or coconut cream. Do not shake. Remove the hardened cream from the top of the liquid and place it in a chilled bowl. Add 1⁄3 cup confectioners’ sugar and ½ teaspoon cream of tartar. Beat on high 3 to 5 minutes with a chilled whisk attachment until fluffy. Refrigerate until served.
Associate editor Jules Shepard (jshepard@GlutenFreeAndMore.com, gfJules.com) is creator of gfJules gluten-free flour and baking mixes and author of Free For All Cooking (DaCapo Perseus), The First Year: Celiac Disease and Living Gluten-Free (DaCapo Perseus) and Nearly Normal Cooking for Gluten-Free Eating (CreateSpace). Her baking mixes are available at gfJules.com. Her books are available at GlutenFreeAndMore.com.
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Save $1.00 ON ANY ONE GLUTEN-FREE CANYON BAKEHOUSE ITEM Consumer & Retailer: LIMIT ONE (1) COUPON PER PURCHASE OF SPECIFIED PRODUCT AND QUANTITY STATED. NOT TO BE COMBINED WITH ANY OTHER COUPON(S). LIMIT OF TWO (2) IDENTICAL COUPONS IN SAME SHOPPING TRIP. Void if expired, reproduced, altered, copied, sold, purchased, transferred, or exchanged to any person, firm, or group prior to store redemption, or where prohibited or restricted by law. Any other use constitutes fraud. Consumer: You pay any sales tax. Retailer: Canyon Bakehouse will reimburse you for the face value of this coupon plus 8¢ handling if submitted in accordance with Canyon Bakehouse Coupon Redemption Policy (available upon request). Mail coupons to: Inmar Dept #53584, Canyon Bakehouse, LLC, 1 Fawcett Drive, Del Rio, TX 78840. Cash value 1/100¢. No cash back if coupon value exceeds selling price. Valid only in the USA.
// LOVE BREAD AGAIN.® // CANYONGLUTENFREE.COM
October/November 2017 GLUTEN FREE & MORE
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how tos
BY TAYLOR MILLER
What To Do When Your Doctor Won’t Listen 6 steps to getting the help you need Before I was diagnosed with celiac disease and an adrenal disorder, my doctors kept assuring me that I was perfectly fine. Over the course of a year, a slew of medical tests had spotted nothing amiss. “So why do I still feel sick?” I asked. “We’re doing everything we can,” they told me. I was frustrated and exhausted and my medical expenses were getting out of control. Does this sound familiar? Here’s the advice that turned the corner for me. I wouldn’t be alive today if I hadn’t taken the following steps.
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1
Listen to your body.
You know yourself better than any doctor. Learn to pay careful attention to your body and to your symptoms. Take daily notes, keeping close track of what you eat, how you sleep, your energy levels during the day, your fluctuating moods, your toilet habits, your pain and other symptoms. An organized, detailed log of symptoms can help you and your doctor spot any overarching patterns that may provide clues and point to triggers.
PHOTO OF FRUSTRATED DOCTOR © STHUTTERSTOCK/BLAMBCA
Y
ou’ve started seeing a doctor to address a growing list of very uncomfortable symptoms. The doctor examines you and orders some tests. When you return for your next appointment, the doctor says, “Your tests came back fine; let’s run some more.” Then over the following months, there are more doctor visits and more tests without notable results and with nothing conclusive. You start to doubt yourself. You begin to wonder if it’s all in your head—except that your symptoms persist. Deep down inside, you know that something is wrong.
2
how tos
Be your own advocate. Take
Ask for a second opinion. If
primary responsibility for your own health. Actively work with your doctor as a co-partner. This includes doing your own research related to your symptoms. Few doctors are going to be as keenly interested in your health problems as you are or have the driving impetus and the time to read and learn everything they can about your symptoms. When researching, be sure to stick to well-respected medical websites, such as Medscape and Mayo Clinic. Most doctors appreciate solid, wellresearched information and they’ll readily incorporate it into their knowledge base as they treat you. But not always. Years ago, my doctor thought I had irritable bowel syndrome and ADHD. I was skeptical, so I did some research on my own. What did it point to? Celiac disease. What did my doctor never test for? Celiac disease. If you have a strong hunch about something and the information on well-respected medical sites backs you up, share that research with your doctor. If he declines to consider it, ask him to explain his reluctance. If you end up feeling that you’re fighting your doctor’s ego, find a new doctor.
you feel that you’re not being heard, find a doctor who will listen to you. Many doctors have so many patients and so little time, that it makes it hard for them to focus on you. This is particularly true when you’re a multisymptom patient with complicated medical issues. Tell your doctor that you’d like to get a second opinion. Ask to be referred to a medical specialist in the community. Most doctors will appreciate this straightforward approach, especially when they recognize they haven’t been able to help you.
on your case. A team of specialists—in neurology, cardiology, endocrinology, gastroenterology, infectious diseases and much more—are usually available for consultation, and complex cases can get the attention they deserve. Finding a university hospital is easy but obtaining a first appointment with a specialist may take some time. Again, getting a referral from your primary doctor can help.
46 5 3
Ask questions. Understand the direction your doctor is going and the purpose for each test that’s ordered. What does your doctor suspect is the reason behind your symptoms? What tests will she order? What potential disorders are the tests looking for or ruling out? Be certain you’re in agreement with the plan. You don’t want to see a lot of medical bills racked up for tests that get you nowhere.
Get into a university hospital system. Ask for a
referral to the university hospital system in your region. This is my most important tip and I can attest it works, based on personal experience. When I was 13 years old, the best doctors in my area tried to figure out why I couldn’t walk or talk properly. Day after day, they examined me and ran tests, only to come up with nothing. These physicians were in busy private practices where they saw hundreds of patients each week, and they just didn’t have the time to properly focus on my case. Finally, I was referred to a medical university system where a medical student dedicated his full attention to my case. Ultimately, he saved my life by discovering I had a lifethreatening adrenal disorder. Medical universities have teaching hospitals where a large medical team (doctors, medical students, residents, fellows, nurses) attends to patients. With the most up-todate knowledge in the medical community, these institutions can offer a fresh, innovative perspective
Don’t give up!
If you still haven’t received the help you need, look outside your community. Do your research and find the leading medical center with an excellent reputation for specializing in your problem. This may take traveling out of state or across the country—but pursue the answers you need to regain your health.
You know yourself better than any doctor. Learn to pay careful attention to your body and your symptoms.
Contributor Taylor Miller (@GlutenAway) blogs at glutenawayblog.com.
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how tos
Ask the Chef
“My son can’t eat potatoes. What can I substitute for potato flour?”
Q
I’d like to make one of your bread recipes for my son but it calls for potato flour and he can’t eat potatoes. What can I substitute for potato flour?
A
Try replacing potato flour with an equal amount of sweet rice flour, almond flour or a combination. Despite its name, sweet rice flour is not sweet in taste. Made from “sticky” rice, it contains more starch than regular rice flour, much like potatoes. Note that potato flour is not the same as potato starch. These two baking ingredients are often confused for each other but they have completely different baking characteristics. For other gluten-free flour substitutions, turn to GF Flour Replacements on page 81.
Q
My wife is celiac and we’ve had a terrible time making gluten-free bread. After the loaf comes out of the oven, it always falls in the center. What can we do to solve this?
A
Gluten-free bread defies the baking principles of wheat bread. The structure of gluten-free bread is delicate, requiring a balance of wet-to-
Food editor Beth Hillson answers your questions about special-diet baking
dry ingredients that allows the bread to rise—but not too much! From your description, it sounds like your bread rises too much and then collapses, most likely because there’s too much liquid for the amount of flour in the recipe. Next time, hold back about 2 tablespoons of liquid. Then once all your ingredients are mixed, add back a little liquid (a couple of teaspoons at a time) until the dough has a shiny, smooth consistency and is about as thick as mashed potatoes. Let the dough rise and bake as directed. Try this and note the results. Then the next time you make this recipe, vary the liquid accordingly.
30 www.GlutenFreeandMore.com October/November 2017
I’d love to try your gourmet pizza recipe and use my pizza stone. The video on GlutenFreeAndMore.com, “Masterful! How to Make the Best Gluten-Free Pizza,” shows you rolling out the dough on a pizza pan and then placing the pan on a hot stone. What technique can I use if I want to bake the pizza directly on a hot pizza stone?
A
You’re talking about one of my all-time favorite recipes. You can make this pizza several ways, including rolling out the dough on a pizza pan and setting the pan on a heated stone. You can also roll the pizza out on lightly oiled parchment paper. Slide a pizza peel (a lightweight wooden paddle) under the parchment so that it’s centered under the pizza crust and then slide the pizza onto the stone, parchment and all. When baked, slide the peel under the parchment and remove the pizza from the oven. For those who don’t have a pizza pan, a pizza stone or a peel, no worries! Simply use a large cookie sheet lined with parchment paper. For best results, be sure to bake your pizza on the lowest rack of your oven.
PHOTO OF BETH HILLSON © E.B. TAYLOR PHOTOGRAPHY; KITCHEN UTENSILS © STOCKBYTE/THINKSTOCK
Q
The recipe for these Cinnamon Donuts is available at GlutenFreeAndMore.com/ Cinnamon-Sugar-Donuts
Q
I’d like to make the Lemon Curd Celebration Cake that was featured in your April/ May issue. Can I use a regular gluten-free flour blend instead of coconut flour? I can’t find coconut flour anywhere in my small town.
A
I’m all about substitutions but, unfortunately, replacing coconut flour with another gluten-free flour won’t work. The reason is that coconut flour absorbs a lot more liquid than other gluten-free flours. If there’s no coconut flour available in your town, try ordering it online. You can also make it yourself. Coconut flour is simply finely ground coconut. Buy some unsweetened shredded coconut and pulverize it into a flour using a clean coffee grinder or a food processor.
Q CINNAMON DONUTS PHOTO BY CHRYSTAL CARVER
Your egg-free instructions sometimes call for mixing flax meal with hot applesauce. I don’t tolerate apples and I’m wondering what I can substitute for the applesauce.
A
Apples contain a lot of pectin, which is a natural stabilizer and gum. Combined with flax meal, applesauce delivers egg-like baking characteristics and makes a terrific egg replacement in certain recipes. Pears and prunes contain pectin and have similar properties. If pears are tolerated, why not try pear puree? The easiest way to access pureed pears is to buy a jar of baby food pears. It’s pure pears with no added sugar.
Q
I was so excited to see your recipe for donuts (my fave!), only to discover it called for potato starch. Then I spotted your recipe for pizza—but there it was again. Oh why potato starch? It’s a killer for me! What else can be used?
A
You can replace potato starch in your recipes with an equal amount of cornstarch, tapioca starch/ flour or arrowroot powder. Again, potato starch is not potato flour. They have different baking characteristics. For more about gluten-free starch replacements, turn to page 81.
Q
Can I use plain yogurt instead of buttermilk in recipes like Irish soda bread, coffee cakes and pancakes that call for buttermilk?
A
Yes. You can replace buttermilk with plain yogurt in the recipes
you mention. If you use Greek-style yogurt, however, you may need to thin it first with a tablespoon (or two) of milk or water, depending on your recipe. Try it and note the results. Then vary the amount of liquid accordingly the next time you make the recipe.
HAVE A BAKING QUESTION? Submit your questions to: editor@GlutenFreeAndMore.com Subject: Ask the Chef or mail questions to: Ask the Chef Gluten Free & More 535 Connecticut Avenue, Norwalk, CT 06854-1713 Include your full name, address and daytime phone number. Letters become the property of Belvoir Media Group, LLC, and may be published in other media. Submissions chosen for publication may be edited for clarity and length.
Food editor Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (Da Capo Lifelong).
October/November 2017 GLUTEN FREE & MORE
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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.
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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 ¾ cup almond flour or all-purpose gluten-free flour blend of choice 1 teaspoon ground cinnamon 1 teaspoon ground ginger ½ teaspoon baking powder ½ teaspoon baking soda ¼ 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 ½ 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 1½ teaspoons ground turmeric ½ teaspoon ground ginger ½ teaspoon ground cinnamon ¼ teaspoon ground cardamom 2 cups milk of choice 1 ripe mango, peeled and chopped ¼ cup unsalted shelled pistachios, pumpkin seeds, almonds or walnuts ¼ 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 ¼ 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.
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P R E P: 3 5 M I N U T E S | C O O K : 6 M I N U T E S
Stuffed Mocha Crepes
1. To make rchia-aspberry filling, blend together
MAKES 5 SERVI NGS
Upgrade your peanut butter and jelly toast with this trio of nut or seed butter, ricotta and chia-raspberry filling. Each bite is filled with delicious, creamy sweetness. Those avoiding dairy can omit the ricotta cheese or use a gluten-free, dairyfree alternative like Tofutti Better Than Cheese Ricotta. Prepared crepes on their own can be refrigerated up to 5 days. Fill them and roll them up to 3 days before serving. For best results, do not replace the eggs in this recipe.
Filling 1 cup fresh or frozen (thawed) raspberries 1 tablespoon honey 2 tablespoons chia seeds 8 tablespoons nut butter or seed butter of choice 1 cup ricotta cheese of choice
Crepes 1 cup brewed coffee, cooled to room temperature 2 large eggs 2 tablespoons canola oil or grapeseed oil ¾ cup all-purpose gluten-free flour blend of choice ¼ cup cocoa powder 1 teaspoon pure vanilla extract 1 teaspoon ground cinnamon ¼ teaspoon salt
raspberries, 2 tablespoons water, honey and chia seeds. Chill several hours to thicken. 2. Place coffee, eggs, oil, flour blend, cocoa, vanilla, cinnamon and salt in a blender (in that order) and process until smooth. Alternatively, whisk together ingredients in a large bowl until no lumps are present. Batter should be thin. If not, add a little more coffee or water, 1 tablespoon at a time. 3. Heat an 8- to 10-inch non-stick or greased skillet over medium heat. Pour ¼ cup batter into the pan and quickly lift the skillet off burner, tilting and swirling the pan so the batter forms a large thin circle. Place pan back on heat and cook 1 minute or until edges begin to darken and curl inwards. Loosen with a thin spatula, carefully flip crepe and cook the other side 30 seconds. 4. Place prepared crepes in a single layer on a metal rack to cool. Repeat with remaining batter. You should end up with 10 crepes. 5. To assemble crepes, spread about 1 tablespoon nut or seed butter on a crepe. Then top with ricotta cheese and chia-raspberry filling and roll up crepes.
Each serving (2 crepes without filling) contains 168 calories, 8g total fat, 1g saturated fat, 0g trans fat, 85mg cholesterol, 147mg sodium, 21g carbohydrate, 2g fiber, 0g sugars, 4g protein, 13Est GL.
Each tablespoon of chiaraspberry filling contains 13 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 2g carbohydrate, 1g fiber, 1g sugars, 0g protein, 1Est GL.
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PHOTOGRAPHY BY OKSANA CHARLA
Each serving (2 crepes with filling) contains 469 calories, 32g total fat, 7g saturated fat, 0g trans fat, 110mg cholesterol, 193mg sodium, 36g carbohydrate, 7g fiber, 5g sugars, 15g protein, 13Est GL.
In a Hurry? When there’s no time for make-ahead breakfast, these nutritious store-bought products can help you get food on the table in a flash.
TIP For a variety of wide-mouth lidded jars ideal for this recipe and similar makeahead meals, check out Ball (freshpreserving. com). P R E P: 2 0 M I N U T E S | C O O K : 6 M I N U T E S
Breakfast Salad MAKES 4 SERVI NGS
Here’s a delicious way to break out of a breakfast rut. Prep and pack this sweet and savory breakfast salad into jars and you’ve got exciting, well-balanced meals ready to go as soon you hop out of bed. Most people struggle to consume enough vegetables each day, so working them into your breakfast routine helps you nail your quota. This salad can serve double duty as a workday lunch. If you like, swap out the muesli for granola.
Sausage Patties ¾ 1 1 1 ½ ¼ 2
pound lean ground turkey shallot, chopped tablespoon pure maple syrup teaspoon dried sage or dried thyme teaspoon salt teaspoon black pepper teaspoons grapeseed oil or canola oil
Blueberry Dressing
PHOTOGRAPHY BY MATTHEW KADEY
1½ cups fresh or frozen (thawed) blueberries 2 tablespoons grapeseed oil or canola oil 2 tablespoons balsamic vinegar 2 teaspoons smooth Dijon mustard ❧ Pinch of salt
Salad Fixings 1 pint cherry tomatoes, halved 1 large carrot, grated 2 ounces soft crumbled goat cheese or soft cheese of choice, optional 1⁄3 cup roughly chopped fresh mint 4 cups tender salad greens, such as mesclun 1 cup gluten-free muesli or gluten-free granola
1. To make sausage patties, combine ground turkey, shallot, maple syrup, sage, salt and pepper in a medium bowl. Form into 4 equalsize patties. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add patties and cook, flipping once, until cooked through, 2 to 3 minutes per side. Transfer to a plate to cool. Once cool enough to handle, break each sausage patty into 4 to 6 pieces. 2. To make blueberry dressing, blend together blueberries, 2 tablespoons oil, balsamic vinegar, mustard and a pinch of salt until smooth. 3. Divide dressing among 4 large wide-mouth 32-ounce glass jars. Add tomatoes, carrots, sausage, goat cheese (if using), mint, salad greens, sausage pieces and muesli in that order. Seal jars shut and chill up to 4 days. 4. To serve, turn the jar upside down and pour salad into a bowl. Each serving with dressing contains 365 calories, 18g total fat, 3g saturated fat, 0g trans fat, 67mg cholesterol, 530mg sodium, 37g carbohydrate, 5g fiber, 19g sugars, 19g protein, 18Est GL. Each tablespoon of dressing contains 14 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 1g carbohydrate, 0g fiber, 1g sugars, 0g protein, 0Est GL.
Bob’s Red Mill Gluten-Free Classic Oatmeal Cup Whether you’re in your kitchen, office break room or hotel room, just add hot water to this portable unsweetened oatmeal-in-a-cup. How simple is that? Each spoonful also supplies flax and chia for healthy fats and an extra shot of fiber. For some sweetness, top with a handful of berries. bobsredmill.com Clever Foodies Scramble Rancheros Just stir this veggie and bean mixture into whisked eggs and you’ve got lively scrambled eggs pronto. Great for omelets, frittatas and egg tacos, too. cleverfoodies.com FlapJacked Gluten-Free Buttermilk Protein Pancake & Baking Mix Just stir the mix with water and…boom, you’re only minutes away from a stack of pancakes made with gluten-free oat flour. Each serving supplies a lofty 20 grams of protein to help your morning meal stick with you longer. Can also be used to whip up a batch of waffles or cookies. flapjacked.com Grandy Oats Wild Blueberry Granola This certified gluten-free and organic crunch bunch features dried wild blueberries and wildflower honey sourced from the brand’s home state of Maine. Each bag is also free of nuts. grandyoats.com Hilary’s Apple Maple Veggie Sausage These plant-based sausage patties are made with millet and lentils. Great spices and a hint of maple sweetness won’t leave you missing the meat. hilaryseatwell.com Nature’s Path Buckwheat Wildberry Frozen Waffles These toaster-ready waffles get kudos for eschewing refined grains in favor of whole grain brown rice and buckwheat flour. For a quick breakfast sandwich, spread some nut or seed butter and fruit preserves on a heated waffle and top with a second waffle. naturespath.com Navitas Naturals Cacao & Greens Essential Blend Blitz this powdered mixture of plant protein, cacao, berries and greens with your milk of choice and a couple handfuls of frozen fruit for a nutritionally charged breakfast smoothie. navitasorganics.com
October/November 2017 GLUTEN FREE & MORE
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P R E P: 2 0 M I N U T E S | B A K E : 3 0 M I N U T E S
Granola Pie MAKES 6 SERVI NGS
1¾ cups gluten-free rolled oats* 1⁄3 cup brown rice flour ½ cup chopped walnuts or sunflower seeds ½ cup dried cherries 1 teaspoon baking powder 1 teaspoon ground cinnamon ¼ teaspoon salt 2 tablespoons ground flaxseed or 2 beaten large eggs 1 large ripe banana, mashed ¼ cup melted butter or melted coconut oil
1. Preheat oven to 325°F. Line the bottom of an 8-inch or 9-inch round cake pan with parchment paper and grease the sides.
2. In a large bowl, stir together oats, brown rice flour, walnuts, dried cherries, baking powder, cinnamon and salt. 3. In a separate mixing bowl, whisk together ground flaxseed and 5 tablespoons warm water. Let stand 5 minutes until mixture begins to gel. Stir banana and butter or oil into flax gel (or beaten eggs, if using instead of flax gel). 4. Add wet ingredients to dry mixture and mix together until everything is moist. 5. Dump mixture into prepared pan and firmly pack it down into an even layer. 6. Place in preheated oven and bake 30 minutes or until edges are golden and center is set. Let cool at least 10 minutes before slicing. Each serving contains 322 calories, 17g total fat, 6g saturated fat, 0g trans fat, 20mg cholesterol, 160mg sodium, 39g carbohydrate, 6g fiber, 7g sugars, 6g protein, 21Est GL.
Shopping List Oats (GF/purity protocol)*
GF Harvest glutenfreeoats.com Gluten-Free Prairie glutenfreeprairie.com Glutenfreeda glutenfreeda.com
Ricotta Cheese Tofutti tofutti.com
Seed Butter
*TIP Purity protocol oats are recommended for those with celiac disease and gluten sensitivity. For brands, see Shopping List.
Once Again onceagainnutbutter.com SunButter sunbutter.com *Gluten-free/purity protocol oats are farmed and processed in a dedicated gluten-free environment and not co-mingled with other grains and mechanically separated later. Purity protocol oats are recommended for those with celiac disease and gluten sensitivity.
Contributing chef Matthew Kadey, RD, (rocketfuelfoods. net) is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The NoCook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).
36 www.GlutenFreeandMore.com October/November 2017
GRANOLA PIE PHOTO BY MATTHEW KADEY; PHOTO OF OATS ON SPOON © THINKSTOCK/ISTOCK/DALILSNEGMB
Who says granola must be served in a bowl? This whimsical breakfast pie makes it fun to get out of bed in the morning. Prepare it several days ahead and store it in the refrigerator. When ready to eat, warm slices in the microwave or a toaster oven. Enjoy it on its own or top it with a generous dollop of yogurt, sliced fruit and maybe even a whisper of maple syrup.
Sprouted Brown Rice Flour Flax Seeds
Sprouted Oat Flour Dark Chocolate Chips
Hemp Seeds
fair trade ade ingredients in ÂŽ
h eyourb har e lilisiss #shareyourbliss
coconutbliss.com on tblililisiss.com onu
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 ¼ 2 1 2 1 1 1 1 1 1 4 2 6 ¼ 1 ¼
❧
medium yellow onion, diced cup coconut aminos [or gluten-free soy sauce] cloves garlic, minced tablespoon dried oregano teaspoons dried thyme tablespoon coconut nectar [or agave nectar or sugar] cup sliced cherry tomatoes cup peeled and diced carrots cup diced celery cup chopped green beans cup cooked kidney beans (from a can is fine) cups Low-Sodium Vegetable Broth (page 43) [or gluten-free vegetable broth of choice] cups coconut milk (not coconut milk beverage) tablespoons nutritional yeast [or Parmesan cheese of choice] cup tomato paste medium sweet potato, peeled and diced 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
Shopping List For gluten-free and allergyfriendly products, check out these companies.
Coconut Aminos Big Tree Farms bigtreefarms.com Bragg bragg.com Coconut Secret coconutsecret.com
Low-Sodium Vegetable Broth Pacific Foods pacificfoods.com
Nutritional Yeast Bragg bragg.com
Parmesan Cheese Go Veggie goveggiefoods.com
Follow Your Heart followyourheart.com
Soy Sauce
San-J Foods san-j.com Not every product sold by every company listed is gluten-free or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.
P R E P: 6 0 M I N U T E S
MAKES 4 SERVI NGS
What do you do when you get a little overzealous at the farmers’ market or grocery store and buy a five-pound bag of organic carrots? You become a carrot ninja and blitz every dish with a hit of orange ammo. And that is how this dish came about, with all the relish and zeal of an enthusiastic cook with extra root vegetables. My favorite soup used to be lobster bisque and I was reminiscing to myself about all that wicked goodness, when I decided to sub in the carrots. Was that a revelation! One slurp of this bisque and I forgot all about that crustacean debauchery. 1 ¼ 2 2 1 1 2 1 10 ¼
small yellow onion, chopped cup coconut aminos [or gluten-free soy sauce] cloves garlic, minced teaspoons ground turmeric teaspoon ground cumin teaspoon curry powder celery stalks, chopped parsnip, peeled and sliced medium carrots, peeled and sliced cup nutritional yeast [or Parmesan cheese of choice]
40 www.GlutenFreeandMore.com October/November 2017
4 cups coconut milk (not coconut milk beverage)
❧ Freshly ground black pepper ❧ Pumpkin seeds
1. Heat onion in a large pot over medium heat and stir until fragrant, about 1 minute.
2. Add coconut aminos, garlic, turmeric, cumin and curry powder and cook, stirring occasionally until spices become fragrant, about 2 minutes. 3. Add celery, parsnip, carrots and nutritional yeast and stir to incorporate. Add coconut milk and bring to a boil. 4. Lower heat, cover the pot and simmer soup until vegetables are tender, about 20 minutes. 5. Transfer soup in batches to a high-speed blender and puree until smooth. You can also use an immersion blender. 6. Serve immediately with a grind of pepper. Each 2-cup serving contains 616 calories, 41g total fat, 28g saturated fat, 0g trans fat, 0mg cholesterol, 373mg sodium, 44g carbohydrate, 10g fiber, 19g sugars, 11g protein, 8Est GL.
Editor’s note: Alternative ingredients shown in brackets are suggested by GF&M’s test kitchen as replacement options.
PHOTOGRAPHY BY CARL KRAVATS
Carrot Bisque
4G
Upgrade to
4 grains, 1 delicious pasta. Unlike most other gluten free pastas, Ronzoni® Gluten Free is made from a unique 4 grain blend: white rice, brown rice, corn and quinoa. For a taste that’s every bit as good as regular pasta. It’s sure to get a great reception in your home.
© 2017 Riviana Foods Inc.
October/November 2017 GLUTEN FREE & MORE
41
P R E P: 9 0 M I N U T E S
Split Pea Soup MAKES 4 SERVI NGS
I don’t think you can have a more hearty and comforting soup than split pea. The trick is to cook it long enough so that the split peas surrender and become mush. That’s when you know the soup is done. The hour or so it takes is worth the wait. I like this soup thick but if you want to make it looser, add some coconut milk to thin it out a bit; that will also make it creamier. 1 small yellow onion, diced ¼ cup coconut aminos [or gluten-free soy sauce] 2 cloves garlic, minced 1 teaspoon dried thyme ½ teaspoon dried oregano ¼ teaspoon smoked paprika 2 tablespoons coconut nectar [or agave syrup or sugar] 1 medium parsnip, peeled and sliced 8 cups Low-Sodium Vegetable Broth (page 43) [or gluten-free vegetable broth of choice] 2 cups split peas, rinsed 2 tablespoons nutritional yeast [or Parmesan cheese of choice] 1 teaspoon liquid smoke* ❧ Freshly ground black pepper
1. Heat onions in a large pot over medium heat and stir until fragrant, about 1 minute. smoked paprika and coconut nectar and cook, stirring occasionally until spices become fragrant, about 2 minutes. 3. Add parsnip and stir to incorporate. Add broth, split peas, nutritional yeast and liquid smoke and bring to a boil. 4. Lower heat, cover the pot and simmer 60 minutes or until peas are completely soft and mushy. 5. Transfer soup in batches to a high-speed blender and puree until smooth. You can also use an immersion blender. 6. Serve immediately with a grind of black pepper. Each 2-cup serving contains 535 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 512mg sodium, 104g carbohydrate, 37g fiber, 31g sugars, 31g protein, 36Est GL.
Editor’s note: Alternative ingredients shown in brackets are suggested by GF&M’s test kitchen as replacement options.
42 www.GlutenFreeandMore.com October/November 2017
PHOTOGRAPHY BY CARL KRAVATS
2. Add coconut aminos, garlic, thyme, oregano,
*TIP A concoction of water and hickory smoke, liquid smoke makes food taste like it was cured. Just a drop goes a long way and the effects are dramatic. Keep a bottle in your fridge so you have it when it’s called for.
P R E P: 6 0 M I N U T E S
Low-Sodium Vegetable Broth MAKES ABOUT 8 CU PS
I depend on homemade vegetable broth for all my soup recipes. Make this simple recipe and then freeze it into ice cubes so that you can defrost it on demand. I love the way my house smells as this broth simmers on my stove. There’s nothing quite like it. And if you want a warm drink other than tea or coffee, this broth is soothing, aromatic and flavorful, like therapy in a cup. 2 3 6 4 5 4 4 10
Nothing Added... Nothing Missing
yellow onions, sliced cloves garlic, minced carrots, peeled and sliced celery stalks, sliced sprigs fresh dill sprigs fresh parsley fresh chives cups water
1. Add onions to a large pot over medium heat and stir until fragrant, about 1 minute. Add garlic, carrots, celery, dill, parsley and chives and cook, stirring occasionally until the herbs become fragrant, about 1 minute. 2. Add water and bring to a boil. Lower heat, cover the pot and let simmer about 45 minutes. 3. Turn off heat and let broth cool about 15 minutes. 4. Strain broth through a sieve and freeze in ice cube trays. If using right away, pour broth into glass jars. It will keep in the refrigerator about 1 week. Each 1-cup serving contains 57 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 70mg sodium, 13g carbohydrate, 3g fiber, 7g sugars, 2g protein, 4Est GL
FREY V I N E YA R D S
Share a glass of delicious wine from America’s first organic winery. Or give a gift of Organic Wine Club membership!
Recipes and photos reprinted with permission from Sweet, Savory & Free: Insanely Delicious Plant-Based Recipes Without Any of the Top 8 Food Allergens (BenBella Books, Inc.) by Debbie Adler. Photographs by Carl Kravats.
October/November 2017 GLUTEN FREE & MORE
43
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
Servings per Package
8 oz.
$.50
4
2 oz.
Ancient Harvest POW! Pasta Green Lentil Spaghetti
$4.49
8 oz.
$.56
4
2 oz.
YES
Andean Dream Quinoa Pasta Organic Spaghetti
$4.39
8 oz.
$.55
4
2 oz.
YES
Banza Spaghetti
$3.49
8 oz.
$.44
4
2 oz.
YES
Barilla Gluten Free Spaghetti
$1.99
12 oz.
$.17
6
2 oz.
YES
Bgreen Food Black Rice Angel Hair Pasta
$3.89
8.8 oz.
$.44
3
2.9 oz
YES
YES
Bgreen Food Brown Rice Angel Hair Pasta
$3.89
8.8 oz.
$.44
3
2.9 oz
YES
Bgreen Food Buckwheat Angel Hair Pasta
$3.89
8.8 oz.
$.44
3
2.9 oz.
Bgreen Food Millet Angel Hair Pasta
$3.89
8.8 oz.
$.44
3
Bgreen Food White Rice Angel Hair Pasta
$3.89
8.8 oz.
$.44
3
BiAglut Spaghetti (not recommended for peanut allergies)
$7.50
17.6 oz.
$.43
Bionaturae Organic Gluten Free Spaghetti (contains soy)
$4.49
12 oz.
Bonavita Gluten Free Spaghetti Pasta from Sam Mills
$2.99
Dakota Growers Pasta Co. Gluten Free Organic Spaghetti
Fat
Sodium
Carbs
Fiber
Sugar
Protein
210
1g
0mg
46g
4g
<1g
4g
200
1g
0mg
35g
7g
1g
14g
207
1g
0mg
42g
3g
3g
6g
190
3.5g
60mg
32g
8g
5g
14g
200
1g
0mg
44g
1g
0g
4g
YES
303
3g
5mg
63g
2g
1g
6g
YES
YES
250
2g
0mg
53g
1g
1g
5g
YES
YES
YES
266
2g
0mg
50g
8g
1g
12g
2.9 oz.
YES
YES
YES
279
3g
0mg
54g
5g
1g
9g
2.9 oz.
YES
YES
YES
282
2g
0mg
60g
1g
1g
6g
9
2 oz.
YES
200
1g
20mg
43g
2g
1g
3g
$.37
6
2 oz.
YES
200
1g
0mg
42g
2g
1g
5g
12 oz.
$.25
6
2 oz.
YES
190
<1g
0mg
44g
2g
1g
3g
$2.39
12 oz.
$.20
6
2 oz.
200
1g
0mg
44g
1g
0g
4g
DeBoles Gluten Free Multigrain Spaghetti
$3.84
8 oz.
$.48
4
2 oz.
YES
YES
200
2g
20mg
43g
3g
0g
5g
DeBoles Gluten Free Quinoa Plus Golden Flax Spaghetti
$3.84
8 oz.
$.48
4
2 oz.
YES
YES
200
2g
10mg
43g
3g
0g
5g
DeBoles Gluten Free Rice Angel Hair
$3.84
8 oz.
$.48
4
2 oz.
YES
YES
210
<1g
15mg
46g
2g
0g
4g
DeBoles Gluten Free Rice Spaghetti
$3.84
8 oz.
$.48
4
2 oz.
YES
YES
210
1g
15mg
46g
2g
0g
4g
DeLallo Gluten Free Pasta Corn and Rice Spaghetti
$3.95
12 oz.
$.33
6
2 oz.
YES
YES
200
1.5g
0mg
44g
1g
0g
3g
DeLallo Gluten Free Pasta Whole Grain Rice Spaghetti
$3.95
12 oz.
$.33
6
2 oz.
YES
YES
210
2g
0mg
43g
3g
0g
5g
Explore Cuisine Organic Black Bean Spaghetti (may contain soy)
$4.99
8 oz.
$.62
4
2 oz.
YES
YES
YES
215
2g
4mg
23g
12g
4g
25g
Explore Cuisine Organic Chickpea Spaghetti
$4.99
8 oz.
$.62
4
2 oz.
YES
YES
YES
200
2.5g
30mg
35g
5g
<1g
11g
Explore Cuisine Organic Edamame Spaghetti (contains soy)
$4.99
8 oz.
$.62
4
2 oz.
YES
YES
YES
210
2g
3mg
22g
11g
5g
25g
Explore Cuisine Organic Red Lentil Spaghetti
$4.99
8 oz.
$.62
4
2 oz.
YES
YES
YES
190
1g
0mg
35g
3g
<1g
11g
Explore Cuisine Organic Soybean Spaghetti (contains soy)
$4.99
8 oz.
$.62
4
2 oz.
YES
YES
YES
210
2g
2mg
22g
11g
6g
25g
Garofalo Gluten-Free Spaghetti
$4.99
16 oz.
$.31
8
2 oz.
190
<1g
0mg
46g
4g
1g
4g
GoGo Quinoa Spaghetti
$3.50
8 oz.
$.44
4
2 oz.
200
1g
5mg
44g
1g
0g
5g
Goldbaum’s Brown Rice Pasta Spaghetti
$2.99
16 oz.
$.19
8
2 oz.
190
<1g
3mg
43g
<1g
<1g
4.8g
Great Value Gluten Free Spaghetti
$1.42
16 oz.
$.09
8
2 oz.
190
<1g
0mg
45g
0g
<1g
3g
Heartland Gluten Free Corn and Rice Pasta Blend Spaghetti
$1.98
12 oz.
$.17
6
2 oz.
200
1g
0mg
45g
1g
0g
3g
Hodgson Mill Brown Rice Spaghetti with Golden Milled Flax Seed
$3.39
8 oz.
$.42
4
2 oz.
YES
209
1g
0mg
44g
2g
0g
5g
Jovial Gluten Free Brown Rice Pasta Spaghetti (facility processes soy)
$4.39
12 oz.
$.37
6
2 oz.
YES
YES
210
2g
0mg
43g
2g
0g
5g
Le Veneziane Gluten Free Corn Pasta Spaghetti
$3.49
8.8 oz.
$.40
4.5
2 oz.
YES
YES
200
<1g
0mg
45g
1g
0g
4g
Live Gfree Gluten Free Brown Rice Spaghetti
$1.89
16 oz.
$.12
8
2 oz.
YES
200
1.5 g
0 mg
43 g
2g
0g
1g
Living Now Organic Quinoa Spaghetti
$4.99
8 oz.
$.62
4
2 oz.
YES
Lundberg Organic Brown Rice Pasta Spaghetti
$4.39
10 oz.
$.44
5
2 oz.
Certified GF
YES
Serving Size
Calories
Nutrition per Serving Certified Organic
If not, Non-GMO Claim
Approx. Price per Ounce
Non-GMO Project Verified
Package Weight
$3.99
If Not Certified, Made in Dedicated GF Facility
Package Price
Ancient Harvest Gluten-Free Organic Supergrain Pasta Spaghetti
Spaghetti Pasta
YES
YES YES YES
YES
YES YES
YES
YES
YES YES
YES
YES
YES YES
YES YES
YES YES
YES
YES
YES
YES
YES
YES
200
1g
5 mg
43 g
2g
0g
5g
YES
YES
190
3g
0 mg
41 g
4g
1g
4g
If your favorite pasta brand isn’t mentioned here, email us at editor@glutenfreeandmore.com. We’ll connect with the manufacturer and update the chart online. Prices can vary by store and region.
46 www.GlutenFreeandMore.com October/November 2017
organic corn flour, organic quinoa flour
National
green lentil flour, organic quinoa flour
National
organic white rice flour, organic quinoa flour
National
chickpeas, tapioca, pea protein, xanthan gum
National
corn flour, rice flour, mono and diglycerides
National
organic black rice flour, organic brown rice flour, organic rice flour
Regional
organic brown rice flour, organic rice flour
Regional
organic buckwheat flour
Regional
organic brown rice flour, organic millet flour, organic rice flour
Regional
organic rice flour
Regional
Product of
Distribution
Ingredients
Bolivia
International
Italy
organic rice flour, organic potato starch, organic rice starch, organic soy flour
National
Italy
corn flour
Regional
Romania
organic corn flour, organic rice flour
Regional
Italy
whole grain brown rice flour, rice flour, rice bran, whole grain amaranth flour, whole grain quinoa flour, xanthan gum, vitamin and mineral mix
National
whole grain brown rice flour, rice flour, whole grain quinoa flour, flax seed, xanthan gum, ascorbic acid
National
whole grain brown rice four, rice flour
National
whole grain brown rice four, rice flour
National
corn flour, rice flour
National
Italy
brown rice flour
National
Italy
organic black beans
National
China
organic chickpea flour, organic brown rice flour, organic tapioca starch, organic pea protein
National
Italy
organic edamame (green soybeans)
National
China
organic red lentil flour, organic brown rice flour
National
Italy
cornstarch, potato flour, lupin flour, lupin proteins, mono and diglycerides
National
China
corn flour, rice flour, quinoa, cornstarch, mono and diglycerides
International
Italy
organic white rice flour, organic quinoa flour
International
Canada
brown rice, rice bran
Regional
Canada
corn
National
Romania
corn flour, rice flour, mono and diglycerides
Regional
Italy
whole grain brown rice flour, golden milled flax seed
National
organic brown rice flour
National
Italy
corn flour, mono and diglycerides of fatty acids of vegetable origin
Regional
Italy
brown rice, rice bran
Regional
Canada
organic rice, organic quinoa, organic amaranth
National
organic brown rice flour
National
organic soybeans
In alphabetical order, these gluten-free spaghetti brands are our top picks, based on taste, texture and reheat-ability. Andean Dream Quinoa Pasta andeandream.com Barilla Gluten-Free Spaghetti barilla.com BiAglut Spaghetti biaglutusa.com Bionaturae Organic Gluten-Free Spaghetti bionaturae.com DeLallo Gluten-Free Pasta Whole Grain Rice Spaghetti delallo.com Garofalo Gluten-Free Spaghetti pastagarofalo.it/us_en Jovial Gluten-Free Brown Rice Pasta Spaghetti jovialfoods.com La Veneziane Gluten-Free Corn Pasta Spaghetti molinodiferro.com/en Living Now Organic Quinoa Spaghetti nowfoods.com Ronzoni Gluten-Free Spaghetti ronzoni.com Schar Bonta d’Italia Gluten-Free Spaghetti schaer.com Tinkyada Brown Rice Spaghetti tinkyada.com
Allergy-Friendly Noodles Most gluten-free pastas made with grains like rice or quinoa are free from the top 8 allergens. A handful of products contain soy. At least one contains lupin, an ingredient that some recommend avoiding if you have a peanut allergy. Many popular gluten-free pastas contain corn. While corn isn’t considered a top 8 allergen, many readers avoid it. Always check ingredient labels and call the manufacturer if you have food allergies.
Specialty Pastas
Paleo-Style Our primal ancestors would have loved Cappello’s, a paleo-friendly brand of frozen pasta made from almond flour, eggs and tapioca flour. Cappello’s offers fettuccine, gnocchi and lasagna sheets, available in the freezer section of many supermarkets.
October/November 2017 GLUTEN FREE & MORE
47
Non-GMO Project Verified
YES
Pastariso Brown Rice Pasta Spaghetti
$3.49
16 oz.
$.22
8
2 oz.
YES
Rizopia Organic Wild Rice Pasta Spaghetti
$4.49
16 oz.
$.28
8
2 oz.
YES
YES
Rizopia Quinoa Organic Brown Rice Pasta Spaghetti
$3.99
12 oz.
$.33
6
2 oz.
YES
YES
Ronzoni Gluten Free Spaghetti
$1.99
12 oz.
$.17
6
2 oz.
YES
Sam Mills Pasta d’Oro Gluten Free Spaghetti
$3.19
16 oz.
$.20
8
2 oz.
YES
Schar Bonta d'Italia Gluten Free Spaghetti (may contain soy)
$2.99
12 oz.
$.25
6
2 oz.
YES
Simple Truth Organic Gluten Free Spaghetti
$2.99
12 oz.
$.25
6
2 oz.
Simply Balanced Gluten Free Multigrain Spaghetti with Quinoa (may contain egg & soy)
$1.99
8 oz.
$.25
4
2 oz.
Simply Balanced Organic Gluten Free Brown Rice Spaghetti
$2.49
12 oz.
$.21
6
2 oz.
Tinkyada Brown Rice Pasta Spaghetti Style with Rice Bran
$3.99
16 oz.
$.25
8
2 oz.
YES
Tinkyada Brown Rice Pasta Spinach Spaghetti Style
$4.29
12 oz.
$.36
6
2 oz.
YES
Tinkyada Organic Brown Rice Pasta Spaghetti Style
$4.29
12 oz.
$.36
6
2 oz.
YES
Tolerant Foods Organic Black Bean Pasta Spaghetti
$4.99
8 oz.
$.62
2.5
3 oz.
YES
Tolerant Foods Organic Chickpea Pasta Spaghetti
$4.99
8 oz.
$.62
2.5
3 oz.
YES
Tolerant Foods Organic Green Lentil Pasta Spaghetti
$4.99
8 oz.
$.62
2.5
3 oz.
Tolerant Foods Organic Red Lentil Pasta Spaghetti
$4.99
8 oz.
$.62
2.5
3 oz.
YES
Trader Joe’s Organic Brown Rice & Quinoa Spaghetti Pasta
$2.99
16 oz.
$.19
8
2 oz.
YES
YES
Trader Joe's Organic Brown Rice Spaghetti Pasta
$1.99
16 oz.
$.12
8
2 oz.
YES
YES
Tresomega Nutrition Organic Gluten Free Quinoa Spaghetti Pasta
$4.29
8 oz.
$.54
4
2 oz.
YES
YES
TruRoots Gluten Free Ancient Grain Pasta Spaghetti
$3.99
8 oz.
$.50
4
2 oz.
YES
Protein
2 oz.
Sugar
4
Fiber
$.54
Carbs
8 oz.
Sodium
$4.29
Fat
Pamela’s Products Organic Gluten-Free Spaghetti
Calories
2 oz.
Certified Organic
6
If not, Non-GMO Claim
Servings per Package
$.37
If Not Certified, Made in Dedicated GF Facility
Approx. Price per Ounce
12 oz.
Certified GF
Package Weight
$4.49
Serving Size
Package Price
Mrs Leeper's Corn Spaghetti
Spaghetti Pasta
YES
YES
200
<1g
0mg
46g
2g
1g
3g
YES
200
1g
60mg
40g
1g
0g
8g
190
<1g
5mg
42g
3g
3g
4g
YES
190
0g
3mg
43g
1g
0g
4.8g
YES
200
1.5g
0mg
43g
2g
0g
5g
200
1.5g
0mg
44g
2g
0g
4g
YES
190
<1g
0mg
44g
0g
1g
3g
YES
200
1g
0mg
43g
1g
0g
4g
200
2g
0mg
41g
3g
2g
5g
200
1g
0mg
45g
1g
3g
4g
190
1.5g
10mg
41g
2g
2g
4g
210
2g
0mg
44g
2g
0g
4g
YES
Nutrition per Serving
YES
YES
YES
YES YES
YES
210
2g
50mg
44g
3g
1g
5g
YES
210
2g
0mg
44g
3g
0g
4g
YES
YES
281
1.3g
0mg
42g
13g
0g
19g
YES
YES
281
3g
13mg
60g
10g
2g
14g
YES
YES
YES
281
2.5g
0mg
51g
16g
0g
18g
YES
YES
281
2.5g
0mg
51g
16g
0g
18g
200
1.5g
0mg
43g
2g
0g
5g
200
1.5g
0mg
43g
2g
0g
4g
YES
207
1g
0mg
42g
3g
0g
6g
YES
200
2g
0mg
41g
2g
0g
4g
250
6g
370mg
45g
3g
3g
6g
220
2g
530mg
47g
3g
0g
6g
190
11g
240mg
21g
3g
1g
6g
9
0g
0g
0g
4g
0g
<1g
YES
YES
Frozen or Refrigerated Noodles Manini’s Linguini (contains egg)
$6.99
9 oz.
$.78
3
3 oz.
YES
RP's Pasta Gluten-Free Linguini (contains egg)
$4.99
9 oz.
$.55
3
3 oz.
YES
$9.99
9 oz.
$1.11
4.5
2 oz.
YES
Better Than Pasta Spaghetti
$2.99
13.6 oz.
$.22
3
3.5 oz.
House Foods Smart Noodle Spaghetti Shirataki
$2.49
8 oz.
$.31
2
4 oz.
YES
YES
20
1g
5mg
6g
6g
0g
2g
House Foods Tofu Shirataki Spaghetti (contains soy)
$1.99
8 oz.
$.25
2
4 oz
YES
YES
10
<1g
15mg
3g
2g
0g
<1g
Miracle Noodle Angel Hair Shirataki Pasta
$2.99
7 oz.
$.43
2.3
3 oz.
YES
YES
0
0g
0g
<1g
0g
0g
<1g
Skinny Pasta Noodles Shape Konjac Noodles
$3.33
7.05 oz.
$.47
2
3.5 oz.
10
0g
15mg
5g
5g
0g
0g
Zero Noodles Original
$2.59
7.05 oz.
$.37
2
3.5 oz.
7.9
0g
0g
<1g
3.6g
0g
0g
YES
Paleo Noodles Cappello's Fettuccine (contains eggs, nuts)
YES
Low Carb/No-Carb Noodles
YES
If your favorite pasta brand isn’t mentioned here, email us at editor@glutenfreeandmore.com. We’ll connect with the manufacturer and update the chart online. Prices can vary by store and region.
48 www.GlutenFreeandMore.com
Distribution
Product of
organic corn flour
National
Italy
organic white rice flour, organic pea protein, organic sprouted brown rice flour
National
whole-grain brown rice flour
National
organic brown rice, organic wild rice
Regional
Canada
organic brown rice, organic quinoa
Regional
Canada
white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides
National
corn flour
Regional
Romania
corn flour, rice flour, vegetable palm oil
National
Italy
organic brown rice flour, organic amaranth flour, organic quinoa flour
National
Italy
corn flour, rice flour, quinoa flour, mono and diglycerides
National
Italy
organic brown rice flour
National
Italy
brown rice, rice bran
National
Canada
Ingredients
Grain-Free Some pasta brands are made without typical grains like rice, quinoa or corn. Brands like Banza, Explore Cuisine, Tolerant Foods and newcomer Cybele’s Free to Eat vegetable superfood pasta contain chickpeas, lentils or vegetables, not grains. Zoodles An easy and cost-efficient paleo-friendly and grain-free pasta replacement is zucchini noodles, also called zoodles. Purchase a vegetable spiralizer and a handful of zucchini and get ready for some manual labor. We recommend OXO’s Good Grips Handheld Spiralizer and KitchenAid’s Spiralizer Plus attachment. If you want zoodles without the work, look for them in your grocery store’s prepared meal section. You can often find zoodles made from zucchini, sweet potatoes and even carrots, all at a marked-up price for convenience. Low Carb/No-Carb A serving of typical graincontaining pasta delivers about 40 grams of carbohydrates. Shirataki pasta (made from the konjac yam) is gluten-free pasta with reduced carbs. These transparent rice-like noodles are usually best when rinsed thoroughly and used in stir-fry. Don’t let their initial pungent aroma put you off. Try Better Than Pasta, House Foods, Miracle Noodle and Skinny Pasta.
brown rice, spinach powder
National
Canada
organic brown rice
National
Canada
organic black bean flour, organic pea flour
National
organic chickpea flour, organic white rice flour
National
organic green lentil flour, organic pea flour
National
organic red lentil flour, organic pea flour
National
organic brown rice, organic quinoa flour
National
Canada
organic brown rice
National
Canada
organic rice, organic quinoa, organic amaranth
Regional
Bolivia
Safety & Certification
organic brown rice, organic quinoa, organic amaranth, organic corn
National
Italy
flour mix (whole millet flour, tapioca flour, teff flour, organic sorghum flour, organic amaranth flour) potato starch, organic cane sugar, xanthan gum, sea salt, eggs, egg yolks, extra virgin olive oil, cultured cane sugar, salt
National
brown rice flour, potato starch, tapioca starch, whole egg, xanthan gum, salt, glucono-delta-lactone
National
almond flour, cage-free eggs, tapioca flour, xanthan gum, sea salt
National
organic konjac flour, organic oat fiber
Regional
oat fiber, yam flour, milled flaxseed, rice bran fiber, calcium hydroxide
National
tofu (soybeans, calcium sulfate, glucono delta lactone), yam flour, calcium hydroxide
National
Over half our readers look for pasta that’s certified gluten-free. Fortunately, many non-certified brands are made in dedicated gluten-free facilities. If you don’t see a gluten-free certification on the package, call the customer service number to determine how the pasta is manufactured. Note that gluten-free labeling regulations and symbols vary by country, which impacts the package labeling of international brands. You may see unfamiliar symbols on the package of imported products.
glucomannan, calcium additive
National
konjac, tapioca, calcium hydroxide, citric acid
Regional
China
International
UK
konnyaku glucomannan flour, food grade calcium hydroxide
UK
October/November 2017 GLUTEN FREE & MORE
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There are many organic and non-GMO brands of gluten-free pasta. While not all are certified organic or Non-GMO Project Verified, they often show the words “organic” or “non-GMO” on their packaging. Organic labeling regulations, symbols and words vary by country for international brands.
Where to Buy Most readers purchase their gluten-free pasta at traditional grocery stores, where there are often a handful of gluten-free brands available. Many of our favorite pastas are available at natural grocery stores (think Whole Foods, Sprouts, Natural Grocers, Fresh Thyme Farmers Market, etc.). Amazon.com, vitacost.com, thrivemarket. com, jet.com and glutenfree online retailers like glutenfreemall.com and glutenfreepalace.com offer a variety of unique pastas not found at traditional grocery stores. For imported varieties, try online distributors like quattrobimbi.com and pastacheese.com.
Paying the Price Twenty-five percent of our readers put a premium on price, preferring affordability over taste, texture, certification and ingredients. We found a wide price range for gluten-free pasta. Prices also vary by store and by region. Brands sold at traditional grocery stores or big box stores, like Walmart and Target, are generally similar in price to conventional gluten-full pasta. Specialty pastas, especially those manufactured overseas, can be pricey, particularly when you add in the shipping. With some imported brands, shipping costs are several times the price of the pasta itself. Always investigate shipping fees before purchasing pasta online.
Pasta Cooking Tips Gluten-free pasta introduces culinary nuances. Should you rinse cooked pasta? Do you add oil to the cooking water? Do you add salt? Which cut of pasta and which ingredient blend is best suited for which sauces and dishes? Always follow the package instructions, of course. But these tips will bring you closer to gluten-free pasta perfection. ➥ Use a large pot of water. Boil 6 quarts of water for each pound of pasta. Make sure the water comes to a full rolling boil before adding the pasta. Return water to a boil quickly after adding the pasta. ➥ Salt the water. Pasta that isn’t salted tastes flat, so don’t skip this step. For every pound of pasta, figure on 1 to 2 tablespoons of salt in the water. ➥ Don’t add oil to the water. Unless otherwise specified on your package directions, keep oil out of the boiling water. It keeps the sauce from evenly coating your pasta. ➥ Prevent clumping. Right after you add the pasta to the boiling water, stir it. Then stir it occasionally throughout the cooking time. ➥ Don’t break spaghetti to fit into the pot. Let the ends stick out until the submerged sections soften, about 1 minute. Then stir to bend the pasta and push it underwater. ➥ Test for doneness frequently.
Prepared Pasta Prepared pasta is available refrigerated or frozen in various shapes, styles and flavors. Manini’s and RP’s Pasta are available in the refrigerated section of your supermarket. (Don’t miss Manini’s Lemon Thyme Linguini!) In the frozen section, you can find Cappello’s paleo noodles, lasagna sheets and gnocchi, along with DePuma’s ravioli and tortelloni.
50 www.GlutenFreeandMore.com October/November 2017
Start about 3 minutes before the time given on your package instructions. Dried pasta should be cooked through but still be firm to the bite. Fresh pasta will rise to the surface when it’s ready; it should be chewy and have a uniform color throughout. ➥ Reserve the pasta water. Save 1 cup of cooking liquid to add to your sauce for seasoning and to thin the sauce, if needed. ➥ Don’t rinse cooked pasta. Unless the package instructions say otherwise, avoid rinsing the pasta. It eliminates the flavorful starch that helps the sauce adhere. It also cools the pasta. Exceptions: If you’re making a pasta salad or if the pasta is going to sit for a while before you serve it. ➥ Reheat the pasta. If you know that the pasta will be reheated, undercook it. Reheat leftover pasta that hasn’t been tossed with sauce (up to 3 days after cooking) by placing it in a metal strainer and dipping it in a pot of boiling water until it’s warmed through, about 30 seconds. Revive leftover pasta mixed with sauce (up to 3 days after cooking) by putting it into a shallow ovenproof dish, covering it with foil and baking at 350°F until heated through, about 20 minutes. (Remove the foil and add a sprinkle of Parmesan or cheese of choice before the last 5 minutes.) You can also warm pasta and sauce, covered, in a microwave or in a greased pan over medium-low heat, stirring occasionally. If you want leftover pasta to hold up for the next day, coat it with sauce or oil before refrigerating. ➥ How much sauce? This is a matter of personal preference. For wheat pasta, the general rule is if the sauce is chunky, start with 1½ to 2 cups of sauce per pound of pasta. If the sauce is smooth or very rich, use 1 to 1½ cups per pound of pasta. For gluten-free pasta, you may want to double
These pastas typically contain egg and/or dairy. Conte’s offers a myriad of frozen ravioli and stuffed shells, along with individual microwave meals. Caesar’s Pasta sells frozen stuffed shells, ravioli, cannelloni and lasagna for both the oven and microwave. It also offers certified vegan gluten-free potato and spinach gnocchi.
MONEY BAG AND SHOPPING CART PHOTOS © THINKSTOCK/ISTOCK; PASTA ON FORK © THINKSTOCK/ISTOCK/THE BROKER
Organic + Non-GMO
or triple that amount to get the maximum flavor from the dish. “Feel free to ‘drown’ your gluten-free pasta in veggies and sauce,” says Robin Asbell, author of Gluten-Free Pasta. “I’ve used up to 4 or 5 cups on a pound of spaghetti, penne or shells.” ➥ Combine pasta with sauce. Have the sauce piping hot and the pasta drained and steaming. Toss them together in a large bowl and serve. For great flavor, finish cooking the pasta by simmering it in the sauce. Start with pasta that’s undercooked by 3 or 4 minutes. Keep an eye on the pasta so it doesn’t cook too long—or it can turn to mush. Pasta will continue cooking after it’s removed from the stove, so transfer it to the serving dish quickly. ➥ Choose the right shape. Pasta with lots of crevices, like rotini and shells, is great for chunky sauces. Thinner sauces, cream sauces and pesto sauces work best with long pasta. Angel hair pasta is best with smooth, light sauces; it falls apart under the weight of a heavy sauce. Lasagna and jumbo shells are up to the task—load them with cheese, sauce, meat and spinach. ➥ Make pasta salad. Short cuts of pasta, like shells and elbows, are ideal for pasta salads. For best results, try corn pasta like Le Veneziane, a blend of corn and rice like Barilla or imported rice pasta like Jovial. Undercook the pasta by 2 to 3 minutes or until al dente. Rinse in cold water and drain well. Toss with 2 to 3 tablespoons of olive oil. Add dressing and any remaining ingredients just before serving. To make a pasta salad ahead of time, refrigerate the cooked and drained pasta (tossed with olive oil) separately; fold in remaining ingredients just before serving. — Beth Hillson, GF&M Food Editor
Homemade Noodles About 10 percent of our readers make their own gluten-free noodles from scratch. If you want to try making your own, search “gluten free pasta” on GlutenFreeandMore.com to find our favorite homemade pasta recipes. Save time with the Philips Viva Collection Pasta and Noodle Maker.
October/November 2017 GLUTEN FREE & MORE
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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. 1½ cups brown rice flour or sorghum flour 1½ 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
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Rustic Peach Pie MAKES ONE 7-INCH PIE
Sometimes called a galette, this free-form pie is one of the simplest to make and is virtually failproof because it works whether the pie is a perfect circle or not. That’s why it‘s called rustic. 1 recipe Small Double-Crust Pie Crust (page 55) 1 medium ripe peach, peeled (if desired), pitted, and cut into 8 wedges 2 tablespoons sugar (or to taste) + 1 tablespoon for sprinkling 2 teaspoons cornstarch or arrowroot powder ❧ Pinch of salt ½ teaspoon pure almond extract or pure vanilla extract 1 tablespoon milk of choice or beaten egg, to brush crust 1 tablespoon apple jelly, for glazing, optional
1. Make pie crust recipe (page 55). Divide dough in half and freeze the other half for another recipe. Chill remaining half, tightly wrapped, 1 hour as directed. 2. Place racks in the bottom and middle positions of the oven. Preheat oven to 375°F. 3. Cut a piece of parchment paper to fit a 9x13-inch rimmed baking sheet. Place parchment on the countertop. Put dough on parchment and place a sheet of plastic wrap on top of dough to keep the rolling pin from sticking to the dough. Using a rolling pin, roll dough to an 8-inch circle. To roll, move the rolling pin from the center of the dough to the outer edge, moving around the circle in clockwise fashion to ensure uniform thickness. Transfer the pie dough (on the parchment) to the baking sheet; remove plastic wrap. Push edges of the crust toward the center to create a 7-inch circle with a rim that is about ¾ inch high; decoratively flute the rim. (This is a rustic pie, so your circle doesn’t have to be
54 www.GlutenFreeandMore.com October/November 2017
perfect, but it’s important to create a higher rim around the edges to hold in the peach juices.) 4. Gently toss peach wedges in 2 tablespoons of sugar, cornstarch, salt and almond extract. Arrange wedges in a spiral in the pie crust. Sprinkle peaches with remaining 1 tablespoon sugar. 5. Gently brush milk on the outer crust rim to encourage browning. 6. Place pie in preheated oven on the bottom rack and bake 10 minutes. Then transfer to the middle rack to bake another 20 to 25 minutes until crust is nicely browned. Remove from oven and gently brush melted apple jelly on the peaches to add a little shine. Let pie cool on baking sheet to room temperature before slicing. Pie yields 4 slices. Each slice contains 207 calories, 8g total fat, 4g saturated fat, 0g trans fat, 8mg cholesterol, 111mg sodium, 34g carbohydrate, 1g fiber, 15g sugars, 1g protein, 20Est GL.
PHOTOGRAPHY BY TOM HIRSCHFELD
P R E P: 2 0 M I N U T E S | B A K E : 3 0 - 3 5 M I N U T E S
P R E P: 1 5 M I N U T E S
P R E P: 1 0 M I N U T E S | B A K E : 2 5 - 3 0 M I N U T E S
Small Double-Crust Pie Crust
Carrot Cake Cupcakes
M A K E S 2 C R U ST S
This recipe makes a cute, little doublecrust pie crust that’s perfect for two people. Using cow’s milk (rather than dairy-free milk) makes the crust brown the best. This crust is best when eaten on the same day it’s baked. ½ cup Carol’s Gluten-Free Flour Blend (page 53) or gluten-free all-purpose flour blend of choice 1⁄3 cup tapioca starch/flour ¼ cup sweet rice flour 1 tablespoon sugar ¼ teaspoon salt (1⁄8 teaspoon if using buttery spread) 1⁄8 teaspoon xanthan gum ❧ Pinch of baking soda 3 tablespoons butter-flavored shortening (such as Crisco) 2 tablespoons unsalted butter or buttery spread 3 tablespoons milk of choice 1-2 teaspoons water, if needed
PHOTOGRAPHY BY TOM HIRSCHFELD
1. In a medium bowl, whisk together flour blend, tapioca starch/flour, sweet rice flour, 1 tablespoon sugar, salt, xanthan gum and baking soda until well blended. 2. With an electric mixer on low speed, blend in shortening, butter and 3 tablespoons milk until mixture forms small clumps. If you can shape dough into a cohesive ball with your hands, it’s ready. If not, beat in water, 1 teaspoon at a time, until dough can be shaped into a ball without falling apart. 3. Knead dough with your hands until it is very smooth. Shape dough into a 1-inch-thick disk. Divide in half, wrap each half tightly with plastic wrap and refrigerate 1 hour or freeze up to 1 month. Each pie crust (4 slices) contains 601 calories, 31g total fat, 17g saturated fat, 0g trans fat, 32mg cholesterol, 340mg sodium, 78g carbohydrate, 1g fiber, 9g sugars, 3g protein, 54Est GL.
MAKES 6 CUPCAKES
Most carrot cakes are huge—way too much for small households. But there’s no reason you can’t enjoy carrot cake—one of America’s favorite flavors—in cupcake form. This recipe can be made egg-free; see instructions. To use this recipe to make a small carrot cake, see instructions. ¾ cup Carol’s Gluten-Free Flour Blend (page 53) or gluten-free all-purpose blend of choice ¼ cup granulated sugar ¼ cup packed light brown sugar 1 teaspoon ground cinnamon ½ teaspoon xanthan gum ¼ teaspoon baking soda ¼ teaspoon salt 1 large egg, room temperature 3 tablespoons canola oil ¼ cup crushed pineapple, drained thoroughly, 2 tablespoons juice reserved ½ cup finely shredded carrots ¼ cup sweetened shredded coconut 2 tablespoons finely chopped walnuts or sunflower seeds, divided, optional 1 recipe Cream Cheese Frosting (page 56) or frosting of choice
1. Place a rack in the middle of the oven. Preheat oven to 325°F. Generously grease a 6-cup standard-size nonstick muffin pan (gray, not black) or line 6 cups with paper liners. 2. To make the batter, whisk flour blend, granulated sugar, brown sugar, cinnamon, xanthan gum, baking soda and salt in a medium bowl until well blended. 3. In a medium bowl, with an electric mixer on low speed, beat egg, oil and 2 tablespoons pineapple juice until smooth. Gradually beat in flour mixture just until no flour streaks are visible. Stir in pineapple, carrots, coconut and 1 tablespoon chopped walnuts (if using) until completely blended. Divide batter evenly among prepared muffin cups. 4. Place in preheated oven and bake 25 to 30 minutes until a toothpick inserted in the center comes out clean. Cool in pan on a wire rack 10 minutes. Then remove cupcakes from pan and cool completely on a wire rack. Frost with Cream Cheese Frosting or frosting of
choice. Sprinkle with remaining walnuts for garnish, if desired. Refrigerate leftovers. Each cupcake without frosting contains 265 calories, 12g total fat, 3g saturated fat, 0g trans fat, 35mg cholesterol, 171mg sodium, 38g carbohydrate, 2g fiber, 20g sugars, 2g protein, 24Est GL. Each cupcake with cream cheese frosting contains 437 calories, 20g total fat, 8g saturated fat, 0g trans fat, 58mg cholesterol, 209mg sodium, 64g carbohydrate, 2g fiber, 45g sugars, 3g protein, 38Est GL.
Egg-Free
For Egg-Free Carrot Cake Cupcakes, omit 1 egg. Add 1½ tablespoons of arrowroot powder or cornstarch to dry ingredients in step 2. Reduce oil to 2 tablespoons in step 3. Test after baking 30 minutes; if not done, increase bake time by 5 to 7 minutes. Remove from oven and let cool. Chill 30 to 40 minutes. Bring to room temperature before frosting. For a small Carrot Cake, generously grease a 6½-inch to 7-inch nonstick springform pan (gray, not black). Line the pan with parchment paper and grease the parchment. Prepare the batter as instructed. Spread batter evenly in prepared pan and bake 30 to 40 minutes in preheated oven until a toothpick inserted into the center comes out clean. Cool cake in pan on a wire rack 10 minutes. Run a sharp knife around the edges of the pan to loosen the cake and remove the outer rim. Cool the cake completely on the wire rack. Gently run a knife between the pan bottom and cake to loosen. Invert the cake onto a serving plate and remove the parchment paper. Top with Cream Cheese Frosting, if desired.
October/November 2017 GLUTEN FREE & MORE
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P R E P: 2 0 M I N U T E S
Cream Cheese Frosting MAKES
¾ CUP
This wonderful frosting by professional baker Diane Kittle, owner of Dee’s One Smart Cookie Bakery in Glastonbury, CT, can be made with dairy-free alternatives for those who can’t tolerate cow’s milk. 2 tablespoons softened butter, dairyfree margarine or Spectrum Organic Shortening 2½ ounces cream cheese of choice or chevre soft goat cheese, room temperature 1½ cups sifted confectioners’ sugar ½ teaspoon fresh lemon juice ½ teaspoon pure vanilla extract
at medium speed several more minutes until frosting is light and fluffy.
Shopping List
Each tablespoon of cream cheese frosting contains 86 calories, 4g total fat, 2g saturated fat, 0g trans fat, 12mg cholesterol, 19mg sodium, 13g carbohydrate, 0g fiber, 12g sugars, 0g protein, 9Est GL.
Buttery Spread
Earth Balance earthbalancenatural.com
Cream Cheese Cream Cheese Frosting recipe by Diane Kittle; all other recipes excerpted from Gluten-Free Cooking for Two © 2017 by Carol Fenster. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.
Daiya Foods daiyafoods.com
Follow Your Heart followyourheart.com
Frosting
Simple Mills simplemills.com Wholesome wholesomesweet.com
Shortening
1. In the bowl of an electric mixer, beat butter on medium-high speed until creamy. Add cream cheese and beat at medium-high speed, about 5 minutes or until creamy and smooth. 2. Add sugar, lemon juice and vanilla and beat at low speed until smooth. Then beat
For gluten-free and allergyfriendly products, check out these companies.
Carol Fenster is the author of ten gluten-free cookbooks, including 100 Best Gluten-Free Recipes and the award-winning 1,000 GlutenFree Recipes. The former associate food editor at Living Without magazine, Fenster’s work has been published in the New York Times, Washington Post and elsewhere.
56 www.GlutenFreeandMore.com October/November 2017
Nutiva nutiva.com
Not every product sold by every company listed is glutenfree or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.
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.
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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 ½ cup finely ground blanched almond flour or all-purpose gluten-free flour blend ¼ 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
least 10 minutes. Carefully transfer macarons to a cooling rack. 9. To make frosting, cream butter and vanilla until smooth in a medium mixing bowl. Gradually add confectioners’ sugar, alternating 1 cup of sugar with 1 tablespoon milk until ingredients are combined. Beat in additional milk if needed to obtain desired consistency. Add food coloring and mix until color is consistent. 10. Pipe or spread frosting onto one macaron and sandwich with another macaron. Repeat until all macarons are used. Store in an airtight container in the refrigerator for up to 5 days. Each macaron cookie contains 34 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 5mg sodium, 6g carbohydrate, 0g fiber, 5g sugars, 1g protein, 4Est GL. Each macaron sandwich contains 135 calories, 5g total fat, 2g saturated fat, 0g trans fat, 7mg cholesterol, 9mg sodium, 23g carbohydrate, 1g fiber, 22g sugars, 1g protein, 15Est GL.
P R E P: 5 M I N U T E S
Pumpkin Smoothies M A K E S 2 S M O OT H I E S
PHOTO OF PUMPKIN SMOOTHIE BY CHRYSTSAL CARVER
Potions, brews and elixirs galore, that’s what Pumpkin Smoothies are for! Here’s a healthier treat for your party monsters. You can whip up these delicious pumpkin smoothies in minutes, providing your guests with a nutritious snack. Double or triple the recipe for a larger crowd. Freeze leftovers in popsicle molds for a frozen treat you can enjoy later. 1 cup vanilla yogurt of choice ¼ cup vanilla milk of choice ½ cup pure pumpkin puree (not pumpkin pie filling) 1 banana, sliced and frozen ½ teaspoon pumpkin spice, more for garnish ½ cup shaved ice or 1 cup ice cubes ❧ Whipped cream or dairy-free whipped topping, for garnish, optional
1. Place ingredients in a blender in the order listed and process until smooth.
2. Pour smoothies equally into two glasses. Garnish with additional pumpkin spice and top with a dollop of whipped cream, if desired. Serve immediately. Each smoothie contains 195 calories, 2g total fat, 1g saturated fat, 0g trans fat, 6mg cholesterol, 104mg sodium, 38g carbohydrate, 4g fiber, 27g sugars, 7g protein, 15Est GL.
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P R E P: 2 0 M I N U T E S | B A K E : 1 0 M I N U T E S
Sugar Cookies with Frosting M A K E S 1 2 TO 2 0 C O O K I E S
These soft, cake-like frosted cookies make delicious Halloween treats. Not only are they edible table decorations, they’re a fun activity to do with children. Use cookie cutters to cut the dough into your favorite Halloween shapes, bake and decorate. Store leftover frosting in the refrigerator 4 to 5 days; freeze for longer storage. For egg-free cookies, see instructions.
Cookies ¾ cup granulated sugar 2⁄3 cup palm shortening, butter or dairy-free alternative of choice 1 teaspoon pure vanilla extract 1 large egg 4 teaspoons milk of choice 1 cup white rice flour ¾ cup tapioca starch/flour ½ cup potato starch (not potato flour) 1½ teaspoons baking powder 1 teaspoon xanthan gum ¼ teaspoon salt
½ cup butter or dairy-free alternative of choice, room temperature 1 teaspoon pure vanilla extract 4 cups confectioners’ sugar 2-4 tablespoons dairy-free milk of choice
1. Preheat oven to 350°F. Line 2 cookie sheets with parchment paper. 2. In a medium bowl, cream sugar, shortening, vanilla and egg. Stir in milk. 3. In a separate bowl, mix together rice flour, tapioca starch/flour, potato starch, baking powder, xanthan gum and salt. 4. Gradually add flour mixture to wet ingredients, mixing until combined. Using hands, roll dough into one big ball and place between two large pieces of parchment paper. 5. With a rolling pin, roll dough out to ½ inch in thickness. Cut dough into desired shapes with cookie cutters. Gently remove extra dough around the cookies and transfer cookies to prepared baking sheet. Gather remaining dough into a ball and repeat until all dough is used. 6. Place cookies in preheated oven and bake 8 to 10 minutes or until centers are set.
7. Remove from the oven and let cool for 5 minutes. Transfer to a wire rack until completely cool. 8. To make frosting, beat butter and vanilla in a medium bowl until smooth. Gradually add confectioners’ sugar. Alternate 1 cup of confectioners’ sugar with 1 tablespoon dairy-free milk until all ingredients are combined. Beat in additional dairy-free milk if needed to obtain desired consistency. If desired, divide frosting into bowls and add food coloring. Frost and decorate cookies. Store in an airtight container at room temperature for up to 4 days. Each cookie without frosting contains 152 calories, 7g total fat, 3g saturated fat, 0g trans fat, 11mg cholesterol, 60mg sodium, 22g carbohydrate, 0g fiber, 8g sugars, 1g protein, 15Est GL. Each cookie with frosting contains 212 calories, 9g total fat, 4g saturated fat, 0g trans fat, 17mg cholesterol, 61mg sodium, 32g carbohydrate, 0g fiber, 18g sugars, 1g protein, 22Est GL. Each tablespoon of frosting contains 60 calories, 2g total fat, 1g saturated fat, 0g trans fat, 6mg cholesterol, 1mg sodium, 10g carbohydrate, 0g fiber, 10g sugars, 0g protein, 7Est GL.
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Egg-Free
For Egg-Free Sugar Cookies, omit 1 egg. Reduce palm shortening or butter to ½ cup. Combine 1 tablespoon flax meal with 3 tablespoons hot applesauce; use this mixture to replace the egg in step 2. If the dough is too sticky to handle after it’s been rolled out, cut out the cookie shapes while the dough is on the parchment paper and transfer the cut dough on the parchment paper to the freezer. When dough is chilled, use a thin spatula to transfer the cookie shapes to prepared cookie sheet.
PHOTO OF HALLOWEEN SUGAR COOKIE BY CHRYSTSAL CARVER
Frosting
easy It’s hard to find good, allergy-friendly snacks.
MadeGood snacks are made in our purpose-built facility to ensure that they are free of the 8 most common allergens: peanuts, tree nuts, wheat, dairy, eggs, soy, fish and sesame. So you can trust that they’re allergy-friendly and school safe. Plus, they provide the nutrients of a serving of vegetables, are certified organic and non-GMO – so they’re healthy too. Not to mention, they come in a range of great tasting flavours!
MadeGoodFoods.com
Trust in something good. October/November 2017 GLUTEN FREE & MORE
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Halloween Party Ideas Cookie Decorating Set out undecorated cookies, colored frostings and sprinkles and let your guests decorate their own cookies. Trick-or-Treat Hide candy and little gifts around your house and let guests hunt for them. Pumpkin Carving Ask each guest to bring a pumpkin to carve. You provide the carving supplies, paint and pumpkin decorating crafts. Boo! Ball Decorate your house in black and white. Serve ghostthemed cupcakes, provide blackand-white candy and dance to fun Halloween music. Traditional Halloween Organize a costume contest. Serve Halloween-themed snacks. Dance to the Monster Mash.
Party Planning Tricks
P R E P: 2 0 M I N U T E S | R E F R I G E R AT E : 1 H O U R
Boo! Bark MAKES 24 OUNCES
This simple no-bake treat will thrill all the ghosts and goblins at your Halloween party. Chocolate bark is fun to make with kids. Adults can melt the chocolate and the little ones decorate. If you don’t have Halloween sprinkles and candy eyeballs on hand, use chopped Halloween candy. Serve Boo! Bark to your guests on a platter or wrap it up in individual servings as party favors. 20 ounces chocolate chips or chocolate chunks 2 tablespoons coconut oil or oil of choice ❧ Candy eyeballs ❧ Halloween-colored sprinkles ❧ Candy spiders
1. Line a 9x13-inch baking sheet with parchment paper. Set aside. 2. In a medium mixing bowl, combine chocolate and oil. Microwave on high 30 seconds at a time, stirring in between, until chocolate is almost melted. Remove hot bowl with oven mitts and set on a towel on the counter. Stir until chocolate is smooth.
Decide when to throw your party—before, after or instead of trick-or-treating. Ask your guests to inform you of food allergies when they RSVP. Set age-appropriate start and stop times for your little guests. Make sure party decorations aren’t too scary for the youngest goblins. Play music so your monsters can mash (and dance). Serve a balanced mix of treats and healthy snacks to avoid sugar crashes. Send leftover treats and decorations home with your guests as party favors.
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3. Using a spatula, spoon melted chocolate on prepared baking sheet. Spread chocolate evenly into a thin layer about ¼ inch thick. 4. While still warm, decorate chocolate with sprinkles, candy eyeballs and other fun Halloween-inspired candy. 5. Place in refrigerator and chill at least an hour. Break into bite-size pieces and serve. 6. Store in an airtight container in the refrigerator up to a week. Each 2-ounce piece contains 197 calories, 13g total fat, 9g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 20g carbohydrate, 2g fiber, 16g sugars, 2g protein, 10Est GL.
Shopping List For gluten-free and allergyfriendly products, check out these companies.
Chocolate Chips & Chunks Enjoy Life Foods enjoylifefoods.com Guittard guittard.com Pascha paschachocolate.com
PHOTO OF GHOST PRETZELS © THINKSTOCK/ISTOCK/JEN FOTO; BACKGROUND PUMPKIN TEXTURE © THINKSTOCK/ISTOCK/TENMAMI; PHOTO OF KIDS WITH PUMPKINS © THINKSTOCK/ISTOCK/CHOREOGRAPH
PHOTO OF HALLOWEEN BARK BY CHRYSTSAL CARVER
Decorative Sprinkles Edward & Sons edwardandsons.com
Snack Hacks
ColorKitchen colorkitchenfoods.com
Spooky Bowls Serve popcorn, chips and gluten-free crackers in plastic pumpkins or cauldrons. Seasonal Dips Hollow out small pumpkins and place bowls inside for dips.
Food Coloring
Children’s Party Games
Ghost Treats Wrap white tissue paper around lollipops and draw ghost faces on them.
Ring toss with witch hats
Personalized Cups Set up a cup-decorating station. Let each guest customize his/her own plastic cup with monster eyes, a paper mouth, fangs and nose.
Freeze dance to music
Poison Apples Place a clean stick in the center of each apple. Dip each apple in melted white chocolate tinted with black food coloring.
Treasure hunt for goodies
Witch’s Brew Pour punch in a clear glass bowl. Drop gummy worms into it just before serving. They’ll absorb some of the liquid and swell, creating the illusion that they’re moving. Alternatively, dye the punch with green food coloring and serve it with foodgrade dry ice so it bubbles and smokes. Alien Eyes Peel a bunch of green grapes and serve them in a bowl. Stick Ghosts Dip gluten-free pretzel sticks into melted white chocolate. Paint on eyes and mouths with black frosting.
India Tree indiatree.com
Palm Shortening Nutiva nutiva.com
Spectrum spectrumorganics.com
Bobbing for apples
Bean-bag toss into plastic pumpkin buckets
Tropical Traditions healthytraditions.com
Pretzel Sticks
Halloween bingo around the house
Gratify gratifyfoods.com
Yogurt
Pin the face on the jack-olantern
Photo booth with costume props
Halloween-themed piñata filled with allergy-friendly treats
Good Karma goodkarmafoods.com So Delicious sodeliciousdairyfree.com
Whipped Topping
So Delicious sodeliciousdairyfree.com Not every product sold by every company listed is glutenfree or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.
Contributor Chrystal Carver (glutenfreepalate.com) is a glutenfree food blogger and author of Sweet & Simple Gluten-Free Baking: Irresistible Classics in 10 Ingredients or Less.
October/November 2017 GLUTEN FREE & MORE
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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.
❧ 2 1½
❧ 6 4 2 1⁄3 8
tablespoon salt tablespoons olive oil, divided large shallot, minced cloves garlic, chopped (about 2 teaspoons) Juice of 1 large lemon tablespoons white wine teaspoons fresh or dried basil Pinch red pepper flakes, optional ounces fresh baby spinach ounces crumbled feta, more for topping, optional cups halved cherry tomatoes cup sliced Kalamata olives ounces uncooked gluten-free spaghetti
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 3 1 2
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.
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❧ Fresh ground black pepper, more
1⁄8 1 1 8
P R E P: 1 5 M I N U T E S | C O O K : 3 0 M I N U T E S
Spaghetti with Turkey Bolognese MAKES 4 SERVI NGS
All gluten-free cooks need an excellent Bolognese recipe in their culinary repertoire—and this is the recipe. The traditional version calls for pork, fatty bacon and heavy cream. This healthier option re-creates delicious flavor with turkey, turkey bacon and milk. You will use about half the sauce for this recipe. Leftover sauce keeps well in the refrigerator up to 3 days.
3 1 1 1 2 ½ 1 3
tablespoons olive oil, divided large carrot, diced large stalk celery, diced large onion, diced cloves garlic, diced or crushed teaspoon salt, divided, more to taste bay leaf ounces uncured turkey bacon, finely chopped 1 pound ground dark meat turkey 1 (28-ounce) can plum tomatoes, drained ¼ cup tomato paste
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to taste cups gluten-free beef broth cup white wine cup low-fat milk of choice cup freshly grated Parmesan cheese or dairy-free Parmesan cheese, divided, more as needed teaspoon ground nutmeg cinnamon stick tablespoon salt ounces gluten-free spaghetti
1. In a Dutch oven fitted with a lid, heat 2 tablespoons oil over medium-low heat. Add carrots, celery, onion, garlic, ¼ teaspoon salt and bay leaf. Cook about 8 minutes or until vegetables are tender, stirring occasionally. 2. Increase heat to medium-high and add remaining 1 tablespoon olive oil. Add chopped bacon, ground turkey and ¼ teaspoon salt. Sauté 5 minutes or until turkey is no longer pink. 3. In a bowl, cut drained tomatoes into pieces. Add tomatoes and their juice to Dutch oven. Stir in tomato paste and bring to a simmer. Add black pepper, beef stock, white wine, milk, ¼ cup cheese, nutmeg and cinnamon stick. Simmer partially covered 30 minutes. 4. While sauce is simmering, stir 1 tablespoon salt into a large pot of water. Place over high heat and bring 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. When spaghetti is done, drain it (do not rinse), reserving 1 cup of pasta water to add to sauce if it becomes too thick. Transfer drained spaghetti to a large bowl. 5. Remove bay leaf and cinnamon stick from sauce. Check seasonings and add more salt and pepper, to taste. 6. Spoon some sauce over spaghetti and toss to coat evenly. Add more sauce, as desired. Transfer spaghetti to a large serving platter and sprinkle with remaining cheese. Each serving contains 421 calories, 15g total fat, 4g saturated fat, 0g trans fat, 51mg cholesterol, 291mg sodium, 52g carbohydrate, 6g fiber, 6g sugars, 22g protein, 28Est GL.
PHOTOGRAPHY BY OKSANA CHARLA
1½ 1 ½ ½
Sample our complete pasta guide on page 44.
P R E P: 3 0 M I N U T E S | C O O K : 2 0 M I N U T E S
Spaghetti Primavera MAKES 6 SERVI NGS
Primavera means spring vegetables. This recipe calls for in-season veggies or a medley of any vegetables you have on hand. Colorful and flavorful, this dish is best served in a large ceramic bowl where everyone can enjoy the colors before they dig in. You can also make this recipe with a short cut of pasta like penne. This pasta recipe benefits from cooking the pasta in the sauce and veggies for a couple of minutes to meld the flavors. 1 tablespoon salt 2 tablespoons butter or olive oil, divided 3 tablespoons olive oil, divided 1 medium onion, chopped 3 cloves garlic, minced or crushed 3 whole large carrots, peeled and sliced diagonally 2 medium zucchini, sliced diagonally 1 red bell pepper, seeded and cut in strips 18 cherry tomatoes, cut in half 12 ounces gluten-free spaghetti or other gluten-free pasta
SPAGHETTI PRIMAVERA PHOTO BY BETH HILLSON
Sauce 1⁄3 cup dry white wine 1 cup gluten-free chicken broth ¾ cup milk of choice or a combination of white wine and gluten-free chicken broth 1 tablespoon butter or olive oil ½ cup grated Parmesan cheese, crumbled goat cheese, ricotta cheese or dairy-free cream cheese ❧ Salt and pepper, to taste 8-10 basil leaves, more to taste and for garnish ½ cup frozen peas ❧ Parsley, for garnish
1. Stir salt into a large pot of water. Place on high heat to boil. 2. In a large skillet or a wok, heat 1 tablespoon butter with 2 tablespoons olive oil over medium-high heat. Add onion and garlic and cook 2 minutes or until onion begins to soften. Add carrots and cook about 2 minutes. Transfer to a large platter, leaving some onions in the pan, if possible. 3. Place 1 tablespoon butter and 1 tablespoon oil in the large skillet or wok. Add zucchini and sauté 2 minutes. Add red pepper strips and tomatoes and sauté another 1 to 2 minutes. (Do not overcook or vegetables will become mushy.) Transfer vegetables to the large platter. Do not wipe out the pan. 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 so they don’t clump. When spaghetti is done, drain it. (Do not rinse.) 5. To make the sauce, pour wine in heated skillet or wok. Add chicken broth and scrape the bottom of the pan to mix in the flavors from the vegetables. Cook 1 to 2 minutes or until liquid starts to reduce and thicken. Add milk. Swirl in 1 tablespoon butter. (You can add goat cheese, ricotta or dairy-free cream cheese to this mixture; stir until blended. If using Parmesan, add it at the end.) 6. Check seasonings and add salt and pepper to taste. Thinly shred basil leaves and add to sauce. Add peas and stir. 7. Add reserved vegetables to sauce. Then add al dente pasta. Heat 1 minute, stirring to coat pasta with sauce. 8. Transfer to a large serving bowl. Top with Parmesan cheese or cheese of choice and parsley. Each serving contains 432 calories, 19g total fat, 7g saturated fat, 0g trans fat, 25mg cholesterol, 763mg sodium, 59g carbohydrate, 8g fiber, 10g sugars, 12g protein, 34Est GL.
Shopping List For gluten-free and allergyfriendly products, check out these companies.
Beef & Chicken Broth Pacific Foods pacificfoods.com
Chicken Sausage Aidells aidells.com
Parmesan Cheese Follow Your Heart followyourheart.com Go Veggie goveggiefoods.com Not every product sold by every company listed is glutenfree or allergy-friendly. Read labels carefully. When in doubt, confirm ingredients directly with the manufacturer.
SMART CHOICE
Made with three simple ingredients— rice, quinoa and amaranth—Living NOW Gluten-Free Pastas have the delicious flavor and texture you expect from traditional pasta.
Sponsored by LivingNOW
Beth Hillson (bhillson@GlutenFreeAndMore.com) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (DaCapo Lifelong).
October/November 2017 GLUTEN FREE & MORE
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BY MARY CAPONE
Celiac in Paris Find gluten-free heaven in French patisseries
68 www.GlutenFreeandMore.com October/November 2017
EIFFEL TOWER PHOTO © THINKSTOCK/ ISTOCK/ADISA
A
fter an absence of over 30 years, I recently returned to Paris in search of gluten-free pastry. I was longing to taste authentic French madeleines, croissants, eclairs and tarts—without the gluten. This city is famous for its wonderful patisseries. Had any of them embraced the glutenfree movement? I discovered that a very small selection of patisseries offers artful gluten-free (and sometimes dairy-free and egg-free) baked goods. These French bakers bring something decidedly different to the gluten-free table. They use naturally gluten-free whole-grain flours, like buckwheat, brown rice, quinoa, chickpea, chestnut, almond and nut flours, but little or no starch or gum! (For a delicious example, see our recipe for French Madeleines, page 70.) These Parisian patisseries and cafés are worth the plane ticket.
Helmut Newcake storefront
PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS
Right Bank: Near Place de Republique, Opera de Paris, Oberkampf District, Louvre Museum, Notre Dame Opened in 2011, Helmut Newcake: La Patisserie Sans Gluten is heralded as the first gluten-free bakery in Paris. Gluten-intolerant pastry chef Marie Tagliaferro and her partner Francois offer classic French pastries, savory appetizers and breads without gluten. The shop’s two locations—36 rue Bichat (10th arr.) and 28 rue Vignon (9th arr.)—are close to Place de Republique and Opera de Paris, respectively. I visited the rue Vignon shop, which had a few café tables and a take-out counter. Despite its small size, the selection was impressive—moist gluten-free, dairy-free almond cakes, Paris-Brests (flaky flower-shaped pastry filled with light hazelnut cream), pate au choux (pastry topped with chocolate, raspberry or salted caramel ganache), éclairs (chocolate and salted caramel), a large variety of tartlets and more. In addition, there was a daily lunch selection of pizza, quiche and salad. This location was very popular with the lunch crowd. A steady line of customers picked up box lunches. I left with their last loaf of round bread (a hearty loaf made with buckwheat, rice and chestnut flours). I was lucky, since the bakery often sells out by noon. This patisserie is a must-stop on your eating tour of Paris. helmutnewcake.com Located on a charming street in the Oberkampf district, Chambelland is a hidden gem. When I arrived at lunchtime, a line of customers stretched around the corner. This shop is known for gluten-free breads and
Top: Pastries at Helmut Newcake Bottom: Bread counter at Chambelland
pastries made with organic buckwheat and organic white rice flours milled in the mountains of Provence, a mill the bakery owns. Gluten-free food is taken seriously here. Stacks of flour bags marked agriculture biologic (organic) and certified sans gluten (gluten-free) divided the café into seating and counter sections. Seeded boules and focaccia breads featuring olives, poppy seeds, sesame seeds, figs, nuts and even chocolate were neatly displayed in pastry cases. All breads were gluten-free, dairy-free and baked fresh daily. Made without starches or gums, they were thick-crusted, hearty and very flavorful. Desserts included cheesecake with an amaranth crust, fig and citron tartlets, fresh fruit salads and dark chocolate brownies. chambelland.com A gluten-free café and small restaurant in the 8th arr. district, Thank You My Deer opened its doors in 2013. It offers many dairy-free and vegan options that appeal to locals and tourists alike. When I visited, wooden shelves were lined with crusty rice and buckwheat-flour breads
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PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS
P R E P: 5 – 1 0 M I N U T E S | C H I L L : 3 0 – 6 0 M I N U T E S | BAKE: 10 MI N UTES
French Madeleines MAKES 12 MADELEINES
This recipe is courtesy of Jana Krishantha, co-founder of Thank You My Deer gluten-free bakery in Paris. We translated it from French, switched it from metric and downsized it for home kitchens. For best results, do not replace the eggs in this recipe.
Left Bank: Near the Eiffel Tower, Rodin Museum An easy walk from the Eiffel Tower and the Rodin Museum, Maison de la Chantilly (47 rue Clerc) is a decadent dessert café known for its incredible Chantilly whipped cream made with the milk of Normandy cows. Although not all items were gluten-free, their coffee and hot chocolate slathered with cream and a gluten-free Pavlova cake topped with fresh figs and berries were worth the visit. maisondelachantilly.com Mad’eo is located at 14 rue de Cadix, a short metro ride from the Eiffel Tower. Owners Anne-Laure and François make Breton-style crepes and homemade ciders, recipes from their childhoods. Using only buckwheat flour and fresh, house-made ingredients, this café
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A sample of tartlets at Helmut Newcake: La Patisserie Sans Gluten
offers many bakery items that are naturally gluten-free. I tried the house favorite, Bécassine, a savory crepe that was light and crispy on the edges and filled with artisan goat cheese, tomatoes, spinach and crème fraîche. Then
PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS
free of gums, preservatives, lactose and even eggs. Fresh-baked daily, pastries included fruitfilled muffins (moist, slightly sweet), madeleine cakes and traditional French butter cakes (light, lemony, perfect sponge). This café served breakfast (a classic selection of farm-fresh eggs, Italian meat and buckwheat toast or a large bowl of buckwheat granola and fresh fruit) and lunch. Brunch was offered on Saturdays and Sundays. I grabbed a bag of their house-made buckwheat granola for an on-the-go snack. thankyoumydeer.com Yummy & Guiltfree Bar a Gaufres (Bar of Waffles) is an outdoor café located just north of the BHV Marais and within walking distance of Notre Dame. Although this casual restaurant is more of an enclosed food cart than a sit-down affair, it didn’t stop long lines from forming. When I was there, owners Jonathan and Cherie made waffles that were gluten-free, dairy-free and vegan, topped with an assortment of fresh organic veggies, meats and sauces. Their Croque Monsieur waffle was light and crisp with a generous portion of ham and cheese covered in a lactose-free béchamel sauce. A vegetarian waffle was smothered in homemade ratatouille (a vegetable sauté with a light olive oil sauce). Amazing dessert waffles were filled with dairyfree cream—lemon, vanilla and pistachio. There was even a cheesecake waffle on the menu. yummyandguiltfree.com
GLUTEN-FREE MAISON KAYSER BREAD PHOTO © LOREN SONNENBERG; WWW.GLUTENFREEJETSET.COM
PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS
Ingredients 5 tablespoons butter or non-hydrogenated shortening ½ teaspoon pure vanilla extract or the contents of ½ fresh vanilla bean pod 2 large eggs 1⁄3 cup sugar ½ cup almond flour, white rice flour or brown rice flour 1 teaspoon baking powder
1. In a small saucepan over medium-low heat, gently melt butter. Stir in vanilla and set aside to cool.
2. In a large bowl, whip together eggs and sugar until just combined. Don’t overmix.
3. In a separate bowl, whisk together flour and baking powder until thoroughly combined. Add to egg mixture, beating just until ingredients are combined and mixture is smooth. Do not overbeat. Add melted butter mixture, beating just enough to combine. Refrigerate batter 30 to 60 minutes. 4. Preheat oven to 350°F. Lightly grease a madeleine pan and dust it with gluten-free flour. 5. Pour batter into prepared madeleine pan, equally filling molds to their rims. 6. Place in preheated oven and bake 10 minutes or until done. 7. Take madeleines out of the oven and immediately remove them from the pan. Place on a wire rack to cool.
Author Mary Capone (center) with Vale (patissier) and Jana (co-founder) of Thank You My Deer. Each madeleine contains 100 calories, 6g total fat, 3g saturated fat, 0g trans fat, 48mg cholesterol, 102mg sodium, 11g carbohydrate, 0g fiber, 6g sugars, 2g protein, 7Est GL.
I ordered their classic dessert crepe, which was lightly dressed with honey from Brittany and a squeeze of fresh lemon juice. madeo.bzh
Locations throughout Paris Maison Kayser is a bakery that offers multiple kinds of bread, a few of which are prepared gluten-free, as well as a small selection of gluten-free desserts. With 18 locations in Paris, you can find this bakery on both banks of the city. Each location offers a different selection of products. When I was there, Maison Kayser at 4 rue de l’Echelle had the best gluten-free menu and a display of pastries. Its few gluten-free options were displayed behind a separate glass case to address cross contamination. maison-kayser.com
Maison Kayser’s chickpea, fruit & nut breads
Contributor Mary Capone (bellaglutenfree.com) is author of The Gluten-Free Italian Cookbook (The Wheat Free Gourmet Press) and owner of Bella GlutenFree, a company that produces healthy, allergy-friendly baking mixes.
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B Y W E N DY M O N D E L LO
Adult-Onset Allergies Food allergies aren’t just for kids
Immune System Shift It is not clear why some adults suddenly react to foods that they’ve been eating without incident their entire lives, says Sayantani (Tina) Sindher, MD, clinical assistant professor of allergy and immunology in the Department of Medicine, division of Pulmonary & Critical Care Medicine at the Sean N. Parker Center for Allergy & Asthma Research at Stanford University. About 15 percent of adults with food allergies developed their condition after age 18, according to a 2014 study from Northwestern University’s Feinberg School of Medicine. “Prior to the study, it was thought that adult-onset food allergies were quite rare,” Sindher says. While pediatric allergies skew male, the Northwestern study found that more
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women than men develop adult-onset food allergies. Adults typically have their first reaction in their early 30s. Study results suggest that an older age at diagnosis is associated with more severe reactions. In the study, the most common foods implicated were shellfish, tree nuts, finned fish, soy and peanuts. While it was already known that shellfish and fish would be at the top of the list, Sindher says, the surprise was seeing tree nuts, soy and peanuts, which are usually associated with childhood food allergies. Adults at risk for food allergy tend to have other allergic diseases, such as seasonal allergies and eczema. The Northwestern study showed that 67 percent of people with adult-onset food allergies also have atopic conditions, such as
ALLERGY TEST PHOTO © SHUTTERSTOCK/IMAGEPOINT FR
J
ennifer Venuti thought the spiciness of a fish taco was making her lips tingle. But when she felt her heart racing and was hit with horrible stomach pains, she knew something else was going on. She and her teenage son quickly left the restaurant to drive to her hometown in New York’s Finger Lakes region. But the 20-minute drive was not possible. She had difficulty breathing and her skin became blotchy. Wheezing and coughing, she stopped at a nearby emergency department and passed out as she entered the hospital. She woke up in a bed and was told that the staff had administered epinephrine, prednisone and Benadryl. A few bites of a fish taco that she had eaten many times before introduced Venuti, then 44, to the world of adult-onset food allergies. While she had reacted to penicillin as a child and to morphine after surgery in her 30s, she had never before been allergic to any foods.
health
PHOTO OF FOOD WITH YELLOW ALLERGY TAPE © SHUTTERSTOCK.COM/AFRICA STUDIO
About 15 percent of adults with food allergies developed their condition after age 18. asthma, allergic rhinitis (often called hay fever) or chronic dermatitis. There’s a shift in the immune system of allergic individuals compared to nonallergic individuals, Sindher says. But when the shift occurs, what triggers it and whether it can be reversed are still unknown. More research is needed. “Once we have a better understanding about why and how food allergies develop in the first place, we can better understand why and how food allergies may develop in adulthood,” she says.
Emotional Toll Experiencing anaphylaxis to food for the first time during adulthood has been lifechanging for Venuti.
Just one week after the fish taco incident, she was still trying to figure out which foods to avoid and how to eliminate cross-contact. She innocently grabbed a French fry that was sitting on her husband’s plate next to lobster and had an anaphylactic reaction within minutes of eating it, requiring epinephrine. She has had eight anaphylactic reactions in the two years since. Venuti has had multiple tests for food allergies (going into anaphylaxis during one of the skin tests) and other medical conditions, but the results have been inconclusive. Her doctor has told her to always carry epinephrine, not to eat any seafood, avoid food made in fryers (a common place for cross-contact with seafood)
and emphasize unknown food allergies to waiters when eating out. “It has completely changed my social life,” Venuti says. “I was a foodie and now I’m afraid to eat most things that I don’t cook myself.” That fear is not uncommon, nor is the feeling of being upset by the diagnosis and its implications. Since adult brains are more firmly set in their thoughts and behaviors, the need for drastic lifestyle changes usually elicits internal conflict and emotional resistance, says Sloane Miller, LMSW, psychotherapist, specialist in food allergy management and founder and president of Allergic Girl Resources. “For adults who have been eating a certain way for their entire lives suddenly
Non-GMO Gluten Free Less than 350mg sodium per serving Less than 90 Calories per serving No seed oils High In Fiber
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health
How to Manage When faced with a new food allergy, adults must learn how to handle various professional and social situations, such as dating, travel, business meals and family functions. To navigate business dinners, Moore regularly works to manage her anxiety. Before a meal, she does a visualization exercise of seeing safe food and eating safely so that she can go into the situation calmly. Diligence also helps Moore enjoy travel. She makes sure to inform the people she is with about her allergies and always carries food allergy cards (translated for international travel) to present at restaurants. “I no longer feel shame about it,” says Moore, who is a member of the Food Allergy Research & Education (FARE) Community Engagement Council for the Boston area. “Speaking up about my
Food Allergy Tips Sloane Miller, founder and president of Allergic Girl Resources, says there are several basic tools everyone should have in their arsenal to deal with an anaphylactic reaction: Access to emergency medication. Have two epinephrine auto-injectors and any other prescribed medications with you at all times. A safe person. There should be at least one person in your daily life who knows where you keep your medication and is trained how to help you in an emergency. Anaphylaxis action plan. This written plan is created with your allergist. Have a hard a copy at home, keep a photo of it on your smart phone and share a copy with your safe friends and loved ones so they know how to aid you in an emergency. Medical alert jewelry. This lets others know about your medical condition. This is especially important if you are unable to communicate. Buddy system. Whenever you are out and your allergens are present, pick a buddy to help you in case there is an emergency. It can be a co-worker, your romantic partner, a trusted family member or a good friend. Restaurant backup. When at a restaurant or bar alone, make friends with the manager or bartender. Tell them: “I have severe, life-threatening food allergies. Here’s where I keep my medications. If there’s a problem, call 911.”
allergies also helps educate others. Then when I go out to dinner, I have the whole table of people looking out for me.” To get a proper diagnosis, adults should visit an allergist if they think a food might be causing them to react, says James R. Baker Jr., CEO and chief medical officer of FARE. He recommends writing down the symptoms experienced, the foods that were ingested and how soon the symptoms appeared after eating. “Developing a food allergy as an adult may require big adjustments,” Baker says. “But keep in mind that you can continue to live well with food allergies.”
Contributor Wendy Mondello is a health writer. She has a teen with asthma and multiple food allergies.
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Tell Me More
For additional information about adult-onset food allergies, check out these resources. Allergic Away and Afraid allergicawayandafraid.com Allergic Girl Resources allergicgirl.com Food Allergy Research & Education foodallergy.org/resources/adults Sean N. Parker Center for Allergy and Asthma Research at Stanford University med.stanford.edu/ allergyandasthma
PHOTO OF FOOD WITH YELLOW ALLERGY TAPE © SHUTTERSTOCK.COM/AFRICA STUDIO
to have an extremely negative physiological response to a trusted food is not only terrifying but also requires a whole new set of thoughts and behaviors—quickly,” says Miller, author of Allergic Girl: Adventures in Living Well With Food Allergies (Wiley). Although Amanda J. Moore, MSHS, grew up allergic to tree nuts, she was shocked that she could develop new allergies as an adult. A severe reaction to avocado in her 20s was the start of several new food allergies, including peanuts, tomatoes, apples and peaches. She also avoids gluten. During her early 30s, when she and a friend were traveling by ferry between the Greek islands, Moore ate a plain cut-up tomato (previously a safe option). She started reacting instantly with an itchy mouth, swelling of her lips and tongue, nausea and wheezing. When she reacts, she usually becomes confused and feels the desire to be alone. “That’s always the scariest part. I’m absolutely terrified that I will be reacting and go somewhere by myself away from help,” says Moore, 38, who used her epinephrine autoinjector to stop the reaction on the ferry.
health
Research Roundup
BY ALICIA WOODWARD
Early Life Infections A new German study suggests that the risk of developing celiac disease is higher in children who have gastrointestinal infections during their first year of life. Increased risk was also seen from early respiratory tract infections, but to a lesser extent. It wasn’t clear whether early infections directly cause the higher risk or whether changes in the microbiome or specific immune responses are responsible. According to the study’s lead author Dr. Andreas Beyerlein, the higher risk might be associated with “permanent inflammation of the gastrointestinal tract in early childhood,” not because of a specific virus or bacteria. The study was published in the American Journal of Epidemiology.
PHOTO OF CHILD HOLDING PEANUTS © THINKSTOCK/ISTOCK/TANAWUT PUNKETNAKORN
The latest medical news for people with allergies and food sensitivities
Peanut Immunotherapy
No Biopsy for Celiac Diagnosis
A new study on peanut immunotherapy examined the effects of increasing the peanut protein threshold (called the eliciting dose) used with the Viaskin Peanut patch. Developed by DBV Technologies, the Viaskin Peanut patch delivers biologically active compounds to the immune system through intact skin. It is currently in Phase III trials and not offered for sale. The study found that increasing the eliciting dose reduced the risk of an allergic reaction from accidental exposure in peanut-allergic children by 99 percent. Researchers explored the implications of the increased dosages using real-life snacks (such as cookies, doughnuts and snack chip mixes) that peanut-allergic children might actually ingest when unwittingly facing allergen exposure. The study was published in the Journal of Allergy and Clinical Immunology.
Certain children can be accurately diagnosed with celiac disease without undergoing a biopsy, according to the findings of a large international study. The study validates guidelines set by the European Society of Pediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN). These guidelines state that children in Europe who have TGA-IgA levels ten times above the upper limit of normal, a positive result from EMA testing (using a second blood sample) and at least one celiac symptom can be definitively diagnosed with celiac disease and avoid an endoscopy. The researchers say that in these cases, there is no need for positive results from genetic testing (HLA-DQ2/DQ8), which the ESPGHAN guidelines recommend. Endoscopic biopsy is considered the gold standard for celiac diagnosis in the United States. The study was published online in the journal Gastroenterology.
Type 1 Diabetes & Celiac Children with type 1 diabetes have a higher rate of celiac disease and that rate varies by region, according to an Australian study published online in Diabetes Care. The two autoimmune conditions have a shared genetic risk. Researchers looked at the prevalence of celiac disease in well over 52,000 children and teens with type 1 diabetes in the United States, the UK, Australia/ Asia and Germany/Austria. Overall, 3.5 percent of the children had celiac disease, with prevalence rates ranging from 1.9 percent in the United States to 7.7 percent in Australia. (About 1 percent of the world population has celiac.) In this study, girls were more likely than boys to have celiac disease. On average, the kids with celiac were diagnosed with diabetes at 5.4 years of age; those without celiac were diagnosed at age 7. The study revealed that children with celiac were likely to be shorter, suggesting the benefit of celiac screening in kids with type 1 diabetes.
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BY MEGY KARYDES
Healing Herbs & Spices Your spice rack as a secret weapon
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Antioxidant Power Many herbs and spices contain antioxidants that neutralize free radicals or damaged cells that can lead to cancer, inflammation and other health problems,” says Sonya Angelone, MS, RDN, CLT, dietitian and spokesperson for the Academy of Nutrition and Dietetics. Cloves, cinnamon, oregano, turmeric and cumin rank high in antioxidants, as measured by their oxygen radical absorbance capacity (ORAC) values. Blueberries are well known for their antioxidant power—but one teaspoon of ground cinnamon has a higher ORAC value than a half cup of blueberries. The key is using enough spices consistently so that they can make a big difference, Doherty says. Both fresh and dried herbs and spices are excellent sources of antioxidants, although fresh comes out ahead in this regard. Yet dried herbs and spices are powerful, too, Doerfler says. Since dried herbs and spices lose their potency over time, use them quickly or replace them in six to 12 months. Also, check labels to make sure your spice blends are gluten-free. “Many seasoning blends can contain food starch or gluten as a binder,” Doerfler warns.
Use in Cooking A great way to regularly incorporate spices like turmeric, ginger and peppermint is in foods. “Turmeric is best consumed when added to a curry or a stew and served over a gluten-free grain,” Doerfler says. It can also be brewed into a turmeric tea or a soothing golden milk. One of Doerfler’s favorite ways to use herbs and spices is to make a mixture of mashed fresh herbs, spices, garlic and oil and keep it in a sealed container in the refrigerator—similar to a sofrito used in Puerto Rican or Latino cuisine. When ready to cook, simply add a spoonful of the mixture to dishes.
PHOTO OF MEDICINAL HERBS AND SPICES © SHUTTERSTOCK.COM/MARILYN BARBONE
A
pinch of cinnamon or a teaspoon of grated ginger can enhance more than the food on your plate. When you add herbs and spices to your diet, you may also be enhancing your health—especially if you suffer from digestive issues. Indian Ayurvedic medicine has used five spices— cardamom, coriander, cumin, fennel and ginger—for thousands of years to aid with digestive health. That dish of fennel seeds at the door of your favorite Indian restaurant? Turns out it’s more than a breath freshener; fennel is a digestive aid that reduces gas and bloating, says Christine Doherty, ND, a naturopathic doctor who specializes in malabsorption conditions. Spices have been part of ancient cuisines for a reason, Doherty says. Many pungent spices have gastrointestinal and antimicrobial properties. For instance, ginger helps fight inflammation and also acts as an immediate digestive aid for nausea. Oregano and basil have antifungal properties and can protect against infection. Herbs and spices offer a bevy of health benefits, agrees Bethany Doerfler, MS, RDN, clinical research dietitian in the division of gastroenterology at Northwestern Medicine in Chicago. “Foods such as honey, peppermint leaves, turmeric, raw garlic, oregano and its oil have been used for both their anti-inflammatory and antimicrobial properties for centuries,” she says.
Spice is Nice She recommends using ginger and peppermint in teas and smoothies. “To make a tea, grate fresh ginger root and mash several mint leaves in a mug. Add boiling water and let steep for five to 10 minutes before enjoying,” she says. “For a spicy kick, add a small piece of fresh ginger to your next smoothie.”
Medicinal Properties of Oil Herbs and spices have a health-promoting attribute that’s often overlooked. The plant oils found in the leaves can have medicinal properties that can be used topically or made into teas, depending on the plant. “Peppermint oil is used to stop spasms of the intestines in patients with irritable bowel syndrome,” Doerfler says. “Since many patients with celiac disease or other digestive issues have IBS-like symptoms, this can be an important treatment tool.” Angelone agrees: “Oils of peppermint, rosemary and thyme can help support GI function, soothe occasional discomfort and help reduce mild gas.” A few small studies have suggested that oregano oil can act as a natural antibiotic, killing bacteria as efficiently as some prescription antibiotics in patients who suffer from small intestinal bacterial overgrowth (SIBO), Doerfler says. But check with your physician before using any oil or supplement. Oils can be very powerful and cause harm if used improperly or too long. “This should only be done under the supervision of a qualified health professional,” Angelone says. With their many wellness benefits, herbs and spices can help gastrointestinal issues. Sprinkle some on your food or enjoy some in teas to spice up your health.
Megy Karydes (megykarydes.com) is a Chicagobased freelance health writer.
Cinnamon is high in antioxidants. It may assist in relieving intestinal gas and indigestion. It can also be used to help regulate insulin and blood sugar levels. Because cinnamon is naturally sweet, it can help decrease the need for added sugar. Ginger can alleviate nausea. It may help ease heartburn and relieve gas and bloating. Licorice Root may relieve irritation of the mucous membranes and soothe GI tract inflammation. It can have a mild laxative effect. Deglycerized licorice (refined from the root) is often used for ulcers and gastritis. However, people with high blood pressure, edema, congestive heart failure, low blood potassium or pregnancy should use caution. Note that licorice candy usually contains gluten. Oregano can have antimicrobial, antibacterial properties. Slippery Elm and Marshmallow Root have been found to help with heartburn/reflux. Turmeric has anti-inflammatory properties. It can also help reduce intestinal gas and facilitate the expulsion of gas. Curcumin is the active substance in turmeric.
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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.
Be a food detective 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 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.
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 Beers, Ales, Lager Breading & Coating Mixes Brown Rice Syrup Communion Wafers Croutons Dressings Drugs & Over-the-Counter Medications Energy Bars Flour & Cereal Products Herbal Supplements Imitation Bacon Imitation Seafood
Marinades Nutritional Supplements Pastas Processed Luncheon Meats Sauces, Gravies Self-basting Poultry Soup Bases Soy Sauce and Soy Sauce Solids Stuffings, Dressings Thickeners (Roux) Vitamins & Mineral Supplements
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.
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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.
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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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in your
Slow Cooker
Substitution Solutions
Gluten Free & More Pantry For 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
lemon juice or 1 tablespoon cider vinegar (Let stand until slightly thickened.) cup coconut milk cup rice milk cup fruit juice cup water
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
1 7⁄8 7⁄8 7⁄8
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) ¾ cup tapioca starch/flour ¾ 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. 1¼ cups sorghum flour 1 cup white or brown rice flour (or combination) ¾ 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) ¾ cup bean flour or chickpea flour ¾ 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 (NonDairy) Buttery Spread or Sticks 8 tablespoons Spectrum Organic Shortening 8 tablespoons coconut oil 8 tablespoons vegetable or olive oil For reduced fat: 6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice
Egg
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Depending on the recipe, replace 1 large egg with 1 of the following: ➥ Flax or Chia Gel: 1 tablespoon flax meal, ground chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 5 minutes or until thickened. Use without straining.) ➥ Egg Replacer: Ener-G Foods egg replacer, according to package directions ➥Tofu: 4 tablespoons pureed silken tofu + 1 teaspoon baking powder ➥ Applesauce: 4 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder IMPORTANT! Replacing more than two eggs can change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu, if soy is tolerated. Because egg substitutions add moisture, you may have to increase baking times slightly.
Nuts
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Depending on the recipe, replace tree nuts or peanuts with an equal amount of 1 of the following: Toasted coconut flakes, Sunflower seeds, Toasted sesame seeds (use only 2 to 3 tablespoons), Crushed cornflakes, Crushed crispy rice cereal, Crushed potato chips OR Pumpkin seeds
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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
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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
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■ Dairy-Free ✱ Dairy-free substitutions provided. ■ Egg-Free ✱ Egg-free substitution instructions provided.
■ Soy-Free ✱ Soy-free substitutions provided. ■ L ow Sugar Recipe contains 5g of sugar or less per serving.
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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
■ G luten-Free All recipes in this magazine are gluten-free.
■ No Peanuts, No Nuts ✱ Nuts can be omitted or substitutions provided.
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■ L ow 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
Advertise in our December/January 2018 issue. Advertising Space Deadline: September 19, 2017 For information, contact Susan Tauster at stauster@GlutenFreeAndMore.com or call 630-858-1558.
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
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food for thought
BY SANDRA BEASLEY
“What Do You Eat?” I wonder what answer you anticipate— that this will be the big reveal of my diet of air, of spun gold, of broiled unicorn. Cooking must be so hard for you. Perhaps you picture one big bowl of bland slurry. Perhaps my plate, in your mind, is a forlorn jigsaw puzzle: a hole where the biscuit should be. Perhaps you’re like the woman who, after I asked that dressings be held off, that sauces be set to the side, took to calling my dishes “naked.” Look, I got a naked chicken just for you. We’ll all have naked salad tonight.
Let me show you how pork shoulder yields to nothing but salt and slow heat. Let’s cool gazpacho with mint and melon. Let’s curry the potatoes and squash. Take away the milk and the eggs, the salmon and crab, almonds, peanuts, wheat, gluten, soy, corn, sesame— I’ll still have recipes to spare. What do you eat? That must be so hard for you, cooking. Only if your imagination’s pantry is bare. Contributor Sandra Beasley is the author of three collections of poetry and a memoir, Don’t Kill the Birthday Girl: Tales from an Allergic Life (Crown).
82 www.GlutenFreeandMore.com October/November 2017
WOMAN WITH FRESH FOOD © THINKSTOCK/ISTOCK/CENTRALTALLIANCE
Let me introduce you to the pleasures of naked salad: kale massaged to sweetness, hearts of palm, chili, onion, the ripe moonrise of an avocado.
San-J 3-Step Stir-Fry Step 1. Choose 1 pound of your favorite protein – like beef, chicken, pork, shrimp, or tofu.
Step 2. Choose 4 cups of your favorite veggies – think red bell peppers, snow peas, carrots, onions, broccoli, and cauliflower.
Step 3. Stir-fry protein, veggies and 3/4 cup of your favorite San-J Asian Cooking Sauce. Serve with rice, grain, or noodles.
Sizzle Your Way to a Delicious, Healthy Dinner in Minutes. San-J Asian Cooking Sauces can make your life easier with quick and easy stir-fry dinners that the whole family will love. Made with authentic San-J Tamari Soy Sauce, all of our cooking sauces have a rich taste with no artificial preservatives, flavors, or colors added. They are certified gluten free, kosher, and verified Non-GMO. Try our new Hoisin sauce! Visit san-j.com/stirfry for recipe ideas.
© 2017 San-J International, Inc. www.san-j.com
October/November 2017 GLUTEN FREE & MORE
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Pasta Reinvented
www.explorecuisine.com 84 www.GlutenFreeandMore.com October/November 2017