Chocolate Chip Cookies !

#1 magazine for celiac, gluten sensitivity & food allergies

GLUTEN APRIL/MAY & MORE FREE 2018

CHOCOLATE CHIP COOKIE REVIEW & RECIPES CHOCOLATE & RECIPES REVIEW COOKIE CHIP Delicious Eating • Healthy Living Chocolate IVE R US EV L IE C W X E & MORE Chip Cookies ! & Packaged GlutenGluten FreeFreeChocolate Chip Top Brands & Best Recipes Cookies page 58 I SUPER-FOOD BREAKFASTS I Eat Healthy super foods salads & soups FIESTA! I power breakfasts

SPRING SALADS I & SOUPS SPRING Help! GF VEGAN in My House PREGNANT & CELIAC I PREGNANT Pregnant with Celiac Disease MEAT ALLERGY Surprising Link Tick Bites & Meat Allergy April/May 2018

Whole30 DietDiet Product Picks Display until May 31, 2018 GlutenFreeandMore.com

GlutenFreeandMore.com BigG-GFPrintAdv2_GF+More_8_375x10_875 copy.pdf 1 10/19/17 1:56 PM

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contentsApril/May 2018

features

28 H omemade Chocolate Chip Cookies America’s all-time favorites, fresh from your oven. 34 Power Breakfasts A better way to start your day. 40 Spring Forward A fresh take on soups & salads. 44 Favorite Cakes These delicious recipes take the cake. 50 Fiesta Fare Celebrate party food from Latin America. 58 The BEST Packaged GF Chocolate Chip Cookies We tested over 40 brands to find the best chocolate chip cookies you can buy. GF Foodie 66 1 Chef, 5 Inspired Recipes Gr ab a plate! Allergy-friendly products shine in these noteworthy dishes. on the cover Company Spotlight Homemade Chocolate Chip Cookies, page 31.

#1 magazine for celiac disease, food allergies & sensitivities

GLUTEN APRIL/MAY & MORE FREE 2018 22 Follow Your Heart in every issue The founders of this company followed

CHOCOLATE CHIP COOKIE REVIEW & RECIPES CHOCOLATE & RECIPES REVIEW COOKIE CHIP Delicious Eating • Healthy Living 6 We Hear You their hearts to plant-based products. Chocolate IVE R US EV 9 Editor’s Note L IE C W X E & MORE Chip Cookies ! Packaged GGlu lutenten FreChocolate Chipe Top Brands & Best Recipes Cookies page 36 I SUPER-FOOD BREAKFASTS I 11 Contributors Eat Healthy super foods salads & soups 26 Ask the Chef FIESTA! I power breakfasts

SPRING SALADS I & SOUPS SPRING Help! GF VEGAN 77 Gluten-Free Diet Quick Guide in My House PREGNANT & CELIAC I PREGNANT Pregnant 78 GF Flour Replacements with Celiac Disease MEAT ALLERGY Surprising Link 79 Substitution Solutions Tick Bites & Meat Allergy April/May 2018

Whole30 Diet Product Picks Display until May 31, 2018 GlutenFreeandMore.com 80 Recipe Index & Allergen Guide COVER PHOTOGRAPHY BY CHRYSTAL CARVER BY CHRYSTAL PHOTOGRAPHY COVER April/May 2018 GLUTEN FREE & MORE 3 74 4

eliac &Pregnant answersood editor Hillson your Beth elp! There’s a Vegan inMyHouse! e checkedoutdozens of Whole30-approved Picks Product hole30 Diet assy solutionsto your real life food dramas. “Issues”Got e’ve ve aBall! It ou Said

lifestyle health haves must departments food for thought food ick Bites & Meat Allergy: ick Bites Allergy: &Meat The nation’s leading how tos www.GlutenFreeandMore .com 73 26 24 20 18 16 12 10 74 71 82

The latest medicalupdates for peoplewithceliac T Resear A Community Call C Ask theDo Ask theC H W Don’t This!Miss W Ha Y W bak F W New pr S A funw Ho expert discusses the alpha-gal allergy. discussesthealpha-gal expert cravings whenyou’re expecting. doubling theworkload. disease, andfood gluten sensitivity allergies. and bonemass. We’ve seenprogress …but we needmore. would itbe?” Here’s what you told us. tion aboutceliac diseaseorfood allergies, what items. Here are ourfavorites. Keep everyone happyKeep everyone andwell fed without

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April/May 2018 April/May 2018

- 24 12 34 50 42 pages 77–80. Guides,Survival don’t missourGluten-Free to make your lifeeasier, For practical information 40 46

TACO PHOTO BY KIM LUTZ; YUCA FRIES BY TONI ZERNIK; CAKE BY JULES SHEPARD; PORRIDGE BY CARL TREMBLAY; LEEK SOUP BY MATTHEW KADEY; PREGNANT WOMAN © GETTYIMAGES; DR. COMMINS COURTESY OF UNC; EXERCISE BALL BY MICHAEL MULLEN From beginning to end support all the way through.

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we hear you

Delicious Recipes for Cozy Winter Eating

2018 FEBRUARY/MARCH GF&M’s Comfort Issue MORE & FREE GLUTEN Sneaky Gluten I subscribe to Gluten Free & More and enjoy Your magazine gets better and better with each issue. Thanks you for the info on barley. I

#1 magazine for people with food allergies & sensitivities

I each and every issue. So much information ISSUE COMFORT WINTER OUR was very surprised to learn that my rice crispy PANCAKES! cereal is not gluten-free. I’d been eating it for a packed between the covers! Thank you! Best-Tasting GF Mixes FreshGluten Twists on Homemade Fre& eMORE long time and sometimes I couldn’t figure out

Glu & MORE

I PANCAKES! PANCAKES! ten Fre e ANAPHYLAXIS

Sandy B. Preventing where I got into some gluten. Now I know.

I FOODS COZY Comfort Real-Life Mistakes Mac & Cheese Foods

on Facebook Shepherd’s Pie page 24

I IRISH BREADS BREADS IRISH Irish Breads Patti H.

Winter Smoothies via email

I COOKIES GF PERFECT I received the February/March issue of your PERFECT

magazine and, as usual, I read it cover to cover

I GIFTS SWEETHEART GF COOKIES in one sitting. I could not put it down. Terrific Ask the Chef

SWEETHEART REAL-LIFE ANAPHYLAXIS MISTAKES ANAPHYLAXIS REAL-LIFE information. GIFTS Thanks for a great magazine! Anytime I have a question about baking, you are my number Marge S. EXCLUSIVE INTERVIEW on Facebook Celiac Expert Alessio Fasano one resource. Denise C.

Display until Ma 31, 2018 rary/Mar 2018 Austin, TX I switched last year from another magazine GlutenFreeandMore.com and am amazed at the details you go into in articles like flours and breads. Love it. Keep Just Like Mom’s them coming. Remembering With Nicole Hunn’s recipes in “Comforting Don P. Dinners,” I can eat gluten-free and not feel on Facebook Living Without deprived. I have been an avid reader of Gluten Free Marge S. Nicely done. I passed this issue and others on & More magazine since 1999 when it was By Nicole Hunn on Facebook to a young lady who wants to eat gluten- called Living Without. I had just discovered Comforting free for weight loss. I hope that reading my extensive food allergies, including raditional staples, easy Dinners T dinners and comfort foods are things we all crave these days. That’s Just like Mom used to make PREP: 20 MINUTES your magazine will help her realize that the gluten. I was standing in line at Whole why I devoted an entire| BAKE: 30 MINUTES chapterMacaroni to the subject & Cheese in myMAKES latest 8 SERVINGS cookbook, Gluten- FreeThis onrecipe a Shoestring: for macaroni 125 and cheese is Easycasserole-style Recipes for with Eating eggs, Well poured into a gluten-free diet is not a weight loss diet and Foods Market when I noticed this magazine on9x13-inch the Cheap baking (2nd dish, edition). covered and baked untilThese rm. This recipes is also are a great three make-ahead dish.of the Just comfort prepare foods the pasta my and cheese mixture,family and pour I itlove. into aSimple prepared baking dish,to prepare, cover it tightly they’ll with warm foil and plastic called Living Without. I thought, “That wrap,your andhome freeze and it. your When heart you’re ready to that celiac disease is really a serious medical serve it, there’s no need to defrost it rst. with a feeling of pride, give Justyou remove a well-earned the plastic sense wrap butof retain theaccomplishment foil, pop it in a preheated and leave oven and bakeyou until with it’s more bubbling money and inthe eggs are sounds like me.” So I bought it, sent for back set.your This pocket recipe can at bethe made end dairy-freeof and concern. egg-free;the day see because instructions. they’re made from scratch. 1 (16-ounce) package uncooked gluten-free short pasta (elbows, issues and haven’t been without it since. penne, small shells, etc.) Deborah K. ½ cup unsalted butter, room temperature 4 large eggs, room temperature 1 (12-ounce) can evaporated milk on Facebook 1 teaspoon kosher salt ❧ Freshly ground black pepper, to taste Sylvia S. 12 ounces cheddar cheese 1. Preheat oven to 350°F. Grease a 9x13-inch baking dish. 2. In a large pot of boiling water, cook pasta al dente (shave a couple of minutes off the bake another 5 minutes until browned PREP: 30 MINUTES via email package directions). Drain pasta and return it on top. | BAKE: 20–25 MINUTES to the hot pot, off the stovetop. 8. Remove from oven and let cool 10 Szechuan Meatballs 3. Add butter to the pot of hot pasta and minutes. Slice into squares and serve. MAKES ABOUT 18 MEATBALLS

toss gently until butter is entirely melted. This JEAN SCHWARZWALDER BY PHOTOGRAPHY The secret to avorful Szechuan meatballs Each serving contains 575 calories, 33g total should take 2 minutes or less. fat, 19g saturated fat, 0g trans fat, 193mg is to allow the ground beef to marinate so 4. Beat eggs in a separate medium bowl. cholesterol, 633mg sodium, 46g carbohydrate, it absorbs the avors of the gluten-free soy Add milk, salt and pepper and whisk to 5g ﬁ ber, 6g sugars, 24g protein, 27Est GL. sauce, honey, vinegar and ginger. Be sure combine. Add a few tablespoons of hot to use ground beef that’s at least 90 percent pasta to egg mixture. This will temper the For Dairy-Free Macaroni & Cheese, lean. If you use beef that’s less lean, the fat Editor’s note: We’re now in our 20th year of pub- 38 www.GlutenFreeandMore.com February/March 2018 eggs by slowly coaxing them up to a warmer replace the butter with an equal amount drains onto the pan when the meatballs are temperature. of buttery sticks (Earth Balance). Replace baked and much of the avor drains right 5. Add egg mixture to pasta pot. Then add the evaporated milk with an equal along with it. The sesame oil in the marinade Perfect Cookies lication! Look for our anniversary commemora- grated cheese and stir gently to combine amount of full-fat canned coconut milk. is much tastier and less greasy than the fat without breaking the pasta. Use a dairy-free shredded cheddar in the ground beef. This recipe can be made 6. Spread entire mixture evenly into prepared cheese alternative (Daiya) in place of the egg-free; see instructions. baking dish and cover with foil. grated cheddar cheese.

PHOTOGRAPHY BY JEAN SCHWARZWALDER tion in our June/July issue. 7. Place in preheated oven and bake 25 ¼ cup gluten-free soy sauce or tamari Thanks for your article, “Perfect Cookies.” minutes or until it’s bubbling around the For Egg-Free Macaroni & Cheese, omit ¼ cup gluten-free rice vinegar edges and the eggs are set. Uncover and the eggs. Reduce the butter by 3 to 4 ¼ cup toasted sesame oil tablespoons. 2 large eggs, room temperature, Made them and they were delicious! beaten February/March 2018 GLUTEN FREE & MORE 39

Ali L. on Facebook Keeping Hope Alive Thank you so much for publishing this magazine! I’ve been gluten-free and dairy- We Want to free for ten years and have subscribed to your magazine for maybe eight years. I Hear from You ! love how you move and change with the Contact us at [email protected] changes in the community. (One change or write to us at Gluten Free & More, Belvoir Media that I’ve just begun is using an Instant Pot. Group, LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713. Visit us on Facebook at Gluten Free and My hope is that you start an “Instant Pot More Magazine. Follow us on Twitter at Corner” or some regular column like that.) @GlutenFreeMore. Check us out on Instagram I love your latest research reports and the @GlutenFreeAndMoreMag #WhatsInOurMailbox. information about what might be coming Please include your first and last names, complete address and daytime telephone number. Your in the future (i.e., possibly a pill that celiacs correspondence is important to us and we value your can take). It keeps hope alive! input. However, we are unable to print or respond to every letter. All letters become the property of Belvoir Claire H. Media Group, LLC, and Gluten Free & More magazine. Photo submitted by Ali L. Exeter, NH Letters may be edited for length, clarity and style.

6 www.GlutenFreeandMore.com April/May 2018 Gluten Free Whole Grain

s er w lo F t a e h w k c u B

ANCE & PUR BAL IFY Whole grain strengthens and purifies. Gluten intolerance commonly inhibits eating whole grain. Eden Foods’ gluten free specifications are twice as stringent Free recipes in the as food industry standard. Download the Eden Recipe App Eden Foods Recipe App for delightful available at – recipes and more.

EDITOR-IN-CHIEF Alicia Woodward, LCSW DESIGN DIRECTOR Oksana Charla MANAGING EDITOR Erica Dermer FOOD EDITOR Beth Hillson ASSOCIATE EDITORS Eve Becker Jules Shepard TEST KITCHEN Madalene Rhyand CONTRIBUTORS Mary Capone Chrystal Carver Matthew Kadey, RD Kim Lutz April Peveteaux Emily Schaefer Laurie Salomon Jennifer Ward Christine Woods, MSEd CONTRIBUTING PHOTOGRAPHERS Tim Benko, Benko Photographics Chrystal Carver Cover Photo Oksana Charla Matthew Kadey, RD Joe Keller Michael Mullen Carl Tremblay Jules Shepard Toni Zernik ADVERTISING SALES Susan Tauster National Accounts Manager 630-336-0916 [email protected] 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 Subscriptions/Customer Service $36 (U.S.) annually health. It is written with your needs in mind but it is to Gluten Free & More, P.O. Box 8535, Big Sandy, TX 75755- not a substitute for consulting with your physician or 8535. Call toll free 800-474-8614 or subscribe online at other health-care providers. The publisher, editor and GlutenFreeAndMore.com. writers are not responsible for any adverse effects or Reprints Contact Jennifer Jimolka at 203-857-3144, consequences resulting from the use of suggestions, [email protected]. Minimum order 1,000. products or procedures that appear in this magazine. All Attention Retailers Sell Gluten Free & More in your store. matters regarding your health should be supervised by a Contact us at [email protected] for more information. licensed health-care professional. Nutritional analyses of Write to Us We want to hear from you. Send your recipes are based on data supplied by the U.S. Department comments, questions or concerns to Gluten Free & More, of Agriculture and certain food companies. Nutrient 535 Connecticut Avenue, Norwalk, CT 06854-1713 or e-mail amounts are approximate due to variances in product [email protected]. Send product samples to brands, manufacturing and actual preparation. Gluten Free & More, 4351 N 36 Place #2, Phoenix, AZ 85018. All submissions become the property of Belvoir Media Group The acceptance of advertising in this publication does LLC and cannot be returned to the sender. Submissions not constitute or imply endorsement by Gluten Free chosen for publication may be edited for length or clarity. & More or Belvoir Media Group LLC of any advertised product or service. Gluten Free & More and Belvoir Media Gluten Free & More (ISSN 2379-9323) is published bi-monthly Group LLC accept no responsibility for claims made in by Belvoir Media Group LLC, 535 Connecticut Avenue, advertisements in this publication. 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 ©2018 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. www.GlutenFreeandMore.com

8 www.GlutenFreeandMore.com April/May 2018 Gluten-Free Food April/May 2018 JoinAllergy the fun atFests our Gluten-Free Food Allery Fests. We may be coming to editor's note a city near you! For information, see page 65 and visit GFFAFest.com.

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

Our readership includes those with mild to severe non-celiac wheat 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 e had a lot of It’sfun putting Fun this issue Being together. Gluten-FreeGoing gluten-free can be like hitting a jack- dietary needs. Use advertised WWhen you consider we spent time munch- pot. There are tons of great recipes and wonderful and reviewed products with full awareness of your specific ing on different brands of packaged cookies in new food products. Plus, you feel better! food issues. Always read order to bring you our in-depth review of gluten- And here’s another big bonus worth ingredient labels. When in free chocolate chip cookies (page 58), you can mentioning: You are automatically admitted to doubt, contact the company understand. It’s hard to complain when there are the coolest club around—a growing group of directly. cookies calling your name. supportive, empathic people who understand I often meet gluten-free youngsters at our what it’s like to have food issues and who want Gluten Free Food Allergy Fests. Parents bring their to help each other. Despite the national divisive- children to sample all the wonderful products, ness reported in the news, we’re part of a strongly Our Mission Gluten Free & More’s mission learn from the presentations and meet others with cooperative community…a slice of heaven. And is to be the primary and similar food issues. It’s easy to spot the kids with that feels like fun to me. indispensable source of a brand-new diagnosis; they often look forlorn information, inspiration and support for people upon arrival because they’re feeling deprived. They living gluten-free and those haven’t figured out yet that they just got a seat at with celiac disease, food the fun table. It’s a joy to watch their faces light up Alicia Woodward sensitivities and food allergies. Our goal is to help our readers as they bite into a cupcake or slice of pizza. Editor-in-Chief live healthy, happy and abundant lives.

Highlights Follow GlutenFreeAndMore in This Issue p. 10 Twitter: @GlutenFreeMore p. 28 p. 71 Facebook /GlutenFreeandMore Readers share the misper- ceptions about celiac It’s always fun to eat This mouthwatering A meat allergy caused by Instagram disease they want to set chocolate chip cookies, yellow layer cake is tick bites is behind unex- @GlutenFreeAndMoreMag straight. especially homemade! a feast for the eyes. p. 46 plained anaphylaxis. Pinterest /GlutenFreeMore

April/May 2018 GLUTEN FREE & MORE 9 you said it

❥ That only a small percentage of the population is affected by gluten. Between those with celiac, gluten sensitivity, If you could clear up one gluten allergy and who just feel better being gluten-free, it’s a lot of people.

misconception about celiac Suzanne L. Magnolia, AR

disease or food allergies, ❥ The misconception I would love to dispel is one held by my sister. She con- what would it be? tinues to believe that I don’t eat wheat by choice, rather than by necessity in order to feel well.

Ann H. Alexandria, MN

❥ The biggest misconception about celiac disease and food allergies is that it’s a Q choice. I would also like others to realize that gluten-free options should be available at social gatherings, including the workplace. Susan B. via email

❥ That if I get glutened and don’t have symptoms, it proves I can eat gluten.

Joan M. Ann Arbor, MI

Misunderstandings about celiac disease and food allergies can ❥ That “just a taste” of gluten is okay. impact your social interactions, workplace, health and overall Sue M. lifestyle. So we asked you, if you could straighten out one myth DuBois, PA about your food issues, what would it be? Here’s what you told us. | Deal With It | ❥ I would straighten out the myth that a ❥ That celiac disease is an allergy. It’s not. “gluten-free” pizza from a pizza shop It’s a serious disease with serious health The misconception that irritates that also makes regular dough is consequences if you’re not gluten-free. me the most is when someone actually gluten-free. The truth is that Cathy H. says, “If I were you, I would just cross-contamination is unavoidable. Manitoba, Canada eat whatever I want and deal Shelly H. Fort Collins, CO ❥ That people with celiac disease only eat with the consequences later.” salad! Lorene D. Eva H. © GETTY WAITRESS IMAGES PLUS/ISTOCK WITH SPEAKING WOMAN OF PHOTO ❥ That having gluten sensitivity is better Chandler, AZ Marshall, MN than having celiac disease. When I dropped my guard and ate gluten, I got hauled off to the hospital. Congrats to Lorene D! She was randomly selected to receive a box of products (about $100 value) from Edward & Sons’ Trading Company. Lynne F. Edward & Sons sells a wide variety of gluten-free, organic and vegan Morrison, IL products made with simple, wholesome ingredients.

10 www.GlutenFreeandMore.com April/May 2018 contributors Author and blogger April Peveteaux says she finds herself in many awkward moments—“and not just because of celiac disease.” She shares her mistakes and what she’s learned from them in “We Have ‘Issues,’” page 16, a Q&A column that answers readers’ questions. “I think we could all use a helpful hand now and then in navigating our food issues and gluten- free life in general.”

❥ That the gluten-free diet is healthier. When she joined a group It’s only healthier if you’re eating more Share your thoughts for new mothers in 1997, contributor Laurie Saloman whole foods, fruits and vegetables. with us for a chance (“Celiac and Pregnant,” Liz H. page 74) met a woman who Seattle, WA to win a bag of had finally given birth after gluten-free organic multiple miscarriages. The ❥ One misconception I would love to clear cause? “A mysterious ailment up is that going gluten-free is a choice. products from Eden called celiac disease, which had I’m often confronted by people who feel gone undiagnosed for years,” it’s a fad diet. Foods.* Saloman recalls. “I’d never heard of it.” Her own daughter Terri H. was diagnosed with celiac disease in 2010. Denver, CO | Next Question | ❥ My family and friends say they feel bad because there’s so little I can eat. This is Cookbook author Matthew a big misconception! For all the things What do you do to increase Kadey, RD, (“Spring Forward,” I can’t eat, there are just as many, if not page 40) loves to create mega- celiac awareness nutritious recipes that surprise more, that I can eat. Donna S. and delight. Springtime’s fresh Mayin is Celiacyour Awareness community? Month. Is Fremont, OH vegetables provided him with there anything you do that helps ample inspiration for new, raise awareness and understanding ❥ That gluten-free food lacks flavor. nutrient-dense ways to enjoy of celiac disease? Share your popular standards. “Gazpacho Angie F. thoughts with us and you could win Midlothian, TX made with fresh asparagus, salad starring roasted a tote bag filled with gluten-free radishes, pesto featuring green peas and hemp seeds are organic products (about $100 value) ❥ People don’t understand that a reaction delicious examples of a spring menu revival,” he says. from Eden Foods. affects my whole body and can incapaci- tate me. I’m no longer able to work, think As a longtime vegan and the or speak clearly. Delores J. author of several cookbooks, Knoxville, TN blogger Kim Lutz often hears from frustrated people who

PHOTO OF WOMAN PUSHING AWAY BREAD © GETTY IMAGES PLUS/ISTOCK PUSHINGWOMAN OF AWAY PHOTO ❥ So many people think the gluten-free diet don’t know what to serve when is just a fad. A friend says she eats gluten- someone in their household free because she feels better. When we adopts a vegan diet. She dine out, she often orders items that addresses the challenge in Write to “Help! There’s a Vegan in My aren’t gluten-free. Meanwhile, there I am [email protected] House!” on page 24. “I live in a family with food allergies asking my 50 questions. Subject: Celiac Awareness Cindy V. and I truly believe that every kitchen can be a welcoming *Winner selected by random drawing. Fort Bragg, CA kitchen,” she says.

April/May 2018 GLUTEN FREE & MORE 11 lifestyle BY CHRISTINE WOODS, MSEd Have a Ball ! A fun way to boost strength, stability, balance & bone mass

tability balls are very effective exercise tools that offer unique benefits. Most notably, using them helps develop core strength, spinal stability and balance. The ball’s soft, unstable surface makes you S“wobbly” or unbalanced. As your body fights to maintain control, the deep core musculature of your abdominal and back muscles is activated and strengthened. Development of these trunk muscles helps support and stabilize the spine and maintain its neutral alignment, reducing back strain and promoting spine health. Strengthening the muscles of your core also improves posture, coordination and balance. This not only helps build bone mass and improves overall functioning, but it also protects you from injury and fall risk (a concern for those with celiac disease who are at higher risk for osteoporosis). A stability ball makes a great The proper size of the ball is based on your height. desk chair. If you spend most If you’re between 5 and 5½ feet tall, choose a small ball of your day sitting in an office, (55cm). If you’re between 5 feet 6 inches and 5 feet 11 consider using a stability inches, use medium (65 cm). If you’re between 6 feet and

ball as a chair. It will help 6 feet 3 inches, a large ball (75cm) is best for you. After BY MICHAEL MULLEN PHOTOS strengthen your postural muscles and your core while the ball is inflated, sit on it to test it out. Your feet should you work at your desk. be flat on the ground with your knees and hips flexed at a 90-degree angle.

The Workout This workout features basic moves, like squats, pushups and circuit 2 to 5 more times from the top. planks. With the added element of instability, inherent in the If you’re new to the stability ball and to regular exercise, ball, they take on another level of difficulty. Aim for 10 to 20 start with a single move. Introduce more moves as your core repetitions per exercise but do only as many repetitions as you strengthens. can accomplish with the proper form. Always perform a dynamic warm-up before doing any strength To move quickly through your workout, do 1 set of each training. Engage your abdominals before initiating movement. Exhale exercise followed by a 15- to 30-second rest before moving to as you push through the exertion of an exercise and inhale as you the next exercise. Complete each exercise and then repeat the control the release of the exercise.

12 www.GlutenFreeandMore.com April/May 2018 lifestyle

Squat with Overhead Press This exercise targets legs and shoulders.

1) Stand tall with your feet about hip width apart, holding the stability ball at chest level. Keep your shoulders back, your chest lifted and your abdominals engaged. 2) Bend your knees and assume a squat position 1 while keeping your chest lifted and your shoulders back. 3) Return to standing and extend your arms, holding the ball overhead. Return to the starting position and repeat. 1 2 3

Ab Rollout This exercise targets shoulders, chest, back and core. 1) Start in a kneeling position with arms extended and hands clasped, resting on the ball. Keep your shoulders back, your chest lifted and your abdominals engaged. 1 2 2 2) Keeping your back erect and your abdominals tight, press your hands into the ball and roll it out in front of you until your forearms are on the ball and your body is positioned at a 45-degree angle. Use your forearms to pull back slowly and return to start position.

Hip Lift with Hamstring Curl This exercise targets back, buttocks and hamstrings.

1) Lie on your back with your legs extended and your feet on the ball. 2 2) Keeping your legs straight, drive your heels into the ball and lift your hips off the floor. 3 3) Keeping your hips lifted, dig your heels into the ball as you pull it toward your buttocks. Extend your legs and lower your hips to return to start position.

3 PHOTOS BY MICHAEL MULLEN PHOTOS

April/May 2018 GLUTEN FREE & MORE 13 lifestyle

1 Stability Ball Pushup This exercise targets shoulders, chest, back and core. 1) Start in a plank position with your hands on the floor and the ball under your hips or thighs. 2) Bend your elbows to lower your chest toward the floor. Push 2 back up into a straight-arm plank position and repeat.

To increase the difficulty of this exercise, put your feet on the ball and perform 4 the pushup. Bend your elbows to lower your chest toward the floor. Push back up into a straight-arm plank position and repeat. With less bodyweight supported by the ball, the intensity of this move is much greater.

Reciprocal Reach 1 2 Targets lower back and glutes and improves coordination and balance. 1) Lie face-down on top of the ball with the ball under your hips. Your arms and legs should be fully extended. Your hands should be on the 5 floor under your shoulders and your feet in contact with the floor.

2) Slowly lift and extend your right arm and Fitness expert Christine V. Woods, MSEd, ACSM-CCEP, CSCS your left leg at the same time. Lower both your (ChristineWoodsFitness.com) is a 25-year industry veteran, arm and leg and repeat on the opposite side. serving as a clinical exercise physiologist, lifestyle coach, university educator and fitness educator for the Athletic & Fitness Association of America (AFAA).

1 V-Sit with Ball This exercise targets abdominals. 1) Lie face-up on the ground with your ankles For gluten-free resting on the top of the nutritional 2 ball. supplements 6 2) With your arms that target bone extended toward your health, check out feet, begin rolling up with Carlson Lab’s your torso. At the top vitamin K, of the move, your body vitamin D and should form a V position 3 calcium-based with your hips. Slowly roll supplements at back down and repeat. your local natural foods store or BY MICHAEL MULLEN PHOTOS online.

14 www.GlutenFreeandMore.com April/May 2018 Don't follow us? Check out what’s happening at Gluten Free & More.

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GET TO KNOW US BETTER TRENDING Check out the latest gluten-free products, some It’s trade show season, of our favorite GF meals at restaurants across the which means our editors are country and behind-the-scenes previews of the ying all over the country to latest issues of the magazine. attend food industry events. These events launch the gluten-free and food-allergy Follow along on products due to hit grocery Instagram and be sure to tag us on any store shelves near you. Stay PANCAKES PHOTO BY: CHRYSTAL CARVER CHRYSTAL BY: PHOTO PANCAKES recipes you make tuned to our blog for the from GF&M. You new products we predict might just show up will be hot in 2018! on our feed! Visit our blog at glutenfreeandmore.com/blogs

For our Gluten-Free Food Allergy Fest schedule, Tag us on @GlutenFreeandMoreMag see page 65. We might be coming to a city near you!

April/May 2018 GLUTEN FREE & MORE 15 lifestyle BY APRIL PEVETEAUX We’ve Got

“IrreverentIssues” solutions to your real life allergy & sensitivity dramas

COMBO KITCHEN Did you forget about soy sauce, something as gross as a dirty dish. which contains gluten? (Happened to me. It took me a month Dear Issues, Did you hang on to a deep fat fryer to figure out that my dishwasher My fiancée has celiac disease and that used to fry donuts? wasn’t working properly.) And this can we recently moved in together, Are you serving packaged foods that make the gluten-free life sometimes which means merging kitchens. I look gluten-free but aren’t labeled feel unfair. understand that some things, like gluten-free? These might appear safe You are a superstar for working so wooden cutting boards, can be very but may be made in facilities with hard to make your fiancée feel safe. It difficult to rid of residual gluten. mega cross-contamination. may seem like your significant other I’ve tossed those and only eat Watch out for other common sources isn’t appreciative when she is locked in gluten outside of the house. Still, of cross-contact. Are you still using the bathroom, but your awareness and my fiancée has gotten sick more that old toaster that’s filled with glu- willingness to educate yourself and be than once after we ate at home. I’m ten crumbs? Are you using a separate supportive is notable. You are an advo- pretty sure I’m doing something sponge to clean gluten-free cook- cate for those of us with celiac and we wrong. What is it? ware? Is someone double-dipping salute you. Now go check your kitchen Signed, into the peanut butter or mayo and once more and make sure your beloved Help! leaving crumbs? celiac isn’t sneaking donuts at work.  Are you and your fiancée eating a Dear Help!, ton of dairy to make up for the lack I’m sorry this is happening to (both of gluten? Some of us indulge in too VEGETARIAN & GF of) you. Thank you for trying to make much dairy when we’re told we can’t things safe for the gluten-free loved have gluten and that may not make Dear Issues, one in your life. You are awesome. the old belly feel good. My family has always tried to Kicking out old cutting boards is a Sometimes we do everything right maintain a vegetarian diet. My PORECHENSKAYA/SHUTTERSTOCK © EVGENIYA ILLUSTRATION great first step. I’m going to run a few and still wind up sick. We’ve all had daughter recently started middle other common problems by you and those weeks or months of symptom- school and she has a new friend you can check yourself for gluten: free bliss, only to get glutened by who can’t eat gluten. Since we

16 www.GlutenFreeandMore.com April/May 2018 BOB [Recovered].pdf 1 1/18/18 2:47 PM

lifestyle

don’t eat meat, it’s been difficult for (They’re good like that.) In addition, me to host this girl when she comes check in with the child’s parents to over after school. I don’t know what learn the ropes about her gluten-free

to feed her. issues, as well as food preferences and C

Also, I kind of feel like we suggestions. M In the hope of making you already have one dietary restric- Y tion going on, so why do we have feel confident about hosting your CM to deal with another? Not to be daughter’s BFF, I’m going to quickly “that person”—but if I start serving suggest some gluten-free snack MY everything vegetarian and gluten- brands that are very kid-friendly CY free, what’s next? and also happen to be vegetarian- CMY Signed, friendly: Glutino (pretzel twists and K Cranky Veg toaster pastries), Kinnikinnick (animal cookies), Milton’s Craft Bakers (baked crackers), Pamela’s (cookies, graham crackers, mac & cheese and bars), Schär Dear Cranky Veg, (honeygrams) and Udi’s (frozen pizza). I’m going to restrain myself from Also, don’t forget about naturally recommending you have a burger gluten-free options like fresh fruit to improve your mood. Kidding! I do and cut vegetables. Just remember, respect all who choose to eschew if you’re serving food for gluten-free animal protein in their diet. At the guests, don’t allow the safe food to same time, you’re right. It does make it touch unsafe gluten. Then all your more challenging when accommodat- work will be for nothing. Good luck! ing another dietary issue. Hence, your question. In addition to avoiding gluten, my family has been working around peanuts and tree nuts since 2012. Food allergies and intolerances are on the rise in kids, so it’s very possible this gluten-free friend will not be the last. So let’s buckle up. What do you While you can find loads of recipes Share your and tips for gluten-free living in this know about magazine, I’m guessing what you’d special-diet drama like is a quick and easy answer to your celiac disease? immediate problem. I have two words with us. (probably less than you think) of advice: Buy snacks. Write to There are a zillion gluten-free [email protected] snacks and frozen foods on the market Subject: We've Got Issues today that you can pick up before play dates, prepare in a snap and feed to the kiddo to make her happy and celiac.org safe. Some snacks are better than others, so ask for feedback from your April Peveteaux (glutenismybitch.com) is author 818.716.1513 child’s gluten-free friend. Most middle of Gluten Is My B*tch: Rants, Recipes and schoolers will let you know if they’re Ridiculousness for the Gluten-Free (Stewart, Tabori & Chang), The Gluten Free Cheat Sheet (Penguin unhappy with what you’re serving. Group) and Bake Sales Are My B*tch (Rodale). GETANSWERS. NOW.

April/May 2018 GLUTEN FREE & MORE 17 must haves BY ERICA DERMER

DProductson’t we know M you’lliss love This!

| Breakfast Break Hamilton Beach Personal Oatmeal Maker can make up to 3 cups of oatmeal—just set it and forget it! One press of the button starts the process: oats or other Pizza Crust Reinvented grains are cooked to perfection. ~ With a handy handle and hidden It’s easy to make a super-nutritious, certified gluten- cord, this lightweight appliance free pizza with pre-made frozen Caulipower crusts. can prepare a hot homemade These cauliflower-and-rice-flour-blend crusts taste breakfast in your office or great and they contain less fat, less sodium, less hotel room. The inner bowl is sugar and more fiber than other gluten-free crusts on dishwasher safe for hassle-free the market. Certified gluten-free, they’re available in clean up. Veggie, Margherita, Three-Cheese and Plain. $24.99 $9.99 (2 crusts per box) caulipower.net, 844-4-CAULI-4 hamiltonbeach.com, 800-851-8900 Contains egg, dairy (on those with cheese topping)

Veggies on the Go } Gaea Veggie Bites are just that—vegetables cut into easy-to-eat pieces, deliciously marinated in Gaea olive oil and lemon and packaged in travel-ready pouches. Perfect for summer road trips and lunch boxes. A tasty new way to get your vegetables. Available in Carrot, Cauliflower and Gherkin. $2.99 for a 2.8-ounce pack gaeaus.com, 954-923-7723

~ Easier Way to Chai | Smells Like Serenity Whip up delicious Indian-style chai at home We love Goddess Garden for its organic with Bhakti’s new Chai Concentrates. These line of skin care and sunscreen. Now products are free of major allergens and gluten. Goddess Garden offers an aromatherapy Ingredients are pure and simple—organic fair line of essential oil blends, fragrant lava- trade black tea, organic ginger juice and spices rock bracelets and roll-on perfumes. All are (and organic fair trade cane sugar in the Original naturally gluten-free, organic and free from flavor). Each quart makes 8 cups of robust chai artificial fragrances and fillers. tea lattes. Just add your favorite milk. Available $8.99 and up for aromatherapy; online and at Target and Whole Foods. $14.99 for bracelet $9.99 for a 32-ounce package goddessgarden.com, 855-723-3786 drinkbhakti.com, 303-484-8770

18 www.GlutenFreeandMore.com April/May 2018 must haves

~ Shelf-Stable Bread ~ Quinoa Made Easy Three Canyon Bakehouse gluten-free bread products—Ancient Grain bread, Ancient Harvest’s microwaveable Country White bread and Deli White Bagels—now come in shelf-stable, Heat-and-Eat Quinoa comes in three stay-fresh packaging. This means you don’t have to stick the bread in mouthwatering varieties—Chickpeas & your freezer—and no need to defrost! Currently available at Walmart, Garlic, Lentils & Garlic and Sea Salt. coming to more retailers later in 2018. Each of these quick-and-easy meals delivers $5.49 for a 14- and 15-ounce bag at least 8 grams of protein per serving. Purchase them online and in supermarkets. canyonbakehouse.com, 970-461-3844 $4.59 for an 8-ounce package Contains egg ancientharvest.com 310-217-8125 Sweet as Honey } Delicious new products from Lovely Candy Company are made with love—and honey! Dark Chocolate Honey Truffles come in Mint and Raspberry using natural oils and flavoring. Honey Gummy Bears are available in two varieties—Sour (Cherry, Strawberry, Blueberry) and Honey (Cherry, Lemon, Orange, Apple). Gummies are vegan (made without gelatin) and contain no artificial coloring. These amazing honey-obsessed candies are certified gluten-free. $5.99 for a 4.5-ounce package of honey truffles, $4.99 for a 6-ounce package of gummies lovelycandyco.com, 815-337-0673

~ Help with Dairy-Free Craft Sodas } Blogger Alisa Fleming, creator of the Quench your thirst with delicious zing. popular GoDairyFree.org, has released Sipp’s Zesty Orange craft soda delivers a Eat Dairy Free: Your Essential Cookbook refreshing blend of blood orange, lime and and Guide for Everyday Meals, Snacks jalapeño flavors in every swallow. If you don’t and Sweets (BenBella Books). Recipes like jalapeño, try Sipp’s Ginger Blossom— are naturally gluten-free or provide it’s bursting with spicy ginger, vanilla and gluten-free options. (There are also lime. Lightly sweetened with agave, these egg-free and soy-free options.) This handcrafted sodas are gluten-free and certified impressive book will help you transition organic with nothing artificial. to a dairy-free life and get you eating $28.84 for a 12-pack of 10.5-ounce cans on more plants, too! Amazon.com godairyfree.org, $19.95 haveasipp.com, 866-222-4735

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.

April/May 2018 GLUTEN FREE & MORE 19 must haves BY ERICA DERMER Whole30 Diet

Whole30 is a popular 30-day diet designed to eliminate inflammatory foods and help restore health. Co-created by Melissa Hartwig and outlined in The Whole30: The 30-Day Guide to Total Health and Food Freedom (Houghton Mifflin Harcourt), the diet permits only nutrient-dense foods—lots of vegetables, some fruit and moderate amounts of meat, seafood and eggs. It does notBest allow grains, added sugars Products (including alcohol), dairy, legumes, soy or emulsifiers like carrageenan. Although the diet favors wholesome, single-ingredient foods, some packaged products are certified Whole30 Approved. Here are eight of our favorites.

~ Wild Zora Meat & Veggie Bars We bet you haven’t tried jerky like this before! Packed with meat and veggies, Wild Zora bars are a better, healthier version of jerky. Available in delicious, ~ The New Primal ~ Otto’s Cassava Flour unique flavors, like Mediterranean Lamb Cassava, or yuca, is a root vegetable with Spinach, Rosemary and Turmeric; Marinade & Cooking that’s finally having its moment in the Curry Turkey with Spinach, Dates and Sauce spotlight. A staple food in multiple Cardamom; and Apple Pork with Kale, These bottles of flavor from The New cultures around the world and used Parsley, Sage, Rosemary and Thyme, Primal will enhance your roasts, meats, in many paleo, AIP (autoimmune these protein-packed snacks are made barbecues and more. Made with healthy protocol diet) and grain-free recipes and in a gluten-free facility and are free from organic coconut aminos, they’ll transform products, cassava flour is mild- gluten, peanuts, tree nuts, soy, added Otto’s your dishes into mouthwatering flavored and smoothly milled for sugars and preservatives. masterpieces. Available in Classic, Spicy excellent baking performance. WildZora.com and Citrus Herb, they’re gluten-free and Certified gluten-free. paleo-friendly. 970-541-9672 OttosNaturals.com $2.85 for a 1.1-ounce bar TheNewPrimal.com 732-654-6886 866-723-1386 One variety contains dairy, which is not $17.99 for a 2-pound bag, also available Whole30 approved. $8.99 for a 12-ounce bottle in 5- and 20-pound bags

20 www.GlutenFreeandMore.com April/May 2018 must haves

Big Tree Farms Organic Coco Aminos } Soy sauce isn’t permitted on the Whole30 diet but its substitute, coconut aminos, is. Big Tree Farms offers a hand-crafted coconut aminos that’s fair-trade, non-GMO, low-glycemic, lower sodium, soy-free and gluten-free. Rich in nutrients and delicately sweetened with coconut flower blossom, this all-purpose seasoning sauce is ideal for your next stir-fry. BigTreeFarms.com nutpods Creamer ~ 541-488-5605 Pitched as a dairy-free alternative to half and half, these $7.93 for a 10-ounce bottle creamers are made from almonds and coconut cream—no GMOs, soy, carrageenan, high-fructose corn syrup, added sugar or sugar alcohols, artificial colors or flavors. Rich and creamy in your morning coffee, nutpods are unsweetened, available in Original, French Vanilla and Hazelnut. Certified gluten-free. nutpods.com 800-977-6094 $14.95 for a 4-pack Contains tree nuts

~ Vital Proteins Collagen Beauty Water The amazing flavors of Vital Protein’s, nutritious powder—Lavender Lemon, Cucumber Aloe, Melon Mint and Strawberry Lemon—caught our attention. The fact that each serving delivers health-enhancing collagen and hyaluronic acid, as well as Farmhouse Culture Primal Palate Spices ~ probiotics, won us over. When you see ~ Primal Palate’s high-quality spices deliver the benefits on your hair, skin, nails Gut Shots the peak of flavor. Sweet Pack—with Apple and joints, we think you’ll agree. Stir Farmhouse Culture’s tangy, tasty Pie Spice, Gingersnap and Pumpkin Pie it into water, tea, smoothies, baking shots of robust flavor make your Spice—got us through the holidays. Taste recipes and more. No gluten, daily probiotics fun to swallow. Each of Asia Pack—Garam Masala, Curry Powder dairy or added sugar. hardworking dose is jam-packed with and Chinese Five Spice—brought us VitalProteins.com healthy benefits for your gut. Available accolades at recent potlucks. Primal Palate 224-544-9110 in five flavors—Classic, Garlic Dill Pickle, also offers AIP-friendly, low FODMAP and Ginger Beet, Kimchi and Smoked salt-free varieties of seasonings. Products $49 for a 9-ounce tub (20 servings) Jalapeño. Naturally gluten-free and are gluten-free, kosher, certified organic certified organic. and non-GMO. All varieties except Strawberry Lemon contain fish (sustainably harvested marine collagen). FarmhouseCulture.com PrimalPalate.com Manufactured in a facility that also processes milk 831-466-0499 and tree nuts. $24.95 for 3 jars $5.99 for a 16.5-ounce bottle

Although Whole30 certification ensures that the product does not contain gluten, always check the ingredient list and how the product is manufactured to confirm it’s safe for those with celiac disease. Learn more about Whole30 at whole30.com.

April/May 2018 GLUTEN FREE & MORE 21 company spotlight

Vintage Follow Your Heart storefront Inset: Founders Bob, Spencer, Michael and Paul in 1970 Following Their Hearts to Plant-Based Products

rom egg-free mayonnaise to certified gluten- became a motivating factor for us, because we could see free breads, one thing is clear about Follow Your how happy it made people.” FHeart, the vegan and gluten-free food company At the time, Follow Your Heart was simply a cafe, not headquartered in Southern California. No matter the a food manufacturer. They were using an egg-free mayo product, the leaders of the company follow their passion on sandwiches but were shocked when they discovered to create foods that meet people’s needs. the product was fraudulent: The manufacturer was “We get a lot of satisfaction from putting products caught taking egg-containing mayo and slapping on an out there that do a good job of filling people’s dietary egg-free label. needs,” says co-founder and CEO Bob Goldberg. “And In a bind, Goldberg set out to create his own egg- these people really appreciate our products. This free mayo, eventually coming up with Vegenaise, mixing appreciation is wonderful and very much a motivation.” it one blender-full at a time for the cafe. In time, they Follow Your Heart started as a seven-seat food bar in turned to a co-packer to make small quantities to use the back of a Canoga Park, California, health food store in the restaurant and to sell onsite. But it wasn’t until in 1970. One of the original four partners had embarked 1995 that they decided to manufacture, bottle and sell on a spiritual quest, studying Eastern philosophies, Vegenaise for the larger market. following an Indian guru and adhering to a diet without “We didn’t think we could sell a refrigerated any meat, fish, fowl or eggs. The cafe followed suit. mayonnaise, because that was unheard of at the time,” “We all shared not exactly that same spiritual path, Goldberg says. Regardless, they followed their hearts and but that philosophy of following our hearts,” Goldberg introduced Vegenaise as a refrigerated product. “It pretty PHOTOS COURTESY OF FOLLOW YOUR YOUR HEART OF FOLLOW COURTESY PHOTOS says. The restaurant, still in existence, became a magnet. quickly became the largest selling national brand of “People were coming to us because we offered them a natural mayonnaise, taking up about 50 percent of the solution in the form of things they could eat. That then market,” he says.

22 www.GlutenFreeandMore.com April/May 2018 BY EVE BECKER

From that suc- The company cess came more keeps evolving. In products: first, salad 2014, they realized dressings based that selling dairy- on their egg-free based products did mayo, then the first not align with their generation of vegan principles. “So once cheeses, dairy- again, we followed free cream cheese our hearts and took and dairy-free a turn and said we’re sour cream. Soon, not going to make requests for gluten- anything that is not free products began derived from plants,” to roll in. Goldberg says. “A lot of consum- New products ers would write and make a plant-based ask if our products lifestyle even eas- were gluten-free,” ier for consumers. Goldberg says. “We Follow Your Heart is knew that they Co-founder and CEO Bob Goldberg sitting in the introducing liquid were naturally Follow Your Heart warehouse VeganEgg to accom- gluten-free. But pany the powdered we went the extra step to do testing and get certified. We VeganEgg that launched in 2016. The liquid product will made the decision to have the entire facility become a be foolproof—ready to scramble or use in recipes—and is gluten-free facility for simplicity and to make sure that soy-based, rather than the previous algae-based powdered there were no mistakes.” product. In 2009, the partners bought Rising Hearts, a gluten- Rocket Cakes, a new organic, gluten-free, allergen-free free, kosher bakery, and they reformulated the products prepared pancake and waffle batter, is ready to squeeze out to also be vegan and have cleaner ingredients. Rising of the bottle onto the skillet. Goldberg is particularly excited Hearts bakery still exists as a small freestanding bakery in about a new line of dairy-free yogurts in development, Culver City, California. But the partners moved production which have a coconut milk base and velvety texture. Follow of three gluten-free breads—oat bread, millet bread and Your Heart is also introducing two new plant-based cheddar brioche—and two types of tortillas into Follow Your Heart’s cheeses—a medium cheddar slice and a sharp cheddar Earth Island manufacturing facility. The tortillas are sold block—and has reformulated its dairy-free cream cheese nationally and the breads are sold regionally. and sour cream. “We still have limited capacity because we don’t have Looking back to the company’s origins, Goldberg says

PHOTOS COURTESY OF FOLLOW YOUR YOUR HEART OF FOLLOW COURTESY PHOTOS enough ability in this facility to supply the whole country. he would never have predicted the company’s success, the That’s something we’re working on,” Goldberg says. demand for plant-based and gluten-free products and the quality of vegan alternatives available today. And it all points back to the founders’ mission. “I have an incredibly happy and fortunate life,” Goldberg says. “A big part of that is that I have a commitment to following my heart. It remains a guidepost to me person- ally. And I’ve heard from many people over the years that it’s had a similar effect on them.”

For more information, visit FollowYourHeart.com.

Eve Becker is associate editor of Gluten Free & More magazine.

April/May 2018 GLUTEN FREE & MORE 23 how tos BY KIM LUTZ

Help! There’s A Vegan In My House!

ll it takes is a trip to the gro- Carrot Poblano Tacos ½ teaspoon salt cery store to see that interest in MAKES 12 TACOS ½ teaspoon pepper Athe vegan lifestyle is growing You’ll be delighted with the spicy-sweet ½ teaspoon smoked paprika strong. There are new vegan products flavor of these tender vegetables. For a ½ teaspoon dried thyme showing up on supermarket shelves mild filling, remove all of the seeds from ½ teaspoon dried oregano and in freezer cases almost every the poblano pepper. If you want a spicier ¼ cup water month. In homes all over the country, taco, add some of the seeds into the mix. 2 tablespoons lime juice gluten-free households are facing the Use this filling on its own or add rice and/ 12 corn tortillas, warmed (for home- challenge of feeding everyone when or beans. Finish the tacos with a garnish of made, see recipe on page 51) a family member suddenly decides to cilantro, diced onion and red cabbage or ❧ Cilantro, for garnish, optional go vegan. any combination of your favorite toppings. ❧ Diced onion, for garnish, optional ❧ If this is happening at your place, Shredded red cabbage, for have no fear—help is at hand! This 1 pound carrots garnish, optional 1 poblano pepper recipe will keep everyone in your 1 small white onion 1. Wash and shred carrots and pepper, house happy and well fed without 2 cloves garlic using the shredding disk in a food processor KIM LUTZ BY TACOS POBLANO OF CARROT PHOTO doubling the workload in the kitchen. 1 tablespoon olive oil or the large holes on a box grater. Set aside.

24 www.GlutenFreeandMore.com April/May 2018 TRY OUR NO BAKE BANANA TREATS! Let's Do Organic® Green Banana Flour is a fine, gluten-free flour, crafted from young, organic green how tos bananas. Tasty and versatile, it imparts a smooth texture and subtle, delicious flavor to cakes, pastries and more. No extra eggs or liquid ingredients are needed. Stir it into a favorite gravy or sauce to thicken and enhance nutritional profiles. Add it to your shakes and smoothies for thickening and added beneficial resistant starch. Ingredients: 2. Dice onion and mince garlic. 3 Tbsp Let's Do Organic® Banana Flour 3. Heat olive oil in a skillet over medium 3 Tbsp Native Forest® Organic Coconut Oil 1 ½ Tbsp Cocoa powder heat. Saute onion and garlic until they begin 3 Tbsp Nut butter (we like cashew) to soften but not brown, 1 to 2 minutes. 3 Tbsp Agave syrup 4. Add salt, pepper, paprika, thyme and Let's Do Organic® Shredded Coconut for rolling balls in oregano to pan and heat 30 seconds. In a bowl, combine all ingredients (minus shredded 5. Add shredded carrots and poblano coconut) and mix well. Refrigerate for 10-15 minutes if mixture is too thin to form balls. With a tablespoon, pepper to pan, stirring to thoroughly scoop batter and form into balls, and roll in combine all ingredients. Cook 3 minutes. shredded coconut until well coated. Refrigerate and enjoy! 6. Add water, stir to combine and cover. Cook 5 minutes or until vegetables are tender. 7. Uncover and stir in lime juice. 8. Place filling on warm corn tortillas. Top with cilantro, diced onion and red cabbage, if desired, and serve.

Each taco contains 84 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 134mg sodium, 16g carbohydrate, 3g fiber, 2g sugars, 2g protein, 7Est GL. edwardandsons.com Convenience Without Compromise® edwardandsonsrecipes.org

Help! How can I keep everyone happy on Taco Tuesday? Set up a taco bar! It’s the toppings that make tacos so much fun. Place an assortment of favorite fillings and sides in bowls and let your family members and guests help themselves. Vegan options can include rice and vegetarian refried beans or more exotic choices like spicy, shredded sweet potatoes and grilled mushrooms. And don’t forget standards like shredded lettuce, diced onions, chopped tomatoes, salsa, guacamole and sliced jalapeños. 253-833-6655 www.gluten.net Contributor Kim Lutz (welcomingkitchen.com) is a recipe developer and author of popular cookbooks, including Welcoming Kitchen (Sterling), Super Seeds (Sterling) and Ancient Grains (Sterling).

April/May 2018 GLUTEN FREE & MORE 25 how tos

“ AskI’ m trying the to make Chef a birthday cake that doesn’t end up in the garbage. Can you help?”

I’m trying to make a birthday problem comes when you substitute, Q cake that doesn’t end up in the which many of our readers do because garbage. I can’t eat gluten, dairy, of dietary needs. Gluten-free flours are eggs, soy or corn. My greatest not standardized the way wheat flour challenge is with egg substitutes. is. The weight of gluten-free flours can Can you help? It sure would be vary depending on the mill doing the wonderful to have a cake for my big grinding, the type of grain milled and birthday celebration. even the season. So many variables are at work in our gluten-free pantry! We are huge fans of cakes and birth- Food editor Beth Hillson We strive to be as consistent as day celebrations—and you certainly possible, so our readers will always A answers your questions about deserve both! I’m sorry you’ve had bad enjoy the results. That’s why our recipes luck with your cake-baking efforts. special-diet baking. call for volume measurements, not Rather than trying to troubleshoot and weight. customize your recipes, I recommend you use one of our tested recipes. You’re in luck—there are amaz- Thank you for weighing in (pun Why do gluten-free baking ing gluten-free cakes featured in this A intended) on this ongoing debate. Q recipes always call for xanthan issue that can be easily and successfully It reminds me of the old adage: which gum or guar gum? Are there any made without dairy, eggs, soy and corn. weighs more, a pound of feathers or a substitutes? Egg-free instructions are included with pound of lead? You can imagine how each recipe. Turn to “Favorite Cakes” different the volume is when weighing Xanthan and guar gum, which on page 44, by associate editor Jules feathers and lead. Since gluten-free A can be used interchangeably, are Shepard, cookbook author and expert baking depends on the ratio of wet to included to add elasticity to gluten-free on gluten-free, allergy-friendly baking. dry ingredients, differences in volume baked goods. A small amount works We wish you a very happy and deli- can play havoc with a recipe. like a charm to help bakery items hold cious birthday! Here’s one example of that differ- together and to keep them from being ence: Four ounces of brown rice flour too crumbly or dry. If you choose to can measure a full ¼ cup more than 4 avoid gums, there are other ways to Count me as another reader ounces of white rice flour. If you weigh increase the elasticity in your baked Q interested in weight measure- the flours and substitute one for the goods. Try using some high-protein STOCKBYTE/THINKSTOCK © UTENSILS KITCHEN PHOTOGRAPHY; TAYLOR E.B. HILLSON© BETH OF PHOTO ments. Measuring by weight helps other based on weight, the difference flours in your flour blend (see our sug- me substitute my preferred flours could impact your results. gestions on page 78). In addition, add because 4 ounces is 4 ounces while It’s fine to use weight measure- some flax meal or 2 to 3 tablespoons the amount of flour in 1 cup can ments if you stick to the recipe and of sweet rice flour or potato flour (not vary significantly. don’t swap flours or starches. The potato starch) to the blend.

26 www.GlutenFreeandMore.com April/May 2018 how tos

I want to make one of your In gluten-free baking, my Q cakes but I’d like to use my own A preference is to create a blend flour blend. How much xanthan of flours. Certainly, oat flour can gum do I add? In this particular dominate in the blend. Combining it cake recipe, its flour blend recipe with a little rice flour, tapioca starch makes 3 cups of flour and calls and sorghum flour will improve your for 3 teaspoons of xanthan gum. baking results. The cake recipe calls for 1 cup of Play with the flours you can this blend. So if I use 1 cup of my tolerate to make a blend that works own flour blend, should I add 1 for you. There are flour blend recipes teaspoon of gum? (page 79) and a flour substitution chart (page 78) in the back of each The amount of xanthan gum can The recipe for this gluten-free Classic Yellow issue of the magazine. Check these Cake is on page 46. A vary from recipe to recipe. Most out for the proper ratios and the cakes call for ½ teaspoon xanthan for different flours you can use (if every cup of flour blend but 1 teaspoon tolerated). You don’t have to stick per cup of blend should be fine since to rice flour. The list of alternative that’s what your recipe instructs. amaranth flour and millet flour and gluten-free flours is impressive, such they can be substituted one-for-one for as amaranth, quinoa, sorghum, millet the quinoa flour in your baking blend. and chickpea; they provide interesting I have allergies to gluten, Check out “GF Flour Replacements” flavor and baking nuances, as well as Q dairy and eggs and have been on page 78 for suggestions on other nutrients and fiber. cooking and baking without these replacement flours. items for three years. It’s still a As for baking recipes, the recipes struggle. My adult daughter has we publish are gluten-free. If they celiac disease and my 5-year-old contain any of the top 8 food allergens, granddaughter is severely allergic we provide easy replacement options, to nuts and rice. I have yet to find including eggs (as the recipe allows). HAVE A BAKING a cookbook or recipe that can help These recipes, as well as their egg-free QUESTION? me figure out substitutions for all replacement options, are tested by our these foods! I bake our bread using test kitchen. You’ll find terrific muffin Submit your questions to: [email protected] quinoa flour, tapioca flour, potato and cupcake recipes on our website, starch and guar gum. I’ve had good Subject: Ask the Chef GlutenFreeAndMore.com. For delicious or mail questions to: success with this flour mixture— yellow cupcakes, check out the recipe but the quinoa flour is so costly. I’d Ask the Chef for Classic Yellow Cake on page 46. Gluten Free & More like to make the perfect treats for 535 Connecticut Avenue, my granddaughter for occasions at Norwalk, CT 06854-1713 school. I’d love to make blueberry Is it possible to use oat flour Include your full name, address and muffins and chocolate cupcakes Q in place of a gluten-free flour daytime phone number. Letters become and have them rise and be a good blend? If not, how much can I use the property of Belvoir Media Group, LLC, size. Any suggestions? and may be published in other media. when making a gluten-free flour Submissions chosen for publication may blend? be edited for clarity and length. First, let’s talk about the flours you YELLOW CAKE PHOTO BY JULES BY SHEPARD PHOTO CAKE YELLOW A are using. Quinoa flour is nutrient- dense but it is very expensive. Other whole-grain gluten-free flours contain Food editor Beth Hillson ([email protected]) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free good amounts of fiber and protein but companies in the United States, and author of Gluten-Free Makeovers and The are less costly. These include oat flour, Complete Guide to Living Well Gluten Free (Da Capo Lifelong).

April/May 2018 GLUTEN FREE & MORE 27 By Chrystal Carver

Homemade Chocolate Chip Cookies America’s all-time favorites, fresh from your oven PHOTOGRAPHY BY CHRYSTAL CARVER BY CHRYSTAL PHOTOGRAPHY

Nothing beats homemade chocolate chip cookies, the kind that are perfectly browned with chewy edges and tender, gooey centers filled with rich chocolate chips. Chocolate Chip Cookies, page 31.

28 www.GlutenFreeandMore.com April/May 2018 By Chrystal Carver

DIY cookies are versatile in that the recipe can be tweaked to suit your liking: mix and match your favorite add-in ingredients—dark chocolate chunks, white chocolate chips, chopped nuts or seeds, dried fruit. These incredible cookies are big on taste and simple to make. PHOTOGRAPHY BY CHRYSTAL CARVER BY CHRYSTAL PHOTOGRAPHY America’s PREP: 15 MINUTES | CHILL: 2 HOURS | all-time favorites, BAKE: 12–14 MINUTES White Chocolate Chip Cranberry Cookies MAKES 18 COOKIES fresh from Studded with white chocolate chips and tart dried cranberries, these soft and chewy cookies are perfect for spring. Store cookies in an your airtight container at room temperature up to 4 days. For best results, do not replace the egg in this recipe.

1 cup butter or Earth Balance Buttery Sticks, room temperature 1 cup granulated sugar 1 cup brown sugar, packed 1 teaspoon pure vanilla extract 1 large egg, room temperature ¾ cup white rice flour ¼ cup + 2 tablespoons tapioca starch/ flour ¼ cup + 2 tablespoons potato starch 3. Add dry ingredients to wet ingredients 7. Place in preheated oven and bake (not potato flour) and mix until combined. Stir in white 12 to 14 minutes or until set. Cookies 1 teaspoon baking soda chocolate chips and dried cranberries. will continue to cook on the pan after 1 teaspoon salt 4. Cover bowl and refrigerate 2 hours (up removed from the oven. Let cool 1 to 1 cup white chocolate chips to 24 hours). 2 minutes on pan; then transfer to a 1 cup dried cranberries 5. When ready to bake, preheat oven to cooling rack. 350°F. Line 2 cookie sheets with parchment 1. In a large mixing bowl, beat together paper. Remove dough from the refrigerator Each cookie contains 157 calories, 7g total butter and sugars until smooth and creamy. and let it come to room temperature while fat, 4g saturated fat, 0g trans fat, 25mg cholesterol, 110mg sodium, 23g carbohydrate, Add vanilla and egg and beat 1 to 2 minutes. oven preheats. 0g fiber, 12g sugars, 1g protein, 16Est GL. 2. In a medium mixing bowl, whisk rice flour, 6. Drop dough by measured tablespoonful, tapioca flour, potato starch, baking soda 2 inches apart, onto prepared baking sheet. and salt. Press down slightly on each cookie.

April/May 2018 GLUTEN FREE & MORE 29 PREP: 15 MINUTES | BAKE: 12 MINUTES 2 large eggs, room temperature Double Chocolate Chip Cookies ½ cup brown sugar, packed MAKES 36 COOKIES ½ cup butter or Earth Balance Buttery Sticks, Rich and fudge-like, these cookies are easy to make and room temperature they bake quickly. Store cookies in an airtight container up 1 teaspoon pure vanilla extract to 5 days. They can be made egg-free; see instructions.

1. Preheat oven to 350°F. Position oven rack in center of oven. ¾ cup white rice flour Line 3 cookie sheets with parchment paper and set aside. ¼ cup + 2 tablespoons tapioca starch/flour 2. In a medium mixing bowl, whisk together rice flour, tapioca ¼ cup + 2 tablespoons potato starch (not flour) flour, potato starch, cocoa, baking soda and salt. ½ cup unsweetened cocoa powder 3. In a small microwave-safe bowl, gently heat ¾ cup chocolate 1 teaspoon baking soda chips in a microwave for 30 seconds ¼ teaspoon salt at a time until melted (about 1½ cups dark chocolate chips, divided in half 90 seconds). 4. In a large mixing bowl, combine eggs, brown sugar, butter and vanilla. Add melted chocolate and stir until combined. 5. Add dry ingredients to wet ingredients and stir until combined. Stir in remaining ¾ cup chocolate chips. 6. Drop dough by measured tablespoonful, 2 inches apart, onto prepared baking sheet. Press down slightly on each cookie. 7. Place in preheated oven and bake 10 to 12 minutes or until cookies are set in the center. 8. Remove from oven and let cool on pan 3 to 5 minutes before transferring cookies to a wire rack.

Each cookie contains 111 calories, 6g total fat, 4g saturated fat, 0g trans fat, 19mg cholesterol, 59mg sodium, 15g carbohydrate, 1g fiber, 8g sugars, 1g protein, 9Est GL.

For Egg-Free Double Chocolate Chip Cookies, omit 2 eggs. Reduce butter by 2 tablespoons. Add 2 tablespoons arrowroot or cornstarch to dry

ingredients in step 2. In CARVER BY CHRYSTAL PHOTOGRAPHY a small bowl, combine 1 tablespoon golden flax meal with 3 tablespoons hot water; let cool and thicken. Use this mixture to replace the eggs in step 4.

30 www.GlutenFreeandMore.com April/May 2018 No Time for Homemade? PREP: 15 MINUTESS | CHILL: 2 HOURS | BAKE: 10–12 MINUTES Don’t miss our review of packaged gluten-free Chocolate Chip Cookies chocolate chip cookies MAKES 24 COOKIES on page 58. We tasted These cookies are thick, chewy, and bursting and tested more than 40 with rich chocolate chips. It’s hard to just eat one. brands to find the very Store cookies in an airtight container at room best on the market. temperature up to 4 days. They can be made egg- free; see instructions.

1/ cup butter or dairy-free alternative,* room temperature 3 cup brown sugar, packed 1 cup granulated sugar 1 large egg + 1 large egg yolk, room temperature 1 teaspoon pure vanilla extract ¾ cup white rice flour ¼ cup + 2 tablespoons tapioca starch/flour ¼ cup + 2 tablespoons potato starch (not potato flour) 2 tablespoons cornstarch 1 teaspoon baking soda 1 teaspoon salt ¾ cup semi sweet chocolate chips

1. In a large mixing bowl, beat together butter and sugars until smooth and creamy. Add egg, egg yolk and vanilla and beat 1 to 2 minutes. 2. In a medium mixing bowl, whisk rice flour, tapioca flour, potato starch, cornstarch, baking soda and salt. 3. Add dry ingredients to wet ingredients and mix until cookieFor best results: tips combined. Stir in chocolate chips.  Line the cookie sheet. Use parchment paper or a silicone 4. Cover bowl and refrigerate 2 hours (up to 24 hours). baking mat. These work better for baking cookies than 5. When ready to bake, preheat oven to 375°F. Line 2 cookie greasing the pan. sheets with parchment paper. Remove cookie dough from  Cream the butter and sugar. Beating them on high the refrigerator and let it come to room temperature while speed for 1 to 2 minutes after they’re combined produces oven preheats. airier cookies. 6. Drop dough by measured tablespoonful, 2 inches apart,  Measure ingredients accurately. Spoon the flour into onto prepared baking sheet. Press down slightly on each the appropriate measuring cup and level it with a knife. cookie. Don’t scoop. 7. Place in preheated oven and bake 10 to 12 minutes or until  Use large, room-temperature eggs. Bring refriger- set. Rotate pans halfway through baking. Cookies will continue ated eggs to room temperature quickly by placing them to cook on the pan after they’re removed from the oven. Let in warm water while you read through the recipe and cool 5 minutes on pan and then transfer to a cooling rack. assemble your ingredients.  Don’t overbake the cookies. They continue to bake for Each cookie contains 146 calories, 7g total fat, 4g saturated fat, 0g 1 to 2 minutes after they’re removed from the oven. For trans fat, 28mg cholesterol, 82mg sodium, 22g carbohydrate, 1g fiber, softer, chewier cookies, bake them the shorter time allot- 13g sugars, 1g protein, 15Est GL. ted. For crispier cookies, bake them longer. *To make Dairy-Free Chocolate Chip Cookies, replace the PHOTOGRAPHY BY CHRYSTAL CARVER BY CHRYSTAL PHOTOGRAPHY butter with ½ cup Spectrum organic shortening. Alternatively, replace the butter with 1/4 cup Spectrum organic shortening + 1/4 cup Earth Balance Buttery Sticks (for buttery flavor). tablespoons Earth Balance Buttery Sticks (for buttery flavor). Com- To make Egg-Free Chocolate Chip Cookies, replace the butter bine 21/4 teaspoons Ener-G egg replacer with 3 tablespoons warm with 6 tablespoons Spectrum Organic Shortening. Alternatively, water, stirring to mix well; use this mixture to replace the egg and replace the butter with 1/4 cup Spectrum Organic Shortening + 2 yolk in step 1.

April/May 2018 GLUTEN FREE & MORE 31 PREP: 10 MINUTESS | BAKE: 8–10 MINUTES Grain-Free Sunflower Chocolate Chip Cookies MAKES 24 COOKIES These simple cookies are thick, brownie-like and loaded with chocolate chips. Sweetened with coconut sugar and free of grains, dairy, nuts and peanuts, they’re the ultimate grain-free cookie. Store cookies in an airtight container at room temperature up to 4 days. For best results, do not replace the egg in this recipe.

1 cup creamy sunflower seed butter 1 cup coconut sugar (or light brown sugar) 1 large egg, room temperature 1 cup unsweetened cocoa powder 1 teaspoon baking soda 1 cup gluten-free, dairy-free chocolate chips or 4-6 ounces chopped chocolate

1. Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside. PHOTOGRAPHY BY CHRYSTAL CARVER BY CHRYSTAL PHOTOGRAPHY 2. In a medium mixing bowl, combine sunflower seed butter, coconut sugar and egg. 3. Add cocoa powder and baking soda and mix until incorporated. Depending on how thick your sunflower seed butter is, you may need to work the dough with your hands. 4. Add chocolate chips and work them into the dough until evenly incorporated. Note: Dough will Shopping List be naturally oily from the sunflower seed butter. For gluten-free and allergy- 5. Form dough into 24 small balls. Arrange 12 friendly ingredients, check out dough balls on prepared cookie sheet, 2 inches these companies. apart. Press down lightly on each cookie to form a Butter Alternative circle. Earth Balance Buttery Sticks 6. Place in preheated oven and bake 8 to 10 minutes earthbalancenatural.com or until set. Remove from oven and gently slide parchment paper onto the counter. Let cookies cool Spectrum Organic Shortening spectrumorganics.com completely before removing from parchment paper. 7. Line baking sheet with new parchment paper. Chocolate Chips Arrange remaining 12 dough balls on cookie sheet, Enjoy Life Foods enjoylifefoods.com 2 inches apart. Press down lightly on each cookie to form a circle. Lily’s (stevia sweetened) 8. Place in preheated oven and bake 8 to 10 minutes lilyssweets.com or until set. Remove from oven and gently slide Pascha Chocolate parchment paper onto the counter. Let cookies cool paschachocolate.com completely before removing from parchment paper. White Chocolate Chips Each cookie contains 96 calories, 6g total fat, 1g saturated Pascha Chocolate fat, 0g trans fat, 8mg cholesterol, 55mg sodium, 10g paschachocolate.com carbohydrate, 1g fiber, 4g sugars, 3g protein, 5Est GL. Not every product sold by every company listed is gluten-free or allergy-friendly. Read ingredient Contributor Chrystal Carver (glutenfreepalate.com) is a gluten-free food blogger and author labels. When in doubt, confirm of Sweet & Simple Gluten-Free Baking: Irresistible Classics in 10 Ingredients or Less. ingredients directly with the manufacturer.

32 www.GlutenFreeandMore.com April/May 2018 REPLACE THE FLOUR, no your recip.

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With Bob’s Red Mill Gluten Free 1-to-1 Baking Flour, it’s easy to make your favorite recipes gluten free! Simply substitute for wheat flours in equal parts to make delicious cakes, cookies, muffins, pancakes, sauces, gravies, pie crusts and more.

Learn more about our gluten free promise, plus find recipes & coupons at BOBSREDMILL.COM April/May 2018 GLUTEN FREE & MORE 33 By America’s Test Kitchen Power Breakfasts A better way to start your day PHOTOGRAPHY BY JOE KELLER PHOTOGRAPHY

34 www.GlutenFreeandMore.com April/May 2018 WHY THIS RECIPE WORKS

hese turbocharged morning meals, created by America’s A frittata is a hearty brunch Test Kitchen, utilize nutrient-dense ingredients that are option but it’s often loaded widely available and easily incorporated into everyday with potatoes, cheese and cooking. What a way to rise and shine! sausage or bacon. For a more nutritious version, the chefs T at America’s Test Kitchen nixed the meat and swapped out potatoes for broccoli. To make a substantial, veggie- packed frittata, they used a PREP + COOK: 20 MINUTES | BAKE: 5–8 MINUTES dozen eggs and a full 4 cups Frittata with Broccoli & Turmeric of broccoli, chopping the MAKES 6 SERVINGS florets small so they would This frittata can be served warm or at room temperature. When paired with a be surrounded by the eggs, ensuring a cohesive whole. salad, it can serve as a meal. For dairy-free Parmesan, try Follow Your Heart’s Adding healthful turmeric Parmesan-style shredded cheese alternative. and black pepper gives the filling a bold, slightly spicy 12 large organic eggs skillet until large curds form and the spatula flavor. But the chefs weren’t 1/3 cup organic 1% low-fat milk, milk of leaves a trail through eggs but eggs are still ready to omit cheese entirely. choice or water very wet, about 30 seconds. Smooth curds They opted for Parmesan, ¼ cup grated Parmesan cheese or into an even layer and cook, without stirring, since a little bit goes a long

dairy-free alternative 30 seconds. way in terms of cheesy 2 tablespoons cold-pressed extra- 5. Transfer the skillet to preheated oven and flavor; just 1/4 cup was all they virgin olive oil, divided bake until frittata is slightly puffy and the needed. To ensure the frittata 1 tablespoon minced fresh tarragon surface bounces back when lightly pressed, 5 cooked fully and evenly, they started it on the stovetop, 1 teaspoon salt, divided to 8 minutes. Using a rubber spatula, loosen stirring until a spatula left a 4 cups broccoli florets, cut into ½-inch frittata from the skillet and transfer to a trail in the curds, and then pieces (12 ounces) cutting board. Let sit 5 minutes before slicing transferred it to the oven to 1 shallot, minced and serving. gently finish. Adding milk 1 teaspoon ground turmeric and salt to the eggs ensured 1 teaspoon pepper Each serving contains 392 calories, 34g total fat, they stay tender and fluffy; 9g saturated fat, 0g trans fat, 427mg cholesterol, 3 tablespoons water the liquid makes it harder for 262mg sodium, 7g carbohydrate, 0g fiber, 3g the proteins to coagulate and ½ teaspoon grated lemon zest sugars, 16g protein, 3Est GL. ½ teaspoon lemon juice turn rubbery, while the salt weakens their interactions From GF&M’s Test Kitchen and produces a softer curd. 1. Place oven rack in middle position and For Egg-Free Frittata, omit 12 eggs. Mix 1 preheat oven to 350°F. (4-ounce) box Follow Your Heart’s VeganEgg 2. Whisk eggs, milk, Parmesan cheese, 1 with 2 cups ice-cold water. Add more water tablespoon oil, tarragon and 1/4 teaspoon salt as needed, 1 tablespoon at a time, to thin the in a bowl until well combined. mixture to a creamy consistency like a cake 3. Heat remaining 1 tablespoon oil in a batter. Omit oil in step 2; reserve it for frying, 12-inch oven-safe nonstick skillet over if needed, in step 3, especially if using a tra- medium-high heat until shimmering. Add ditional ovenproof frying pan (not nonstick). broccoli, shallot, turmeric, 1/4 teaspoon salt Cook mixture on the stove until almost firm; and pepper and cook, stirring frequently, then bake it in the oven until golden. until broccoli is crisp-tender and spotty brown, 7 to 9 minutes. Stir in water, lemon zest and lemon juice and continue to cook, stirring constantly, until broccoli is just tender Eating a good breakfast provides and no water remains in skillet, about 1 you with energy to start a new minute longer. day—and it’s linked to other health 4. Add egg mixture and cook, using a rubber benefits, including weight control and spatula to stir and scrape the bottom of the improved performance. TUMERIC PHOTO © GETTY IMAGES PLUS/ISTOCK/ALLE12 TUMERIC PHOTO

April/May 2018 GLUTEN FREE & MORE 35 PREP: 20 MINUTES | COOK: 4½ –5 MINUTES WHY THIS RECIPE WORKS Fluffy Omelet with Smoked Salmon & Asparagus To give this omelet its soufflé- MAKES 2 SERVINGS like consistency, the chefs at The beauty of this omelet (other than its impressive height) is that it’s forgiving. Unlike America’s Test Kitchen whipped traditional omelets that involve dexterous flipping, this fluffy omelet is relatively egg whites with cream of tartar to hands-off. A teaspoon of white vinegar or lemon juice can be used in place of the get stiff peaks. Then they folded in the yolks. They spread the mix- cream of tartar. For dairy-free Parmesan, try Follow Your Heart’s Parmesan-style shred- ture out in a skillet and then let ded cheese alternative. the oven do the work; its steady heat prevents overcooking. 2 tablespoons + 1 teaspoon cold-pressed and sprinkle cream of tartar over the surface. Such a delicate omelet would be extra-virgin olive oil Whip mixture (use the whisk attachment) weighed down by a heavy filling 1 shallot, sliced thin on medium-low speed until foamy, about 2 like ham and cheese. But a small 5 ounces asparagus, trimmed and cut on minutes. Increase speed to medium-high and amount of flavorful ingredients— bias into ¼-inch lengths whip until stiff peaks just start to form, 2 to 3 smoked salmon, asparagus and a bit of Parmesan—works perfectly, ❧ Pepper, to taste minutes. Fold egg yolk mixture into egg whites yielding a dish that is sophisti- until no white streaks remain. 1 ounce smoked salmon, chopped cated yet surprisingly packed ½ teaspoon lemon juice 5. Heat remaining 1 tablespoon oil in the now- with nutrients. After sliding the 4 large organic eggs, separated empty skillet over medium-high heat until finished omelet onto a cutting 1/8 teaspoon salt shimmering, swirling to coat the bottom of the board, it is effortlessly folded in ¼ teaspoon cream of tartar pan. Quickly add the egg mixture, spreading half before serving. ½ cup grated Parmesan cheese or dairy- into an even layer with a spatula. Remove pan free alternative from heat and gently sprinkle asparagus mixture and Parmesan evenly over the top of the omelet. TREMBLAY BY CARL PHOTOGRAPHY 1. Adjust oven rack to middle position and heat 6. Transfer skillet to preheated oven and cook From GF&M’s Test Kitchen oven to 375°F. until center of omelet springs back when lightly For Egg-Free Fluffy Omelet, omit 2. Heat 1 teaspoon oil in a 12-inch oven-safe pressed, 4½ minutes for a slightly wet omelet or 4 eggs, 1 tablespoon of oil and nonstick skillet over medium-high heat until 5 minutes for a dry omelet. cream of tartar. Mix 8 tablespoons shimmering. Add shallot and cook until softened 7. Run a spatula around the edges of the omelet Follow Your Heart’s VeganEgg and beginning to brown, about 2 minutes. Add to loosen, shaking gently to release. Slide the with 11/4 cups ice-cold water until asparagus and pepper to taste and cook, stirring omelet onto a cutting board and let stand 30 smooth. Stir in salt. Add more frequently, until crisp-tender, 5 to 7 minutes. seconds. Using a spatula, fold the omelet in water as needed, 1 tablespoon Transfer asparagus mixture to a bowl and stir in half. Cut omelet in half crosswise and serve at a time, to thin the mixture to the chopped salmon and lemon juice. Set aside immediately. a creamy consistency like a cake and wipe out the skillet. batter. Skip steps 3 and 4. In step Each serving contains 426 calories, 34g total fat, 11g 5, cook VeganEgg until it’s firm on 3. Whisk egg yolks, 1 tablespoon oil and 1/8 saturated fat, 0g trans fat, 448mg cholesterol, 684mg teaspoon salt together in a bowl. sodium, 6g carbohydrate, 1g fiber, 2g sugars, 26g the bottom before adding top- 4. Place egg whites in the bowl of a stand mixer protein, 3Est GL. pings. Bake 7 to 10 minutes or until top is firm and golden.

36 www.GlutenFreeandMore.com April/May 2018 WHY THIS RECIPE WORKS

Eating a variety of whole grains is the best way to take advantage of their many nutritional benefits. A hearty porridge is the perfect opportunity to enjoy several kinds in one bowl. The chefs at America’s Test Kitchen chose a combination of millet, quinoa and amaranth. The millet’s mellow corn-like flavor and fine, starchy texture balance the quinoa’s nutty, earthy flavor, while a smaller amount of amaranth adds bold anise flavor and an intriguing texture. Cooking the grains in plenty of liquid encourages them to swell and some to burst and release their starches, creat- ing a porridge with a creamy texture. However, the chefs felt the 30-minute simmering time was too long for a quick breakfast. So they hydrated the grains in water the night before. Stirring in blueberries and warm TOTAL PREP: 20 MINUTES | SOAK: OVERNIGHT spices and finishing with a bit of maple syrup accentuates the Three-Grain Breakfast Bowl millet’s sweetness, balances the MAKES 4 SERVINGS often-bitter quinoa and tames This energizing hot breakfast will keep you feeling satisfied past lunchtime. Ancient gluten-free the flavor of the amaranth. If whole grains and berries combine with spices and a splash of maple syrup for a super-nourishing you buy unwashed quinoa (or morning meal that’s simple to make. Assemble it the night before; it’s ready the next morning in if you’re unsure whether it’s just 10 minutes. been washed), be sure to rinse it before cooking to remove its 4 cups water 2. In the morning, stir milk, cinnamon and bitter protective coating (called ½ cup uncooked millet, rinsed nutmeg into the grains and bring to a simmer saponin). ½ cup prewashed uncooked white over medium-high heat. Reduce heat to quinoa medium-low and cook, stirring occasionally, ¼ cup uncooked amaranth, rinsed until grains are fully tender and mixture is ½ teaspoon salt thickened, 8 to 10 minutes. 1 cup organic 1% low-fat milk or milk of 3. Stir in berries and syrup. Porridge will choice, more as needed thicken as it sits; adjust consistency with hot ½ teaspoon ground cinnamon milk as needed. Serve warm.

1/8 teaspoon ground nutmeg TREMBLAY BY CARL PHOTOGRAPHY PHOTOGRAPHY TREMBLAY BY CARL PHOTOGRAPHY 1½ cups blueberries, raspberries and/or Each serving contains 298 calories, 4g total fat, 1g blackberries saturated fat, 0g trans fat, 3mg cholesterol, 322mg sodium, 57g carbohydrate, 7g fiber, 13g sugars, 10g 2 tablespoons pure maple syrup protein, 31Est GL.

1. Bring water to boil in a large saucepan over high heat. Remove pan from heat and stir in Recipes and photographs reprinted with permission from Nutritious millet, quinoa, amaranth and salt. Cover pan Delicious: Turbocharge Your Favorite Recipes with 50 Everyday and let sit overnight. Superfoods from the editors at America’s Test Kitchen.

April/May 2018 GLUTEN FREE & MORE 37 BONE BROTH PROTEIN™ ANCIENT NUTRITION MODERN SUPERFOOD

IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for? on-the-go form. Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid CELEBRITY TREND DU JOUR PERFECT FOR PALEO LIVING and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy detoxification.† One thing that actors, professional athletes, Another audience that is “fueling the fire” of the executives and television personalities all have bone broth movement is the rapidly-growing group Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive in common are high-performance lifestyles. So of people following a Paleolithic-inspired eating it is little wonder that the media seems to be and lifestyle program. And its not just weekend to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to reporting almost daily on the celebrities that are warriors and hardcore fitness advocates that are be GMO free. making bone broth a central component of their contributing to the growth. Recent statistics indicate health and fitness program. a wider demographic of people is ”going Paleo” and estimate that 54% are women and 76% are You will also see bone broth very well represented college educated. The world of health and fitness if you take a stroll down the aisle of your local is often dominated by fads and trends; however, 5 BIG BENEFITS OF bookstore and a surprising number of “broth all the data suggests that this is a modern-day cafes” have opened up in New York City as people phenomenon, based on ancient wisdom, that BONE BROTH PROTEIN™ are trading in their morning cup of coffee for the is not going away any time soon. benefits that bone broth can deliver! 1. Saves You Time 2. Saves You Money WHY ALL THE HYPE? 3. Packed with 20g Protein Bone broth is typically rich in protein, collagen, gelatin, glucosamine, + Bone Broth Co-Factors chondroitin and key minerals often missing in diet. These vital nutrients support a wide range of health benefits and body systems including: 4. Whole Food Supplemental Protein 5. Diet, Paleo and Gut Friendly Healthy detoxification, Healthy and vibrant skin, gut and immune system† hair and nails†

Healthy joints Metabolism and and lean muscle mass† a healthy weight† Other Delicious and Functional Flavors Available WWW.BONEBROTHPRO.COM

38 www.GlutenFreeandMore.com April/May 2018 BONE BROTH PROTEIN™ ANCIENT NUTRITION MODERN SUPERFOOD

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April/May 2018 GLUTEN FREE & MORE 39 By Matthew Kadey, RD Spring Forward A fresh take on soups & salads

pring has truly sprung and it’s time to take a big breath of fresh Sair and welcome back a new crop of fresh finds at the market. Out with heavy winter food and in with lighter meals inspired by the season’s most delicious and nutritious fruits and vegetables. What better way to celebrate the season than with tempting soups and salads? Consider these recipes a springboard to working delicious springtime produce into your diet. PHOTOGRAPHY BY MATTHEW KADEY BY MATTHEW PHOTOGRAPHY

40 www.GlutenFreeandMore.com April/May 2018 PREP: 30 MINUTES | SIMMER: 15 MINUTES Leek Potato Soup with Green Pea Pesto MAKES 5 SERVINGS This delightful chunky soup delivers top- notch nutritional value. Garnish it with this season-inspired green pea pesto for a show- stopping soup. Serve it for lunch or as part of a light dinner.

Soup 2 leeks 1 tablespoon grapeseed oil or canola oil 1 teaspoon salt 2 large carrots, chopped 1 minute. Place potatoes and broth in pan, deliciously moist. Both the chicken and the 2 celery stalks, sliced bring to a boil, reduce heat to medium-low dressing can be prepared up to 3 days in 2 garlic cloves, chopped and simmer covered until potatoes are advance. 1 teaspoon dried thyme tender, about 15 minutes. Stir in chickpeas 1 teaspoon red chili pepper flakes and white wine vinegar. Salad 1 teaspoon pepper 3. To make the pesto, place peas, parsley, 1 pound boneless chicken breast 1 cup dry white wine garlic, hemp seeds or walnuts, lemon zest, 1 teaspoon salt 1½ pounds new (baby) potatoes, lemon juice, Parmesan cheese (if using) and 8 cups spring salad greens quartered salt in a food processor container and blend 1 cup sliced fresh mint or basil 5 cups gluten-free vegetable broth together into a slightly chunky mixture. 1 large yellow or orange bell pepper, 1½ cups canned chickpeas, rinsed and With the machine running, slowly pour olive thinly sliced drained oil in through the top feed tube until oil is 2 scallions (green onions), sliced 2 tablespoons white wine vinegar incorporated into pesto. 11 cups strawberries, sliced 4. Place soup in serving bowls. Top each 1 cup crumbled soft goat cheese, Pesto with a spoonful of pesto. optional 1 cup green peas (thawed if frozen) 1 cup sliced roasted almonds or Each serving of soup with pesto contains 495 1 cup parsley pumpkin seeds calories, 17g total fat, 3g saturated fat, 0g 2 garlic cloves trans fat, 0mg cholesterol, 713mg sodium, 68g 1 cup hemp seeds (hemp hearts) or carbohydrate, 13g fiber, 17g sugars, 14g protein, Dressing walnuts 26Est GL. 1/ cup chopped rhubarb ❧ Zest of 1 lemon 1 shallot, chopped Each tablespoon of pesto contains 31 calories, ❧ Juice of 1 lemon 2g total fat, 0g saturated fat, 0g trans fat, 0mg 1 tablespoon chopped ginger 1 cup grated Parmesan cheese or cholesterol, 26mg sodium, 1g carbohydrate, 1g 2 tablespoons red wine vinegar dairy-free alternative, optional fiber, 0g sugars, 1g protein, 0Est GL. 11/ tablespoons pure maple syrup 1 teaspoon salt 1 teaspoon salt 3 tablespoons extra virgin olive oil 1 cup grapeseed oil or canola oil COOK: 20 MINUTES | PREP: 30 MINUTES 1. Slice off the root ends and thick, dark- Chicken Strawberry 1. Place chicken and salt in a large pot and green parts of leeks. Cut leeks in half add enough water to completely cover the lengthwise and rinse each half under cold Salad with Maple meat by at least 1 inch. Bring water to a low water, pulling apart the layers to remove any Rhubarb Vinaigrette simmer where it is steaming with just the grit. Chop leeks into small pieces. MAKES 4 SERVINGS rare bubble breaking the surface. Reduce 2. Heat 1 tablespoon oil in a large saucepan For all the rhapsodizing about strawberry- heat, partially cover pan, and poach 20 over medium heat. Place leeks and salt in rhubarb pie, this dynamic duo performs PHOTOGRAPHY BY MATTHEW KADEY BY MATTHEW PHOTOGRAPHY minutes or until meat is cooked through to pan and cook 6 minutes or until leeks are admirably together in a salad. Strawberry an internal temperature of 160°F. Ideally, very soft. Add carrots, celery and garlic; cook lends seasonal sweetness while rhubarb you want to keep the poaching water 3 minutes. Stir in thyme, chili flakes and infuses the dressing with a subtle tang. temperature around 160°F. Skim off any pepper; cook 30 seconds. Add wine and boil Poaching the chicken keeps the meat foam that forms during cooking. Remove

April/May 2018 GLUTEN FREE & MORE 41 chicken from water. When cool enough to handle, thinly slice. 2. To make the dressing, place rhubarb, shallot, ginger, vinegar and 2 tablespoons water in a small saucepan. Bring to a boil, reduce heat to medium-low and simmer until rhubarb has completely broken down, about 10 minutes. Place rhubarb mixture, maple syrup, 2 tablespoons water and salt in a blender container and process until smooth. With machine running on low speed, slowly pour oil into container PREP: 20 MINUTESS | CHILL: 2 HOURS through the top feed tube. Let cool. Asparagus Gazpacho 2 tablespoon white wine vinegar 3. To assemble the salad, divide greens, MAKES 5 SERVINGS ❧ Zest of 1 lemon mint or basil, bell pepper, sliced chicken, With peak tomato season still weeks away, 3 teaspoon salt scallions and strawberries equally among 4 get a head start on gazpacho by using 1 teaspoon ground cumin serving plates. Drizzle on rhubarb dressing. asparagus as a base. This verdant soup is 1/ teaspoon black pepper Sprinkle on goat cheese, if using, and top just the thing to liven up lunch or dinner. 1 cup extra-virgin olive oil with almonds or pumpkin seeds. Make it 1 or 2 days before serving; it’s even better after it rests. Garnish options include 1. Bring a large pot of salted water to boil. Each serving of salad with dressing contains pumpkin seeds, pine nuts, feta, chives, shaved Add asparagus and blanch 1 minute or until 391 calories, 20g total fat, 2g saturated fat, 0g trans fat, 65mg cholesterol, 543mg sodium, 23g Parmesan, a drizzle of olive oil and even kale bright green. Drain and transfer asparagus to carbohydrate, 6g fiber, 10g sugars, 31g protein, chip crumbles. a bowl of ice water to cool. Then drain. 6Est GL. 2. Place broth, asparagus, green pepper, 1 bunch asparagus, woody ends cucumber, mint or basil, scallions, garlic, Each tablespoon of dressing contains 37 calo- trimmed and halved jalapeño, white wine vinegar, lemon zest, ries, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 37mg sodium, 2g carbohydrate, 1 cup gluten-free vegetable broth or salt, cumin and black pepper in a blender 0g fiber, 1g sugars, 0g protein, 1Est GL. water or food processor container and blend until 1 green bell pepper, chopped smooth. With the machine running on low 1 English cucumber, chopped speed, slowly pour the olive oil in through 1/3 cup fresh mint or basil the top tube. 3 scallions (green onions), roughly 3. Chill soup at least 2 hours before serving. chopped Each serving includes 136 calories, 11g total fat, 2 cloves garlic, chopped 2g saturated fat, 0g trans fat, 0mg cholesterol, PHOTOGRAPHY BY MATTHEW KADEY BY MATTHEW PHOTOGRAPHY 1 small jalapeño pepper, seeded and 362mg sodium, 8g carbohydrate, 3g fiber, 3g chopped, or horseradish sugars, 3g protein, 3Est GL.

42 www.GlutenFreeandMore.com April/May 2018 Cream of the Crop Plan your menu around these in-season fruits and PREP: 30 MINUTES | BAKE: 35 MINUTES 1/ teaspoon dried Italian seasoning veggies and send winter Roasted Radish 1 teaspoon salt squash into hibernation. 1 teaspoon black pepper White Bean Salad with Artichokes Arugula Hummus Dressing 1. Preheat oven to 400°F and place a rimmed Asparagus MAKES 6 SERVINGS baking sheet in oven as it heats. Chives This swoon-worthy salad is guaranteed 2. Toss radishes with oil, salt and pepper. Dandelion greens Fava beans to refresh your taste buds after a winter of Place them in preheated oven on hot bak- Fiddleheads heavier fare. It’s also a wonderful way to ing sheet and bake 35 minutes, stirring once Green Garlic work more plant-based protein into your diet. midway through, or until wrinkled and tender. Green Peas Roasting freshly harvested spring radishes 3. Place onion in a bowl, cover with cold Leeks creates a whole new vegetable; it tames their water and chill in the fridge at least 30 Lettuce Mint spiciness and transforms them into nuggets minutes. Morel mushrooms of mellow sweetness. Try tossing radish greens 4. In a medium saucepan, bring quinoa, a New potatoes into the salad mix and, if tolerated, roughly pinch of salt and 11/4 cups water to a boil. Radishes chopped hard-boiled eggs for added protein. Reduce heat to medium-low and simmer, Rhubarb covered, until quinoa is tender and water is Sorrel Spinach Salad absorbed, about 12 minutes. Remove pan Spring onions 1 pound medium red radishes, from heat and set aside, covered, 5 minutes. Strawberries trimmed and halved Fluff quinoa with a fork. Watercress 2 teaspoons grapeseed oil or canola 5. Divide salad greens, mint, parsley, oil cucumber, avocado, quinoa and beans 1 teaspoon + 1 pinch salt among serving plates. 1 teaspoon black pepper 6. To make the dressing, whisk together 1 cup thinly sliced red onion hummus, olive oil, lemon juice, Italian 3 cup rinsed quinoa, preferably multi- seasoning, salt and pepper. colored 7. Drizzle dressing over salad. Sprinkle with 8 cups fresh spring greens, such as sunflower seeds and serve. arugula, watercress and/or spinach Each serving with dressing contains 377 calories, 1 cup roughly chopped fresh mint 18g total fat, 3g saturated fat, 0g trans fat, 0mg 1 cup roughly chopped fresh parsley cholesterol, 554mg sodium, 47g carbohydrate, 1 cucumber, chopped 14g fiber, 6g sugars, 12g protein, 19Est GL. 1 ripe avocado, sliced Dr. Axe Each tablespoon of dressing contains 39 calories, 2 cups canned cannellini (white Multi Collagen Protein 3g total fat, 1g saturated fat, 0g trans fat, 0mg Dr. Axe Multi Collagen Protein kidney) beans, rinsed and drained cholesterol, 72mg sodium, 2g carbohydrate, 0g Powder—featuring collagen type I, II, 1/ cup toasted sunflower seeds, for fiber, 0g sugars, 0g protein, 1Est GL. III, V and X from four food sources garnish (beef, chicken, fish and eggshell Contributing chef Matthew Kadey, RD (rocket- membrane). Odorless, tasteless and fuelfoods.net) is a registered dietitian and food Dressing easy-to-mix, this gluten-free powder can writer. He is author of The Muffin Tin Chef (Ulyss- 1/ cup prepared hummus be added to a wide variety of healthy es Press), The No-Cook, No-Bake Cookbook PHOTOGRAPHY BY MATTHEW KADEY BY MATTHEW PHOTOGRAPHY beverages and foods, like soups. 2 tablespoons extra virgin olive oil (Ulysses Press) and Rocket Fuel: Power-Packed 2 tablespoons fresh lemon juice Food for Sports and Adventure (VeloPress). www.draxe.com

April/May 2018 GLUTEN FREE & MORE 43 By Jules Shepard Favorite Cakes These delicious recipes take the cake

We surveyed our readers to find their most- loved cakes. The top picks? Timeless yellow, chocolate, strawberry and lemon cakes. So we created these winning selections without gluten, and with easy dairy-free and egg-free options. PHOTOGRAPHY BY JULES SHEPARD PHOTOGRAPHY

44 www.GlutenFreeandMore.com April/May 2018 Light and moist with wonderful flavor and texture, these cakes are as suitable for everyday indulgence as they are for special occasions. Ideal for birthdays, Mother’s Day and graduation celebrations, make and serve them with complete confidence.

PREP: 20 MINUTES | BAKE: 30–60 MINUTES dehydrated strawberries, if using. Pour Don’t skip the frosting! Spring batter into prepared pans. Creamy toppers provide a 6. Place in preheated oven and bake 30 Strawberry Cake to 35 minutes for round cakes. For Bundt finishing touch. Mix and match MAKES 1 CAKE, 14 SERVINGS pan, begin testing after 50 minutes; it will them to create your own The lovely rose color and sweet strawberry likely need 1 hour. For cupcakes, bake 20 favorite combination. Try Yellow flavor in this cake comes from puree made minutes. Before removing from oven, a Cake with Chocolate Frosting, from frozen strawberries. Topped with Fluffy toothpick inserted into the middle of each White Frosting, this cake is a strawberries- cake should come out clean (not wet) or Chocolate Cake with Fluffy and-cream delight. It can be made egg-free; with very few crumbs attached and the White Frosting, Strawberry Cake cakes should begin to pull away slightly see instructions. from the sides of the pans. Bake longer, if with Lemon Buttercream. 3 cups Jules’ Homemade All-Purpose necessary. Flour Blend, more for dusting (page 48) 7. When cakes are done, turn off oven and 1 tablespoon baking powder leave oven door open to let cakes cool 1 cup powdered milk of choice slowly there 5 minutes or so. Then remove PREP: 20 MINUTES 1 teaspoon salt cakes to racks to cool in pans, no longer Fluffy White Frosting 4 large eggs than 15 to 20 minutes. Gently invert cakes MAKES ABOUT 2 CUPS 1/ cup butter or dairy-free alternative to remove them from pans; then flip them For egg-free white frosting, use Creamy 2 cups sugar gently onto the cooling racks to cool. Frost White Frosting on page 46. 1 cup strawberry puree* (best made cakes only when fully cooled. with frozen berries) Each slice without frosting contains 315 calo- 1 cup sugar 3 cup plain milk of choice ries, 8g total fat, 5g saturated fat, 0g trans fat, 1/3 cup water ❧ Red food coloring, optional 21mg cholesterol, 165mg sodium, 58g carbohy- 1 teaspoon cream of tartar 1 cup dehydrated/dried strawberries, drate, 1g fiber, 31g sugars, 4g protein, 39Est GL. 2 large egg whites sliced, optional Each slice with Fluffy White Frosting contains 1 teaspoon pure vanilla extract 373 calories, 8g total fat, 5g saturated fat, 0g 1. Preheat oven to 350°F static or 325°F con- trans fat, 21mg cholesterol, 172mg sodium, 72g 1. In a small saucepan over medium heat, vection (preferred). Grease two 8-inch or 9-inch carbohydrate, 1g fiber, 45g sugars, 5g protein, whisk together sugar, water and cream 45Est GL. round cake pans or a 9-inch Bundt pan with of tartar. Continue stirring until mixture cooking spray and dust entire surface lightly bubbles and sugar dissolves. Remove For Egg-Free Strawberry Cake, omit 4 with gluten-free flour. To make cupcakes, from heat immediately. (Mixture may start eggs. Add 1 teaspoon baking soda and 1/4 grease or line 2 or 3 standard muffin pans with to brown but don’t allow it to turn dark cup arrowroot powder or cornstarch to dry cupcake papers for 28 to 30 cupcakes. brown or to burn.) ingredients in step 2. In a small bowl, com- 2. Whisk together flour blend, baking powder, 2. In a medium mixer bowl, combine egg bine 2 tablespoons golden flax meal with 6 powdered milk and salt in a medium bowl whites and vanilla. With beaters on low, tablespoons hot unsweetened applesauce; until well combined. slowly add cooked sugar mixture. Increase let cool and thicken. Skip step 3. Add flax 3. In another bowl, separate egg whites and mixer speed to high and beat 6 minutes meal mixture in step 4 to replace 4 eggs. (If whip them together until soft peaks form. or until frosting forms stiff peaks when not using optional dehydrated strawberries, Place yolks in separate bowl. tested with a rubber spatula. reduce milk by 2 tablespoons.) 4. In a large mixing bowl, cream together 3. Spread on cooled cakes in a thick layer. butter and sugar until light and fluffy. Slowly Create swirling designs using an off-set add strawberry puree, egg yolks, milk and *TIP To make strawberry puree, place 10 spatula. food coloring (if using), alternating with ounces of frozen strawberries in a blender WHISKS WHITEIN © FROSTING GETTY IMAGES PLUS/ISTOCK/NINKAS or food processor and process into a puree. Each tablespoon contains 26 calories, 0g total the dry ingredients and beating in between Measure out 1 cup and add to recipe in step fat, 0g saturated fat, 0g trans fat, 0mg choles- additions. 4 as instructed. Reserve extra puree to drizzle terol, 3mg sodium, 6g carbohydrate, 0g fiber, 5. Fold in whipped egg whites. Stir in over slices of cake, if desired. 6g sugars, 0g protein, 4Est GL.

April/May 2018 GLUTEN FREE & MORE 45 PREP: 20 MINUTES | BAKE: 35 MINUTES speed just until the lumps are gone and the PREP: 10 MINUTES Classic Yellow Cake batter is smooth. Creamy MAKES 1 CAKE, 14 SERVINGS 4. Pour the batter into prepared pan(s). Set White Frosting This traditional favorite is remarkably light aside for 15 minutes to let batter rest. MAKES ABOUT 3 CUPS and airy. Gorgeous as a layer cake, the recipe 5. Place in preheated oven and bake about Depending on whether you use short- makes fantastic cupcakes, too! It can be made 30 to 35 minutes for 8-inch cake layers, 50 ening, butter, Earth Balance buttery egg-free; see instructions. minutes for 3x6-inch layers or 20 to 25 minutes sticks, coconut oil or Spectrum palm for cupcakes. When done, a toothpick inserted oil shortening, you may not need 3 cups Jules’ Homemade All-Purpose in the middle should come out clean (not wet) much or any milk to achieve spreading Flour Blend (page 48) or with a few crumbs attached. consistency. 2 cups minus 2 tablespoons sugar 6. Remove pan(s) from oven and let cakes cool 4 teaspoons baking powder on a wire rack. Gently invert cakes to remove 1 cup shortening, butter or 1 teaspoon baking soda them from pans; then flip them gently onto cool- dairy-free alternative, 4 large eggs, room temperature ing racks. Let cool completely before frosting. softened 2/3 cup mild-flavored vegetable oil of 21 cups sifted confectioners’ choice (safflower, non-GMO canola, Cake yields 14 slices. Each slice without frosting sugar contains 342 calories, 12g total fat, 1g saturated melted coconut oil) 1 teaspoon pure vanilla extract fat, 0g trans fat, 62mg cholesterol, 217mg sodium, 2 tablespoons white vinegar 55g carbohydrate, 1g fiber, 28g sugars, 3g protein, ❧ Up to 1 cup milk of choice, 2 teaspoons pure vanilla extract 38Est GL. as needed 1 cup milk of choice (not skim or lite) Cake yields 14 slices. Each slice with Basic White 1. Cream shortening and confectioners’ Frosting contains 478 calories, 19g total fat, 5g Bring all ingredients to room temperature. sugar together with an electric mixer. 1. saturated fat, 0g trans fat, 63mg cholesterol, 219mg 2. Add vanilla and 1 tablespoon Preheat oven to 350°F static or 325°F sodium, 73g carbohydrate, 1g fiber, 46g sugars, 4g convection (preferred). Grease 2 round 8-inch protein, 44Est GL. milk, beating well to combine. Add cake pans or two 3x6-inch cake pans or line 24 more milk, if necessary, to achieve a standard muffin cups with cupcake papers. For Egg-Free Classic Yellow Cake, omit 4 spreadable consistency, beating to 2. In a medium bowl, sift together flour blend, eggs. Add 2 tablespoons arrowroot powder combine. Beat several more minutes at sugar, baking powder and baking soda. or cornstarch to dry ingredients in step 2. the end until frosting is light and fluffy.

3. In a large mixing bowl, beat eggs, oil, Combine 2 tablespoons golden flax meal with Each tablespoon contains 40 calories, 2g PHOTOGRAPHY BY JULES SHEPARD PHOTOGRAPHY vinegar and vanilla until combined. On low 6 tablespoons hot unsweetened applesauce; total fat, 1g saturated fat, 0g trans fat, 0mg speed, slowly mix in dry ingredients and then let cool and thicken. Use this mixture in step 3 cholesterol, 1mg sodium, 5g carbohydrate, slowly add milk. Continue to beat at medium to replace 4 eggs. 0g fiber, 5g sugars, 0g protein, 4Est GL.

46 www.GlutenFreeandMore.com April/May 2018 PREP: 10 MINUTES Lemon Buttercream Frosting MAKES 4 CUPS We recommend using a stand mixer with a whisk attachment to make this recipe. A hand-mixer can do the job; just add extra time for whipping at the end of the recipe.

1 cup butter or Earth Balance Buttery Sticks, softened 31 cups confectioners’ sugar, sifted 1 teaspoon pure vanilla extract 2 tablespoons lemon juice ❧ Up to 1 cup milk of choice 1 tablespoon grated lemon zest, more to sprinkle on top, optional

1. In a large mixing bowl, cream together butter and sugar. Add sugar

PREP: 40 MINUTES | BAKE: 40 MINUTES 3 cup at a time to fully incorporate. Add vanilla and lemon juice, beating to beating until light and fluffy. Slowly add eggs Sweet-Tart Lemon Cake combine. MAKES 1 SHEET CAKE, 12 SERVINGS and yolk, 1 at a time, mixing until combined. 2. Slowly add milk, 1 tablespoon at Lemon lovers unite! This old-fashioned poke Add 3 tablespoons lemon juice and mix. a time, until proper consistency is cake is so moist and lemony, it’s hard to resist. 3. In a separate bowl, whisk together flour reached. (Add more milk for creamy, The perfect balance of sweet and tart, its blend, baking powder, powdered milk and salt. spreadable frosting; less milk for lovely bright, cheerful flavor and texture are Alternately add dry ingredients and milk into piping.) Whip frosting 1 to 2 minutes further enhanced when topped with Lemon creamed butter/sugar mixture, just until ingre- until fluffy. Then stir in zest, if using. Buttercream Frosting. This recipe can be made dients are combined and batter is smooth. Fold egg-free; see instructions. in lemon zest. Pour batter into prepared pan Each tablespoon contains 35 calories, 1g and smooth top with a rubber spatula. total fat, 1g saturated fat, 0g trans fat, 4mg cholesterol, 1mg sodium, 6g carbohydrate, 1 cup butter or Earth Balance Buttery 4. Place pan in preheated oven and bake until 0g fiber, 6g sugars, 0g protein, 3Est GL. Sticks cake pulls away slightly from the sides of the 2 cups sugar pan, about 40 minutes. Cake is done when a 3 large eggs + 1 yolk toothpick inserted into the center of the cake 3 tablespoons fresh lemon juice (about comes out clean (not wet) or with very few 1 lemon) crumbs. 3 cups Jules’ Homemade All-Purpose 5. Remove from oven and let cake cool in pan Each serving without frosting contains 414 calo- Flour Blend (page 48) on a wire rack 10 to 15 minutes. Run a knife ries, 11g total fat, 6g saturated fat, 0g trans fat, 95mg cholesterol, 174mg sodium, 77g carbohy- around the edge of the pan, if necessary to 1 tablespoon baking powder drate, 1g fiber, 44g sugars, 4g protein, 50Est GL. 1 cup powdered milk of choice or release the cake. almond meal 6. While cake is baking, prepare lemon syrup. Each serving with Lemon Buttercream Frosting PHOTOGRAPHY BY JULES SHEPARD PHOTOGRAPHY 1 teaspoon salt Bring 1 cup sugar and 1 cup water to a boil contains 563 calories, 19g total fat, 11g saturated fat, 0g trans fat, 116mg cholesterol, 177mg in a small saucepan. Add lemon slices. Reduce 3 cup milk of choice (not skim or lite) sodium, 97g carbohydrate, 1g fiber, 64g sugars, 1 tablespoon grated lemon zest heat and simmer 25 minutes. Remove lemon 5g protein, 60Est GL. slices and set aside for garnishing cake later, if Lemon Syrup desired. Stir 1/4 cup fresh lemon juice into the For Egg-Free Sweet-Tart Lemon Cake, 1/ cup sugar syrup. omit 3 eggs and 1 egg yolk. Reduce butter 1 cup water 7. Using a toothpick, poke holes into warm or buttery sticks by 2 tablespoons. Com- 1 lemon, sliced thin and seeded cake while it’s cooling in the pan. Pour lemon bine 2 tablespoons golden flax meal with 6 1 cup lemon juice syrup over the top of the cake and into the tablespoons hot unsweetened applesauce; Recipes excerpted from Gluten-Free on a Shoestring: 125 Easy Recipes for Eating holes. Let cake cool completely. Well on the Cheap (2nd edition) bylet Nicole cool Hunn. and thicken. Copyright Use © 2017. this mixture Available in from step 1. Preheat oven to 350°F (static) or 325°F 8. Frost cooled cakeDa in Capopan withLifelong Lemon Books, an imprint2 toof Perseusreplace Books, the eggs LLC, anda subsidiary yolk. Add of Hachette1/4 cup (convection). Lightly grease a 9×13-inch pan. Buttercream Frosting.Book Arrange Group, cooked Inc. Photography lemon by Jeanarrowroot Schwarzwalder. powder or cornstarch to the dry 2. In a large bowl, cream butter and sugar, slices over cake as decoration, if desired. ingredients in step 3.

April/May 2018 GLUTEN FREE & MORE 47 PREP: 35 MINUTES | BAKE: 30 MINUTES PREP: 10 MINUTES Surprise Chocolate Cake Each piece without frosting contains 302 calo- Creamy Chocolate ries, 18g total fat, 14g saturated fat, 0g trans fat, MAKES 1 SHEET CAKE, 12 SERVINGS 40mg cholesterol, 231mg sodium, 37g carbohy- Frosting This cake contains surprise ingredients, drate, 3g fiber, 21g sugars, 4g protein, 23Est GL. MAKES ABOUT 3 CUPS making it almost good for you. Cooked For dairy-free evaporated milk, see Shop- quinoa adds nutrients, as well as structure Each piece with Creamy Chocolate Frosting contains 458 calories, 24g total fat, 18g satu- ping List on page 49. and a fun, nutty texture. It’s sweetened with rated fat, 0g trans fat, 57mg cholesterol, 240mg unrefined coconut palm sugar, a natural sodium, 62g carbohydrate, 4g fiber, 43g sugars, 2¾ cups sifted confectioners’ sugar, sugar alternative with a lower glycemic 5g protein, 34Est GL. more if needed index. Coffee intensifies the chocolate flavor 7 tablespoons unsweetened cocoa without adding extra sweetness. This all- For Egg-Free Surprise Chocolate Cake, powder around delicious cake can be made egg-free; omit 2 eggs. Reduce coconut oil or butter 6 tablespoons butter or dairy-free see instructions. to 1 cup. Combine 4 tablespoons Follow alternative, room temperature Your Heart VeganEgg with 12 tablespoons 5 tablespoons evaporated milk or 3 cup coconut oil or butter, softened ice-cold water, mixing until smooth. (Add half-and-half, more if needed 1 cup unrefined coconut palm sugar a little more water, 1 tablespoon at a time, 1 teaspoon pure vanilla extract or brown sugar as needed for a smooth mixture.) Use this 1 cup sour cream or plain Greek mixture to replace eggs in step 2. (If using 1. Sift confectioners’ sugar into a large yogurt of choice prepared coffee instead of milk, replace bowl. Whisk in cocoa powder. 2 large eggs, room temperature some of the water in your VeganEgg mixture 2. In a separate bowl, cream butter until 1 cup pure maple syrup, agave syrup with an equal amount of ice-cold coffee for smooth. Slowly beat in sugar/cocoa or coconut nectar more coffee flavor.) mixture, alternating with evaporated milk 1 teaspoon pure vanilla extract and vanilla. Whip until fluffy. 13 cups cooked quinoa,* cold (prepare 3. Add more milk, 1 tablespoon at a time, if frosting is too thick. Add more according to package directions) *TIP Quinoa makes this cake’s texture 1 cup + 3 tablespoons Jules’ Home- a little more substantial. For a confectioners’ sugar, 1/4 cup at a time, if made All-Purpose Flour Blend smoother-textured cake, process frosting is too thin. 1¾ cups cooked quinoa in a 3/ cup unsweetened cocoa powder, food processor until smooth; Each tablespoon contains 39 calories, 2g total preferably Dutch processed add this mixture to the batter as fat, 1g saturated fat, 0g trans fat, 4mg choles- 2 teaspoons baking powder instructed in step 2. terol, 2mg sodium, 6g carbohydrate, 0g fiber, 6g 1 teaspoon baking soda sugars, 0g protein, 4Est GL. 1 teaspoon salt 1 cup prepared coffee or milk of choice Jules’ Homemade All-Purpose Flour Blend 1. Preheat oven to 350°F static or 325°F con- MAKES 4 CUPS vection (preferred). Grease an 8x8-inch pan Choose 1 ingredient from each line for a blend of 5 gluten-free flours plus gum. or an 8-inch or 9-inch round cake pan and To make very fine rice flour, process regular rice flour in a food processor, blender line the bottom with parchment paper. or clean coffee grinder until very fine. 2. Using a stand mixer or large food processor, whip coconut oil and sugar until light. 1 cup cornstarch, tapioca starch/flour or arrowroot powder Add sour cream, eggs, maple syrup and 1 cup potato starch (not potato flour), tapioca starch/flour or arrowroot powder vanilla extract and mix well. Stir in cooked 1 cup very fine white rice flour, sorghum flour or buckwheat flour quinoa, flour blend, cocoa powder, baking ½ cup corn flour, millet flour, sorghum flour or brown rice flour powder, baking soda and salt. Stir in coffee, ½ cup tapioca starch/flour, cornstarch or arrowroot powder mixing well until batter is smooth. (There will 4 teaspoons xanthan gum or guar gum be some texture due to the cooked quinoa.) Batter will be spoonable but somewhat thick. 1. Whisk ingredients together in a large bowl until well combined. Pour batter into prepared pan. 2. Refrigerate in a large zip-top bag or a sealed container until used. 3. Place in preheated oven and bake 30 Each cup contains 522 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, minutes or until a toothpick inserted into the 6mg sodium, 123g carbohydrate, 4g fiber, 0g sugars, 4g protein, 74 Est GL. center comes out clean. Recipe excerpted with permission from Free For All Cooking: 150 Easy Gluten-Free Allergy-Friendly 4. Remove cake from the oven and transfer Recipes the Whole Family Can Enjoy by Jules E. Dowler Shepard, available from DaCapo Press, a to a wire rack to cool. Let cool completely member of the Perseus Books Group ©2010. Jules’ readymade flour blend is available at gfJules.com. before frosting.

48 www.GlutenFreeandMore.com April/May 2018 Shopping List For gluten-free and allergy-friendly products, check out these brands. Butter Alternative Earth Balance Buttery Sticks earthbalancenatural.com

Dehydrated Fruit Crunchies Freeze Dried Fruit crunchiesfood.com

Evaporated Milk Evaporated Coconut Milk naturescharmveganprod- ucts.com

Food Coloring Color Garden colorgarden.net Color Kitchen colorkitchenfoods.com

Powdered Milk DariFree Milk Powder (potatoes) darifree.info

Shortening Organic All Vegetable Shortening spectrumorganics.com Sour Cream Vegan Gourmet Sour Cream followyourheart.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. PHOTOGRAPHY BY JULES SHEPARD PHOTOGRAPHY

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

April/May 2018 GLUTEN FREE & MORE 49 Fiesta Fare Celebrate party food from

Latin America Mango Salsa, page 52.

This wonderful selection of fun and flavorful recipes is fiesta-worthy. SALSA PHOTO © BENKO PHOTOGRAPHICS PHOTO SALSA

50 www.GlutenFreeandMore.com April/May 2018 ß BY MARY CAPONE & AMANDA TORRES

PREP: 15 MINUTESS | COOK: 4–6 MINUTES PREP: 10 MINUTES | COOK: 20 MINUTES Blackened Fish Tacos Homemade Corn Tortillas MAKES 10 TACOS MAKES 12 TORTILLAS Lightly battered in potato starch, lime juice and roasted spices, There’s no substitute for hot tortillas fresh from the skillet. these crowd-pleasing fish tacos can be made quickly. For those Flavor and texture are far superior to the packaged variety. avoiding fish, this recipe can be made with chicken. Serve These tortillas have a delicious hint of lime. For best results, it with warm Homemade Corn Tortillas, topped with fresh use a tortilla press. The tortillas can be made in advance and Mango Salsa (page 52). reheated, wrapped in foil, at 250°F for 10 minutes. Refrigerate leftovers in a sealed plastic bag up to a week. 4-6 tilapia fillets, about 1 pound, or 2 whole chicken breasts, boneless, skinless 2 cups freshly ground corn masa flour or masa 2 teaspoons chili powder harina, more as needed 1 teaspoon Mexican oregano or regular dried 1 cup warm water oregano 2 tablespoons fresh lime juice 1 teaspoon ground cinnamon ❧ Pinch of salt 1 teaspoon ground cloves 1 teaspoon allspice 1. Place ingredients in a medium bowl. With your hands, knead 1 cup potato starch (not potato flour) until dough forms a pliable ball. Dough should resemble soft 1 lime, juiced modeling clay. If the dough is too crumbly, add a little warm 2 tablespoons coconut or olive oil, for sautéing water, 1 tablespoon at a time. If it’s too sticky to handle, add 10 Homemade Corn Tortillas or gluten-free tortillas/ more masa flour. wraps of choice 2. Separate dough into 12 (3-tablespoon) pieces and roll into balls. Place them on a tray and cover with a damp towel to 1. Rinse fish or chicken and pat dry. keep moist. 2. In a small sauté pan, add chili powder, oregano, cinnamon, 3. Cut two 8-inch circles out of heavy-duty plastic storage cloves and allspice to pan. Warm spices over medium heat bags. Place 1 bag on the bottom of a tortilla press. Add dough until they begin to have a strong fragrance, about 2 to 3 to center of press and put remaining bag on top. If you don’t minutes. Transfer to a medium bowl and mix in potato starch. have a tortilla press, place dough between 2 evenly matched 3. In a separate bowl, place lime juice. Dip fillets or chicken heavy plates. Close press. Lift and rotate tortilla 180 degrees pieces in lime juice and then in the starch/spice mixture. and press again for a 5-inch round tortilla, about 1/8-inch thick. 4. Heat oil in a pan and sauté fillets 2 to 3 minutes on each side. Do not overcrowd the pan. For blackened chicken, cook 5 to 7 minutes per side or until meat is firm to touch. Remove from pan and serve with warm tortillas and your favorite toppings.

Each fish taco with corn tortilla contains 171 calories, 4g total fat, 3g saturated fat, 0g trans fat, 22mg cholesterol, 30mg sodium, 23g carbohydrate, 0g fiber, 0g sugars, 11g protein, 14Est GL

Recipe by Mary Capone, author of The Gluten Free Italian Cookbook: Classic Cuisine from the Italian Countryside (The Wheat Free PHOTOGRAPHY BY BENKO PHOTOGRAPHICS PHOTOGRAPHY Gourmet Press).

April/May 2018 GLUTEN FREE & MORE 51 4. Peel off top plastic and flip tortilla over into your hand. Drop tortilla onto a hot griddle and cook 1 to 2 minutes on each side. 5. Place cooked tortilla in a basket lined with a clean towel; wrap it in the towel to keep it warm. Repeat until all dough balls are cooked. Serve immediately.

Each tortilla contains 70 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 15g carbohydrate, 0g fiber, 0g sugars, 2g protein, 10Est GL

Recipe by Mary Capone, author of The Gluten Free Italian Cook- book: Classic Cuisine from the Italian Countryside (The Wheat Free Gourmet Press).

PREP: 30 MINUTES | CHILL: 1 HOUR Mango Salsa MAKES 4 CUPS This fresh salsa makes a delicious dip with chips and a flavorful sauce with fish or chicken. To adjust the heat, add more jalapeño in small increments to taste. For mild salsa, use ½ jalapeño without seeds. For medium salsa, use 1 jalapeño without seeds. For hot salsa, use 1 jalapeño with seeds.

½-1 jalapeño, roasted, peeled and chopped or 1 (4-ounce) can jalapeño, to desired heat ❧ Olive oil 1 cup finely minced white onion 1 clove garlic, minced 1 cup chopped cilantro 2 tablespoons lime juice, more to taste ❧ Salt and pepper, to taste 1 large ripe mango, peeled and diced 1 (28-ounce) can whole tomatoes, including juice

1. Roast jalapeño by wiping it with olive oil and placing it under a broiler. Turn jalapeño over every few minutes until skin is lightly blistered. When done, place in a small paper bag or bowl covered with plastic wrap to sweat and cool. 2. Place onion, garlic and cilantro in a food processor or blender. Add lime juice, salt and pepper and pulse to mix. 3. Using gloves, peel translucent skin off cooled jalapeño, removing the stem, and mince. For hotter salsa, include seeds, to taste. Add jalapeño to food processor and pulse to mix. 4. Add mango and tomatoes with juice and pulse to desired chunkiness. Taste and adjust flavor with lime juice, salt and pepper. 5. Refrigerate to combine flavors for 1 hour and serve. Refrigerate any unused salsa up to 2 weeks. Each ¼ cup serving contains 20 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 71mg sodium, 5g carbohydrate, 1g fiber, 3g sugars, 1g protein, 1Est GL

Recipe by Mary Capone, author of The Gluten Free Italian Cookbook: Classic Cuisine from the Italian Countryside (The Wheat Free Gourmet Press).

52 www.GlutenFreeandMore.com April/May 2018 PREP: 10 MINUTES Garlic Cilantro Mayonnaise (Salsa de Ajo) MAKES ABOUT 1½ CUPS It’s rare that you’ll find a plain mayonnaise accompanying Latin American meals. Instead, you’ll find something like this recipe or the Pink Sauce (below).

1 cup plain mayonnaise of choice ½ cup minced fresh cilantro 3-5 small cloves garlic, peeled, to taste ❧ Pinch of Himalayan salt, more to taste

1. Place mayonnaise, cilantro, 3 cloves garlic and salt in a food processor. Puree ingredients until creamy. 2. Taste and add extra salt, to taste. Adjust the garlic level to your preference.

Each tablespoon contains 24 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 86mg sodium, 1g carbohydrate, 0g fiber, 0g sugars, 0g protein, 0Est GL.

For Egg-Free Salsa de Ajo, blend together 1 (14.1-ounce) can plain hearts of palm (drained) with 2-3 peeled garlic cloves, 1 cup minced cilantro, 2-3 tablespoons lime juice and ½-1 teaspoon fine Himalayan salt until a smooth puree forms.

TIP This makes a wonderful egg-free “mayo.” Tortillas & Wraps For gluten-free and allergy-friendly Reprinted with permission from Latin American tortillas and wraps, check out these Paleo Cooking by Amanda Torres, Page Street brands. Publishing Co. 2017. Photography by Toni Zernik. Follow Your Heart followyourheart.com Mission missionmenus.com

PREP: 10 MINUTES Rudi’s Pink Sauce (Salsa Rosada) Each tablespoon contains 27 calories, 2g rudisbakery.com total fat, 0g saturated fat, 0g trans fat, MAKES ABOUT ¾ CUP La Tortilla Factory 0mg cholesterol, 102mg sodium, 1g car- latortillafamily.com bohydrate, 0g fiber, 0g sugars, 0g protein, ½ cup mayonnaise of choice 1Est GL. Toufayan Bakeries ¼ cup ketchup toufayan.com 1½ teaspoons freshly squeezed lime juice Reprinted with permission from Latin American Paleo Cooking by Amanda ❧ Dash of hot sauce, optional Udi’s Torres, Page Street Publishing Co. 2017. udisglutenfree.com Photography by Toni Zernik. 1. Place mayonnaise, ketchup, lime juice and Not every product sold by every company listed is gluten-free or hot sauce (if using) in a bowl. allergy-friendly. Read labels carefully. 2. Stir to combine evenly. When in doubt, confirm ingredients with the manufacturer. PHOTO OF GARLIC CILANTRO MAYONNAISE BY TONI ZERNIK ; PHOTO OF ZERNIKTONI PINKIMAGES PLUS/ETIENNEVOSS OF BY GARLIC PHOTO © CILANTROSAUCE ; ISTOCK/GETTY PHOTO MAYONNAISE

April/May 2018 GLUTEN FREE & MORE 53 PHOTOGRAPHY BY TONI ZERNIKTONI BY PHOTOGRAPHY

PREP: 15 MINUTES | CHILL: 60 MINUTES 2 teaspoons dried oregano Spicy Cabbage Slaw ½ cup filtered water, more as needed MAKES 4 TO 6 SERVINGS ½ cup apple cider vinegar, more as needed Here’s a delicious way to get more cabbage into your diet. This no-mayonnaise coleslaw pairs well with fried eggs, chicken, 1. Place all ingredients in a large, nonreactive bowl and stir steak and any type of roast. Enjoy it as a nutritious side dish or an well. (Depending on how large your cabbage is, you may all-purpose condiment. Refrigerate in an airtight container up to need to add a bit more vinegar and water.) 4 days. 2. Chill slaw in refrigerator. Flavors will continue to develop as it sits. Remove 15 minutes before serving. 1 small head green cabbage, grated or thinly sliced 4 carrots, grated Each serving contains 60 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 305mg sodium, 13g carbohydrate, 5g 1 medium onion, thinly sliced and cut about 1-inch fiber, 7g sugars, 2g protein, 4Est GL. long 2 fresh jalapeño peppers, diced and seeded, or 1 to 2 Reprinted with permission from Latin American Paleo Cooking by cloves garlic, minced Amanda Torres, Page Street Publishing Co. 2017. Photography by 2 teaspoons fine Himalayan salt Toni Zernik.

54 www.GlutenFreeandMore.com April/May 2018 Carlson Olive your Heart™ Promotes cardiovascular system health* Premium Greek extra virgin olive oil Sustainably-sourced Norwegian marine oil 1,480 mg of omega-3s per serving Gluten-free A nutritional supplement that blends award winning Terra Creta extra virgin olive oil with premium Norwegian marine oil sourced from deep, cold-water sh, which provides the bene cial omega-3s EPA and DHA. Olive your Heart™ is mild and smooth, and makes it easy and delicious to add heart healthy nutrients into your diet.

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*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. April/May 2018 GLUTEN FREE & MORE 55 ¾-inch thick. Inspect the flesh to ensure it’s pure white with no soft spots, discolorations or black speckles. Discard any such areas. If you’re using frozen yuca, add the pieces to a pot and cover with water. Bring to a boil; then lower heat to a simmer and cook several minutes until thawed enough to cut. Drain and cut as described for fresh yuca. 2. Place yuca sticks in a pot and cover with water. Bring to a boil over high heat; then lower heat to a low boil and cook 10 to 15 minutes. They should be tender when pierced with a fork but not falling apart. Drain the water and either fry the yuca sticks immediately or store them, covered, in the refrigerator to fry later (up to 1 day). 3. In a small to medium skillet, heat fat over medium heat 3 to 4 minutes. Add yuca sticks and fry 2 to 3 minutes per side or until they’re lightly golden brown and crisp on the outside. Use additional fat, as needed. 4. Sprinkle with salt, to taste, and garnish with chopped cilantro.

Each serving contains 210 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 206mg sodium, 43g carbohydrate, 2g fiber, 2g sugars, 2g protein, 22Est GL.

Reprinted with permission from Latin American Paleo Cooking by Amanda Torres, Page Street Pub- lishing Co. 2017. Photography by Toni Zernik.

PREP: 20 MINUTES | FRY: 10 MINUTES Yuca Frita ZERNIKTONI BY PHOTOGRAPHY PREP: 15 MINUTES | CHILL: 3 HOURS MAKES 2 TO 4 SERVINGS Yuca is an excellent replacement for white potatoes and makes wonderful Coconut Milk Pudding French fries. You can make yuca frita from either fresh yuca root or frozen SERVES 6 TO 8 chunks but it’s a bit easier to work with the fresh root. The trick to yuca fries that This Puerto Rican dish is naturally dairy-free, are perfectly crispy on the outside yet tender on the inside is to cut them to the thanks to a coconut milk base. Traditionally, right thickness and not boil them too long before frying. Enjoy these alone or cornstarch is used as a thickener to set this dipped in Garlic Cilantro Mayonnaise or Pink Sauce (page 53). pudding; other starches don’t produce the pudding-like texture. But gelatin works in this 1-2 pounds fresh or frozen yuca recipe and provides a lower-carb, Paleo- ❧ About ¼ cup high-temperature fat for frying (avocado oil or lard friendly option. recommended) ❧ Fine Himalayan salt ½ cup water ❧ Chopped fresh cilantro, for garnish, optional 2 tablespoons unflavored gelatin 2 (13.5-ounce) cans coconut milk 1. If you’re using fresh yuca, remove the peel with a sharp knife or vegetable 5-6 tablespoons honey, coconut sugar or peeler. (Remove all the pink/purple layer beneath the tough outer peel.) Cut the grated panela root crosswise into lengths of about 3 inches. Cut each in half lengthwise and cut ❧ Pinch of fine Himalayan salt out the woody stem in the center of the root. Cut each piece into sticks about ❧ Ground cinnamon, for garnish

56 www.GlutenFreeandMore.com April/May 2018 1. Bloom the gelatin by pouring ½ cup water into the bottom of a small saucepan and then sprinkling the gelatin slowly on top of the water. Do not add the gelatin too quickly or clumps can form. Whisk the mixture to encourage wetting, if needed. 2. Add coconut milk, honey and salt to the saucepan and heat over medium heat, whisking frequently until all the gelatin and sweetener have dissolved. 3. Pour mixture into a 9-inch pie mold (11/4 inch deep) and let set several hours in the refrigerator until firm. Serve chilled in slices, almost like a crustless cheesecake. (You can also pour the mixture into 6 to 8 small bowls, ramekins or PHOTOGRAPHY BY TONI ZERNIKTONI BY PHOTOGRAPHY other vessels.) Sprinkle a generous amount of cinnamon on top before serving.

Each slice contains 248 calories, 17g total fat, 12g saturated fat, 0g trans fat, 0mg cholesterol, 69mg sodium, 18g carbohydrate, 0g fiber, 14g sugars, 3g protein, 7Est GL.

Reprinted with permission from Latin American Paleo Cooking by Amanda Torres, Page Street Publishing Co. 2017. Photography by Toni Zernik.

April/May 2018 GLUTEN FREE & MORE 57

11x26.indd 1 1/2/16 17:57 By Erica Dermer THE BEST Packaged GF Chocolate Chip Cookies

We took on America’s favorite cookie, testing over 40 brands to find the best you can buy

Part 5 in Gluten BY CHARLAOKSANA PHOTOGRAPHY Free & More’s in-depth series on ho doesn’t love cookies, especially chocolate chip cookies, the quintessential the best gluten-free packaged foods. American favorite? The good news is that there are lots of gluten-free Earlier stories include: Wchocolate chip cookies on the market today. With so many choices, the Best Breads challenge is figuring out which brand to buy. (Aug/Sept 2017) So we tasted over 40 brands to find the very best chocolate chip cookies you can put in Best Pasta your shopping cart. We separated them into two general categories—crunchy and chewy. (Oct/Nov 2017) Best Pies Then we listed pertinent information like price, ingredients, allergens and nutritional data in (Dec/Jan 2018) two detailed charts to give you a better idea of what you’re getting in every package. Best Pancakes (Feb/March 2018)

58 www.GlutenFreeandMore.com April/May 2018 PHOTOGRAPHY BY OKSANA CHARLA What OurReadersLike How theCookieCrumbles cookies; 51percentprefercrunchy.Someofyousaiditwas crisp, crunchycookies.Sixty-fivepercentofyoulikechewy great brandsinbothcategories. crunchy cookiesandchewycookies.Fortunately,thereare grocery storesthaninnaturalfoodsstoreoronline.Fortu chocolate chipcookies.About60percentofyoupreferto across theUnitedStates. We’ve metthesecookiesonourtravelstonaturalfoods We surveyedourreaderstofindoutwhattheylikeabout nately, mostbrandsthatmadeourlistsoffavoritesareread really greatcookieswesampled,youmayhavetogoonline. percent). Moreofyoubuypackagedcookiesintraditional recipes onpage28).Therestofyou(40percent)preferto make yourowncookies(checkoutourawesomehomemade trade showsandatourGlutenFreeFoodAllergyFestivals ily availableinsupermarkets.However,tofindsomeofthe hard todecide.Onthatweagree.It’seasyloveboth buy them. for aretaste(75percent)andgluten-freecertification(59 on pages60-63. check outthecharts price andingredients, gluten-free certification, For specificson GF&M’s 2018survey. cookies, basedon favorite chocolatechip These areourreaders’ Readers’ Favorites Here areyourtop10mixesbasedonGF&M’sreadersurvey. We askedwhetheryouprefersoft,chewycookiesor When purchasingacookie,thetopthingsyoulook ec ls ta 3%) than less (each

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4% 5% Chocolate Chip Cookies Glutino Gluten FreeFoodAllergyFest 6% gluten-free product,attenda 30% favorite cookie,cakeorother GF&M near you.Getyourticketsat April/May 2018 6% } } } } } } } } } } 7% Buying Cookies? What’s ImportanttoYouWhen Where DoYouPurchaseCookies?

Nutrition Does notcontainotherallergens Availability Texture Price Certified gluten-free Taste Online Natural grocerystore Traditional grocerystore Chocolate ChipCookies GlutenFreeCrispyCrunchy TraderJoe’s To meetyournew GFFAFest.com! ChunkyChocolateChipCookies Pamela’s ......

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GF Crunchy Nutrition per Serving Ingredients Chocolate (Primary Flours Used) Chip Cookies op 8 Allergens GF&M’s Favorites Price Weight Package per Package Cookies Serving Size Certified GF If Not Certified, Made in GF Facility Dedicated T Calories Fat Sodium Carbs Fiber Sugar Protein contains dairy, eggs, soy (lecithin); made in pumpkin seed protein powder, tapioca flour, whole grain sorghum Our taste-testing groups sampled over 40 Aleia's Gluten Free Chocolate Chip Cookies $6.49 9 oz. 15 1 cookie (16g) YES 70 3g 40mg 11g 1g 6g 1g facility that processes peanuts, tree nuts flour brands of cookies, finding a lot of great-tasting Andean Dream Chocolate Chip Quinoa Cookies $7.19 7 oz. 12 2 cookies (30g) NO YES none 140 6g 60mg 20g <1g 5g 1g organic royal quinoa flour, tapioca flour, organic white rice flour cookies for the crunchy cookie lovers as well as the chewy devotees. Archway Gluten Free Chocolate Chip Cookie Chips $3.99 6 oz. 35 7 cookies (32g) YES contains dairy, eggs, soy (lecithin) 150 6g 115mg 23g <1g 14g 1g rice flour, rice starch, potato starch contains tree nuts; made in facility that Bakeology Chocolate Chip Crunchy Cookie Bites $5.49 6 oz. 24 4 cookies (28g) YES processes dairy, eggs, peanuts, soy, tree nuts, 130 4.5g 110mg 19g 1g 4g 2g organic rice flour, almond meal, organic tapioca starch, organic flax Crunchy Cookies wheat Listed in alphabetical order. Enjoy Life Foods Chocolate Chip Crunchy Cookies $4.49 6.3 oz. 14 2 cookies (26g) YES none 130 7g 95mg 16g 1g 9g 1g rice flour, buckwheat flour, millet flour contains eggs, soy (lecithin); may contain dairy, Glutino Chocolate Chip Cookies $5.49 8.6 oz. 18 2 cookies (28g) YES 120 5g 95mg 20g 3g 11g <1g tapioca flour, rice flour, cornstarch Enjoy Life Foods Chocolate Chip peanuts, tree nuts Crunchy Cookies Glutino Chocolate Chip Crispy Cookie Thins $5.29 6 oz. 12 2 cookies (30g) YES contains dairy, eggs, soy (lecithin) 140 6g 110mg 21g <1g 12g 1g rice flour These top allergen-free cookies have a nice $13.95 for contains eggs, dairy, soy (lecithin); made in Goodie Girl Cookies Chocolate Chunk 7 oz. 24 4 cookies (28g) YES 120 5g 160mg 18g 0g 10g 1g rice flour, quinoa flour, cornstarch, tapioca flour, potato starch crunch and a good taste without any gluten, 3 boxes facility with tree nuts dairy, eggs, nuts or soy. Looking for lunchbox- $31.95 for contains eggs, dairy, soy (lecithin); made in HannahMax Gluten Free Chocolate Chip Cookie Chips 5 oz. 35 7 cookies (28g) YES 130 6g 80mg 19g <1g 13g 1g rice flour, gluten-free oat flour friendly options? Opt for Enjoy Life’s Crunchy 8 bags facility with wheat, peanuts, tree nuts Mini Chocolate Chip Cookies. The same great Home Free Chocolate Chip Cookies $4.99 6 oz. 6 1 cookie (28g) YES made on shared lines with soy (lecithin) 140 6g 85mg 19g 1g 10g 1g gluten-free whole oat flour, organic tapioca starch cookies—just in a smaller fun size and grab- It's Wholesome (formerly Wholesome Chow) Chocolate Chip contains soy (lecithin); made on shared equip- organic white rice flour, organic brown rice flour, organic potato starch, $2.99 6.5 oz. 13 2 cookies (28g) YES 110 4.5g 75mg 18g 1g 8g 1g and-go package. Cookies ment with tree nuts organic tapioca starch 6 serv- Katz Gluten Free Chocolate Chip Cookies $4.70 6 oz. 1 oz. (28g) YES contains eggs, soy 130 7g 50mg 16g 1g 9g 1g brown rice flour, potato flour, tapioca flour, sorghum flour ings Goodie Girl Cookies Chocolate Chunk Kinnikinnick Montanas Chocolate Chip Cookies $4.50 8 oz. 28 4 cookies (32g) NO YES contains eggs, soy (lecithin) 150 6g 180mg 22g 1g 12g 1g white rice flour, potato starch Goodie Girl has some of the most creative gluten-free oat flour, garbanzo/chickpea flour, potato starch, tapioca cookies in the gluten-free marketplace. (We Lucy's Chocolate Chip Cookies $4.59 5.5 oz. 15 3 cookies (32g) YES contains soy 130 5g 170mg 20g 2g 12g 2g flour, sorghum flour, fava flour covet their Mint Slims!) You may have spotted contains dairy, eggs, soy; made in facility with Mi-Del Gluten-Free Chocolate Chip Cookies $4.29 8 oz. 40 5 cookies (30g) NO NO 130 4.5g 115mg 21g 1g 11g 2g corn flour, soy flour, potato flour, rice flour, cornstarch, potato starch these cookies at your local Starbucks.These wheat classic chocolate chip cookies contain ancient contains eggs, soy (lecithin); may contain dairy; grains for unique flavor. Pamela's Chunky Chocolate Chip Cookies $4.49 7.25 oz. 9 1 cookie (23g) YES made on shared equipment with peanuts, tree 120 6g 80mg 14g <1g 7g 1g brown rice flour, white rice flour, tapioca starch, sweet rice flour nuts contains eggs, soy (lecithin); may contain dairy; Kinnikinnick Montanas Chocolate Pamela's Simple Bites Chocolate Chip Mini Cookies $4.09 7 oz. 32 4 cookies (25g) YES made on shared equipment with peanuts, 130 6g 140mg 18g <1g 10g 1g brown rice flour, white rice flour, tapioca starch, sweet rice flour Chip Cookies tree nuts $29.99 for Remember Chips Ahoy!? We sure do. Partake Foods Sprouted Grain Chocolate Chip Mini Cookies 5.5 oz. 15 3 cookies (29g) YES none 140 7g 100mg 17g 2g 8g 2g cassava flour, sprouted buckwheat flour, sprouted millet flour, oat flour Kinnikinnick’s cookies remind us of eating 6 boxes those cookies way back when. These crunchy Simple Mills Chocolate Chip Crunchy Cookies $4.99 5.5 oz. 21 3 cookies (22g) YES contains tree nuts 120 7g 100mg 13g <1g 6g 1g almond flour, coconut flour, tapioca flour gems are ideal for dunking, perfect with a glass contains dairy, eggs, soy (lecithin); made in a Tate's Bake Shop Gluten-Free Chocolate Chip Cookies $4.99 7 oz. 14 2 cookies (28g) YES 140 7g 135mg 19g <1g 12g 1g rice flour of milk. facility with tree nuts Trader Joe's Gluten Free Crispy Crunchy Chocolate Chip Cookies $3.99 7 oz. 14 2 cookies (28g) NO NO contains dairy, eggs, soy (lecithin) 140 7g 135mg 18g <1g 11g 1g rice flour contains dairy, soy (lecithin); may contain Pamela’s Chunky Chocolate Chip Walkers Gluten Free Chocolate Chip Shortbread $4.99 4.9 oz. 10 2 cookies (31g) YES 160 8g 70mg 20g 0g 9g 1g rice flour, potato starch, maize flour Cookies peanuts or tree nuts gluten-free oat flour, teff flour, organic millet flour, organic quinoa Zema's Madhouse Foods Mini Chocolate Chip Cookies $5.99 5 oz. 30 5 cookies (28g) YES none 140 7g 105mg 18g 2g 10g 2g These crunchy cookies boast giant dark flour chocolate chunks that melt in your mouth. Prices can vary by store and region. Not overly sweet, they would be a hit with adults who have a more sophisticated palate. They’re our favorite out of Pamela’s collection Crunchy Chocolate Chip Cookies. They’re a lot like of cookies! Tate’s Bake Shop cookies but at Trader Joe’s prices.

Tate’s Bake Shop Gluten Free Walkers Gluten Free Chocolate Chip Chocolate Chip Cookies Shortbread It’s no surprise these were our reader favorites. This delightful cookie has a buttery shortbread base These very buttery, crunchy cookies are simply studded with chocolate chips. If you’ve ever wondered yummy. For similar cookies a little less pricey, what would happen when shortbread and chocolate try Trader Joe’s Gluten Free Crispy chips collide, we’ll tell you: it’s delicious.

60 www.GlutenFreeandMore.com April/May 2018

GF Crunchy Nutrition per Serving Ingredients Chocolate (Primary Flours Used) Chip Cookies op 8 Allergens Price Weight Package per Package Cookies Serving Size Certified GF If Not Certified, Made in GF Facility Dedicated T Calories Fat Sodium Carbs Fiber Sugar Protein contains dairy, eggs, soy (lecithin); made in pumpkin seed protein powder, tapioca flour, whole grain sorghum Aleia's Gluten Free Chocolate Chip Cookies $6.49 9 oz. 15 1 cookie (16g) YES 70 3g 40mg 11g 1g 6g 1g facility that processes peanuts, tree nuts flour Andean Dream Chocolate Chip Quinoa Cookies $7.19 7 oz. 12 2 cookies (30g) NO YES none 140 6g 60mg 20g <1g 5g 1g organic royal quinoa flour, tapioca flour, organic white rice flour Archway Gluten Free Chocolate Chip Cookie Chips $3.99 6 oz. 35 7 cookies (32g) YES contains dairy, eggs, soy (lecithin) 150 6g 115mg 23g <1g 14g 1g rice flour, rice starch, potato starch contains tree nuts; made in facility that Bakeology Chocolate Chip Crunchy Cookie Bites $5.49 6 oz. 24 4 cookies (28g) YES processes dairy, eggs, peanuts, soy, tree nuts, 130 4.5g 110mg 19g 1g 4g 2g organic rice flour, almond meal, organic tapioca starch, organic flax wheat Enjoy Life Foods Chocolate Chip Crunchy Cookies $4.49 6.3 oz. 14 2 cookies (26g) YES none 130 7g 95mg 16g 1g 9g 1g rice flour, buckwheat flour, millet flour contains eggs, soy (lecithin); may contain dairy, Glutino Chocolate Chip Cookies $5.49 8.6 oz. 18 2 cookies (28g) YES 120 5g 95mg 20g 3g 11g <1g tapioca flour, rice flour, cornstarch peanuts, tree nuts Glutino Chocolate Chip Crispy Cookie Thins $5.29 6 oz. 12 2 cookies (30g) YES contains dairy, eggs, soy (lecithin) 140 6g 110mg 21g <1g 12g 1g rice flour $13.95 for contains eggs, dairy, soy (lecithin); made in Goodie Girl Cookies Chocolate Chunk 7 oz. 24 4 cookies (28g) YES 120 5g 160mg 18g 0g 10g 1g rice flour, quinoa flour, cornstarch, tapioca flour, potato starch 3 boxes facility with tree nuts $31.95 for contains eggs, dairy, soy (lecithin); made in HannahMax Gluten Free Chocolate Chip Cookie Chips 5 oz. 35 7 cookies (28g) YES 130 6g 80mg 19g <1g 13g 1g rice flour, gluten-free oat flour 8 bags facility with wheat, peanuts, tree nuts Home Free Chocolate Chip Cookies $4.99 6 oz. 6 1 cookie (28g) YES made on shared lines with soy (lecithin) 140 6g 85mg 19g 1g 10g 1g gluten-free whole oat flour, organic tapioca starch It's Wholesome (formerly Wholesome Chow) Chocolate Chip contains soy (lecithin); made on shared equip- organic white rice flour, organic brown rice flour, organic potato starch, $2.99 6.5 oz. 13 2 cookies (28g) YES 110 4.5g 75mg 18g 1g 8g 1g Cookies ment with tree nuts organic tapioca starch 6 serv- Katz Gluten Free Chocolate Chip Cookies $4.70 6 oz. 1 oz. (28g) YES contains eggs, soy 130 7g 50mg 16g 1g 9g 1g brown rice flour, potato flour, tapioca flour, sorghum flour ings Kinnikinnick Montanas Chocolate Chip Cookies $4.50 8 oz. 28 4 cookies (32g) NO YES contains eggs, soy (lecithin) 150 6g 180mg 22g 1g 12g 1g white rice flour, potato starch gluten-free oat flour, garbanzo/chickpea flour, potato starch, tapioca Lucy's Chocolate Chip Cookies $4.59 5.5 oz. 15 3 cookies (32g) YES contains soy 130 5g 170mg 20g 2g 12g 2g flour, sorghum flour, fava flour contains dairy, eggs, soy; made in facility with Mi-Del Gluten-Free Chocolate Chip Cookies $4.29 8 oz. 40 5 cookies (30g) NO NO 130 4.5g 115mg 21g 1g 11g 2g corn flour, soy flour, potato flour, rice flour, cornstarch, potato starch wheat contains eggs, soy (lecithin); may contain dairy; Pamela's Chunky Chocolate Chip Cookies $4.49 7.25 oz. 9 1 cookie (23g) YES made on shared equipment with peanuts, tree 120 6g 80mg 14g <1g 7g 1g brown rice flour, white rice flour, tapioca starch, sweet rice flour nuts contains eggs, soy (lecithin); may contain dairy; Pamela's Simple Bites Chocolate Chip Mini Cookies $4.09 7 oz. 32 4 cookies (25g) YES made on shared equipment with peanuts, 130 6g 140mg 18g <1g 10g 1g brown rice flour, white rice flour, tapioca starch, sweet rice flour tree nuts $29.99 for Partake Foods Sprouted Grain Chocolate Chip Mini Cookies 5.5 oz. 15 3 cookies (29g) YES none 140 7g 100mg 17g 2g 8g 2g cassava flour, sprouted buckwheat flour, sprouted millet flour, oat flour 6 boxes Simple Mills Chocolate Chip Crunchy Cookies $4.99 5.5 oz. 21 3 cookies (22g) YES contains tree nuts 120 7g 100mg 13g <1g 6g 1g almond flour, coconut flour, tapioca flour contains dairy, eggs, soy (lecithin); made in a Tate's Bake Shop Gluten-Free Chocolate Chip Cookies $4.99 7 oz. 14 2 cookies (28g) YES 140 7g 135mg 19g <1g 12g 1g rice flour facility with tree nuts Trader Joe's Gluten Free Crispy Crunchy Chocolate Chip Cookies $3.99 7 oz. 14 2 cookies (28g) NO NO contains dairy, eggs, soy (lecithin) 140 7g 135mg 18g <1g 11g 1g rice flour contains dairy, soy (lecithin); may contain Walkers Gluten Free Chocolate Chip Shortbread $4.99 4.9 oz. 10 2 cookies (31g) YES 160 8g 70mg 20g 0g 9g 1g rice flour, potato starch, maize flour peanuts or tree nuts gluten-free oat flour, teff flour, organic millet flour, organic quinoa Zema's Madhouse Foods Mini Chocolate Chip Cookies $5.99 5 oz. 30 5 cookies (28g) YES none 140 7g 105mg 18g 2g 10g 2g flour Nutritional data was compiled from packaging, marketing materials or the company’s website. Manufacturers can change ingredients without warning. When in doubt, contact the manufacturer directly.

Chewy Cookies Cybele’s Free to Eat Chocolate Chip Listed in alphabetical order. Cookies Cheryl’s Gluten Free Chocolate Chip Cookies Cybele’s Free to Eat cookies were such a hit that The 1-800-Flowers.com family of brands offers fantastic they made it onto our top list (and into our pan- certified gluten-free gifts. Cheryl’s gluten-free cookies are the tries). Bonus: They’re gluten-free, vegan and free kind of gift we can’t wait to receive! Create your own gift basket from the top 8 allergens. They were consistently with a selection of gluten-free chocolate chip cookies, frosted well liked by our taste testers, who loved their sugar cookies and more. These cookies are fresh, soft and tasty. chewiness, sweetness and hint of salt.

April/May 2018 GLUTEN FREE & MORE 61

GF Chewy Dancing Deer Baking Co. Gluten Free Nutrition per Serving Ingredients Chocolate Chip Cookies Chocolate (Primary Flours Used) We’re a big fan of the entire certified gluten- free line of Dancing Deer cookies and brown- Chip Cookies op 8 Allergens ies. The chocolate chip cookies are chewy and Price Weight Package per Package Cookies Serving Size Certified GF If Not Certified, Made in GF Facility Dedicated T Calories Fat Sodium Carbs Fiber Sugar Protein tasty. We just wish we could find them in more Alpendough Chocolate Chip Protein Cookie $2.99 3 oz. 1 1 cookie (81g) NO YES contains soy (lecithin) 360 18g 350mg 29g 4g 21g 19g tapioca flour, whole grain gluten-free oat flour stores! Bhu Fit Chocolate Chip Protein Cookie $3.25 1.65 oz. 1 1 cookie (47g) NO YES contains tree nuts 200 16g 230mg 16g 8g 0g 10g organic cashews contains dairy, eggs, tree nuts, soy (lecithin); made Buff BakeClassic Chocolate Chip Protein Cookie $2.49 2.82 oz. 1 1 cookie (80g) NO NO 310 13g 140mg 39g 14g 17g 16g whole grain oat flour Gluten Free Klippy’s Classic Chocolate in facility that processes peanuts and wheat Chip Cookies $32.99 for contains dairy, eggs, soy (lecithin); made on shared Cheryl's Gluten Free Chocolate Chip Cookies 1 oz. 1 1 cookie (28g) YES 220 5g 105mg 18g 0g 11g 1g rice flour, tapioca flour This big, soft cookie captured our hearts and 12 cookies equipment with tree nuts our taste buds. Over 4 inches round and indi- Cybele's Free to Eat Chocolate Chip Cookies $4.49 6 oz. 12 2 cookies (28g) YES none 130 7g 125mg 18g 1g 10g 1g brown rice flour, potato starch, tapioca flour vidually wrapped, this vegan cookie is packed Dancing Deer Baking Co. Gluten Free Chocolate Chip $41.99 for contains dairy, eggs, soy (lecithin); made in facility 8 oz. 7 1 cookie (32g) YES 140 6g 95mg 22g 1g 15g 1g potato flour, rice flour, potato starch, tapioca flour with chocolate chips and is sweetened with Cookies 6 packs that processes wheat, peanuts, tree nuts organic sweeteners. Try their Old Fashioned Enjoy Life Foods Soft Baked Chocolate Chip Cookies $4.49 6 oz. 12 2 cookies (28g) YES none 120 5g 100mg 19g 1g 10g 1g white rice flour, light buckwheat flour, millet flour Oatmeal Cookie, too. FreeYumm Double Chocolate Cookies $3.99 5.4 oz. 8 1 cookie (22g) NO YES none 110 6g 50mg 13g 1g 6g 0g oat flour $13.50 for brown rice flour, potato flour, tapioca flour, potato starch, Gluten Free Klippy's Classic Chocolate Chip Cookies 2.2 oz. 1 1/2 cookie (31g) YES contains soy (lecithin) 130 5g 180mg 20g 1g 12g 0g New Grains Gluten Free Chocolate 6 cookies white rice flour Chip Cookie Know Better Cookies Chocolate Chip $10 16 oz. 4 1 cookie (114g) NO YES contains eggs, tree nuts 395 32g 168mg 42g 12g 28g 18g almonds, organic coconut flour We loved this large, sweet cookie from New Grains out of Utah. This individually packaged Maxine's Heavenly Chocolate Chocolate Chunk Cookies $6.75 7.2 oz. 8 1 cookie (26g) YES made on shared equipment with peanuts 120 6g 50mg 14g 2g 6g 2g gluten-free oat flour, brown rice flour cold milled sweet white rice flour, tapioca flour, potato 4-inch cookie is more cake-like than chewy and New Grains Gluten Free Chocolate Chip Cookie $1.85 2.5 oz. 1 1 cookie (71g) YES contains dairy, eggs, soy (lecithin) 230 8g 125mg 38g 2g 18g 3g has a strong vanilla flavor. Yum. flour $29 for contains tree nuts; made on equipment with NuGo Dark Chocolate Chip Protein Cookie 3.53 oz. 1 1/2 cookie (50g) YES 190 8g 220mg 23g 6g 13g 8g oat flour 12 cookies peanuts Udi’s Maple Pecan Chocolate Chip $28 for 2 serv- Ona Chocolate Chip Cookies 2 oz. 28 g YES contains tree nuts; made in facility with peanuts 80 3.9g 53.7mg 10.4g 1.5g 8.6g 1.4g almond flour, organic coconut flour Cookies 12 cookies ings $24.99 for This is a quintessential chewy chocolate chip Paleo Prime Chocolate Chip Grain-Free Protein Cookie 1.5 oz. 1 1 cookie (42g) NO NO contains tree nuts 220 16g 150mg 17g 2g 13g 5g almonds 12 cookies cookie. Soft and chewy, with a good amount of contains eggs, dairy, tree nuts, soy (lecithin); made organic coconut flour, organic almond meal, organic Pamela's The Nutty Cookie—Chocolate Chip $3.89 4 oz. 17 5 cookies (30g) YES 160 12g 85mg 12g 2g 8g 1g chocolate chips. They’re certified gluten-free. on shared equipment with peanuts walnut meal contains eggs, tree nuts; may contain dairy, Udi's Maple Pecan Chocolate Chip Cookies $6.19 9.17 oz. 10 1 cookie (26g) YES 100 6g 65mg 16g 0g 8g 1g tapioca starch, brown rice flour, potato starch peanuts, soy 4 serv- Wow Baking Company Chocolate Chip Cookies $4.99 8 oz. 2 oz. (57g) YES contains dairy, eggs, soy (lecithin) 240 11g 160mg 35g 1g 20g 2g brown rice flour, sweet rice flour, tapioca flour Specialty Favorites ings There are so many specialty gluten-free cook- Prices can vary by store and region. ies on the market. Are you paleo? Nut free? Looking for protein cookies? We discovered a variety of specialty cookies to help you find Enjoy Life Foods Soft Baked Chocolate your perfect fit. Chip Cookies These moist cookies are more cake-like than chewy. They’re free from the top allergens and use dates and Allergy-friendly Cookies fruit juice as sweeteners. Enjoy Life products have Listed in alphabetical order. wide distribution nationwide from grocery stores to drug stores! We know that we have readers who are dairy- free, egg-free, nut-free and more—on top of Home Free Chocolate Chip Cookies being gluten-free. We found a handful of great We love these crispy, crunchy cookies, especially cookies that are free from the top allergens. in the fun bags of mini cookies that are perfect for Always check ingredients and manufacturing lunchboxes. They are free from top allergens, but full practices for your individual allergens. of cookie taste.

62 www.GlutenFreeandMore.com April/May 2018

GF Chewy Nutrition per Serving Ingredients Chocolate (Primary Flours Used) Chip Cookies op 8 Allergens Price Weight Package per Package Cookies Serving Size Certified GF If Not Certified, Made in GF Facility Dedicated T Calories Fat Sodium Carbs Fiber Sugar Protein

Alpendough Chocolate Chip Protein Cookie $2.99 3 oz. 1 1 cookie (81g) NO YES contains soy (lecithin) 360 18g 350mg 29g 4g 21g 19g tapioca flour, whole grain gluten-free oat flour Bhu Fit Chocolate Chip Protein Cookie $3.25 1.65 oz. 1 1 cookie (47g) NO YES contains tree nuts 200 16g 230mg 16g 8g 0g 10g organic cashews contains dairy, eggs, tree nuts, soy (lecithin); made Buff BakeClassic Chocolate Chip Protein Cookie $2.49 2.82 oz. 1 1 cookie (80g) NO NO 310 13g 140mg 39g 14g 17g 16g whole grain oat flour in facility that processes peanuts and wheat $32.99 for contains dairy, eggs, soy (lecithin); made on shared Cheryl's Gluten Free Chocolate Chip Cookies 1 oz. 1 1 cookie (28g) YES 220 5g 105mg 18g 0g 11g 1g rice flour, tapioca flour 12 cookies equipment with tree nuts Cybele's Free to Eat Chocolate Chip Cookies $4.49 6 oz. 12 2 cookies (28g) YES none 130 7g 125mg 18g 1g 10g 1g brown rice flour, potato starch, tapioca flour Dancing Deer Baking Co. Gluten Free Chocolate Chip $41.99 for contains dairy, eggs, soy (lecithin); made in facility 8 oz. 7 1 cookie (32g) YES 140 6g 95mg 22g 1g 15g 1g potato flour, rice flour, potato starch, tapioca flour Cookies 6 packs that processes wheat, peanuts, tree nuts Enjoy Life Foods Soft Baked Chocolate Chip Cookies $4.49 6 oz. 12 2 cookies (28g) YES none 120 5g 100mg 19g 1g 10g 1g white rice flour, light buckwheat flour, millet flour FreeYumm Double Chocolate Cookies $3.99 5.4 oz. 8 1 cookie (22g) NO YES none 110 6g 50mg 13g 1g 6g 0g oat flour $13.50 for brown rice flour, potato flour, tapioca flour, potato starch, Gluten Free Klippy's Classic Chocolate Chip Cookies 2.2 oz. 1 1/2 cookie (31g) YES contains soy (lecithin) 130 5g 180mg 20g 1g 12g 0g 6 cookies white rice flour Know Better Cookies Chocolate Chip $10 16 oz. 4 1 cookie (114g) NO YES contains eggs, tree nuts 395 32g 168mg 42g 12g 28g 18g almonds, organic coconut flour Maxine's Heavenly Chocolate Chocolate Chunk Cookies $6.75 7.2 oz. 8 1 cookie (26g) YES made on shared equipment with peanuts 120 6g 50mg 14g 2g 6g 2g gluten-free oat flour, brown rice flour cold milled sweet white rice flour, tapioca flour, potato New Grains Gluten Free Chocolate Chip Cookie $1.85 2.5 oz. 1 1 cookie (71g) YES contains dairy, eggs, soy (lecithin) 230 8g 125mg 38g 2g 18g 3g flour $29 for contains tree nuts; made on equipment with NuGo Dark Chocolate Chip Protein Cookie 3.53 oz. 1 1/2 cookie (50g) YES 190 8g 220mg 23g 6g 13g 8g oat flour 12 cookies peanuts $28 for 2 serv- Ona Chocolate Chip Cookies 2 oz. 28 g YES contains tree nuts; made in facility with peanuts 80 3.9g 53.7mg 10.4g 1.5g 8.6g 1.4g almond flour, organic coconut flour 12 cookies ings $24.99 for Paleo Prime Chocolate Chip Grain-Free Protein Cookie 1.5 oz. 1 1 cookie (42g) NO NO contains tree nuts 220 16g 150mg 17g 2g 13g 5g almonds 12 cookies contains eggs, dairy, tree nuts, soy (lecithin); made organic coconut flour, organic almond meal, organic Pamela's The Nutty Cookie—Chocolate Chip $3.89 4 oz. 17 5 cookies (30g) YES 160 12g 85mg 12g 2g 8g 1g on shared equipment with peanuts walnut meal contains eggs, tree nuts; may contain dairy, Udi's Maple Pecan Chocolate Chip Cookies $6.19 9.17 oz. 10 1 cookie (26g) YES 100 6g 65mg 16g 0g 8g 1g tapioca starch, brown rice flour, potato starch peanuts, soy 4 serv- Wow Baking Company Chocolate Chip Cookies $4.99 8 oz. 2 oz. (57g) YES contains dairy, eggs, soy (lecithin) 240 11g 160mg 35g 1g 20g 2g brown rice flour, sweet rice flour, tapioca flour ings Nutritional data was compiled from packaging, marketing materials or the company’s website. Manufacturers can change ingredients without warning. When in doubt, contact the manufacturer directly.

Maxine’s Heavenly Chocolate Chocolate Grain-Free/Paleo Cookies Chunk Cookies These gluten-free vegan cookies are more like a wholesome There are more grain-free and paleo-friendly snack than a cookie or decadent dessert. They are chewy, products on the market than ever before. One full of gluten-free oats and almost cake-like in texture. brand (Simple Mills) is good enough to make it on our list of top favorites. Partake Foods Sprouted Grain Chocolate Chip Mini Cookies Simple Mills Chocolate Chip Crunchy We love the added benefit of sprouted grains and Cookies hidden goodness inside—like buckwheat flour, lentil This is the best grain-free paleo cookie we’ve protein, dehydrated pumpkin powder and sweet potato. found to date. These crunchy cookies come in a These crunchy cookies are also free from rice, gums and variety of flavors and are easily found nationwide emulsifiers. in specialty grocery stores and online.

April/May 2018 GLUTEN FREE & MORE 63 Protein Cookies

We have to be honest: We weren’t crazy about any of the chocolate chip protein cookies we sampled. We suspect they may be an acquired taste. (When we indulge in cookies, we want them to be sweet and crave- worthy.) The upside is that these cookies really pack on the protein. So if you’re looking for a protein boost, give these products a try.

Other Product Favorites A handful of companies now offer ready-to-bake chocolate chip cookie dough that is gluten-free. Some brands are also dairy-free and egg-free. We give these products high marks for taste, texture Homemade Chocolate and convenience. Manufacturers may sell both gluten-full and Chip Cookies, recipe gluten-free dough, so read labels carefully. on page 31

Cookie Dough

EatPastry Gluten-Free Chocolate Sweet Loren’s Gluten Free Chip Cookie Dough Chocolate Chunk Cookie Dough This vegan cookie dough is certified With this vegan place-and-bake cookie gluten-free. It makes wonderful home- dough, you can bake one cookie or all baked cookies in a snap. Find it in the 15. Available in the refrigerator section, refrigerator section of your supermarket. we found this at a traditional supermarket at gluten-full pricing. Success! Immaculate Baking Gluten Free Chocolate Chunk Cookie Dough It’s easy to make classic chocolate chip Cookie Mix cookies with these certified gluten-free, dairy-free rounds of cookie dough. Find this Authentic Foods Chocolate product at traditional and specialty grocery Chunk Cookie Mix. We’ve tried stores in the refrigerator section. plenty of chocolate chip cookie mixes since going gluten-free and this Raised Gluten Free Chocolate Chip one continues to be one of our top Cookie Dough favorites. It makes soft, chewy cook- Use this new allergy-friendly cookie dough ies filled with thick, melty chunks of to bake up traditional-tasting chocolate semisweet chocolate. This gluten-free chip cookies with no muss or fuss. It’s mix is corn-free, nut-free, non-GMO gluten-free, vegan (dairy-free, egg-free), and kosher. It can be made dairy- nut-free and corn-free. Find it in refrigera- free and egg-free; just use dairy and egg tor section. replacements when mixing the batter.

For delicious homemade chocolate chip cookies, see our recipes on page 28.

64 www.GlutenFreeandMore.com April/May 2018 JOIN THE PARTY! Also coming to... Minneapolis, MN May 19–20 Minneapolis Convention Center Brooklyn, NY July 28–29 NEW!! Columbus, OH Brooklyn Expo Center OHIO EXPO CENTER Richmond, VA August 18–19 717E 17th Ave. Greater Richmond Convention Center th Indianapolis, IN September 29–30 APRIL 28–29 Indiana State Fairgrounds SAT/SUN Sat. 10am to 4pm Sun. 10am to 3pm Portland, OR November 3–4 Portland Expo Center

➥ Learn from leading experts and get your questions answered. ➥ Solve your gluten-free cooking challenges with help from our expert chefs. ➥ Meet Gluten Free & Mores editorial sta . ➥ Discover delicious allergy-friendly foods—pastas, sauces, baked goods, snack foods and a whole lot more! FREE SAMPLES Sign up for e-mail alerts on discounted tickets and get more details at GlutenFreeFoodAllergyFest.com

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April/May 2018 GLUTEN FREE & MORE 65 SPECIAL ADVERTISING SECTION GF Foodie 1 Chef 5 Inspired Creations

Johnson & Wales University, Denver Since its inception in Providence, RI, over 40 years ago, Johnson & Wales has become a world leader in culinary education. At its campuses in North Miami, FL, Denver, CO, and Charlotte, NC, culinary students learn the techniques of making healthy, nutritious meals. At the Denver campus, a program funded by Delta Dental of Colorado enables Culinary Nutrition and Dietetics & Applied Nutri- tion majors to teach medical students from the University of Colorado about ingredients and presentation, so these future physicians can recommend healthy, delicious recipes to their patients with heart disease, diabetes and other condi- tions. The program is an spiring chefs at the Denver campus of Johnson & Wales example of how Johnson University were challenged to create delicious gluten- & Wales University is changing the way the Afree recipes using five specific allergy-friendly products. world eats. A rising star, Emily Schaefer, delivered the goods.

66 www.GlutenFreeandMore.com April/May 2018 PREP: 20 Minutes | BAKE: 30 Minutes PREP: 20 Minutes | SIMMER: 90 Minutes Vegetarian BBQ Vegetable Soup with Meatballs German Bread Dumplings MAKES 25 MEDIUM MEATBALLS MAKES 1 GALLON OF SOUP + 12 DUMPLINGS

1 container Ellyndale Southwestern Vegetable Soup Barbeque Q Cup quinoa 2 teaspoons cooking oil 8 ounces canned black beans, drained 3 cups diced onion and rinsed 5 cloves garlic, minced 5 slices Schar Artisan Baker White Bread, 2 cups diced carrots toasted and pulverized into breadcrumbs 2 cups diced celery ¼ cup diced onion 2 diced yellow bell peppers 1 tablespoon hot sauce of choice 1 cup sliced zucchini 1 large egg 1 cup cherry tomatoes, halved ½ cup gluten-free barbecue sauce of choice 2 cups sliced shiitake mushroom caps • Gluten-free sandwich buns or pasta, for serving 10 cups gluten-free low-sodium vegetable broth 2 tablespoons cracked black pepper 1. Preheat oven to 375°F. Line a rimmed baking sheet with 1 tablespoon fresh thyme, chopped parchment paper. 1 tablespoon fresh rosemary, chopped 2. Prepare quinoa cup according to package instructions. 3 tablespoons fresh parsley, chopped, for garnish Set aside. 3. Place beans in a medium bowl. Slightly mash them with a fork Dumplings until they become a chunky paste. 1 loaf Schar’s Artisan Baker White Bread, 4. Add cooked quinoa, breadcrumbs, onion, hot sauce and egg to slices lightly toasted the beans and mix to combine ingredients. • Salt and pepper, to taste 5. Form mixture into walnut-size balls and arrange on prepared 1 tablespoon butter or dairy-free pan. alternative 6. Place in preheated oven and bake 30 minutes or to desired 1 cup milk of choice doneness. Brush every 10 minutes with a thin layer of barbecue 2 large eggs sauce. 1 small onion, diced 7. Serve warm on gluten-free sandwich buns, on top of gluten-free 1½ tablespoons fresh parsley, chopped PHOTOS BY EMILY SCHAEFER BY EMILY PHOTOS pasta or with toothpicks as an appetizer. 1½ tablespoons fresh rosemary, chopped • Gluten-free breadcrumbs, as needed Each meatball contains contains 38 calories, 1g total fat, 0g saturated fat, 0g trans fat, 8mg cholesterol, 139mg sodium, 8g carbohydrate, 1g fiber, 2g sugars, 1g protein, 4Est GL. 1. Heat a large stockpot on the stove over medium heat. When hot, add the oil. Add onions and cook, stirring regularly, until onions have browned.

April/May 2018 GLUTEN FREE & MORE 67 SPECIAL ADVERTISING SECTION

Which Recipe Do You Like Best? Tell us your favorite in this group of recipes and you could win a delicious assortment of gluten-free, allergy-friendly products. Five lucky winners will receive free gifts from Carlson, Ellyndale Foods/ NOW Foods, Hatch Chile Company, Luna & Larry’s Coconut Bliss and Schar. Go to GlutenFreeAndMore. PREP: 30 Minutes | BAKE: 30 Minutes com/vote to enter for a chance to win! Enchilada Breakfast Frittata MAKES 6 SERVINGS

6 ounces red potatoes 2 ounces yellow onion 1 jalapeño pepper 2. Add garlic, carrots, celery, bell peppers, zucchini, 2 ounces heirloom tomatoes tomatoes and mushrooms and lightly saute 3 to 5 2.5 ounces Hatch Chile Company Red Enchilada minutes. Sauce, divided 3. Pour broth over vegetables. Bring to a gentle simmer 8 large eggs, lightly beaten and simmer 1 hour. Season with cracked black pepper. ½ teaspoon salt Stir in thyme and rosemary. 1 teaspoon pepper 4. While soup is simmering, gently cut toasted bread 2 ounces shredded cheddar cheese or dairy-free cheese slices into 1-inch squares and place in a bowl with salt alternative, divided and pepper. 1 tablespoon fresh cilantro, chopped, for garnish 5. Heat butter and milk until steaming but not cooked. 1 ripe avocado, diced, for garnish Pour over bowl of bread squares and let stand 10 minutes. 1. Preheat oven to 350°F. Grease a large oven-safe skillet. 6. Add eggs, onion, parsley and rosemary to bowl and 2. Cut potatoes into 1-inch cubes and put into a pot of cold salted water. knead into mixture to form a dough. Heat on high until water begins to boil. Then drain potatoes, rinse them with 7. Form balls with the dough, adding breadcrumbs if the cold water and lay them flat on a sheet pan to cool completely. dough is too wet to stick together. 3. Chop onion, jalapeño and tomatoes. 8. Place dumplings into simmering pot for 20 minutes. 4. Arrange potato cubes to cover the bottom of prepared skillet. Layer on 9. Serve warm, garnished with fresh parsley. chopped onion, jalapeño and tomatoes. Pour 2 ounces enchilada sauce over top of potatoes and vegetables. Each 1-cup serving of soup contains 52 calories, 1g total fat, 5. Season eggs with salt and pepper. Stir in half the cheese. Pour egg mixture 0g saturated fat, 0g trans fat, 0mg cholesterol, 66mg sodium, 11g over the entire skillet, making sure all ingredients are covered. carbohydrate, 2g fiber, 3g sugars, 1g protein, 3Est GL. 6. Cook on the stove over medium heat for a few minutes. Then place skillet in Each dumpling contains 134 calories, 3g total fat, 1g saturated preheated oven about 30 minutes or until eggs have set. fat, 0g trans fat, 40mg cholesterol, 151mg sodium, 24g carbohy- 7. Remove from oven and let cool slightly before transferring frittata to serving drate, 2g fiber, 4g sugars, 3g protein, 13Est GL. plate. 8. Garnish with remaining cheese and remaining enchilada sauce. Sprinkle SCHAEFER BY EMILY PHOTOS with fresh cilantro and diced avocado. Serve hot, sliced into wedges or cut into circles and placed on toasted gluten-free English muffins.

Each serving contains 164 calories, 10g total fat, 4g saturated fat, 0g trans fat, 292mg cholesterol, 403mg sodium, 7g carbohydrate, 1g fiber, 2g sugars, 11g protein, 3Est GL.

68 www.GlutenFreeandMore.com April/May 2018 PREP: 20 Minutes | BAKE: 30 Minutes 4. Place pan in preheated oven and bake about 30 minutes or until a toothpick inserted in the center comes out clean. Remove from oven and let cool. When cool, remove from pan. Kimchi Buckwheat 5. To make the sauce, whisk together vinegar, tamari, chili paste, garlic and ginger in a bowl until well combined. Continuing Quick Bread with Asian to whisk, slowly pour in the garlic oil and sesame oil until all ingredients are thoroughly combined and sauce is emulsified. Dipping Sauce 6. Serve wedges of quick bread drizzled with Asian Dipping Sauce, MAKES ONE 8-INCH ROUND topped with remaining ½ cup kimchi.

Each slice of quick bread (without sauce and kimchi topping) contains Quick Bread 66 calories, 1g total fat, 0g saturated fat, 0g trans fat, 20mg cholesterol, 268mg 1 cup buckwheat flour, more for dusting pan sodium, 10g carbohydrate, 2g fiber, 3g sugars, 4g protein, 5Est GL. 1 teaspoon baking powder Each tablespoon of sauce contains 60 calories, 6g total fat, 1g saturated fat, 1 teaspoon baking soda 0g trans fat, 26mg cholesterol, 144mg sodium, 0g carbohydrate, 0g fiber, 0g ¼ teaspoon salt sugars, 0g protein, 0Est GL. 1¼ cups buttermilk of choice 1 large egg, room temperature For Egg-Free Kimchi Buckwheat Quick Bread, omit 1 egg. Heat 1 tablespoon honey 1/4 cup buttermilk from the recipe. Stir 1 tablespoon flax meal into 1 cup chopped kimchi, divided hot buttermilk and let cool. Add to remaining buttermilk in step 3 to replace 1 egg. Asian Dipping Sauce ½ cup rice vinegar ¼ cup San-J Gluten-Free Tamari ½ teaspoon chili paste 1 garlic clove, grated 1/ inch ginger root, grated PREP: 30 Minutes | BAKE: 15–20 Minutes 2/3 cup Carlson Olive Your Heart, Garlic oil 2 tablespoons toasted sesame oil Coconut Bliss Spice Cake 1. Preheat oven to 350°F. Grease an 8-inch cake pan and dust it with gluten-free flour. with Chocolate Drizzle 2. To make the quick bread, sift together buckwheat flour, baking MAKES ONE 9-INCH LAYER powder, baking soda and salt in a large bowl.

PHOTOS BY EMILY SCHAEFER BY EMILY PHOTOS 3. In a medium bowl, mix together TIP Cake buttermilk, egg and honey until well To make dairy-free ¾ cup brown rice flour, more for dusting pan combined. Pour into dry ingredients and buttermilk, stir 1 1/3 cup almond flour using a spatula, mix until batter is lump tablespoon cider ¼ cup tapioca starch/flour free. Fold in ½ cup kimchi. Pour batter into vinegar into 11/4 cups ¼ cup potato starch (not potato flour) prepared pan. milk of choice. 2 tablespoons + 2 teaspoons baking powder

April/May 2018 GLUTEN FREE & MORE 69 SPECIAL ADVERTISING SECTION

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FOODS FOODS YOU CRAVE I ½ cup heavy cream or full-fat canned coconut milk 10#1 magazine Tips for people for with Gluten-Free food allergies & sensitivities Diet Success

DONUTS! DONUTS! I Foods & MORE You CRAVE Roasted 1. Preheat oven to 350°F. Grease a 9-inch round cake pan and dust with gluten- SPECIALTY I BREADS Gluten Fre e Glu en FreVeggie e Donuts! Donuts! Salads free flour. SPRING DESSERTSSPRING I Specialty BREADS 2. Sift together brown rice flour, almond flour, tapioca starch/flour, potato starch, GF & GASSY I

Delicious STOP I INFLAMMATION baking powder, salt, instant espresso, cinnamon and nutmeg. DESSERTS 3. In the bowl of a mixer fitted with the paddle attachment, combine egg,

IN LOVEIN WITH KALE GF & GASSY

GLUTEN FREE & MORE & FREE GLUTEN Your Guide to GF Beer, Wine & Liquor Dr. Weil’s Tips to applesauce and brown sugar and mix on high until light and fluffy. Cinnamon Sugar Donuts

Stop Inflammation page 36

AUGUST/SEPTEMBER 2016 AUGUST/SEPTEMBER 4. Scraping down the bowl, alternate adding dry ingredients and melted Coconut Celiac Diagnosis: Do You Really Need a Biopsy? Bliss to egg mixture in three batches, beating until ingredients are entirely

#1 magazine for people with food allergies & sensitivities

RECIPES SUMMER DELICIOUS incorporated and batter is smooth. Spoon batter into prepared cake pan. 50Simple

| Place in preheated oven and bake 15 to 20 minutes or until a toothpick inserted

WAYS 5 BURGERS, SUMMERGlu & MORE 5. ten FrePerfect e Burgers,

RECIPES in the center comes out clean.

I I NO-BRAINER DESSERTS DESSERTS NO-BRAINER Energizing 5 Ways JUICES LOVE Your BUNS ! 6. Remove cake from oven and let cool on a wire rack. When cool, gently remove

Garden-Fresh

GUIDE TO GF BEER GF TO GUIDE SAUCES & DIPS Grain-Free from the pan.

BAKING

I I

FESTIVALS MUSIC & FAIRS FOR TIPS Sweet & Savory 7. To make drizzle, place dark chocolate chips in a medium bowl and set aside. In a WAFFLES No-Brainer

DESSERTS small saucepan, gently heat cream until it’s just below a simmer, stirring constantly.

I I TAME INFLAMMATION NOW INFLAMMATION TAME Fun, Food & Frolic Pour hot cream over chocolate chips. Gently stir cream and chocolate mixture until Music Festivals Tame Inflammation NOW silky smooth. Drizzle over cooled cake and serve.

Cake yields 12 slices. Each slice without Chocolate Drizzle contains 125 calories, 4g total fat, 1g saturated fat, 0g trans fat, 18mg cholesterol, 273mg sodium, 22g carbohydrate, 1g fiber, ❥❥ Recipes. Recipes. Recipes. 7g sugars, 2g protein, 14Est GL ❥❥ Latest medical research. Each tablespoon of Chocolate Drizzle contains 72 calories, 6g total fat, 4g saturated fat, 0g trans fat, 10mg cholesterol, 6mg sodium, 6g carbohydrate, 1g fiber, 5g sugars, 0g protein, ❥❥ In-depth articles. 3Est GL. ❥❥ Help to live more abundantly. For Egg-Free Coconut Bliss Spice Cake, omit 1 egg. Combine 1 tablespoon golden flax meal with 3 tablespoons hot water. Mix with applesauce in the recipe and let Buy the magazine cool. Add this mixture to replace the egg in step 3. that gives you MORE.

Subscribe today at GlutenFreeAndMore. Emily Schaefer com/subscribe Emily Schaefer grew up on a small island off the coast of Maine with Acadia National Park as her backyard where she gained a respect and awe of her environment. Interested in art and “how things work,” she initially enrolled in the Baking & Pastry Arts program at Johnson & Wales Univer- sity and then in the Culinary Nutrition program. She graduates this year.

70 www.GlutenFreeandMore.com April/May 2018 BY ALICIA WOODWARDhealth Q A AskQ&A with allergistthe Scott Doc Commins, MD, PhD Tick Bites & Meat Allergy

llergist Scott Commins, MD, PhD, GF&M: How does an allergist make an is one of the nation’s leading alpha-gal allergy diagnosis? experts on the alpha-gal allergy, Dr. Commins: Patients with a clinical an allergy to mammal meat history consistent with the alpha-gal allergic Ainduced by a tick bite. A member of the reaction undergo an alpha 1, 3 galactose IgE University of Virginia’s research team that blood test. Any result over .35 is considered discovered alpha-gal allergy about ten years positive for the allergy. ago, Commins now heads the laboratory that studies the allergy at the University of GF&M: Is this allergy becoming more North Carolina. He also serves as Associate prevalent? Professor of Medicine in the Division of Rheumatology, Allergy Dr. Commins: I feel like incidence is on the rise. I can’t quote you and Immunology and has a clinical practice that specializes in the rate from, say, 15 years ago because we didn’t have a test to diagnosing and treating patients with the alpha-gal allergy. detect this allergy then. But anecdotally, I see these patients a lot. On any given day in clinic, I might see four or five patients with a GF&M: What is the alpha-gal allergy? Can you comment on its brand new meat allergy. oddball aspects? Dr. Commins: The alpha-gal allergy is a reaction to a carbohydrate GF&M: What kind of tick causes the alpha-gal allergy? in mammal meat—beef, pork, lamb, venison and others. In many Dr. Commins: It’s not just the lone star tick, which is what we ways, it has totally changed the paradigm of food allergy. Other used to think. This allergy has been described in Australia, Europe, food allergies are a reaction to protein, not a carbohydrate. The South America and Central America where there are different ticks. alpha-gal allergy results from tick bites or other insect bites, which We’re currently having discussions with a collaborator in Cape Town, is a first for a food allergy. It’s unusual for adults to develop an IgE South Africa, who has over 80 patients with this allergy and only response to a food that they have tolerated their entire lives, yet the two or three of them report a tick bite. His thinking is that different alpha-gal allergy occurs at any age. Food allergy reactions typically ectoparasites, such as mosquitos and others, are involved. In the happen within 30 minutes of ingesting the allergen, two hours at United States, particularly in the South and East, ticks are indicated the most. With the alpha-gal allergy, the reaction is delayed. You eat in the alpha-gal allergy but I’m not convinced that’s the only answer meat for dinner and you wake up with gastrointestinal symptoms globally. later that night, four to six hours later. GF&M: How long does the tick have to be attached to be a problem? GF&M: Typical symptoms are gastrointestinal? Any itching or hives? Dr. Commins: We’ve seen some established patients who get an Dr. Commins: Some people allergic to alpha-gal report significant additional tick bite. They feel the tick crawling on them, it bites them GI symptoms. However, many people report GI symptoms as part very quickly and they get it off almost instantaneously—but their of a constellation of symptoms that includes itching, hives, swell- alpha-gal IgE levels still increase. ing, lightheadedness and even shortness of breath. We do know that alpha-gal allergy can produce a GI-only reaction that doesn’t GF&M: What if you have a raised IgE level but you don’t have a necessarily come with any other manifestation or symptoms. I also reaction to eating meat? Does that mean you’re not necessarily want to make the point that food allergy does not always present allergic? PHOTO COURTESY OF UNC COURTESY SCHOOL OF PHOTO MEDICINE with hives, itching or swelling. We’re probably missing people who Dr. Commins: This is one of the great questions in all of food get bad abdominal pain or GI cramping four to six hours after eat- allergy at the moment: What is the positive predictive value of an ing a hamburger. Many never come to the attention of an allergist. IgE-positive test? And the answer is that it has to fit with the clinical

April/May 2018 GLUTEN FREE & MORE 71 health

“How do we explain why some ticks cause alpha-gal allergy and others don’t and why some people get alpha-gal allergy and others don’t?”

history. If we take 100 kids and test them all for peanut IgE, about a GF&M: Some people seem to react to dairy and some people don’t. dozen will be positive and of those 12, probably two will actually have Dr. Commins: Yes. There are clearly different sensitivities among an allergic reaction. So people can have a detectable IgE against a patients. Some folks are really sensitive and they’re bothered by dairy. food allergen but not be clinically allergic. Other patients are not. Not everyone who has the alpha-gal IgE necessarily has a clinical reaction. We looked at a group of around 50 park rangers in North GF&M: Does the amount of meat matter? Carolina and found that nearly 80 percent of them had some IgE detect- Dr. Commins: For most people, it does seem to be dose-dependent. able to alpha-gal, yet only a handful had a reaction to eating red meat. If Some folks can eat a piece of bacon but they can’t eat a BLT. We’re you’re out there getting tick bites, you may develop the alpha-gal IgE but trying to figure out whether this has to do with the absorption of fat or it may not necessarily cause a clinical reaction. whether there truly are endogenous differences in antigen presentation and processing for various individuals. GF&M: So someone who has IgE-positive antibodies but never had an allergic reaction can eat meat and not worry? GF&M: Is the alpha-gal allergy a permanent condition or are people Dr. Commins: It’s a nuanced answer—but the upshot is that in a able to overcome it if they avoid additional tick bites? setting where you have positive alpha-gal IgE results but there’s no clear Dr. Commins: It appears the alpha-gal IgE wanes over time. We have history of reactions, you should undergo a medically supervised food patients with the allergy who are able to avoid ticks or other bug bites challenge. With alpha-gal allergy, the presence of alcohol or exercise for some time and their IgE goes away. They undergo a successful food seems to facilitate a reaction. Often if a patient successfully completes challenge in the clinic and a successful exercise challenge—and they a traditional challenge—they eat pork sausage, sit and wait in our clinic are clear to go. for hours and nothing happens—then we follow that with a challenge where every 30 minutes they walk the stairs. GF&M: Are there indications that alpha-gal allergy might be more permanent for one person than another? GF&M: Is it possible for somebody to react to only a certain type of Dr. Commins: I haven’t seen any indication it might be more meat, like beef but not lamb? permanent for any one person. But if you have a history of ongoing tick Dr. Commins: Animals express the alpha-gal sugar in their tissues in bites—for instance, you work on the railroad and you’re constantly in different amounts. For instance, pork kidney, a food eaten by Europe- brush and long grass—it seems very unlikely that you will be able to ans, has the highest concentration of alpha-gal of any tissues we’ve become clear of the alpha-gal IgE. examined. Fat content is also a factor. A patient might react to a fatty hamburger but not to lamb that’s more cooked and so contains less fat. GF&M: There are still so many unanswered questions about alpha-gal allergy. What kinds of things are you investigating? GF&M: So mammal meat with more fat induces more of a reaction. Dr. Commins: My lab is focused on several areas of interest. One is, What’s the link to fat? what in the world is going on with a tick bite? How do we explain why Dr. Commins: The issue with fat is that the alpha-gal on the fat some ticks cause alpha-gal allergy and others don’t and why some molecule appears to be protected in some way so that it doesn’t get people get alpha-gal allergy and others don’t? digested. In our mouse model, the fat alone (without the meat) created We’re trying to understand if multiple tick bites might alter these reactions. It comes down to the specific biology of fat absorption. our basophils. In other words, can repeated tick exposure cause an It appears that the alpha-gal present in fat does not get digested in the epigenetic change that increases susceptibility to the alpha-gal allergy? early phase like so many sugars do. We’ve shown this in our lab using a We’re also investigating the physiology of exercise and its relation- mouse model and pork fat. ship to food absorption and food allergy. This goes beyond the alpha- gal allergy. Almost 100 percent of the children who tragically died from GF&M: Your research suggests that some people with this allergy may food-allergic reactions were involved in some kind of physical activ- also develop an allergy to dogs or cats. ity—dancing, running, playing on the playground. Exercise is involved PRODUCTION TICKS © GETTY IMAGES PLUS/ISTOCK/BAKKYARD OF LONE STAR PHOTO Dr. Commins: Yes. The dander of mammals—cats, dogs, horses, goats in bad outcome. We’re really interested in understanding what it is that or whatever—contains alpha-gal. We’ve found that some patients are exercise does and how we can prevent that, not only for patients with fairly sensitive to this. If they spend a lot of face time with their pet, they alpha-gal allergy but for everyone with food allergy. report some itching or maybe some heartburn that could possibly be attributed to the animal’s dander. Alicia Woodward is editor-in-chief of Gluten Free & More magazine.

72 www.GlutenFreeandMore.com April/May 2018 BY ALICIA WOODWARDhealth

The latest medical news for people with Improving Oral Research Roundup Immunotherapy Outcomes allergies and food sensitivities Researchers at Stanford University School of Medicine report that the effectiveness of oral immunotherapy in children with multiple food allergies is improved with the addition of omalizumab (trade name Xolair). In the study, over 80 percent of the children (ages 4 to 15) with multiple food allergies who received omalizumab while undergoing oral immunotherapy could safely eat 2-gram portions of at least two foods to which they were allergic, compared to only a third of the kids who received a placebo. Omalizumab is an injectable anti- body drug approved to treat moderate- to-severe allergic asthma. It blocks the activity of IgE, an immune system molecule that is central to an allergic reaction. Food Allergies Increase Unexplained Anaphylaxis Oral immunotherapy is an investiga- in Adults Linked to Meat Allergy tional treatment where very small but A new study found that food aller- Researchers at the National Institute of increasing dosages of an allergen are gies are on the rise in adults as well Allergy and Infectious Diseases, part of eaten over time under medical supervi- as children. The increase is seen across the National Institutes of Health, found sion. Neither oral immunotherapy nor all ethnic groups. About half of all that some unexplained cases of ana- omalizumab is currently approved for food-allergic adults reported they phylaxis can be blamed on the alpha- the treatment of food allergy. developed one or more food allergies gal allergy, a meat allergy caused by The findings, part of a phase after age 18. Shellfish is the most com- tick bites. In the study, six of 70 patients 2 study funded by the National mon food allergy in adults, affecting with unexplained frequent anaphylaxis Institute of Allergy and Infectious an estimated 3.6 percent of adults in tested positive for alpha-gal allergy. All Diseases, were published in The Lancet the United States. This is a 44 percent six had a history of tick bites. Gastroenterology & Hepatology. increase in prevalence from the rate The majority of alpha-gal allergy recorded in 2004. The study also found cases are clustered in the eastern part that nut allergy in adults (now about of the United States. The unusually An Easier Way to Detect Celiac 1.8 percent) has risen 260 percent since long gap (4 to 6 hours) between aller- Disease a 2008 estimate. gen ingestion and allergic symptoms Current blood tests that screen for celiac The research was presented at the can make the alpha-gal allergy chal- disease are not reliable for people who American College of Allergy, Asthma lenging to diagnose. are eating gluten. This presents a prob- PHOTO OF GIRL PHOTO READING FOOD LABEL © GETTY IMAGES PLUS/ISTOCK/13-SMILE & Immunology’s Annual Scientific The study was published in Allergy. lem for those who want to undergo a Meeting. celiac test but are reluctant to give up Editor’s note: For an in-depth look at the their gluten-free diet. alpha-gal allergy, turn to “Ask the Doc,” our Editor’s Note: For more about adult-onset Now researchers at Oslo University in food allergies, go to GlutenFreeAndMore. interview with alpha-gal allergy expert Scott Norway have developed a blood > p. 78 com/adult-onset. Commins, MD, PhD, on page 71.

April/May 2018 GLUTEN FREE & MORE 73 health BY LAURIE SALOMAN Celiac & Pregnant

How to deal with nutritional deficiencies & food cravings while expecting

ori Welstead, RD, never expected to receive a diagnosis way of living. Within a year of going gluten-free, she was

of celiac disease in November 2015. As a registered able to get pregnant. © GETTY HOLDINGTUMMY IMAGES PLUS/E+/ANNELEVEN PREGNANTWOMAN dietitian at the University of Chicago Celiac Disease That prompted another challenge: being pregnant with Center, Welstead had routinely counseled patients celiac disease. New to the gluten-free diet, Welstead was Labout how to eat healthfully while avoiding gluten. concerned about her nutritional status and how it would She’d been tested for celiac disease a year and a half affect her developing baby. Now that Saltines were off earlier with negative results. The idea that she would ever limits, she had to figure out gluten-free foods to ease her develop the disease that dominated her working hours queasy stomach. And she had to find substitutes to quell seemed farfetched. her pregnancy cravings. However, Welstead wasn’t feeling her best that autumn. She suffered from fatigue and anxiety and she had gastro- Fertility & Pregnancy intestinal issues that she thought might be irritable bowel There’s ample scientific evidence that untreated celiac syndrome. Her vitamin B12 levels were a little low and she disease, characterized by inflammation and nutrient was slightly anemic. Most concerning, she’d had two miscar- deficiencies, can lead to infertility. There can be issues riages and was now having trouble conceiving at all. during pregnancy, too. If a woman with untreated celiac So when the center’s yearly celiac screening was does conceive, the fetus potentially could be at risk: An offered, she decided to take advantage of the opportunity. A Italian study published in 2010 demonstrated that anti- few weeks later, she got a call from Stefano Guandalini, MD, transglutaminase (anti-tTG) antibodies in the blood—a the founder and director of the celiac center, now professor hallmark of untreated celiac disease—can interfere with the emeritus. He told her that her blood work was positive for function of the placenta, possibly leading to early loss of the celiac disease. pregnancy. Welstead reeled from the news. But after the diagnosis The key word is untreated. Once a woman with celiac was confirmed by biopsy, it didn’t take her long to practice disease starts eating gluten-free, getting and staying what she preached to her patients and commit to a new pregnant often become much easier.

74 www.GlutenFreeandMore.com April/May 2018 health Calling All Once a woman with celiac disease starts eating gluten-free, getting and staying pregnant often Doctors! become much easier.

“A number of pregnancy-related problems, Gluten & such as miscarriages, premature birth and low Your Baby birth weight, have been reported in celiac disease. For moms worried about Fortunately, these risks tend to be restricted to whether their babies undiagnosed (and therefore untreated) celiac will develop celiac disease, Benjamin Lebwohl, disease,” says Benjamin Lebwohl, MD, MS, director MD, MS, director of of clinical research at the Celiac Disease Center clinical research at the at Columbia University in New York. “After the Celiac Disease Center at diagnosis, these risks largely revert to the same as Columbia University in the general population.” New York, points out that most children of celiac par- Lebwohl and his team conducted a study ents never develop it—and examining pregnancy outcomes in women with whether your child does diagnosed celiac disease whose follow-up biopsies may be out of your control. showed intestinal healing. These results were Studies suggest that the compared with women whose follow-up biopsies timing of gluten introduc- revealed continued villous atrophy. tion doesn’t reduce the Are you a doctor, dietitian, risk of a baby developing “We found that there was no difference in birth nutritionist or support celiac disease, nor does outcomes,” he says. “Overall, the rate of problems breast-feeding. group leader who helps related to childbirth was low in both groups, since “There’s a good deal people newly diagnosed these were all mothers whose celiac disease was of uncertainty about with allergies or food already diagnosed” and they were living gluten-free. whether the risk can be reduced and how to do sensitivities? that,” Lebwohl says, adding Eating Gluten-Free for Two that new research points Are you interested in Because it can take time for the small intestine to to gluten portion control. supplying complimentary heal on a gluten-free diet, newly diagnosed women “There’s some evidence copies of Gluten Free & who are pregnant or are trying to become pregnant to suggest that large face special nutritional challenges. amounts of gluten at the More magazine to your time of its first introduc- “Ideally, before trying to get pregnant, women patients? tion could increase the should wait for their celiac serology or blood work risk, so it’s reasonable to to normalize, which typically takes around six introduce gluten in mod- We’d like to hear months,” says Cheryl Harris, MPH, RD, a dietitian in eration.” from you! Fairfax, Virginia, who works with celiac clients. Consult your pediatri- cian about introducing Newly diagnosed women may be deficient in Please send an e-mail to TEDDY BEAR ©GETTY TEDDY IMAGES PLUS/ISTOCK/FOTOSTORM new foods to your infant. iron, folate, vitamin B12, vitamin D, zinc, copper and magazine@GlutenFreeAnd magnesium. More.com with the name of “Each of these nutrients are critical for grow- your practice/support group, ing a healthy baby,” Harris says. “Additionally, most wheat-based processed starches have a nutritional full address* and phone safety net built in. Breads and cereals are enriched number. We will contact you with a range of B vitamins, iron and calcium. with more details about this Gluten-free foods are generally not enriched, so exciting program. anyone on a gluten-free diet may be more prone to nutrient deficiencies.” *This program ships to U.S. addresses only.

April/May 2018 GLUTEN FREE & MORE 75 health

Anemia can also be an issue. Pregnant women are generally at risk of being anemic and having untreated celiac disease adds to that risk. About half of newly diagnosed celiac patients are anemic, Harris says. To boost a pregnant woman’s nutritional status, Harris and other YUM. experts recommend their patients limit eating processed gluten-free substitutes and instead choose foods that are naturally gluten-free—vegetables, fruits, nuts, seeds, beans, poultry, fish (varieties that are high in omega 3 and low in mercury, such as wild salmon and trout) and whole grains, such as quinoa, teff, buckwheat and brown and black rice. “Aim for three or more cups of veggies a day, two or more cups of fruit, as well as nuts and seeds as snacks and gluten-free whole grains,” Harris advises. For added nutrition, she suggests rotating in more salads, adding chia or flax seed to yogurt and eating gluten-free oatmeal, if tolerated. Welstead relied on just this kind of diet during her pregnancy. “During the summer, I would always have things like sliced cucumber because it was crunchy,” she says. “I would do chia pudding with coconut milk or another nut milk. Yogurt is another great choice to get your protein and calcium and it’s a probiotic.” She also recommends gluten-free protein bars, popcorn and nut butters, particularly travel-friendly individual packets that can be squeezed onto a banana or apple slices for a quick eat-anywhere snack. “Or eat the peanut butter by itself for some good fats and proteins,” she says. A gluten-free prenatal vitamin is important, too. Welstead suggests looking for one that’s not only labeled gluten-free but also verified by USP for meeting product quality standards. She also suggests an omega-3 DHA supplement, which she says can benefit the brain health of the fetus. Welstead, who gave birth to a healthy baby girl in 2017, says the key to feeling satisfied on the gluten-free diet during her pregnancy was planning ahead. She cooked meals in advance and always had safe snacks at the ready when cravings struck. “Some days were harder than others with cravings,” she says. “But I was able to find safe swap-outs.” Her diligence paid off: She kept to the diet and her pregnancy went well. “Remember that the gluten-free diet is the ‘medication’ for celiac disease,” Welstead says. “Take it one day at a time and stick with a strict gluten-free diet for a safe and successful pregnancy.” MOTHER WITH BABY WITH © BABY GETTY IMAGES PREMIUM/MOTHER E+/FATCAMERA

AVAILABLE AT Health and medical writer Laurie Saloman, MS, is the parent of a young adult with GLUTENFREEANDMORE.COM celiac disease.

76 www.GlutenFreeandMore.com April/May 2018 GLUTEN-FREE DIET | Quick-Start Guide

ere is a simple overview of the gluten-free diet. Not all areas of the diet are as clear-cut as portrayed Be a food Hby this guide. This is intended to be used as a temporary survival tool until additional information detective can be obtained. Understanding these dietary requirements will enable the newly diagnosed to read Call First labels of food products and determine if a product is gluten-free. You can verify ingredients Celiac disease is a life-long genetic disorder affecting children and adults. When people with celiac by calling or e-mailing a disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage food manufacturer and to the small intestine. This does not allow food to be properly absorbed. Even small amounts of gluten specifying the ingredient and the lot number of the in foods may affect those with celiac disease and cause health problems. Damage can occur to the small food in question. State bowel even in the absence of symptoms. your needs clearly—be Gluten is the generic name for certain types of proteins contained in wheat, barley, rye and their derivatives. patient, persistent and Research indicates that pure, uncontaminated oats consumed in moderation (up to 1 cup dry polite. oats daily) are tolerated by most celiacs. Gluten-free oats (purity protocol) are currently available in the United States. Consult your physician or dietitian before including oats in your diet and for regular If In Doubt, Go monitoring. Without Don’t eat a food if you are unable to verify ➥ Grains allowed ➥ Grains not allowed in the ingredients or if Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, any form the ingredient list is unavailable. Regardless Garfava, Sorghum, Quinoa, Millet, Buckwheat, Wheat (Einkorn, Durum, Faro, Graham, Kamut, of the amount eaten, if Arrowroot, Amaranth, Teff, Montina, Flax and Semolina, Spelt), Rye, Barley and Triticale. you have celiac disease, Nut Flours. damage to the small intestine occurs every ➥ Foods/products that may contain gluten time gluten is consumed, whether symptoms are Beers, Ales, Lager Marinades present or not. Breading & Coating Mixes Nutritional Supplements Brown Rice Syrup Pastas Wheat Free Is Not Communion Wafers Processed Luncheon Meats Gluten Free Croutons Sauces, Gravies Products labeled wheat Dressings Self-basting Poultry free are not necessarily Drugs & Over-the-Counter Medications Soup Bases gluten free. They may still contain spelt, rye or barley- Energy Bars Soy Sauce and Soy Sauce Solids based ingredients that are Flour & Cereal Products Stuffings, Dressings not gluten free. Spelt is a Herbal Supplements Thickeners (Roux) form of wheat. Imitation Bacon Vitamins & Mineral Supplements Imitation Seafood Keep in mind Starting the gluten-free ➥ What about alcohol? diet before being tested for celiac disease makes an Distilled alcoholic beverages and vinegars (except malt vinegar) are usually gluten-free. Distilled products accurate diagnosis difficult. do not contain any harmful gluten peptides unless a gluten-containing flavoring is added after distillation. Wine is gluten-free. Unless labeled otherwise, beers, ales and lagers are NOT gluten-free.

GLUTEN APRIL/MAY & MORE FREE SPRING 2016 DELICIOUS Eat Great, Feel Better, Live Well 45 RECIPES The magazine with Always read the label #1 magazine for people with food allergies & sensitivities

| the answers BREADS, CREAMY CAKE QUICK POPS, CHEESECAKE, EASTER SOFT PRETZELS I DINNER, Delicious Spring!& MORE The key to understanding the gluten-free diet is to become a good label reader. Cheesecake, Quick Breads GluCake Pops, Eastert Dinneren FreGot Glutened? e Quick Fixes Don’t eat foods with labels that list questionable ingredients unless you can verify Gluten Free & More Creamy Cheesecake Pilates for & Easy Fruit DIGESTIVE Toppings, they do not contain or are not derived from prohibited grains. Labels must be read GutenFreeandMore.com HEALTH page 42

every time foods are purchased. Manufacturers can change ingredients at any time. GF TAX BREAKS I ■ recipes, recipes, recipes

GOT GLUTENED? I SOFT Wheat used in products is identified on the label. Products bearing “gluten free” on ■ expert advice PRETZELS

BRAIN HEALTHBRAIN Secrets to a 3 EASY MEALS the package must contain less than 20ppm gluten. ■ latest research Healthier Brain in your April/May 201 Slow Cooker Gluten-Free Tax Breaks Display until May 2, 201 GlutenFreeandMore.com

Beyond Celiac Celiac Disease Foundation National Celiac Association Gluten Intolerance Group PO Box 544 20350 Ventura Blvd., Ste 240 20 Pickering Street 31214 124th Ave. SE Ambler, PA 19002-0544 Woodland Hills, CA 91364 Needham, MA 02492 Auburn, WA 98092 215-325-1306 beyondceliac.org 818-716-1513 celiac.org 888-4-CELIAC nationalceliac.org 253-833-6655 gluten.net

April/May 2018 GLUTEN FREE & MORE 77 substitutions

Use this chart as a guide to help select replacement gluten-free flours for all GFyour baking. Flour While not identical, Replacements 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.

Neutral High-Protein High-Fiber Flours Stabilizers Starches Gums (light) Flours Flours (add texture and moisture) 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 Potato Flour (not Potato Sorghum Flour Chickpea Flour Chickpea Flour Kudzu Root Starch or Kuzu Gelatin Powder Starch) Sweet Rice Flour Potato Starch (not Millet Flour Corn Flour Guar Gum Potato Flour) White Rice Flour Oat Flour Mesquite Flour Sweet Potato Flour Locust Bean Gum Tapioca Starch or Quinoa Flour Oat Flour Psyllium Husk Tapioca Flour Sorghum Flour Quinoa Flour Xanthan Gum Teff Flour Teff Flour

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

RESEARCH ROUNDUP CONTINUED FROM PAGE 73 C. diff is a hard-to-treat bacterial diagnosed after celiac disease and other infection that can cause diarrhea and disorders have been ruled out and the test that detects gluten-reactive T cells potentially life-threatening colitis. It is patient improves on a gluten-free diet. and can determine with a high level of often associated with recent antibiotic In addition, researchers aren’t accuracy whether or not someone has use and/or a healthcare facility stay. convinced that gluten is always the celiac disease even when a patient is Seniors who are hospitalized or who live culprit behind non-celiac gluten regularly eating gluten. The test is not in long-term care facilities are the most sensitivity. Foods with gluten often available commercially but researchers vulnerable but C. diff rates have been contain fructans, a type of fermentable hope their study will “initiate com- increasing in healthy younger people. oligo-, di-, monosaccarides and polyols mercial initiatives, along with more Researchers found the risk of con- or FODMAP. research.” tracting C. diff was higher for those with In a recent study, a team of The study was published in Gastro- celiac disease one to five years after researchers investigated the effect enterology. diagnosis and highest in the first 12 of gluten and fructans separately in months after diagnosis. patients with self-reported gluten The study was published in The sensitivity—and found that fructans Celiac Disease & C. Diff American Journal of Gastroenterology. alone induced symptoms. They Infection concluded that intolerance to fructans In a large population-based study, a (and other FODMAP foods) was more research team that included U.S. celiac What’s Behind Gluten likely than gluten to induce symptoms, experts Benjamin Lebwohl, MD, MS, Sensitivity? adding that fructan intolerance is and Peter H.R. Green, MD, examined Researchers remain unclear about unlikely the sole cause of non-celiac the risk of people with celiac disease the precise mechanisms of non-celiac gluten sensitivity. contracting Clostridium difficile gluten sensitivity. There are currently no The study was published in Gastro- infection (C. diff). known biomarkers for the disorder. It is enterology.

78 www.GlutenFreeandMore.com April/May 2018 & More GlutenFor step-by-stepFree flour blend Pantry instuctions, go to GlutenFreeandMore.com/flourblend

Milk Buttermilk Yogurt Butter Substitution Solutions (1 stick = 8 tablespoons = 1/2 cup = 4 ounces) Depending on the recipe, replace 1 cup Depending on the recipe, replace 1 cup Depending on the recipe, replace 1 cup cow's milk with 1 of the following: buttermilk with 1 of the following: yogurt with 1 of the following: Depending on the recipe, replace 1 cup rice milk 1 cup soy milk + 1 tablespoon 1 cup soy, rice or coconut yogurt 8 tablespoons butter with 1 of the 1 cup fruit juice lemon juice or 1 tablespoon 1 cup unsweetened applesauce following: 1 cup coconut milk cider vinegar (Let stand until 1 cup fruit puree 8 tablespoons Earth Balance (Non- 1 cup goat's milk, if tolerated slightly thickened.) Dairy) Buttery Spread or Sticks 1 cup hemp milk 1 cup coconut milk 8 tablespoons Spectrum Organic 7/8 cup rice milk Shortening 7/8 cup fruit juice 8 tablespoons coconut oil 7/8 cup water 8 tablespoons vegetable or olive oil For reduced fat: 6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice Gluten-FreeTo make a flour blend, thoroughly Flour combine all Substitutions ingredients. You can double or triple these recipes to make as Egg ------much blend as you need. Store in a covered container in the refrigerator until used. Depending on the recipe, replace 1 large egg with 1 of the following: All-Purpose Flour Blend High-Fiber Flour Blend High-Protein Flour Blend ➥ Flax or Chia Gel: 1 tablespoon flax meal, MAKES 3 CUPS MAKES 3 CUPS MAKES 3 CUPS ground chia seed or salba seed + 3 table- Depending on the recipe, use this blend This high-fiber blend works for breads, pan- This nutritious blend works best in baked spoons hot water. (Let stand, stirring for most gluten-free baking. cakes, snack bars and cookies that contain goods that require elasticity, such as occasionally, about 5 minutes or until chocolate, warm spices, raisins or other wraps and pie crusts. thickened. Use without straining.) 11/2 cups white or brown rice flour (or fruits. It is not suited to delicately flavored ➥ combination) recipes, such as sugar cookies, crepes, cream 1 cup white or brown rice flour (or Egg Replacer: Ener-G Foods egg replacer 3/4 cup tapioca starch/flour puffs, birthday cakes or cupcakes. combination) or Follow Your Heart VeganEgg, according 3/4 cup cornstarch or potato starch 3/4 cup bean flour or chickpea flour to package directions (not potato flour) 1 cup brown rice flour or sorghum 3/4 cup arrowroot starch, cornstarch ➥ Aquafaba: See GlutenFreeAndMore.com/ Each cup contains 510 calories, 2g total fat, 0g flour or potato starch aquafaba saturated fat, 0g trans fat, 0mg cholesterol, 1/2 cup teff flour (preferably light) 1/2 cup tapioca starch/flour ➥ Tofu: 4 tablespoons pureed silken tofu + 6mg sodium, 117g carbohydrate, 3g fiber, 0g 1/2 cup millet flour or amaranth flour sugars, 5g protein, 83Est GL. Each cup contains 462 calories, 3g total fat, 0g 1 teaspoon baking powder 2/3 cup tapioca starch/flour saturated fat, 0g trans fat, 0mg cholesterol, ------1/3 cup cornstarch or potato starch 17mg sodium, 100g carbohydrate, 5g fiber, 3g ➥ Applesauce: 4 tablespoons unsweetened sugars, 9g protein, 66Est GL. Each cup contains 481 calories, 3g total fat, 0g applesauce (or other fruit puree) + 1 Self-Rising Flour Blend saturated fat, 0g trans fat, 0mg cholesterol, teaspoon baking powder 10mg sodium, 105g carbohydrate, 8g MAKES 3 CUPS fiber, 0g sugars, 9g protein, 68Est GL. IMPORTANT! Replacing more than two eggs Use this blend for muffins, scones, cakes, can change the integrity of a recipe. For recipes cupcakes or any recipe that uses baking that call for a lot of eggs, like a quiche, use General Guidelines for Using Xanthan or Guar Gum pureed silken tofu, if soy is tolerated. Because powder for leavening. egg substitutions add moisture, you may have to Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the bind- increase baking times slightly. 1¼ cups sorghum flour ing needed to give the baked product proper elasticity, keeping it from crumbling. ■ Add 1/2 teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, ------1 cup white or brown rice flour Nuts (or combination) bars, muffins and other quick breads. ■ Depending on the recipe, replace tree nuts 3/4 cup tapioca starch/flour Add 1 teaspoon per cup of flour blend to make yeast bread or other baked items that or peanuts with an equal amount of 1 of the 4 teaspoons baking powder call for yeast. ■ following: 1/2 teaspoon salt Add 11/2 teaspoons per cup of flour blend to make pizza dough or pie crust. Toasted coconut flakes, Sunflower seeds, Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some Each cup contains 495 calories, 3g total fat, 0g Toasted sesame seeds (use only 2 to 3 saturated fat, 0g trans fat, 0mg cholesterol, blends contain salt and xanthan or guar gum. If so, there is no need to add more. tablespoons), Crushed cornflakes, Crushed 863mg sodium, 110g carbohydrate, 7g fiber, Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agri- 0g sugars, 10g protein, 71Est GL. culture and certain food companies. Nutrient amounts are approximate due to variances crispy rice cereal, Crushed potato chips OR in product brands, manufacturing and actual preparation. Pumpkin seeds

April/May 2018 GLUTEN FREE & MORE 79 recipe index

Key & Allergen Guide Gluten-FreeDairy-FreeEgg-Free No Peanuts,Soy-Free No NutsLow Sugar Low Sodium Icons (or colors) identify recipes Breakfast that are most appropriate for certain eating goals. Enchilada Breakfast Frittata, page 68 ■ ✱ ■ ■ ■ Gluten-Free Fluffy Omelet with Smoked Salmon & Asparagus, page 36 ■ ✱ ✱ ■ ■ ■ All recipes in this magazine are gluten-free. Frittata with Broccoli & Turmeric, page 35 ■ ✱ ✱ ■ ■ ■ ■ ■ ✱ ■ ■ ■ Dairy-Free Three-Grain Breakfast Bowl, page 37 ✱ Dairy-free substitutions Bread, Dumplings & Tortillas provided. German Bread Dumplings, page 67 ■ ✱ ■ ■ ■ Egg-Free ✱ Egg-free substitution Homemade Corn Tortillas, page 51 ■ ■ ■ ■ ■ ■ ■ instructions provided. Kimchi Buckwheat Quick Bread, page 69 ■ ✱ ■ ■ ■ No Peanuts, No Nuts Sauces & Dressings ✱ Nuts can be omitted or substitutions provided. Asian Dipping Sauce, page 69 ■ ■ ■ ■ ■ ■ ■ Soy-Free Garlic Cilantro Mayonnaise, page 53 ■ ■ ✱ ■ ■ ■ ■ ✱ Soy-free substitutions Green Pea Pesto, page 41 ■ ✱ ■ ✱ ■ ■ ■ provided. Hummus Dressing, page 43 ■ ■ ■ ■ ■ ■ ■ ■ Low Sugar Recipe contains 5g of sugar Maple Rhubarb Vinaigrette, page 41 ■ ■ ■ ■ ■ ■ ■ or less per serving. Pink Sauce, page 53 ■ ■ ■ ■ ■ ■ ■ Low Sodium Salads & Sides R ecipe contains 140mg of sodium or less per serving. Chicken Strawberry Salad with Rhubarb Vinaigrette, page 41 ■ ✱ ■ ✱ ■ Mango Salsa, page 52 ■ ■ ■ ■ ■ ■ ■ Roasted Radish White Bean Salad with Hummus Dressing, page 43 ■ ■ ■ ■ ■ IMPORTANT: Read the labels Spicy Cabbage Slaw, page 54 ■ ■ ■ ■ ■ of all processed foods that Yuca Frita, page 56 ■ ■ ■ ■ ■ ■ go into your recipe, such as broths, condiments, sausages, Soups chocolate chips, etc., to make Asparagus Gazpacho, page 42 ■ ■ ■ ■ ■ ■ sure they do not contain any Leek Potato Soup with Green Pea Pesto, page 41 ■ ✱ ■ ✱ ■ allergen you need to avoid. Manufacturers can change Vegetable Soup with German Bread Dumplings, page 67 ■ ✱ ■ ■ ■ their ingredients without Entrees warning. When in doubt, contact the manufacturer Blackened Fish Tacos, page 51 ■ ■ ■ ■ ■ ■ ■ directly. Carrot Poblano Tacos, page 24 ■ ■ ■ ■ ■ ■ ■ For a list of companies Vegetarian BBQ Meatballs, page 67 ■ ■ ■ ■ ■ that offer gluten-free, allergy- friendly ingredients used in Desserts these recipes, refer to the Chocolate Chip Cookies, page 31 ■ ✱ ■ ■ ■ Shopping List included in the Chocolate Drizzle, page 70 ■ ✱ ■ ■ ■ ■ article. Classic Yellow Cake, page 46 ■ ✱ ✱ ■ ■ Coconut Bliss Spice Cake, page 69 ■ ■ ■ Coconut Milk Pudding, page 56 ■ ■ ■ ■ ■ ■ CHOCOLATE CHIP COOKIES PHOTO BY CHRYSTAL CARVER CHIP BY CHRYSTAL CHOCOLATE COOKIES PHOTO Creamy Chocolate Frosting, page 48 ■ ✱ ■ ■ ■ ■ Creamy White Frosting, page 46 ■ ✱ ■ ■ ■ ■ Double Chocolate Chip Cookies, page 30 ■ ✱ ✱ ■ ■ ■ Fluffy White Frosting, page 45 ■ ■ ■ ■ ■ Grain-Free Sunflower Chocolate Chip Cookies, page 32 ■ ■ ■ ■ ■ ■ Lemon Buttercream Frosting, page 47 ■ ✱ ■ ■ ■ ■ Spring Strawberry Cake, page 45 ■ ✱ ✱ ■ ■ Surprise Chocolate Cake, page 48 ■ ✱ ✱ ■ ■ Sweet-Tart Lemon Cake, page 47 ■ ✱ ✱ ■ ■ White Chocolate Chip Cranberry Cookies, page 29 ■ ✱ ■ ■ ■ Gluten-Free Flour Blends 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 ■ ■ ■ ■ ■ ■ Jules’ Homemade All-Purpose Flour Blend, page 48 ■ ■ ■ ■ ■ ■ ■

80 www.GlutenFreeandMore.com April/May 2018 resources

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April/May 2018 GLUTEN FREE & MORE 81 food for thought BY JENNIFER WARD A Community Call We’ve seen progress … but we need more

hen I was growing up, I never thought about food the restaurant staff to follow our instructions, to use safe allergies. Food was shared freely, lunch items were ingredients, to prepare food separately, to plate and serve it Wswapped at school and potlucks were a regular event. safely. How many times did I explain her dairy allergy only to In my neighborhood, kids ate dinner wherever they happened have the server place her meal on the table with a giant blob of to be in the evening. We could walk into friends’ homes and butter or grated cheese on top? help ourselves—without thinking—to whatever was in their I used to hear this sort of thing a lot: “Well, it only has a refrigerator. little milk in it,” “Milk is on the bottom of the ingredient list, so Times have changed. it shouldn’t be a problem,” “I don’t think it has any dairy.” When my daughter was born 14 years ago, I knew within We’ve come a long way since then and I’m grateful for two days that she had a food issue. She developed hives and the progress … but we need more. Everyone eats, so why not eczema on her face after I ate dairy. My doctor laughed off include everyone at the table? Why aren’t more dinner parties, my concerns. My baby had her first anaphylactic reaction church events, school functions and social gatherings friendlier at 7 months, her second at 11 months. At the time, I didn’t to those with food allergies? Why don’t science classes take understand a dairy allergy. I didn’t know the difference between time to explain what happens to our bodies when some of us lactose (a milk sugar), whey (a milk protein) and casein (another are exposed to an allergen? milk protein). Each of us can contribute to positive change. I challenge My daughter’s anaphylaxis changed all that—and it you to create a new reality around you and raise the bar of changed me. It introduced an edgy fear that doesn’t go away food-allergy and celiac awareness. despite all the EpiPens, wet wipes and “safe” snacks we carry Be the person who asks the questions, who strives to with us. She can get a reaction from simple touching—hives understand, who is supportive. Be the parent who is kind, the from doorknobs, tables, railings. Playgrounds and ice cream one who invites the child with a food issue over, the one who shops became off limits because they caused breathing doesn’t tolerate bullying. Be the friend, neighbor, relative or problems. Visits to the emergency room after church functions teacher who stands up for labeling, for awareness, for inclusion. were so routine that we changed churches and finally stopped Be the chef or server who understands their menu—or who going altogether. knows how to find the answers. Be the restaurant owner or As my daughter grew older, we had to learn to trust camp director who caters to those on specialty diets. outsiders. Sending her off to school or to a birthday party Be the catalyst for a better world for all humans. We need required enormous trust. Eating out meant we had to trust that. We need you. PHOTOGRAPH OF LUNDAMMENTORP PEOPLE HOLDING PHOTOGRAPH HANDS © GETTY IMAGES PLUS/ISTOCK/JACOB Jennifer Ward (befreefamilyfarm.com) is owner of Be Free Family Farm, an organic urban farm in Kansas City, Missouri.

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April/May 2018 GLUTEN FREE & MORE 83 84 www.GlutenFreeandMore.com April/May 2018