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32 Rise & Dine Make-ahead meals for busy mornings.

38 Soup is Good Food Hearty plant-based soup makes an easy, satisfying meal.

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

on the cover 52 Desserts for Two Know your noodles, page 44. Delicious recipes for small households.

Fresh Ideas for Healthy & Delicious Living 57 Spooktacular Halloween

#1 magazine for people with food allergies & sensitivities These tricks and treats guarantee a PERFECT & MORE fangtastic kids’ party. GluPASTA! ten& Free Glu+ ten Free 40 Brands Reviewed GF Pasta Cooking Secrets Plus! 5 Must-Have Recipes Make-Ahead HALLOWEEN Pasta Pleasure Breakfast TREATS 64 What To Do If All pasta is not Amazing recipes to make your pasta Your Doctor created equal. page xx. Won't Listen perfect. 2017

Display until November 30, 2017 October/November GlutenFreeandMore.com Adult-Onset Allergies Really? 68 Celiac in Paris in every issue Finding gluten-free heaven in French 6 We Hear You patisseries. 8 Editor’s Note 11 Contributors 30 Ask the Chef 78 Gluten-Free Diet Quick Guide 79 Substitution Solutions 80 Recipe Index & Allergen Guide 81 GF Flour Replacements COVER PHOTOGRAPHY BY OKSANA CHARLA; SOUP PHOTO BY CARL BY CHARLA; SOUPKRAVATS OKSANA PHOTO PHOTOGRAPHY COVER

October/November 2017 GLUTEN FREE & MORE 3 58 36 departments

lifestyle 10 You Said It We asked, “What’s your most awkward gluten-free moment?” Here’s what you told us.

12 Stair Master Use your staircase to strengthen your body and bones.

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

must haves 18 Don’t Miss This! Special products we know you’ll love. 65 20 GF Beauty Look your best with our favorite cosmetics and personal care items. 34

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

28 What to Do When Your Doctor Won’t Listen 6 steps to getting the help you need.

30 Ask the Chef Food editor Beth Hillson answers your Dairy-free and baking questions. egg-free instructions health are included in most 72 Adult-Onset Allergies recipes. Food allergies aren’t just for kids.

75 Research Roundup The latest medical updates for people with allergies and food sensitivities. Practical info to make your life GLUTEN-FREE DIET | Quick-Start Guide easier, pages 78–81. ere is a simple overview of the gluten-free diet. Not all areas of the diet are as clear-cut Be a food as portrayed by this guide. This is intended to be used as a temporary survival tool until detective additional information can be obtained. Understanding these dietary requirements will enable the newly diagnosed to read labels of food products and determine if a product is Call First You can verify ingredients 76 Healing Herbs & Spices Hgluten free. by calling or e-mailing a Celiac disease is a life-long genetic disorder affecting children and adults. When people with food manufacturer and celiac disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that specifying the ingredient causes damage to the small intestine. This does not allow food to be properly absorbed. Even and the lot number of the recipe index food in question. State your small amounts of gluten in foods may affect those with celiac disease and cause health problems. Your spice rack as your secret weapon. needs clearly—be patient, Damage can occur to the small bowel even in the absence of symptoms. persistent and polite. Dairy-FreeEgg-Free No Peanuts,Soy-Free No NutsLow Sugar Low Salt Quick & Easy Gluten is the generic name for certain types of proteins contained in wheat, barley, rye and Gluten-Free Appetizers their derivatives. & Allergen Guide If In Doubt, Go Artichoke and White Bean Dip ■ ■ ■✱✱ ■ ■ Research indicates that pure, uncon taminated oats consumed in moderation (up to ½ cup dry Without Beverages oats daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States. Don’t eat a food if you Chai Sweet Potato Smoothie ■ ✱ ■ ■ ■ ■ are unable to verify Consult your physician or dietitian before including oats in your diet and f or regular monitoring. the ingredients or if Pineapple Salsa Smoothie ■ ■ ■ ■ the ingredient list is Raspberry-Lemon Cheesecake Smoothie ■ ■ ■✱■ ■ ➥ Grains allowed ➥ Grains not allowed in unavailable. Regardless Taste-Like-Ice-Cream Kale Smoothie ■ ■ ■✱✱ ■ of the amount eaten, if Rice, Corn (Maize), Soy, Potato, Tapioca, Beans, any form Breakfast Garfava, Sorghum, Quinoa, Millet, Buckwheat, you have celiac disease, Wheat (Einkorn, Durum, Faro, Graham, Kamut, damage to the small Acai Granola Bowl ■ ✱ ■ ■ ■ ■ Arrowroot, Amaranth, Teff, Montina, Flax and Semolina, Spelt), Rye, Barley and Triticale. intestine occurs every Overnight French Toast Casserole ■ ✱ ✱✱■ Nut Flours. Summer weather means more time spent time gluten is consumed, Quinola Cereal ■ ■ ■ ■ ■ ■ whether symptoms are & More Whole Grain Matcha Cereal ■ ■ ■ ■ ■ ■ outdoors. It can also mean sunburn, insect bites and gluten-free flours present or not. Gluten Free Pantry food for thought ➥ Foods/products that may contain gluten dry, chlorine-damaged hair. Breads Beers, Ales, Lager Marinades Video Instructions Cinnamon Raisin Bread ■ ✱ ✱ ■ ■ Wheat Free Is Not For step-by-step fl our blend Breading & Coating Mixes Nutritional Supplements Gluten Free instuctions, go to Coffee Cake ■ ✱ ✱ ■ ■ 82 “What Do You Eat?” Brown Rice Syrup Pastas ourblend. ■ ■ ■ ■ ■ ■ Products labeled wheat LivingWithout.com/fl Flax Garlic Flatbread Communion Wafers Processed Luncheon Meats free are not necessarily Molasses Oat Bread ■ ■ ✱ ■ ■ ■ Research Roundup

Croutons Sauces, Gravies gluten free. They may still Multigrain Bread ■ ✱ ✱ ■ ■ ■ contain spelt, rye or barley- Dressings Self-basting Poultry Yogurt Butter ■ ✱ ✱ ■ ■ ■ Milk Buttermilk based ingredients that are Sesame Seed Italian Bread Drugs & Over-the-Counter Medications Soy Sauce and Soy Sauce Solids Depending on the recipe, replace 1 cup (1 stick = 8 tablespoons = ½ cup = 4 ounces) SubstitutionDepending on the recipe, replace 1 cup Depending on the recipe, Solutions replace 1 cup not gluten free. Spelt is a Teff Pumpernickel ■ ✱ ✱ ■ ■ ■ Energy Bars Soup Bases Depending on the recipe, replace Replacements cow's milk with 1 of the following: buttermilk with 1 of the following: formyogurt of with wheat. 1 of the following: Toaster Pastries ■ ✱ ■ ■ ■ ■ Flour & Cereal Products 8 tablespoons butter with 1 of the Stuffings, Dressings 1 cup soy, rice or coconut yogurt GF Flour 1 cup rice milk 1 cup soy milk + 1 tablespoon Salad Dressing Herbal Supplements Thickeners (Roux) following: 1 cup fruit juice lemon juice or 1 tablespoon Keep 1 cup unsweetened in mind applesauce Berry Red Vinaigrette ■ ■ ■ ■ ■ ■ ■ Imitation Bacon Vitamins & Mineral Supplements 8 tablespoons Earth Balance (Non- Use this chart as a guide to help select 1 cup coconut milk cider vinegar (Let stand until Starting 1 cup fruit the puree gluten-free Soups Imitation Seafood diet before being tested Dairy) Buttery Spread or Sticks 1 cup goat's milk, if tolerated slightly thickened.) Chilled Avo and Cuke Soup ■ ■ ■ ■ ■ ■ replacement gluten-free fl ours for all for celiac disease makes an 8 tablespoons Spectrum Organic If you can’t tolerate a certain ➥ How about alcohol? 1 cup hemp milk 1 cup coconut milk Watermelon Gazpacho Is The Bomb! ■ ■ ■ ■ ■ your baking. accurate diagnosis difficult. Shortening Distilled alcoholic beverages and vinegars ( 7⁄8 cup rice milk Entrees except malt vinegar) are gluten free. Distilled products 8 tablespoons coconut oil fl our or you’ve run out, fi nd another fl our in the do not contain any harmful gluten peptides. Wine and hard liquor beverages 7⁄8 cupare fruit gluten juice free. Black Bean Burgers ■ ■ ■ ■ ■ ■ 8 tablespoons vegetable or olive oil Unless labeled otherwise, beers, ales and lagers are 7⁄8 cup water Chicken Mole Stew ■ ■ ■

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(LetConditioning stand, stir- Hair Pack Flour 20350 Ventura Blvd., Ste 240 PO Box 31700 31214 124th Ave. SE PO Box 544 Amaranth Woodland Hills,Cornstarch CA 91364 chocolate, warm spices, raisins or other wraps and pie crusts. ring occasionally, about 10Summer minutes Maskor ■ ■ ■ ■ ■ ■ ■ Flour Flour Omaha, NE 68131-0700 Auburn, WA 98092 Ambler, PA 19002-0544 Brown Rice Coconut818-716-1513 celiac.org 877-272-4272 csaceliacs.info 253-833-6655fruits. gluten.netIt is not suited to delicately flavored until thickened. Use without straining.) Flour 1½Powder cups white or brown rice flour (or 215-325-1306 celiaccentral.org Buckwheat Gelatin recipes, such as sugar cookies, crepes, 1 cup white or brown rice fl our (or Flour Root Starch ©2014 Note:combination) This guide is not meant to be an exhaustive resource. ➥ Egg Replacer: Ener-G Foods egg Buckwheat Kudzu cream puffs, birthday cakes or cupcakes. combination) Corn Flour Flax SeedVISIT Meal GLUTENFREEANDMORE.COM ¾ cup tapioca TO starch/flourPURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS. replacer, according to package www.GlutenFreeandMore.com or Kuzu Gum ¾ cup bean fl our or chickpea fl our 4 October/November 2017 ¾ cup cornstarch or potato starch Chickpea Flour Guar directions Starch (not (not potato flour) 1December/January cup brown rice flour or 2015 sorghumGLUTEN FREE ¾ cup arrowroot& MORE starch, 85 cornstarch Chickpea Flour Potato ➥ Tofu: 4 tablespoons pureed silken tofu Sorghum Flour Ground Chia Seed flour or potato starch Potato Flour) Gum + 1 teaspoon baking powder Corn Flour LocustEach Bean cup contains 436 calories, 1g total fat, 0g ½ cup teff flour (preferably light) ½ cup tapioca starch/fl our Flour Potato saturated fat, 0g trans fat, 0mg cholesterol, Millet DecJan2015_working14.indd 85 Sweet 99g carbohydrate, 3mg sodium, 2g fiber, 5g ½ cup millet flour or amaranth flour ➥ Applesauce: 4 tablespoons unsweet- Sweet Rice Flour Oat Bran Each cup contains 588 calories,10/13/14 3g total 3:20 fat, PM 0g Flour protein. Husk 2⁄3 cup tapioca starch/flour saturated fat, 0g trans fat, 0mg cholesterol, ened applesauce (or other fruit puree) Mesquite Flour Psyllium ✱ Recipe can be made dairy-free. Low Sugar 5g sugar or less per serving Starch or 1⁄3 cup cornstarch or potato starch 128g carbohydrate, 24mg sodium, 6g fiber, + 1 teaspoon baking powder Low Salt 140mg sodium or less per serving Oat Flour Tapioca ------11g protein. ✱ Recipe can be made egg-free. Rice Flour Flour ✱ Recipe can be made soy-free by replacing gluten-free soy sauce or tamari with Quick & Easy 30 minutes or less for prep and cooking White Potato Tapioca Flour Each cup contains 428 calories, 2g total fat, 0g Oat Flour Xanthan Gum IMPORTANT! Replacing moreCoconut than two Secret’s Raw Coconut Aminos. Self-Rising Flour Blend saturated fat, 0g trans fat, 0mg cholesterol, eggs can change the integrity of a recipe. For Quinoa Flour 92g carbohydrate, 19mg sodium, 5g fiber, 8g MAKES 3 CUPS recipes that call for a lot of eggs, like a quiche, protein. use pureed silken tofu, if soy is tolerated. Flour Use this blend for muffins, scones, cakes, 10 www.GlutenFreeandMore.com August/September 2014 Flour Quinoa Because egg substitutions add moisture, you Sorghum cupcakes or any recipe that uses baking General Guidelines for Using Xanthan or Guar Gum may have to increase baking times slightly. powder for leavening. Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the bind- Teff Flour ing needed to give the baked product proper elasticity, keeping it from crumbling. AugustSeptember2014_working13.indd------10 6/3/14 2:21 PM Teff Flour ■MELNYK/ISTOCK/THINKSTOCK SIRYNA © PHOTO FLOUR GLUTEN-FREE 1¼ cups sorghum flour Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, Nuts bars, muffins and other quick breads. 1 cup white or brown rice flour Depending on the recipe, replace tree nuts ■ Add 1 teaspoon per cup of flour blend to make yeast bread or other baked items that (or combination) or peanuts with an equal amount of 1 of call for yeast. ¾ cup tapioca starch/flour the following: ■ Add 1½ teaspoons per cup of flour blend to make pizza dough or pie crust. Adapted from Gluten-Free Makeovers by Beth Hillson. Available from Da Capo Press, a member of The Perseus Books Group. 4 teaspoons baking powder Toasted coconut flakes, Sunflower seeds, Copyright © 2011. Used with permission. ½ teaspoon salt Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some Toasted sesame seeds (use only 2 to 3 blends contain salt and xanthan or guar gum. If so, there is no need to add more. Each cup contains 514 calories, 3g total fat, 0g tablespoons), Crushed cornflakes, Crushed saturated fat, 0g trans fat, 0mg cholesterol, Nutritional analyses of recipes are based on data supplied by the U.S. Department of crispy rice cereal, Crushed potato chips OR 113g carbohydrate, 1163mg sodium, 8g fiber, Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation. Pumpkin seeds 110 GlutenFreeandMore n 10g protein.

August/September 2014 GLUTEN FREE & MORE 83

6/3/14 2:22 PM AugustSeptember2014_working13.indd 83 The Better Vitamin C.® , Ester-C® and The Better Vitamin C® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744.

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. October/November 2017 GLUTEN FREE & MORE 5 we hear you

The Searchomf Isor tOver Foo BY ERICA DERMER A Happy Winner d I was surprised how much I received from My husband wasC a celiac and we live Simple Mills. Can’t wait to try all these in Alberta, the heart of Canada’s wheat Best products! country. As there were only two of us, GF BRS Christine W. e all love read & Edison, NJ I also ate gluten-free. He was diagnosed now most of us u it readmade. eres with celiac in 2009 and we tried every how glutenfree Editor’s note: Every issue, one lucky reader pacaged rands brand of GF bread and buns we could stac up. wins a high-value gift from one of our sponsors for answering our “You Said It” question. Turn find, even making my own. I finally n a recent lu surve we found that over to “You Said It” on page 10 for our next ques- percent of our readers purchase pacaged read at least once a discovered Canyon Bakehouse products month. lmost percent purchase tion. Share your story with us for a chance to it once a wee or more. out half of those surveed said theve tried to mae a loaf at homeut onl win! at my local grocery store after seeing half lied the outcome. ets face it. uing pacaged read is ust easier. ut how does it stac up e tasted almost ever

an ad in your magazine. When my glutenfree pacaged rand in the PHOTOGRAPHY BY OKSANA CHARLA nited tates to find out. husband tasted it, he said, “This is the one. You can stop searching.” Hungry for High-

36 GutenFreeandMore Unfortunately, he passed away in Protein Pasta I’m a new subscriber and I love Beth February but I’ve continued to use up Hillson’s “Ask the Chef” column. I also love the stock in my freezer. Editor’s note: We’re so very sorry for your loss, your recipes. I went gluten-free to help my Vivian. We’re glad that you and your husband arthritis and diabetes, which I’m manag- Vivian C. were able to find a gluten-free bread that made Alberta, Canada you both happy. ing with diet and exercise. I’m looking for gluten-free pasta that has more protein than rice noodles.

Shirleen W. ouret Suer Salads & Meals in Minutes

Pat on the Back GLUTEN AUGUST/SEPTEMBER & MORE FREE 2017 via email I love your magazine and website. You’ve Beth Hillson responds: You’re certainly on

helped me so much. For me, going gluten- #1 magazine for people with food allergies & sensitivities the right track choosing higher-protein pasta.

free wasn’t just a lifestyle change; it was a BEST GF PACKAGED I BREADS I manage blood sugar issues with diet and EST exercise, too. When I eat pasta, I opt for the major catastrophe. I love to bake and take & MORE READ St ! newer pastas made with legumes. They’re high Glu en Fre e t

FROZEN DESSERTS I Glu en Fre e pride in my results. When I found out about 75 varieties reviewed in protein and fiber, ideal for those with blood

Froen LUNCHBOX LUNCHBOX TREATS I sugar concerns and those on low-carb diets. For my gluten and food intolerances, it was like DESSERTS Ho Does lots more about gluten-free pastas, see “Best GF our F Loaf

a huge part of my life was being taken away PLANT-BASED I DISHES Luncho Stack page Pasta” on page 44. TREATS from me and it literally put me in a funk. Mu ns, Crackers

BACKYARD I DINING & Snack Cakes Your website and people like Carol Fenster

PROTECTION FOR CONTAMINATION CROSS LTEN STER! have really helped me start again and even New Protection for Cross Contamination

bake some things that anyone could be 2017 as t proud of. Pat yourselves on the back for the B Display until eptember 30, 2017 t/etember GlutenFreeandMore.com good work you’re doing. I would give you a hug if I could. Cathie P . We Want to Fort Wayne, IN

Editor’s note: Thanks for your nice note, Cathie. GlutenFreeAndMore.com Hear from You ! You’ll be pleased to find three of Carol Fenster’s recipes in “Desserts for Two” on page 52. Contact us at [email protected] or write to us at Gluten Free & More, Belvoir Media Group, LLC, 535 Connecticut Avenue, Norwalk, CT 06854-1713. Visit us on Facebook at Gluten Free Tasty Recipes and More Magazine. Follow us on Twitter at Good Resources Thanks for the fantastic magazine! The hearty @GlutenFreeMore. Check us out on Instagram I discovered your GF Flour Replacements pizza crust is absolutely the best gluten-free @GlutenFreeAndMoreMag #WhatsInOurMailbox. and Substitution Solutions when we first pizza crust I have ever made—and I have had Please include your first and last names, complete started down the gluten-free journey and celiac disease for 16 years! Jules Shepard’s address and daytime telephone number. Your was so thrilled! I love the magazine from correspondence is important to us and we value pie crust recipe has become my all around your input. However, we are unable to print or cover to cover. favorite, as well. respond to every letter. All letters become the Sheri C . Deb G. property of Belvoir Media Group, LLC, and Gluten Richmond, MO Free & More magazine. Letters may be edited for via email length, clarity and style.

6 www.GlutenFreeandMore.com October/November 2017 October/November 2017 GLUTEN FREE & MORE 7 Gluten-Free Food JoinAllergy the fun atFests our Gluten-Free Food Allery Fests. We may be coming to a October/November 2017 city near you! For information, visit editor's note 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 In this issue, we deep-dive into gluten-free authentic French Madeleines (page 70). We percent gluten-free. Ingredient All About Noodles substitutions are provided pasta—how it tastes, how it holds up as left- discovered Carol Fenster’s wonderful dessert overs, how much it costs, what it’s made of, recipes for small households (page 52). We (recipe permitting) for common food allergens like dairy, egg, where it’s available. You’ll find our compre- re-created traditional spaghetti dishes into peanut, soy and tree nuts. hensive report in “Best GF Pasta,” starting on better-than-ever gluten-free meals (page page 44. 64). We cover the research confirming that, Our readership includes those with mild to severe non-celiac But before you turn the page to go there, yes, adults can develop food allergies (page gluten sensitivity, people with let me give you a bit of background. We 72). We asked readers to share their most celiac disease and individuals started our pasta project fairly confident that embarrassing moments with us—and they with mild to severe food allergies and intolerances. Products we had an overall handle on the market. In did! (See page 10. But watch out—some advertised and/or reviewed in addition, we had some notions about pasta contain graphic details.) these pages will not fit every types, which ingredients we’d prefer and Back in the day when wheat pasta was reader’s individual dietary needs. Use advertised and reviewed which would perform best. As we gathered all there was, the concept of noodles made products with full awareness up all the different brands and products from with veggies and pasta made with lentils of your specific dietary issues. around the country and overseas and sampled or chickpeas was, frankly, inconceivable. Always read ingredient labels. them carefully, some of our preconceived What changed that? It was our community’s When in doubt, contact the company directly. ideas began to fall away. The bottom line serious and steady demand for better and for our team of testers? Gluten-free pasta is more gluten-free food. That drum beat much more varied, better tasting, less expen- encouraged pasta manufacturers to broaden sive and more available than any of us initially their thinking enough to create noodles made Correction thought. with ingredients other than wheat flour. Now Schar’s Artisan Baker White It was a huge delight to uncover this there’s a vast array of amazing gluten-free Bread is shelf-stable and can be delicious surprise—and to share it with you. pasta choices. What abundance! It’s feels good found on your grocery store’s This issue contains other surprises that to noodle on that. shelf. Our bread chart (August/ September 2017) listed this you will enjoy. We found some exceptional bread as frozen. Goodman’s Gluten-Free White Bread is gluten-free patisseries in Paris (page 68) and Alicia Woodward certified gluten-free. Our bread we share a Parisian bakeshop’s recipe for Editor-in-Chief chart did not note this. We regret the errors. Subscribers can see our up-to-the-minute bread reviews at GlutenFreeAndMore. com/sliced-breads.

Taste Texture Ingredients Price Nutrition Our Survey Says... 1600 Certified GF How it Reheats AvailabilityDevoid of Allergen(s) When buying 1400 Follow GlutenFreeAndMore 1200 gluten-free 1000 pasta, taste 800 Twitter: @GlutenFreeMore 600 Facebook /GlutenFreeandMore and texture 400 Instagram 200 @GlutenFreeAndMoreMag matter most. Number of votes 0 Results based on 2017 GF&M survey with over 2,000 readers responding. Pinterest /GlutenFreeMore

8 www.GlutenFreeandMore.com October/November 2017 ISSN 2379-9323 (print) October/November 2017, Vol. 20, No. 6 ISSN 2379-9331 (online)

EDITOR-IN-CHIEF Alicia Woodward, LCSW DELICIOUS MIXES FREE OF: DESIGN DIRECTOR Oksana Charla MANAGING EDITOR Erica Dermer Gluten, Wheat, Soy, Corn, Dairy, FOOD EDITOR Beth Hillson Eggs, Beans, Barley, Rye, and Bran ASSOCIATE EDITORS Eve Becker Jules Shepard TEST KITCHEN Madalene Rhyand CONTRIBUTORS Debbie Adler Sandra Beasley Mary Capone Chrystal Carver Carol Fenster Matthew Kadey, RD Megy Karydes Kosher Taylor Miller Natural Wendy Mondello April Peveteaux Sueson Vess Christine Woods, MSEd CONTRIBUTING PHOTOGRAPHERS Tim Benko Chrystal Carver Oksana Charla Tom Hirschfeld Carl Kravats Michael Mullen ADVERTISING SALES Susan Tauster National Accounts Manager 630-858-1558 [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 $36 (U.S.) annually to Gluten Free & More, P.O. health. It is written with your needs in mind but it is Box 8535, Big Sandy, TX 75755-8535. Call toll free 800-474- not a substitute for consulting with your physician or 8614 or subscribe online at GlutenFreeAndMore.com. other health-care providers. The publisher, editor and Reprints Contact Jennifer Jimolka at 203-857-3143, writers are not responsible for any adverse effects or [email protected]. Minimum order 1,000. consequences resulting from the use of suggestions, Attention Retailers Sell Gluten Free & More in your store. products or procedures that appear in this magazine. All Contact us at [email protected] for more information. matters regarding your health should be supervised by a Write to Us We want to hear from you. Send your licensed health-care professional. Nutritional analyses of comments, questions or concerns to Gluten Free & More, recipes are based on data supplied by the U.S. Department 535 Connecticut Avenue, Norwalk, CT 06854-1713 or e-mail of Agriculture and certain food companies. Nutrient [email protected]. Send product samples to amounts are approximate due to variances in product Gluten Free & More, 4351 N 36 Place #2, Phoenix, AZ 85018. brands, manufacturing and actual preparation. 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 Gluten Free & More (ISSN 2379-9323) is published bi-monthly product or service. Gluten Free & More and Belvoir Media by Belvoir Media Group LLC, 535 Connecticut Avenue, Group LLC accept no responsibility for claims made in Norwalk, CT 06854-1713. advertisements in this publication.

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

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October/November 2017 GLUTEN FREE & MORE 9 you said it

❥ I get migraine attacks when I’m exposed to gluten. I started a new job and met everyone for the first time at a staff meeting. I brought my own lunch and a gluten-free bar to tide me over. After I ate the bar, I had a swift, strong migraine What’s your most attack. I took my migraine medicine but it didn’t help. I became blind in one awkward gluten-free eye—during the staff meeting! I had to painfully wait until break to tell my boss that I was ill and had to leave. moment?   Two days later, it happened again. That year, I had so many attacks (about seven a month) that my coworkers were We’ve all had concerned and it didn’t make me look disconcerting good. I often worked from home in a migraine haze just so I could keep my experiences job. I eventually figured out that the bar relatedQ to our I was eating contained oats that weren’t food issues. So certified gluten-free and the spaghetti sauce I was regularly using had changed we asked you, formulas. Plus, coworkers were leaving what’s your most crumbs everywhere. Lauren G. embarrassing Richmond, VA moment? Here’s what you told us. | Have Your Cake | My cousins arranged a surprise 40th birthday party for me at a local restaurant. Warning! Some of these stories are graphic. After the meal, the server brought out a birthday cake, placed it in front of me and ❥  Just as the situation seemed to be When my family and I vacationed in everyone sang. Then my cousin whispered Spain two years ago, we stumbled getting under control, I felt a warm upon a shop selling frozen yogurt liquid begin pouring down my legs. The in my ear that I couldn’t eat the cake as it and, yes, they had gluten-free options. plastic bag had a huge hole in it and wasn’t gluten-free. I had to cut the cake for Overwhelmed with excitement, I filled a my clothes and legs became coated. I everyone and watch as they all enjoyed it. gigantic tub with frozen yogurt of every was mortified. Not only had I ruined my To add insult to injury, as everyone got up to flavor (it was self-serve) and loaded yogurt and my clothes, but many, many it with toppings and sauces. I left the Spanish people witnessed an Irish leave, my cousin handed me the remaining shop the happiest camper in the world. girl vomiting all over herself and their cake to take home...I live by myself.   As we strolled along the prom- promenade. Rebecca A.

enade, eating our yogurt, I felt the Nicky A. Danielson, CT THINKSTOCK/ISTOCK/HRAMOVNICK © FACE OVER WITH HAT WOMAN OF PHOTO rumblings of a celiac attack and began Galway, Ireland vomiting into my yogurt cup in the middle of the huge, busy public street. Congratulations to Rebecca A. She was randomly selected to My mum quickly passed me a plastic receive a free package of organic seed butters ($100 value) from bag and I continued to be sick in it. Once Again. Once Again nut and seed butters are verified non- GMO, certified gluten-free, vegan, certified organic and kosher.

10 www.GlutenFreeandMore.com October/November 2017 contributors

❥ For five years, I’ve traveled to Thailand was back in an era when gluten- Cookbook author and on a mission trip and enjoyed wonder- free wasn’t the accepted condition business owner Mary Capone (“Celiac in Paris,” ful pizza at a place that was safe for it is today.) The waitress addressed page 68) visited Paris to me for two of those years. One year, I the crowd in French as everyone check out the city’s gluten- decided to take the other missionaries smiled and nodded at me with great free patisseries. She wasn’t out to this place but neglected to check sympathy. Larry F. disappointed. “The bakeries if the pizza was still okay for me. Big Tucson, AZ in Paris don’t sacrifice the mistake. After eating, everyone loaded delicate traditional flavor and texture of French pastry into the bed of the pickup truck (that’s when they bake without gluten,” she says. “In a country how we get around there) and started known for its high culinary standards and amazing back to our village. I wasn’t feeling well pastries, this was no surprise.” and, sure enough, by the time we hit the two-lane highway, I was vomiting SHARE YOUR out the side of the truck. We were STORY Blogger Chrystal Carver all packed in like sardines, so no one ranks Halloween as her top could move and everyone watched for a chance to holiday. “You can eat treats me leaving pizza all the way down the and dress up in any costume road for the entire 45-minute trip. The WIN $150 worth you choose. From super hero, whole side of the truck was covered pirate and witch to ghost, and one of the girls had it splashed of free pasta! princess and more—it’s up on her coat. I was mortified. When a chance to pretend to be we got back, I immediately headed to anything you want.” Carver shares her favorite trick-or- | Next Question | the bathroom. When I emerged, they treat recipes and her secrets for throwing a successful party in “Spooktacular Halloween” on page 57. were washing the coat and the truck for me. I was humbled beyond words. Needless to say, no more pizza for me What’s your happiest in Thailand. Before blogger Taylor Miller It truly is the thought that counts. Terry D. holiday moment? was diagnosed with celiac When someone makes the effort to Bloomingdale, OH disease and an adrenal accommodate our dietary needs, disorder, his doctors informed ❥ In 1999, my wife and I vacationed in especially when we least expect it, it him that he was fine according Paris. Since neither of us speak French, makes us happy. Share a true story to test results. So began his related to your food issues with us I enlisted a friend to make a card in quest for answers. What he and you could win a large box of French indicating that I have a gluten discovered along the way different gluten-free pastas ($150 issue. Things went fine until one night prompted his article, “What to Do When Your Doctor value) from Explore Cuisine. Explore Won’t Listen” on page 28. “I wouldn’t be alive today if I when we had dinner at a neighbor- Cuisine’s selection of pasta and noodles didn’t do these things. I can’t stress this advice enough.” hood bistro. The waitress took our integrates beans, peas, lentils and rice order, read my card and told us she for nourishing meals that are easy, quick, understood and so would the chef. naturally colorful and delicious. She said not to worry and to just drink Health writer Wendy some wine, advice we happily took. Mondello (“Adult-Onset Food Allergies,” page 72) The food arrived, looking wonderful. has been helping her son As I was about to take my first bite, the navigate multiple food waitress suddenly came screaming allergies for 14 years. “I’m very from the kitchen and literally grabbed accustomed to managing a Write to the fork from my hand. It seems the child’s food allergies. So it was [email protected] chef had just realized he was about Subject: Happy Holiday Moment enlightening to learn about the different set of concerns to poison me. The entire restaurant and challenges that a sudden appearance of food stopped to watch the spectacle. (This *Winner selected by random drawing. allergies presents adults,” she says.

October/November 2017 GLUTEN FREE & MORE 11 lifestyle BY CHRISTINE WOODS, MSEd Stair Master Use your staircase to strengthen your body & bones

limbing stairs is a convenient and powerful way to exercise. An easily Cmodified activity, it can be adapted for most people and offers many benefits: } It requires no special skill, training or exercise PHOTO OF EXERCISES © MICHAELPHOTO MULLEN equipment. } It can be done at a self-determined pace. } It helps manage weight through calorie expenditure. } It helps protect against osteoporosis by promoting bone-building in the lower body. } It protects against heart disease and diabetes, conditions which those with celiac disease are at a higher risk of developing. More benefits can be gained by going down the stairs, which works the quadriceps and improves coordination, balance, functional activity and overall muscle strength. All forms of stair-stepping—at home, at work, on a machine at the gym or in an exercise step class—promote health, particularly targeting the lower body.

12 www.GlutenFreeandMore.com October/November 2017 lifestyle

The Workout Heel Raises Stair-climbing routines can performed on short or long flights of stairs. A shorter staircase requires more up-and-down trips to achieve the same workout, of course. Stairs can be climbed a variety of ways—single stepping, double stepping and side stepping. Taking the stairs by two increases the intensity and dif- ficulty of stair climbing. Side stepping in a squat-like position targets the inner and outer muscles of the upper leg. Try one style of stair climbing or a combination of all three. For example, climb up the stairs single stepping and walk down. Next, climb up the stairs double stepping and walk down. The third time, turn to the side so that your shoulder faces the stairs and step up with the leg closest to a. Stand on a step, facing b. Keep both legs straight the staircase. Keep your foot flat on the stair and pull yourself the staircase with your feet while lifting both heels. to a standing position. Continue up the stairs and then walk together and your heels Return to the start position down. The fourth time, side-step up the stairs on the opposite hanging off the step. Hold and repeat. side and walk down. the handrail for balance. Start with five minutes of stair climbing (or chose an appropriate duration for you). Rest and then do a set of For variation, perform a one-legged heel raise. Switch legs each of the pictured strengthening exercises, with ten to 15 and repeat. repetitions per set. Go back to stair climbing for another five minutes, followed by strengthening. Alternate periods of stair climbing and strengthening, working up to a total of 20 to 30 These strengthening exercises minutes of activity. use stairs to enhance your overall workout. PHOTO OF EXERCISES © MICHAELPHOTO MULLEN

Rear Foot Elevated Lunge Tricep Dips a. Start seated on a step with your hands placed by your hips and your feet in contact with the ground. Push into your palms, straightening your arms and lifting your hips off the stair.

b. Bend your elbows to about 90 degrees, lower- a. Stand at the base of the b. Descend into a lunge by bending ing your hips below stair staircase with your back both knees while keeping your torso height. Push back up facing the steps. Assume a tall and straight. Return to a starting through your palms to staggered stance, with the position by driving through the heel return to the start position ball of your rear foot planted of your forward leg and extending and repeat. on a step. Hold the handrail your knees. Make sure your forward for balance. knee doesn’t extend past your toes at any time. Complete the set. Then switch legs and repeat.

October/November 2017 GLUTEN FREE & MORE 13 Delicious Whip-able Organic Heavy Coconut Cream lifestyle Whipped Coconut Cream Refrigerate unopened can overnight. Scoop the solid coconut cream into a cold Single Knee Crunch mixing bowl (save liquid for later). Whip the solid cream with a chilled beater until light and fluffy. Hint: For a lighter texture, add some liquid while whipping. Option: Add 2 Tbsp of powdered sugar while whipping.

a. Sit upright and move toward the b. Draw the knee of your extended leg edge of the step. Lean back, keeping into your chest while crunching with abdominals tight and torso lifted. your torso. Keep both hands at your Extend one leg and keep it lifted off hips for support. Return to the start the ground. position. Complete the set. Then switch legs and repeat.

Plank with Alternating Leg Lifts

a. Keeping your shoulders back and your abdominals tight, assume a plank position with your forearms or hands on a step and the balls of both feet planted on the ground. Your body should be near parallel to the ground or at a slight incline.

What do you b. Perform slow and controlled alter- nating leg lifts while maintaining the know about plank position. celiac disease? (probably less than you think) PHOTO OF EXERCISES © MICHAELPHOTO MULLEN Never run down the stairs and always use the handrail. Check with your doctor before starting any exercise program.

celiac.org

Fitness expert Christine V. Woods, MSEd, ACSM-CCEP, CSCS, is the 818.716.1513 program director at the Towson University Wellness Center in Towson, Maryland, where she offers community health, fitness and wellness programs. GET NOW

14 www.GlutenFreeandMore.com October/November 2017 lifestyle 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. October/November 2017 GLUTEN FREE & MORE 15 lifestyle BY APRIL PEVETEAUX We’ve Got

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

>> Mystery Illness desperate and angry. Maybe I should specialists who focus on autoimmune Dear Issues, just go see a psychiatrist. diseases. To start, you should be thor- I don’t have celiac disease but I feel oughly examined by a gastroenterolo- Signed, like I have celiac disease—or maybe gist and a rheumatologist and undergo Crazy? something worse. I have no idea blood tests to check for a thyroid disorder because I’m not getting any answers Dear Crazy, and other autoimmune diseases. Please from my doctor. I’ve been having I’m not going to be able to diagnose push for this. You need a diagnosis or at stomach pain, joint pain, constipation you, of course, but I can certainly com- least a clear picture of what’s harming sometimes and diarrhea sometimes miserate, as can thousands of others in you. The fact that you don’t know what’s and nausea a lot of the time for going similar circumstances. I always say I was going on is a big frustration. on two years and nothing seems to lucky to get violently ill pretty quickly. While you set up the referrals to get make it go away for any significant The extreme nature of my symptoms appointments with medical specialists, amount of time. I’ve also just gained put me in the hospital and into a whole do yourself a favor and consult an excel- about 20 pounds, which is not making system of care that led to my celiac lent dietitian. Even if the source of your me feel any better. I’ve been going diagnosis and put me on my way to bet- illness doesn’t turn out to be gluten or through the rigmarole of going to my ter (mostly) health within a few months. diet-related, a dietitian can advise you doctor’s office non-stop with nothing to But most people who are dealing with on food to eat to make you the healthiest show for it. The last time I was there, he autoimmune diseases don’t have that and to reduce inflammation. She might told me I needed to see a psychiatrist! experience. And honestly, there are still also have some recommendations for I had the screening for celiac and some questions I have about my own a physician who will take you seriously have no indicators, so I did not have the autoimmune issues that I haven’t found and not leave you feeling like you’re the biopsy. There are some autoimmune answers to yet. crazy one. diseases in my family and I know Modern medicine is wonderful and All that being said, there’s one more that the incidence of celiac is on the general practitioners do the best they thing—and it’s very important: Look ILLUSTRATION © EVGENIYA PORECHENSKAYA/SHUTTERSTOCK © EVGENIYA ILLUSTRATION rise. Maybe the blood test is missing can—but they’re not infallible. Many into a condition known as non-celiac something. Is it possible my doctor GPs are unable to connect the dots when gluten sensitivity. People with NCGS is wrong? How can I find out what’s a multi-symptomatic patient walks in have persistent celiac-like symptoms— going on with my body? I’m feeling so the door. It’s time to consult the medical stomach pain, digestive issues, achy

16 www.GlutenFreeandMore.com October/November 2017 lifestyle joints, migraines, sinus problems, etc.— school/homework/boring adult events. but they test negative for celiac disease. It works so well because we’re terrified These people do very well when they of children throwing up all over us or the remove gluten from their diet. brand new sectional. Your mom radar about faking may be right about this one. >> Belly Ache Fake There are a few things you report, how- Dear Issues, ever, that make me wonder if your son’s My teenage son has a history of com- complaints aren’t legit. plaining when he doesn’t want to go Since you’re celiac and you say you somewhere, which is usually church, only cook gluten-free, I wonder if his blood school and his grandmother’s house— test was accurate when he was a tween. If you get the idea. Recently he’s been he wasn’t eating enough gluten for a long complaining a lot about stomach pain. enough time period before his test, he I have celiac disease and have been glu- would not show the markers that indicate ten-free since he was a baby. I had him he has celiac disease. I suggest you revisit tested when he went through a particu- this test and make sure the physician larly skinny period as a tween and he ordering the test is clear on this and didn’t have any of the markers. understands that a certain level of gluten I’ve honestly never worried about exposure is necessary before testing. it—well, I’m a mom so “never” is prob- Now that your teen is mobile and ably too strong of a word. I’m the one not eating mom-approved breakfast, who always cooks for him and our lunch and dinner, it’s possible he’s getting house is gluten-free. I’ve always packed sufficient gluten exposure to make him his lunch and he rarely eats gluten, only sick. It would be great for you all to find if he’s at someone else’s house or out out before he turns 18 and moves out or with friends. Of course, now that he’s goes away to college and is on his own, 17, he’s spending a lot more time away meal-wise. from home and dining elsewhere, so he’s I understand your skepticism. How- probably consuming more gluten than ever, why not have him continue eating he ever has before. That could be mak- gluten and have him tested again for ing him sick if he does have celiac. celiac disease? The best case scenario is Still, I’m very suspicious since his com- you find out he is faking and he can never plaints seem timed to those moments use that lame excuse on you again! we’re trying to get everyone out the door to school or church or another family activity. Is he just being a teenager? Am I overreacting or under-reacting? Share your Signed, Suspicious Mom special-diet drama

Dear Suspicious, with us. Congratulations on raising a child until Write to almost adult age. I have two younger ones [email protected] and some days I wonder if this is the day Subject: We've Got Issues I snap, screaming, “Not one more Taylor Swift/Zayn song in my house!” —and April Peveteaux (glutenismybitch.com) is author drive away forever. of Gluten Is My B*tch: Rants, Recipes and Ridiculousness for the Gluten-Free (Stewart, Tabori Yes, we’ve all seen kids fake the & Chang), The Gluten Free Cheat Sheet (Penguin stomachache in an attempt to get out of Group) and Bake Sales Are My B*tch (Rodale).

October/November 2017 GLUTEN FREE & MORE 17 must haves BY ERICA DERMER

DProductson’t we know M you’lliss love This! Drink Up } ~ A Fun Treat Let limited-edition nogs from Good Add delight to your coffee break or your child’s Karma brighten up your holidays. lunchbox with Enjoy Life Foods’ Baked Chewy These festive gluten-free beverages Bars. Yum! These snacks are available in three are available in two tasty varieties— new varieties—Caramel Blondie, Carrot Cake and Pumpkin Spice Nog and Holiday Nog. Lemon Blueberry Poppy Seed. With bits of caramel Made with flaxseed (high in omega-3 and chocolate inside, the Caramel Blondie bar healthy fats), they’re free from the top 8 is downright swoon-worthy. Like all Enjoy Life allergens. That means no eggs, no milk. products, these bars are free from the top 8 food And at only 45 calories a serving, there’s allergens, certified gluten-free and no excuse not to nog. Non-GMO Project Verified. $2.99 for a 32-ounce carton $4.29 for five 1.5-ounce bars (5.75-ounce box) goodkarmafoods.com enjoylifefoods.com, 888-503-6569 303-862-9268

Easy Gourmet } The New Primal offers tasty marinades and cooking sauces that deliver gourmet flavors to | Dairy-Free Pumpkin your meals. Use them to marinate Cheesecake meat or tofu or serve them as dips for sliced vegetables and chips. Add Daiya’s Pumpkin Spice Available in three varieties (Classic, Cheezecake to your grocery list. Spicy and Citrus Herb), these Rich and creamy, this vegan dessert certified gluten-free sauces are is full of fall flavors without dairy, Whole 30-approved (meaning no eggs, gluten and soy. A seasonal added sugar) and certified paleo. favorite, it’s only available in limited Everyone will think you spent all quantities this time of year. day in the kitchen. Available at $8.99 for a 14.1-ounce box Whole Foods and online. daiyafoods.com $7.99 for a 12-ounce bottle 877-324-9211 thenewprimal.com, 866-723-1386

| Super Sausage Looking for high-quality pork sausage for breakfast, holiday stuffing or party appetizers? Mulay’s uncooked pork sausage is available in six varieties, from mild Italian to chorizo and bratwurst. We sautéed Mulay’s breakfast sausage with chopped sweet potatoes, onions and peppers and got a healthy hash worthy of a second helping. Free from fillers, nitrates, nitrites, MSG, sugar, soy and dairy, Mulay’s sausages are certified gluten-free and certified paleo friendly by the Paleo Foundation. $8.95-$10.25 for 12- to 15-ounce packages mulayssausage.com, 970-349-1423

18 www.GlutenFreeandMore.com October/November 2017 Blueberry Bagels } We were excited to try the two new bagel varieties from Canyon Bakehouse—Cinnamon Raisin and Blueberry. We hadn’t tasted a blueberry bagel since going gluten- Dark Bark ~ free—and these bagels did not Chocolate lovers, it’s time to celebrate. Free2b disappoint. Wow. Both varieties are introduces amazing Snack Breaks, delicious sure to be a huge hit in breakfast premium chocolate bark in three flavors— nooks everywhere. Like Blueberry Crunch Rice Chocolate, Cranberry all Canyon Bakehouse products, Pumpkin Seed Dark Chocolate and Peppermint these bagels are non-GMO, Dark Chocolate. Each thin chocolate bite is packed certified gluten-free and free from with super-food ingredients. This high-quality treat dairy, soy and nuts. is free of the top 12 allergens and produced in a $5.49 for a 12-ounce bag dedicated facility. Certified gluten-free, certified vegan, Non-GMO Project Verified, Rainforest canyonbakehouse.com Alliance certified, kosher certified and made with 970-461-3844 fair trade ingredients. No artificial flavors, colors, sweeteners or carrageenan. Contains egg $19.99 for a 3-bag Sampler Pack, three 4.7-ounce bags ($4.99 for an individual package) free2bfoods.com, 303-253-7870

€ Charming Bakeware Staub’s new ceramic matte-black pumpkin cocotte is a hard-working 1/2-quart casserole dish and a lovely addition to your fall table. You can cook with it in your oven, broiler and microwave and it’s freezer-safe and dishwasher-safe, too. It makes a cute centerpiece for serving stuffing or keeping your gluten-free rolls warm. You can even stash Halloween Take Your Pick ~ candy in it for trick-or-treaters. Since Variety lives, thanks to Snyder’s- matte black is the hot new color this Lance Snack Better Gluten-Free fall, you’ll be both well fed and trendy. Pulse Fever Variety Packs. Now you can enjoy $24.95 ~ your gluten-free favorites without RW Garcia’s tasty new chips are the big-bag investment. Munch away staubusa.com made with stone-ground white corn on individual servings of Snyder’s 800-777-4308 and good-for-you pulses—black of Hanover Pretzel Sticks in Honey beans, garbanzo beans or lentils. Mustard & Onion, Snack Factory We loved the Black Bean & Garlic Pretzel Crisps Minis, Late July Jalapeño chips and couldn’t get enough of the Lime Tortilla Chips and Cape Cod Hummus & Red Bell Pepper chips Kettle Cooked Potato Chips in original and Lentil & Turmeric chips. With 2 flavor. Ideal for lunch boxes and grams of protein and zero sugar per traveling. All snacks are gluten-free serving, you can munch without guilt. and peanut-free. Certified gluten-free and Non-GMO $7.99 for 16 bags (sold in a 15.6-ounce Project Verified. pouch) $3.99 for a 7-ounce bag snyderslance.com, 800-233-7125 rwgarcia.com, 408-287-4616

Always read labels carefully. Manufacturers can change ingredients without warning. Not every product sold by every company listed is gluten-free or allergy-friendly. When in doubt, confirm ingredients directly with the manufacturer.

October/November 2017 GLUTEN FREE & MORE 19 must haves BY JULES SHEPARD

re your cosmetics and personal Center at Massachusetts General FDA’s 2014 gluten-free labeling regula- AGFcare products Beauty gluten-free? If you Hospital in Boston. tions don’t apply to cosmetics or require have celiac disease or gluten sensitivity, But now research suggests a crack these manufacturers to adhere to a experts say that your lipstick, tooth- in this long-held assumption. Gluten- less-than-20ppm gluten standard when paste and even mascara—products that containing cosmetics and personal care labeling their products “gluten-free.” In can get into your mouth or flake off into products may actually be a problem if fact, researchers at George Washington your eyes—should not contain gluten. applied to broken skin. University investigated ten leading cos- And it’s prudent to use gluten-free “There’s some evidence in the lit- metic companies in the United States shampoo, facial cleanser and lotions erature that when there’s a break in and found that only two offered detailed because they may accidentally get into the skin, gluten applied directly to the ingredient listings. Those two didn’t your mouth. affected area may indeed reach the indicate whether their products con- Beyond that, experts say that bloodstream and boost an immune tained gluten. topical exposure to gluten doesn’t pose response similar to the one created If you’d like to avoid gluten in your a risk. The theory is that gluten must be when gluten is ingested orally,” Fasano cosmetics and skin care products, watch ingested in order to be a problem. says. out for these ingredients: wheat, barley, “The general agreement is that, Topical gluten supposedly doesn’t malt, rye, oat, triticum vulgare, hordeum in order to have the ‘proper’ immune gain access to the bloodstream through vulgare, secale cereal, avena sativa. response to gluten that leads to celiac healthy, undamaged skin, according to Fortunately, there are excellent disease, exposure to gluten has to be Fasano. gluten-free cosmetics and personal through the gastrointestinal tract,” Unfortunately, there’s little ingre- care products available. Many are made IMAGES THINKSTOCK/PHOTOS.COM/JUPITER © LIPSTICK APPLYING WOMAN OF PHOTO says Alessio Fasano, MD, director of dient labeling on most cosmetics and with clean, natural ingredients and free the Center for Celiac Research and other personal care products. Most from parabens, phthalates and other Treatment and director of the Mucosal aren’t labeled “gluten-free” and they lack artificial chemicals. Here are some of our Immunology and Biology Research meaningful ingredient information. The favorites.

20 www.GlutenFreeandMore.com October/November 2017 must haves

| Maxi-Skin Collagen + Vitamins C & A from Country Life is a new line of powdered supplements specifically designed to enhance your skin’s deeper dermal layer. Aging reduces the skin’s ability to generate enough collagen to stay elastic and firm. Pollution and UV light exposure further damage the skin, allowing lines and wrinkles to form. These supplements are certified gluten-free. Stir them into water or your favorite beverage once a day to replenish collagen, smooth out your skin’s appearance, enhance skin cell renewal | The entire Afterglow Cosmetics line is and protect against free radical certified gluten-free, cruelty-free and organic. damage. Afterglow’s under-eye Infused Aloe Concealer countrylifevitamins.com/ is our go-to. Made with white tea extract, maxi-skin it actually reduces puffiness and offers anti-aging properties. What’s not to love? 800-645-5768 Explore Afterglow’s full array of face, eye and lip products, as well as high-quality vegan brushes and tools, available online. afterglowcosmetics.com 866-630-4569

| The makeup line from Jane Iredale is as good for your skin as € Juice Beauty produces a full complement of skin care and it is lovely to wear. Designed for makeup—from anti-aging moisturizers to natural blemish treatments— ease of use, the mineral powders blended with organic botanical juices (aloe, jojoba, grapeseed, shea, act as foundation, powder, citrus). Juice’s Stem Cellular line of anti-wrinkle skin care is rich and concealer and sunscreen all in one. creamy and it doesn’t leave your skin feeling oily. Makeup Classics We particularly like PureGloss lip collection is certified gluten-free; Stem Cellular Skincare and Phyto- gloss, a gluten-free, vegan blend of Pigments makeup collections are made without gluten ingredients. natural oils and extracts that goes juicebeauty.com, 877-473-0236 on smooth and lasts. (Hot Cider is an attractive, appealing color for many skin tones.) New Naturally Glam Eyeshadow kits are a great find, offering a palette of subtle autumn neutral colors in one compact. janeiredale.com 877-869-9420

October/November 2017 GLUTEN FREE & MORE 21 must haves

€ Healthy HooHoo feminine wipes, foam and cleanser are } Just Pure Essentials’ gentle care for “down there.” All are pH balanced and free of line of Just Love organic gluten, parabens, glycerin, fragrance, soap and chemicals. massage and moisturizing These products work gently to remove odor-causing bacteria oils multi-task as a makeup and naturally cleanse a woman’s most sensitive parts. remover, facial cleanser, Feminine Wipes come in a convenient travel pack, ideal for facial moisturizer, anti- stashing in your purse. wrinkle serum, feminine cleanser, vaginal moisturizer, healthyhoohoo.com, 888-609-9603 hair conditioner, shave oil and after-shower body oil. Available in unscented and appealing aromas (like Ceylon Cinnamon and Sicilian Citrus), these gluten-free oils are edible. No grain, corn or soy are used in these products. justpureessentials.com 888-449-5326

} Gabriel Cosmetics and ZuZu Luxe FREE products are certified gluten-free, vegan Cleanser! and oh-so glam. Made with herbs, Home Health botanicals, vitamins and minerals, each line is giving away is all-natural and offers unique features and Everclēn cleanser palettes in sophisticated hues. For a touch to 5 lucky GF&M of matte color and highlighting, the Bronzer readers. Go to and Mosaic Illuminator are our favorites. GlutenFreeAndMore. Zuzu Luxe liquid eyeliner, oil-free liquid com/Everclen to sign up for a foundation and color-correcting primers are chance to win. some of the best we’ve found, particularly for the price. gabrielcosmeticsinc.com 800-497-6419 SMART CHOICE Clinically proven safe for sensitive skin, hypoallergenic Everclēn facial cleanser is free of unkind ingredients } Red Apple Lipstick’s gluten-free (gluten-free, fragrance free, lipsticks, lip glosses, makeup pencils and Non-GMO, vegan-friendly), mascara have long been a favorite in so your skin feels really the gluten-free and vegan communities. clean, fresh and healthy. This And recently, a high-quality blush and light, creamy cleanser helps bronzer joined Red Apple’s cosmetic line. restore your skin’s natural pH These lipsticks and glosses are amazing, balance for a softness you spanning an incredible array of colors. can see and feel. There’s something gorgeous for every complexion and look. everclen.com 855-646-0794 redapplelipstick.com 877-897-LIPS

Sponsored by Home Health/Everclēn. Follow on Facebook at Home Health Skincare.

22 www.GlutenFreeandMore.com October/November 2017 October/November 2017 GLUTEN FREE & MORE 23 how tos No More MooUdderly delicious gluten-free living without dairy

BY JULES SHEPARD

Sometimes going gluten-free is not enough. If you don’t get complete relief from your gastrointestinal symptoms after nixing the gluten, you may feel better cutting out (derived from all mammals, includ- Casein is the curd that forms when dairy. Lactose intolerance is often ing cows, goats, sheep and humans), milk sours. Whey is the watery portion the culprit, but there are other such as butter, cream, cheese, cottage that’s left. Some people are allergic reasons why dairy is difficult for cheese, yogurt and ice cream. Besides to either whey or casein, while others some people to digest. dairy, many other foods and medica- are allergic to both. It’s often difficult tions contain lactose, so diligence in to determine exactly which protein is reading labels is essential. If a food causing the reaction and it can be tricky Lactose Intolerance product contains milk or a milk by- to find food products that list these Some of us need to eliminate dairy product, it should be clearly labeled proteins separately on an ingredient from our diets as our bodies no longer on the ingredient list. label. Nutritional labels in the United produce enough lactase, the enzyme Hard cheese and yogurt generally States require that only “milk” be iden- that breaks down lactose (the sugar in contain less lactose and lactose-free tified in the ingredients, not necessarily milk). When we eat dairy containing milk and yogurt are now more avail- which specific part of milk. lactose, gastrointestinal discomfort is able than ever before. There are many Protein powders and energy bars the guaranteed result. new lactose-free cheese products as often contain whey, as it’s a quickly Many celiacs have secondary lac- well, providing delicious options for absorbed protein that some studies tose intolerance/lactase deficiency due those avoiding lactose. have shown helps build muscle mass to injury to their small intestines that and appease hunger. occurred before they were diagnosed. Casein & Whey Allergies Casein is often found in sherbet, But lactose intolerance is quite com- The sugar in milk products isn’t the chocolate, ice cream, creamed soup and mon in the general population, as well. only problem. Some people experience sauces, puddings and cheese. It may Many adults are lactase deficient to discomfort or they have a true allergy even be found in processed meats, mar- ILLUSTRATION OF ANDCOW UDDER THINKSTOCK/ISTOCK/KLAMB_S © ILLUSTRATION some degree. to the proteins in milk—primarily, garine, artificial flavorings and ghee. Lactose is naturally present in vary- casein and whey. Look for foods labeled kosher pareve, as ing amounts in all milk by-products these are casein-free and whey-free.

24 www.GlutenFreeandMore.com October/November 2017 Finally a gluten-free pasta that tastes like pasta! Simply Delicious Organic Quinoa Pasta

Corn-Free • Wheat-Free • Egg-Free

Sundried Tomato Herbed Pasta Serves 4 Prep Time: 15 minutes Cook Time: 15 minutes Ingredients: Directions: 8 oz. (1 box) Living Now® Organic 1. Bring a large pot of water to a boil. Quinoa Penne Pasta 2. Add gluten-free penne pasta and cook for 10 minutes. 1 cup sundried tomatoes, chopped 3. While pasta is cooking, place sundried tomatoes, basil ½ cup fresh basil leaves, chopped leaves, garlic, sage, salt, and pepper in a blender. 1 clove garlic 4. Pulse until ingredients begin to combine, then slowly pour 1 tsp. fresh sage in olive oil while continuing to blend. ¼ tsp. salt 5. Blend until thick paste is formed. ¼ tsp. pepper ¼ cup Ellyndale® Organics Extra 6. Drain pasta and toss with sundried tomato sauce. Virgin Olive Oil 7. Serve warm and enjoy!

Ancient Grains • Flours • Baking Mixes • Pastas ® Now available at your favorite health food store. For more recipes and products visit LivingNowfoods.com livingnow October/November 2017 GLUTEN FREE & MOREgluten-free 25

LIVING NOW Consumer Ad (Gluten-Free & More – Oct 2017) Trim - 8.375 x 10.875 DESIGNER: Bob M. v1 DUE TO PUBLISHER: Friday 7/21/17 CONSUMER how tos

how tos

Dairy-Free Baking goods, the best dairy-free solution is pastry and piecrust doughs more For those with a milk allergy or Earth Balance Buttery Sticks (not the fragile. Coconut oil works well in sensitivity, avoiding milk products spread, as oils used in the spread tend muffins and in other recipes where the altogether is your only safe solu- not to provide enough body for reci- fat is creamed with the sugar. tion. Fortunately, the pes). All Earth Balance butter replace- Butter and vegan Buttery Sticks vegan movement ments are vegan and some are soy- contain about 15 percent moisture. and advancements in free. They’re also free from unhealthy Shortening contains no moisture. alternative ingredients fats, hydrogenated oils, unnatural Be aware of this difference when mean there are preservatives and emulsifiers. substituting shortening for butter; you now more If you must avoid both dairy and may need to add more liquid to your dairy-free soy, another option is sustainably har- recipe. products vested palm oil shortening. Products available. In like Spectrum Palm Oil Shortening are Replacing Milk & Mooore Soy, fact, every- a great butter substitute in baking, almond, cashew, coconut, flax, hemp, thing from buttermilk to evaporated although they lack the butter flavor. potato and other dairy-free products milk and ice cream can be successfully Coconut oil is another baking are now sources for dairy-free milk, substituted with dairy-free ingredients alternative to shortening and butter; kefir, yogurt, sour cream, cream in your baking. it works better in some recipes than cheese, sliced cheese, shredded cheese, others. For whipped toppings and more. Replacing Butter If you’re used to example, Look to brands like Daiya, Follow baking with butter and really crave it tends Your Heart, Go Veggie, Miyoko’s

that buttery flavor in your baked to make Kitchen, So Delicious, Tofutti and THINKSTOCK/ISTOCK © ILLUSTRATIONS

26 www.GlutenFreeandMore.com October/November 2017 how tos

others for every conceivable dairy-free Homemade Baking Ingredients You can easily make your own dairy-free ingredients when baking without ingredient you might need. milk products. Use these as 1-to-1 replacements for the dairy ingredients in There are some truly amazing vegan your baking. and lactose-free cheeses available now, too. From ricotta, cream cheese and yogurt to DF Buttermilk artisanal cheeses, mac & cheese and ice Before opening, vigorously shake 1 can of full-fat coconut milk (room cream—you can find just about anything temperature) to evenly distribute the fat throughout the milk. Pour 1 cup you need dairy-free! Dairy-based, lactose- of shaken coconut milk into a bowl. Add 1 tablespoon white vinegar, cider free options are also springing up with vinegar (not malt vinegar) or lemon juice. Stir to combine; let sit 5 minutes more frequency. Brands like Green Valley before adding to your recipe. Organics offer organic, humane, hormone-free DF Whipped Cream Completely chill 1 can of full-fat coconut milk or coconut cream. Do not and lactose-free dairy- shake. Remove the hardened cream from the top of the liquid and place based products. Even it in a chilled bowl. Add 1/3 cup confectioners’ sugar and 1/2 teaspoon cream Yoplait has introduced a of tartar. Beat on high 3 to 5 minutes with a chilled whisk attachment until lactose-free yogurt. fluffy. Refrigerate until served.

Editor’s note: If you have celiac disease and you’re still Associate editor Jules Shepard ([email protected], gfJules.com) is experiencing gastrointestinal creator of gfJules gluten-free flour and baking mixes and author of Free For All Cooking symptoms after removing (DaCapo Perseus), The First Year: Celiac Disease and Living Gluten-Free (DaCapo gluten and dairy from your diet, consult Perseus) and Nearly Normal Cooking for Gluten-Free Eating (CreateSpace). Her baking a celiac specialist.

ILLUSTRATION © THINKSTOCK/ISTOCK © ILLUSTRATION mixes are available at gfJules.com. Her books are available at GlutenFreeAndMore.com.

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October/November 2017 GLUTEN FREE & MORE 27 how tos BY TAYLOR MILLER What To Do When Your Doctor Won’t Listen

6 steps to getting the help you need

ou’ve started seeing a doctor Before I was diagnosed with celiac to address a growing list of disease and an adrenal disorder, my very uncomfortable symptoms. doctors kept assuring me that I was The doctor examines you and perfectly fine. Over the course of a Listen to your body. You Yorders some tests. When you return year, a slew of medical tests had spot- know yourself better than any for your next appointment, the doc- ted nothing amiss. doctor. Learn to pay careful tor says, “Your tests came back fine; “So why do I still feel sick?” I asked. attention to your body and to let’s run some more.” Then over the “We’re doing everything we can,” your symptoms. Take daily notes, following months, there are more they told me. keeping close track of what you eat, doctor visits and more tests without I was frustrated and exhausted how you sleep, your energy levels notable results and with nothing and my medical expenses were get- during the day, your fluctuating conclusive. You start to doubt yourself. ting out of control. Does this sound moods, your toilet habits, your pain You begin to wonder if it’s all in your familiar? and1 other symptoms. An organized, head—except that your symptoms Here’s the advice that turned the detailed log of symptoms can persist. Deep down inside, you know corner for me. I wouldn’t be alive today help you and your doctor spot any that something is wrong. if I hadn’t taken the following steps. overarching patterns that may provide clues and point to triggers. PHOTO OF FRUSTRATED DOCTOR © STHUTTERSTOCK/BLAMBCA DOCTOR OF FRUSTRATED PHOTO

28 www.GlutenFreeandMore.com October/November 2017 how tos

Be your own advocate. Take Ask for a second opinion. If on your case. A team of specialists—in primary responsibility for your own you feel that you’re not being heard, neurology, cardiology, endocrinology, health. Actively work with your doctor find a doctor who will listen to you. gastroenterology, infectious diseases as a co-partner. This includes doing Many doctors have so many patients and much more—are usually available your own research related to your and so little time, that it makes it for consultation, and complex cases symptoms. Few doctors are going to hard for them to focus on you. This is can get the attention they deserve. be as keenly interested in your health particularly true when you’re a multi- Finding a university hospital is easy problems as you are or have the symptom patient with complicated but obtaining a first appointment with driving impetus and the time to read medical issues. a specialist may take some time. Again, and learn everything they can about Tell your doctor that you’d like to getting a referral from your primary your symptoms. get a second opinion. Ask to be referred doctor can help. 2When researching, be sure to stick to a medical specialist in the commu- to well-respected medical websites, nity. Most doctors will appreciate this such as Medscape and Mayo Clinic. straightforward approach, especially Most doctors appreciate solid, well- when they recognize they haven’t been Don’t give up! If you still haven’t researched information and they’ll able to help you. received the help you need, look readily incorporate it into their outside your community. Do your knowledge base as they treat you. research and find the leading medical But not always. Years ago, my Get into a university center with an excellent reputation for doctor thought I had irritable bowel hospital4 system. Ask for a specializing in your problem. This may syndrome and ADHD. I was skeptical, referral to the university hospital take traveling out of state or across so I did some research on my own. system in your region. This is my most the country—but pursue the answers What did it point to? Celiac disease. important tip and I can attest it works, you need to regain your health. What did my doctor never test for? based on personal experience. Celiac disease. If you have a strong When I was 13 years old, the best hunch about something and the doctors in my area tried to figure out 6 information on well-respected medical why I couldn’t walk or talk properly. sites backs you up, share that research Day after day, they examined me with your doctor. If he declines to and ran tests, only to come up with consider it, ask him to explain his nothing. These physicians were in reluctance. If you end up feeling that busy private practices where they you’re fighting your doctor’s ego, find saw hundreds of patients each week, You know yourself a new doctor. and they just didn’t have the time to better than any properly focus on my case. Finally, I was doctor. Learn to pay referred to a medical university system Ask questions. Understand the where a medical student dedicated his careful attention to direction your doctor is going and the full attention to my case. Ultimately, he your body and your purpose for each test that’s ordered. saved my life by discovering I had a life- What does your doctor suspect is threatening adrenal disorder. symptoms. the reason behind your symptoms? Medical5 universities have teaching What tests will she order? What hospitals where a large medical potential disorders are the tests team (doctors, medical students, looking for or ruling out? Be certain residents, fellows, nurses) attends you’re in agreement with the plan. to patients. With the most up-to- You don’t want to see a lot of medical date knowledge in the medical bills racked up for tests that get you community, these institutions can Contributor Taylor Miller (@GlutenAway) nowhere.3 offer a fresh, innovative perspective blogs at glutenawayblog.com.

October/November 2017 GLUTEN FREE & MORE 29 how tos

“AskMy son can’tthe eat Chef potatoes. What can I substitute for potato flour?”

I’d like to make one of your I’d love to try your gourmet Q bread recipes for my son but it Q pizza recipe and use my calls for potato flour and he can’t pizza stone. The video on eat potatoes. What can I substi- GlutenFreeAndMore.com, tute for potato flour? “Masterful! How to Make the Best Gluten-Free Pizza,” shows Try replacing potato flour with you rolling out the dough on A an equal amount of sweet rice a pizza pan and then placing flour, almond flour or a combination. the pan on a hot stone. What Despite its name, sweet rice flour is Food editor Beth Hillson technique can I use if I want to not sweet in taste. Made from “sticky” bake the pizza directly on a hot answers your questions about rice, it contains more starch than pizza stone? regular rice flour, much like potatoes. special-diet baking Note that potato flour is not the You’re talking about one of my same as potato starch. These two bak- A all-time favorite recipes. You ing ingredients are often confused for can make this pizza several ways, each other but they have completely including rolling out the dough on different baking characteristics. dry ingredients that allows the bread a pizza pan and setting the pan on For other gluten-free flour sub- to rise—but not too much! From your a heated stone. You can also roll the stitutions, turn to GF Flour Replace- description, it sounds like your bread pizza out on lightly oiled parchment ments on page 81. rises too much and then collapses, paper. Slide a pizza peel (a light- most likely because there’s too much weight wooden paddle) under the liquid for the amount of flour in the parchment so that it’s centered My wife is celiac and we’ve recipe. Next time, hold back about 2 under the pizza crust and then slide Q had a terrible time making tablespoons of liquid. Then once all the pizza onto the stone, parchment gluten-free bread. After the loaf your ingredients are mixed, add back and all. When baked, slide the peel comes out of the oven, it always a little liquid (a couple of teaspoons under the parchment and remove falls in the center. What can we do at a time) until the dough has a shiny, the pizza from the oven. to solve this? smooth consistency and is about as For those who don’t have a pizza

thick as mashed potatoes. Let the pan, a pizza stone or a peel, no wor- STOCKBYTE/THINKSTOCK © UTENSILS KITCHEN PHOTOGRAPHY; TAYLOR E.B. HILLSON© BETH OF PHOTO Gluten-free bread defies the bak- dough rise and bake as directed. Try ries! Simply use a large cookie sheet A ing principles of wheat bread. The this and note the results. Then the lined with parchment paper. For best structure of gluten-free bread is deli- next time you make this recipe, vary results, be sure to bake your pizza on cate, requiring a balance of wet-to- the liquid accordingly. the lowest rack of your oven.

30 www.GlutenFreeandMore.com October/November 2017 The recipe for these Cinnamon Donuts is available at GlutenFreeAndMore.com/ Cinnamon-Sugar-Donuts

I’d like to make the Lemon Q Curd Celebration Cake that was featured in your April/ May issue. Can I use a regular gluten-free flour blend instead of coconut flour? I can’t find coconut flour anywhere in my small town.

I’m all about substitutions but, A unfortunately, replacing coconut flour with another gluten-free flour won’t work. The reason is that coco- nut flour absorbs a lot more liquid I was so excited to see your you mention. If you use Greek-style than other gluten-free flours. Q recipe for donuts (my fave!), yogurt, however, you may need to If there’s no coconut flour avail- only to discover it called for pota- thin it first with a tablespoon (or able in your town, try ordering it to starch. Then I spotted your two) of milk or water, depending online. You can also make it yourself. recipe for pizza—but there it was on your recipe. Try it and note the Coconut flour is simply finely ground again. Oh why potato starch? It’s results. Then vary the amount of coconut. Buy some unsweetened a killer for me! What else can be liquid accordingly the next time you shredded coconut and pulverize used? make the recipe. it into a flour using a clean coffee grinder or a food processor. You can replace potato starch A in your recipes with an equal amount of cornstarch, tapioca starch/ HAVE A BAKING Your egg-free instructions flour or arrowroot powder. Again, Q sometimes call for mixing flax potato starch is not potato flour. They QUESTION? meal with hot applesauce. I don’t have different baking characteristics. Submit your questions to: tolerate apples and I’m wonder- For more about gluten-free starch [email protected] Subject: Ask the Chef ing what I can substitute for the replacements, turn to page 81. applesauce. or mail questions to: Ask the Chef Gluten Free & More Apples contain a lot of pectin, Can I use plain yogurt instead 535 Connecticut Avenue, A which is a natural stabilizer Q of buttermilk in recipes like Norwalk, CT 06854-1713 and gum. Combined with flax meal, Irish soda bread, coffee cakes and Include your full name, address and applesauce delivers egg-like baking pancakes that call for buttermilk? daytime phone number. Letters become characteristics and makes a terrific the property of Belvoir Media Group, LLC, egg replacement in certain recipes. Yes. You can replace buttermilk and may be published in other media. Pears and prunes contain pectin and Submissions chosen for publication may Awith plain yogurt in the recipes be edited for clarity and length. have similar properties. If pears are

CINNAMON DONUTS PHOTO BY CHRYSTAL CARVER CHRYSTAL BY CINNAMON PHOTO DONUTS tolerated, why not try pear puree? The easiest way to access pureed pears is to buy a jar of baby food 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 pears. It’s pure pears with no added companies in the United States, and author of Gluten-Free Makeovers and The sugar. Complete Guide to Living Well Gluten Free (Da Capo Lifelong).

October/November 2017 GLUTEN FREE & MORE 31 By Matthew Kadey, RD Rise & Dine! Make-ahead meals for busy mornings

icking off your morning with This is where meal-prepping a nutritious meal goes a comes in handy. Stay ahead of K long way to energizing you the game by preparing healthy for the rest of the day. And research eats in advance. These exciting shows that a hearty morning meal forward-thinking recipes remove helps quell cravings for unhealthy the woulda-coulda-shoulda from foods later on. Yet for many people, eating breakfast, even when you the idea of eating a well-balanced hit the snooze button once too breakfast is nothing more than often. Now when the morning rush good intentions. Harried mornings engulfs you, all you have to do is make it tempting to guzzle down grab a fork. just anything with your coffee or to skip breakfast altogether. SWEET POTATO PUMPKIN BY CHARLAOKSANA MUFFIN PHOTO POTATO SWEET

32 www.GlutenFreeandMore.com October/November 2017 By Matthew Kadey, RD

PREP: 25 MINUTES | BAKE: 22 MINUTES 4. Place milk and cooked sweet potato PREP: 20 MINUTES | SOAK: 2 HOURS Sweet Potato Pancake in a blender container and process until Golden Milk Overnight Muffins with Applesauce smooth. Blend in flour blend, almond Millet Porridge flour, 1 teaspoon cinnamon, ginger, baking MAKES 6 SERVINGS MAKES 4 SERVINGS Rise & Dine! powder, baking soda and salt. Stir in flax One good thing about make-ahead Overnight oats are a healthy way to enjoy a gel. (If using eggs, blend them in the pancakes in muffin form is you don’t lightning-fast morning meal and so is this blender with other ingredients.) have to stand at the stove and flip the millet version. Step up your soaked cereal 5. Pour batter into prepared muffin cups. flapjacks. Plus, muffins are more portable game—and avoid any problems you might Place in preheated oven and bake 22 and they’re ready at the same time. have with oats—by dousing whole-grain minutes or until a toothpick inserted into a Sweet potato muffins and homemade millet in heavenly spiced milk and topping middle muffin comes out nearly clean. applesauce are natural flavor buddies. it with sweet mango. Healthy ingredients 6. To make applesauce, place apples, dried Both can be made ahead and re-warmed give you a jar filled to the brim with great currants (if using), maple syrup, lemon in the microwave. nutrition. juice and 1/2 teaspoon cinnamon in a small saucepan. Bring to a boil, reduce heat to 1 small sweet potato, peeled and 1 cup uncooked millet medium-low and simmer covered until cubed 1 tablespoon honey, more to taste apples have softened, about 10 minutes. 2 tablespoons ground flaxseed or 2 ❧ Zest of 1 medium orange Serve applesauce with pancake muffins. beaten large eggs 11/2 teaspoons ground turmeric 1 cup milk of choice Each pancake muffin contains274 calories, 1/2 teaspoon ground ginger 1 cup all-purpose gluten-free flour 10g total fat, 1g saturated fat, 0g trans fat, 4mg 1/2 teaspoon ground cinnamon blend of choice cholesterol, 264mg sodium, 44g carbohydrate, 1/4 teaspoon ground cardamom 5g fiber, 15g sugars, 6g protein, 21Est GL. 3/4 cup almond flour or all-purpose 2 cups milk of choice gluten-free flour blend of choice Each serving of applesauce contains 53 calories, 1 ripe mango, peeled and chopped 1 teaspoon ground cinnamon 0g total fat, 0g saturated fat, 0g trans fat, 0mg 1/4 cup unsalted shelled pistachios, 1 teaspoon ground ginger cholesterol, 1mg sodium, 14g carbohydrate, 1g pumpkin seeds, almonds or fiber, 11g sugars, 0g protein, 5Est GL. 1/2 teaspoon baking powder walnuts 1/2 teaspoon baking soda 1/4 cup coconut flakes 1/4 teaspoon salt 1. Place millet and 3 cups water in a Applesauce medium saucepan. Bring to a boil, reduce 2 large apples, cored and peeled, heat and simmer over medium-low heat chopped until tender, about 10 minutes. Drain any 1/4 cup dried currants, optional excess water, let millet rest in pan covered 2 tablespoons maple syrup 5 minutes and then fluff with a fork. Divide 1 tablespoon fresh lemon juice millet among 4 wide-mouth jars. 1/2 teaspoon ground cinnamon 2. To make golden milk, combine honey, orange zest, turmeric, ginger, cinnamon 1. Place sweet potato cubes in a steamer and cardamom in a medium bowl. Stir in basket set over 1 inch of water. Bring water 3 tablespoons boiling water to dissolve to a boil and steam sweet potato until honey. Stir in milk. very tender. Alternatively, place sweet 3. Pour golden milk into jars with millet and potato cubes and 1 tablespoon water in a top with mango, pistachios and coconut. microwave-safe bowl. Microwave on high Seal shut and chill up to 4 days. until sweet potato is fork-tender. Each serving contains 379 calories, 12g total fat, 2. Whisk together ground flaxseed and 5g saturated fat, 0g trans fat, 12mg cholesterol, 5 tablespoons warm water. Let stand 5 54mg sodium, 59g carbohydrate, 7g fiber, 18g minutes until mixture forms a gel. (If using sugars, 12g protein, 32Est GL. eggs, skip this step.) 3. Preheat oven to 350°F. Grease 12 muffin

GOOLDEN MILK OVERNIGHT MILLET WOODWARD BY ALICIAPORRIDGE PHOTO cups or line them with paper liners.

October/November 2017 GLUTEN FREE & MORE 33 PREP: 35 MINUTES | COOK: 6 MINUTES Stuffed Mocha Crepes 1. To make rchia-aspberry filling, blend together MAKES 5 SERVINGS raspberries, 2 tablespoons water, honey and chia Upgrade your peanut butter and jelly toast with this trio of nut or seed butter, seeds. Chill several hours to thicken. ricotta and chia-raspberry filling. Each bite is filled with delicious, creamy sweet- 2. Place coffee, eggs, oil, flour blend, cocoa, ness. Those avoiding dairy can omit the ricotta cheese or use a gluten-free, dairy- vanilla, cinnamon and salt in a blender (in that free alternative like Tofutti Better Than Cheese Ricotta. Prepared crepes on their order) and process until smooth. Alternatively, own can be refrigerated up to 5 days. Fill them and roll them up to 3 days before whisk together ingredients in a large bowl serving. For best results, do not replace the eggs in this recipe. until no lumps are present. Batter should be thin. If not, add a little more coffee or water, 1 tablespoon at a time. Filling Crepes 3. Heat an 8- to 10-inch non-stick or greased 1 cup fresh or frozen (thawed) 1 cup brewed coffee, cooled to skillet over medium heat. Pour 1/4 cup batter into raspberries room temperature the pan and quickly lift the skillet off burner, 1 tablespoon honey 2 large eggs tilting and swirling the pan so the batter forms 2 tablespoons chia seeds 2 tablespoons canola oil or grape- a large thin circle. Place pan back on heat and 8 tablespoons nut butter or seed seed oil cook 1 minute or until edges begin to darken butter of choice 3/4 cup all-purpose gluten-free flour and curl inwards. Loosen with a thin spatula, 1 cup ricotta cheese of choice blend of choice carefully flip crepe and cook the other side 30 1/4 cup cocoa powder seconds. 1 teaspoon pure vanilla extract 4. Place prepared crepes in a single layer on a 1 teaspoon ground cinnamon metal rack to cool. Repeat with remaining batter. 1/4 teaspoon salt You should end up with 10 crepes. 5. To assemble crepes, spread about 1 tablespoon nut or seed butter on a crepe. Then top with ricotta cheese and chia-raspberry filling and roll up crepes.

Each serving (2 crepes without filling) contains 168 calories, 8g total fat, 1g saturated fat, 0g trans fat, 85mg cholesterol, 147mg sodium, 21g carbohydrate, 2g fiber, 0g sugars, 4g pro- tein, 13Est GL.

Each serving (2 crepes with filling) contains 469 calories, 32g total fat, 7g saturated fat, 0g trans fat, 110mg cholesterol, 193mg sodium, 36g carbohydrate, 7g fiber, 5g sugars, 15g protein, 13Est GL.

Each tablespoon of chia- raspberry filling contains 13 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 2g carbohydrate, 1g fiber, 1g sugars, 0g protein, 1Est GL. PHOTOGRAPHY BY CHARLAOKSANA PHOTOGRAPHY

34 www.GlutenFreeandMore.com October/November 2017 In a Hurry? When there’s no time for make-ahead breakfast, these nutritious store-bought products can help you get food on the table in a flash.

Bob’s Red Mill Gluten-Free Classic Oatmeal Cup Whether you’re in your kitchen, office break room or hotel room, just add hot TIP For a variety water to this portable unsweetened of wide-mouth oatmeal-in-a-cup. How simple is that? lidded jars ideal Each spoonful also supplies flax and chia for this recipe for healthy fats and an extra shot of fiber. and similar make- For some sweetness, top with a handful ahead meals, of berries. bobsredmill.com check out Ball Clever Foodies Scramble Rancheros (freshpreserving. Just stir this veggie and bean mixture com). into whisked eggs and you’ve got lively scrambled eggs pronto. Great for omelets, frittatas and egg tacos, PREP: 20 MINUTES | COOK: 6 MINUTES too. cleverfoodies.com Breakfast Salad FlapJacked Gluten-Free Buttermilk MAKES 4 SERVINGS Protein Pancake & Baking Mix Here’s a delicious way to break out of a breakfast rut. Prep and pack this sweet and savory Just stir the mix with water and…boom, breakfast salad into jars and you’ve got exciting, well-balanced meals ready to go as soon you you’re only minutes away from a stack of pancakes made with gluten-free oat hop out of bed. Most people struggle to consume enough vegetables each day, so working flour. Each serving supplies a lofty 20 them into your breakfast routine helps you nail your quota. This salad can serve double duty as grams of protein to help your morning a workday lunch. If you like, swap out the muesli for granola. meal stick with you longer. Can also be used to whip up a batch of waffles or cookies. flapjacked.com Sausage Patties 1. To make sausage patties, combine ground 3/4 pound lean ground turkey turkey, shallot, maple syrup, sage, salt and Grandy Oats Wild Blueberry Granola This certified gluten-free and organic 1 shallot, chopped pepper in a medium bowl. Form into 4 equal- crunch bunch features dried wild blue- 1 tablespoon pure maple syrup size patties. Heat 2 teaspoons oil in a large berries and wildflower honey sourced 1 teaspoon dried sage or dried thyme skillet over medium-high heat. Add patties from the brand’s home state of Maine. Each bag is also free of nuts. 1/2 teaspoon salt and cook, flipping once, until cooked through, grandyoats.com 1/4 teaspoon black pepper 2 to 3 minutes per side. Transfer to a plate to 2 teaspoons grapeseed oil or canola oil cool. Once cool enough to handle, break each Hilary’s Apple Maple Veggie sausage patty into 4 to 6 pieces. Sausage These plant-based sausage patties are Blueberry Dressing 2. To make blueberry dressing, blend together made with millet and lentils. Great spices 11/2 cups fresh or frozen (thawed) blueberries, 2 tablespoons oil, balsamic and a hint of maple sweetness won’t vinegar, mustard and a pinch of salt until leave you missing the meat. blueberries hilaryseatwell.com 2 tablespoons grapeseed oil or canola oil smooth. 2 tablespoons balsamic vinegar 3. Divide dressing among 4 large wide-mouth Nature’s Path Buckwheat Wildberry 32-ounce glass jars. Add tomatoes, carrots, Frozen Waffles 2 teaspoons smooth Dijon mustard These toaster-ready waffles get kudos sausage, goat cheese (if using), mint, salad ❧ Pinch of salt for eschewing refined grains in favor of greens, sausage pieces and muesli in that whole grain brown rice and buckwheat order. Seal jars shut and chill up to 4 days. flour. For a quick breakfast sandwich, Salad Fixings 4. To serve, turn the jar upside down and pour spread some nut or seed butter and fruit 1 pint cherry tomatoes, halved preserves on a heated waffle and top salad into a bowl. with a second waffle. naturespath.com 1 large carrot, grated Each serving with dressing contains 365 calories, 2 ounces soft crumbled goat cheese or Navitas Naturals Cacao & Greens 18g total fat, 3g saturated fat, 0g trans fat, 67mg Essential Blend soft cheese of choice, optional cholesterol, 530mg sodium, 37g carbohydrate, 5g 1/3 cup roughly chopped fresh mint Blitz this powdered mixture of plant fiber, 19g sugars, 19g protein, 18Est GL. protein, cacao, berries and greens 4 cups tender salad greens, such as Each tablespoon of dressing contains 14 calories, with your milk of choice and a couple PHOTOGRAPHY BY MATTHEW KADEY BY MATTHEW PHOTOGRAPHY handfuls of frozen fruit for a nutritionally mesclun 1g total fat, 0g saturated fat, 0g trans fat, 0mg charged breakfast smoothie. 1 cup gluten-free muesli or gluten-free cholesterol, 9mg sodium, 1g carbohydrate, 0g fiber, navitasorganics.com granola 1g sugars, 0g protein, 0Est GL.

October/November 2017 GLUTEN FREE & MORE 35 PREP: 20 MINUTES | BAKE: 30 MINUTES Granola Pie MAKES 6 SERVINGS Who says granola must be served in a 2. In a large bowl, stir together oats, brown bowl? This whimsical breakfast pie makes rice flour, walnuts, dried cherries, baking it fun to get out of bed in the morning. powder, cinnamon and salt. Prepare it several days ahead and store it in 3. In a separate mixing bowl, whisk the refrigerator. When ready to eat, warm together ground flaxseed and 5 slices in the microwave or a toaster oven. tablespoons warm water. Let stand 5 Enjoy it on its own or top it with a generous minutes until mixture begins to gel. Stir dollop of yogurt, sliced fruit and maybe banana and butter or oil into flax gel (or even a whisper of maple syrup. beaten eggs, if using instead of flax gel). 4. Add wet ingredients to dry mixture and Shopping List 13/4 cups gluten-free rolled oats* mix together until everything is moist. Oats (GF/purity protocol)* 1/3 cup brown rice flour 5. Dump mixture into prepared pan and GF Harvest 1/2 cup chopped walnuts or sunflower firmly pack it down into an even layer. glutenfreeoats.com seeds 6. Place in preheated oven and bake 30 1/2 cup dried cherries minutes or until edges are golden and Gluten-Free Prairie 1 teaspoon baking powder center is set. Let cool at least 10 minutes glutenfreeprairie.com 1 teaspoon ground cinnamon before slicing. Glutenfreeda 1/4 teaspoon salt Each serving contains 322 calories, 17g total fat, glutenfreeda.com 2 tablespoons ground flaxseed or 2 6g saturated fat, 0g trans fat, 20mg cholesterol, beaten large eggs 160mg sodium, 39g carbohydrate, 6g fiber, 7g Ricotta Cheese 1 large ripe banana, mashed sugars, 6g protein, 21Est GL. Tofutti 1/4 cup melted butter or melted tofutti.com coconut oil Seed Butter Once Again 1. Preheat oven to 325°F. Line the bottom *TIP Purity protocol oats are recom- onceagainnutbutter.com mended for those with celiac disease of an 8-inch or 9-inch round cake pan with and gluten sensitivity. For brands, see parchment paper and grease the sides. SunButter Shopping List. sunbutter.com

*Gluten-free/purity pro- tocol oats are farmed and processed in a dedicated gluten-free environment and not co-mingled with other grains and mechani- cally separated later. Purity protocol oats are recommended for those with celiac disease and gluten sensitivity.

Contributing chef Matthew Kadey, RD, (rocketfuelfoods. net) is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No- Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress). GRANOLA PIE PHOTO BY MATTHEW KADEY; PHOTO OF OATS ON SPOON THINKSTOCK/ISTOCK/DALILSNEGMB © OF OATS PHOTO KADEY; BY MATTHEW GRANOLA PIE PHOTO

36 www.GlutenFreeandMore.com October/November 2017 Sprouted Brown Rice Flour Sprouted Oat Flour Dark Chocolate Chips Flax Seeds Hemp Seeds

fair trade ingredients

®

#shareyourbliss coconutbliss.com By Debbie Adler Soup Is Good Food

oup is one of the most satisfying meals you can put Stogether with relative ease. It offers lots of room for creativity, can be infused with enormous flavor and usually promises at least another day’s worth of leftovers. Free of gluten and the top eight food allergens, these delicious plant- based soups make the perfect meal for those cold and rainy days when nothing else will do. PHOTOGRAPHY BY CARL KRAVATS PHOTOGRAPHY

38 www.GlutenFreeandMore.com October/November 2017 PREP: 60 MINUTES Creamy Minestrone MAKES 4 SERVINGS My small garden is my lifeline. I use my homegrown vegetables to make this hearty, life-affirming minestrone. It’s so thick and creamy, you won’t even realize it’s devoid of pasta or rice. Use this recipe as a template and add your own favorite homegrown or store-bought vegetables.

1 medium yellow onion, diced 1/4 cup coconut aminos [or gluten-free soy sauce] 2 cloves garlic, minced 1 tablespoon dried oregano 2 teaspoons dried thyme 1 tablespoon coconut nectar [or agave nectar or sugar] 1 cup sliced cherry tomatoes 1 cup peeled and diced carrots 1 cup diced celery 1 cup chopped green beans 1 cup cooked kidney beans (from a can is fine) 4 cups Low-Sodium Vegetable Broth (page 43) [or gluten-free vegetable broth of choice] 2 cups coconut milk (not coconut milk beverage) 6 tablespoons nutritional yeast [or Parmesan cheese of choice] 1/4 cup tomato paste 1 medium sweet potato, peeled and diced 1/4 cup fresh basil leaves, thinly sliced ❧ Freshly ground black pepper

1. Heat onion in a large pot over medium heat and stir until fragrant, about 1 minute. 2. Add coconut aminos, garlic, oregano, thyme and coconut nectar and cook, stirring occasionally until spices become fragrant, about 2 minutes. 3. Add tomatoes, carrots, celery, green beans and kidney beans and stir to incorporate. 4. Add vegetable broth, coconut milk, nutritional yeast, tomato paste, sweet potato and basil leaves and bring to a boil. 5. Lower heat, cover the pot and let simmer until sweet potato is tender, about 20 minutes. 6. Serve immediately with a grind of black pepper., topped with pumpkin seeds.

Each 2-cup serving contains 522 calories, 22g total fat, 14g satu- rated fat, 0g trans fat, 0mg cholesterol, 754mg sodium, 66g carbohy- drate, 18g fiber, 27g sugars, 17g protein, 20Est GL.

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

October/November 2017 GLUTEN FREE & MORE 39 Shopping List For gluten-free and allergy- friendly products, check out these companies. Coconut Aminos Big Tree Farms bigtreefarms.com

Bragg bragg.com

Coconut Secret coconutsecret.com Low-Sodium Vegetable Broth Pacific Foods pacificfoods.com Nutritional Yeast Bragg bragg.com Parmesan Cheese Go Veggie goveggiefoods.com

Follow Your Heart followyourheart.com Soy Sauce San-J Foods san-j.com

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

PREP: 60 MINUTES Carrot Bisque 4 cups coconut milk (not coconut milk beverage) MAKES 4 SERVINGS ❧ Freshly ground black pepper What do you do when you get a little overzealous at the farmers’ ❧ Pumpkin seeds market or grocery store and buy a five-pound bag of organic carrots? You become a carrot ninja and blitz every dish with a hit of 1. Heat onion in a large pot over medium heat and stir until fragrant, orange ammo. And that is how this dish came about, with all the about 1 minute. relish and zeal of an enthusiastic cook with extra root vegetables. 2. Add coconut aminos, garlic, turmeric, cumin and curry powder My favorite soup used to be lobster bisque and I was reminiscing and cook, stirring occasionally until spices become fragrant, about 2 to myself about all that wicked goodness, when I decided to sub minutes. in the carrots. Was that a revelation! One slurp of this bisque and I 3. Add celery, parsnip, carrots and nutritional yeast and stir to forgot all about that crustacean debauchery. incorporate. Add coconut milk and bring to a boil. 4. Lower heat, cover the pot and simmer soup until vegetables are PHOTOGRAPHY BY CARL KRAVATS PHOTOGRAPHY 1 small yellow onion, chopped tender, about 20 minutes. 1/4 cup coconut aminos [or gluten-free soy sauce] 5. Transfer soup in batches to a high-speed blender and puree until 2 cloves garlic, minced smooth. You can also use an immersion blender. 2 teaspoons ground turmeric 6. Serve immediately with a grind of pepper. 1 teaspoon ground cumin Each 2-cup serving contains 616 calories, 41g total fat, 28g saturated fat, 0g 1 teaspoon curry powder trans fat, 0mg cholesterol, 373mg sodium, 44g carbohydrate, 10g fiber, 19g 2 celery stalks, chopped sugars, 11g protein, 8Est GL. 1 parsnip, peeled and sliced 10 medium carrots, peeled and sliced Editor’s note: Alternative ingredients shown in brackets are suggested 1/4 cup nutritional yeast [or Parmesan cheese of choice] by GF&M’s test kitchen as replacement options.

40 www.GlutenFreeandMore.com October/November 2017 Upgrade to 4G 4 grains, 1 delicious pasta. Unlike most other gluten free pastas, Ronzoni® Gluten Free is made from a unique 4 grain blend: white rice, brown rice, corn and quinoa. For a taste that’s every bit as good as regular pasta. It’s sure to get a great reception in your home.

© 2017 Riviana Foods Inc. October/November 2017 GLUTEN FREE & MORE 41

RonzoniGF_GlutenFreeAndMore_OctNov2017.indd 1 6/28/17 11:02 AM

CLIENT: New World Pasta DESCRIPTION: COMPOSITE MECHANICAL SIZE Ronzoni Gluten Free 4G Ad CONTACT: Jenn Calvi: 516-682-8080 BLEED: 9.375 x 11.825 PUB: Gluten Free & More PRODUCT: Ronzoni Gluten Free TRIM: 8.875 x 11.375 COMPONENT: Bleed Page LIVE: 8.375 x 10.875 6/28/2017 11:01 AM ISSUE DATE: OCT/NOV-2017 SAVED: ARTIST: LCD IO#: M-17RIV0003 SCALE: 1 : 1 millennium communications FILE NAME: RonzoniGF_GlutenFreeAndMore_OctNov2017 PREP: 90 MINUTES Split Pea Soup MAKES 4 SERVINGS I don’t think you can have a more hearty and comfort- ing soup than split pea. The trick is to cook it long enough so that the split peas surrender and become mush. That’s when you know the soup is done. The hour or so it takes is worth the wait. I like this soup thick but if you want to make it looser, add some coconut milk to thin it out a bit; that will also make it creamier.

1 small yellow onion, diced 1/4 cup coconut aminos [or gluten-free soy sauce] 2 cloves garlic, minced 1 teaspoon dried thyme 1/2 teaspoon dried oregano 1/4 teaspoon smoked paprika 2 tablespoons coconut nectar [or agave syrup or sugar] 1 medium parsnip, peeled and sliced 8 cups Low-Sodium Vegetable Broth (page 43) [or gluten-free vegetable broth of choice] 2 cups split peas, rinsed 2 tablespoons nutritional yeast [or Parmesan cheese of choice] 1 teaspoon liquid smoke* ❧ Freshly ground black pepper

1. Heat onions in a large pot over medium heat and stir until fragrant, about 1 minute. 2. Add coconut aminos, garlic, thyme, oregano, smoked paprika and coconut nectar and cook, stirring occasionally until spices become fragrant, about 2 minutes. 3. Add parsnip and stir to incorporate. Add broth, split peas, nutritional yeast and liquid smoke and bring to a boil. 4. Lower heat, cover the pot and simmer 60 minutes or until peas are completely soft and mushy. 5. Transfer soup in batches to a high-speed blender and puree until smooth. You can also use an

immersion blender. BY CARL KRAVATS PHOTOGRAPHY 6. Serve immediately with a grind of black pepper.

Each 2-cup serving contains 535 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 512mg sodium, 104g carbohydrate, 37g fiber, 31g sugars, 31g protein, 36Est GL.

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

42 www.GlutenFreeandMore.com October/November 2017 *TIP PREP: 60 MINUTES A concoction of Low-Sodium water and hickory smoke, liquid smoke Vegetable Broth makes food taste like MAKES ABOUT 8 CUPS it was cured. Just I depend on homemade vegetable broth for all a drop goes a long my soup recipes. Make this simple recipe and way and the effects then freeze it into ice cubes so that you can are dramatic. Keep a defrost it on demand. I love the way my house Nothing Added... bottle in your fridge smells as this broth simmers on my stove. so you have it when There’s nothing quite like it. And if you want Nothing Missing it’s called for. a warm drink other than tea or coffee, this broth is soothing, aromatic and flavorful, like therapy in a cup.

2 yellow onions, sliced 3 cloves garlic, minced 6 carrots, peeled and sliced 4 celery stalks, sliced 5 sprigs fresh dill 4 sprigs fresh parsley 4 fresh chives 10 cups water

1. Add onions to a large pot over medium heat and stir until fragrant, about 1 minute. Add garlic, carrots, celery, dill, parsley and FREY chives and cook, stirring occasionally until the herbs become fragrant, about 1 minute. 2. Add water and bring to a boil. Lower VINEYARDS heat, cover the pot and let simmer about 45 minutes. 3. Turn off heat and let broth cool about 15 minutes. 4. Strain broth through a sieve and freeze in ice cube trays. If using right away, pour broth into glass jars. It will keep in the refrigerator about 1 week.

Each 1-cup serving contains 57 calories, 0g total Share a glass of delicious fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 70mg sodium, 13g carbohydrate, 3g fiber, 7g sug- wine from America’s first ars, 2g protein, 4Est GL organic winery. Or give a gift of Organic Wine Club membership!

Recipes and photos reprinted with permission from Sweet, Savory & Free: Insanely Deli- cious Plant-Based Recipes Without Any of the Top 8 Food Allergens (BenBella Books, Inc.) by Debbie Adler. Photographs by Carl Kravats.

October/November 2017 GLUTEN FREE & MORE 43 BY ERICA DERMER mfort Food Co Best GF Pasta Everything you need to know about gluten-free noodles

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

44 www.GlutenFreeandMore.com October/November 2017 BY ERICA DERMER

Gluten Free Reader Favorites Pasta Market We asked our readers about their favorite brands Overview of pasta. With over 2,000 Digging deep into the pasta market, we were amazed by responses, these are our readers’ top 10 picks. the number of brands, varieties and shapes of gluten-free pastas now on the market. We found over 50 different Barilla ~32% brands. You can now buy gluten-free spaghetti, angel Tinkyada ~19% says you hair, linguini, fettuccine, rotini, penne, macaroni, fusilli, Ronzoni ~10% Jovial ~6% shells, gnocchi, farfalle, lasagna, manicotti, orzo and even Ancient Harvest ~4% wagon wheels. Bionaturae ~3% Trader Joe’s store brand pasta ~2% Le Veneziane (Italy) ~2% Spaghetti Review Schar ~1% Live GFree (Aldi store brand) ~1% We selected spaghetti for our in-depth review because it is the most commonly used noodle. We tasted and tested every brand Editor’s note: Availability plays a factor. The top of gluten-free spaghetti noodle we could find (over 40). See our brands are widely distributed. chart on pages 46 to 49. For our testing, we kept large pots of boiling salted water on the stove. To cook the pasta, we strictly followed the package instructions. We carefully watched the boiling time to ensure that each brand reached desired doneness without overcook- ing. Some products, like lentil-based noodles and high-starch Quinoa and legume pastas provide a healthy nutritional noodles, required more water than others. After draining (and profile, which many prefer. High in protein and fiber, they don’t rinsing some, according to package instructions), we sampled overload with empty carbs. They’re also durable. But many each brand for taste, texture and consistency. We tasted the bean-based pastas interject their flavor and color into a dish. noodles plain without the distraction of sauce, which would have Chickpea pastas are terrific for veggie-filled pasta salad, but hidden flavor nuances. A portion of each brand was refrigerated they may not work as well with delicate cream sauces. Ditto as “leftovers” and then reheated and sampled the next day. for black bean pastas—their darker hue may not have the eye appeal you want when serving your guests. Taste & Texture Corn pasta may impart a slight corny taste but it’s generally In our survey, Gluten Free & More readers ranked taste and texture a sturdy noodle that’s stable when re-heated. Corn-based pastas as top pasta attributes. Toss aside any notions of gummy gluten- vary in performance and taste across brands. We found that free noodles that fall apart when they hit the sauce. Pasta has corn is a polarizing ingredient. Some readers choose corn pasta improved significantly since the early days of gluten-free food. because of its hardiness. Others strictly avoid corn pasta due to a corn intolerance or risk of GMOs. Ingredients Most pasta made with blends like rice/corn, rice/corn/ We are struck by the wonderful variety of ingredients and blends quinoa or lentil/rice reheat well and work in both cold and hot

THE BEST PASTA ILLUSTRATION THINKSTOCK/ISTOCK/ULTRO_NA_MORE © ILLUSTRATION THE PASTA BEST now used in gluten-free pasta—rice, corn, quinoa, chickpea, dishes. Fortunately, there are many different ingredient blends black bean and more. Consumers can select pasta based on the available. ingredient content that best fits their dietary needs and taste preferences. Our Favorites Rice pasta remains the favorite of many gluten-free cooks. It In our testing, it was easy to weed out the brands we wouldn’t has a neutral taste that doesn’t overwhelm a dish but it tends to purchase again. Some of these clumped together when cooked. be delicate and not very durable. It may become mushy when Some turned mushy as we drained them. Some fell apart. Some refrigerated or reheated. It’s not recommended for pasta salads just didn’t taste good. as it also soaks up the dressing, leaving the pasta mushy. Flavor What was challenging was determining our top ten— and texture vary across brands, as does performance, sturdiness because there were so many standouts. It was so challenging, in and taste. fact, that we couldn’t agree on just ten brands—so we picked 12.

October/November 2017 GLUTEN FREE & MORE 45

Spaghetti Nutrition per Serving

Pasta Ingredients Package Price Package Weight Package per Ounce Price Approx. Servings per Package Serving Size Certified GF If Not Certified, Made in GF Facility Dedicated Non-GMO Verified Project If Non-GMO not, Claim Certified Organic Calories Fat Sodium Carbs Fiber Sugar Protein Distribution of Product

Ancient Harvest Gluten-Free Organic Supergrain Pasta Spaghetti $3.99 8 oz. $.50 4 2 oz. YES YES YES 210 1g 0mg 46g 4 g <1g 4g organic corn flour, organic quinoa flour National

Ancient Harvest POW! Pasta Green Lentil Spaghetti $4.49 8 oz. $.56 4 2 oz. YES YES 200 1g 0mg 35g 7g 1g 14g green lentil flour, organic quinoa flour National

Andean Dream Quinoa Pasta Organic Spaghetti $4.39 8 oz. $.55 4 2 oz. YES YES YES 207 1g 0mg 42g 3g 3g 6g organic white rice flour, organic quinoa flour National Bolivia

Banza Spaghetti $3.49 8 oz. $.44 4 2 oz. YES YES 190 3.5g 60mg 32g 8g 5g 14g chickpeas, tapioca, pea protein, xanthan gum National Barilla Gluten Free Spaghetti $1.99 12 oz. $.17 6 2 oz. YES YES 200 1g 0mg 44g 1g 0g 4g corn flour, rice flour, mono and diglycerides National Bgreen Food Black Rice Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz YES YES YES 303 3g 5mg 63g 2g 1g 6g organic black rice flour, organic brown rice flour, organic rice flour Regional Bgreen Food Brown Rice Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz YES YES YES 250 2g 0mg 53g 1g 1g 5g organic brown rice flour, organic rice flour Regional Bgreen Food Buckwheat Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz. YES YES YES 266 2g 0mg 50g 8g 1g 12g organic buckwheat flour Regional Bgreen Food Millet Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz. YES YES YES 279 3g 0mg 54g 5g 1g 9g organic brown rice flour, organic millet flour, organic rice flour Regional Bgreen Food White Rice Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz. YES YES YES 282 2 g 0mg 60g 1g 1g 6g organic rice flour Regional BiAglut Spaghetti (not recommended for peanut allergies) $7.50 17.6 oz. $.43 9 2 oz. YES 200 1g 20mg 43g 2g 1g 3g cornstarch, potato flour, lupin flour, lupin proteins, mono and diglycerides International Italy organic rice flour, organic potato starch, organic rice starch, organic soy Bionaturae Organic Gluten Free Spaghetti (contains soy) $4.49 12 oz. $.37 6 2 oz. YES YES YES 200 1g 0mg 42g 2g 1g 5g National Italy flour Bonavita Gluten Free Spaghetti Pasta from Sam Mills $2.99 12 oz. $.25 6 2 oz. YES YES 190 <1g 0mg 44g 2g 1g 3g corn flour Regional Romania Dakota Growers Pasta Co. Gluten Free Organic Spaghetti $2.39 12 oz. $.20 6 2 oz. YES YES YES 200 1g 0mg 44g 1g 0g 4g organic corn flour, organic rice flour Regional Italy whole grain brown rice flour, rice flour, rice bran, whole grain amaranth DeBoles Gluten Free Multigrain Spaghetti $3.84 8 oz. $.48 4 2 oz. YES YES 200 2g 20mg 43g 3g 0g 5g National flour, whole grain quinoa flour, xanthan gum, vitamin and mineral mix whole grain brown rice flour, rice flour, whole grain quinoa flour, flax seed, DeBoles Gluten Free Quinoa Plus Golden Flax Spaghetti $3.84 8 oz. $.48 4 2 oz. YES YES 200 2g 10mg 43g 3g 0g 5g National xanthan gum, ascorbic acid DeBoles Gluten Free Rice Angel Hair $3.84 8 oz. $.48 4 2 oz. YES YES 210 <1g 15mg 46g 2g 0g 4g whole grain brown rice four, rice flour National DeBoles Gluten Free Rice Spaghetti $3.84 8 oz. $.48 4 2 oz. YES YES 210 1g 15mg 46g 2g 0g 4g whole grain brown rice four, rice flour National DeLallo Gluten Free Pasta Corn and Rice Spaghetti $3.95 12 oz. $.33 6 2 oz. YES YES 200 1.5g 0mg 44g 1g 0g 3g corn flour, rice flour National Italy DeLallo Gluten Free Pasta Whole Grain Rice Spaghetti $3.95 12 oz. $.33 6 2 oz. YES YES 210 2g 0mg 43g 3g 0g 5g brown rice flour National Italy Explore Cuisine Organic Black Bean Spaghetti (may contain soy) $4.99 8 oz. $.62 4 2 oz. YES YES YES 215 2g 4mg 23g 12g 4g 25g organic black beans National China organic chickpea flour, organic brown rice flour, organic tapioca starch, Explore Cuisine Organic Chickpea Spaghetti $4.99 8 oz. $.62 4 2 oz. YES YES YES 200 2.5g 30mg 35g 5g <1g 11g National Italy organic pea protein Explore Cuisine Organic Edamame Spaghetti (contains soy) $4.99 8 oz. $.62 4 2 oz. YES YES YES 210 2g 3mg 22g 11g 5g 25g organic edamame (green soybeans) National China

Explore Cuisine Organic Red Lentil Spaghetti $4.99 8 oz. $.62 4 2 oz. YES YES YES 190 1g 0mg 35g 3g <1g 11g organic red lentil flour, organic brown rice flour National Italy

Explore Cuisine Organic Soybean Spaghetti (contains soy) $4.99 8 oz. $.62 4 2 oz. YES YES YES 210 2g 2mg 22g 11g 6g 25g organic soybeans National China

Garofalo Gluten-Free Spaghetti $4.99 16 oz. $.31 8 2 oz. YES 190 <1g 0mg 46g 4 g 1g 4 g corn flour, rice flour, quinoa, cornstarch, mono and diglycerides International Italy

GoGo Quinoa Spaghetti $3.50 8 oz. $.44 4 2 oz. YES YES YES 200 1g 5mg 44g 1g 0g 5g organic white rice flour, organic quinoa flour International Canada

Goldbaum’s Brown Rice Pasta Spaghetti $2.99 16 oz. $.19 8 2 oz. YES YES 190 <1g 3mg 43g <1g <1g 4.8g brown rice, rice bran Regional Canada

Great Value Gluten Free Spaghetti $1.42 16 oz. $.09 8 2 oz. YES 190 <1g 0mg 45g 0g <1g 3g corn National Romania

Heartland Gluten Free Corn and Rice Pasta Blend Spaghetti $1.98 12 oz. $.17 6 2 oz. 200 1g 0mg 45g 1g 0g 3g corn flour, rice flour, mono and diglycerides Regional Italy

Hodgson Mill Brown Rice Spaghetti with Golden Milled Flax Seed $3.39 8 oz. $.42 4 2 oz. YES YES 209 1g 0mg 44g 2g 0g 5g whole grain brown rice flour, golden milled flax seed National

Jovial Gluten Free Brown Rice Pasta Spaghetti (facility processes soy) $4.39 12 oz. $.37 6 2 oz. YES YES YES 210 2g 0mg 43g 2g 0g 5g organic brown rice flour National Italy

Le Veneziane Gluten Free Corn Pasta Spaghetti $3.49 8.8 oz. $.40 4.5 2 oz. YES YES 200 <1g 0mg 45g 1g 0g 4 g corn flour, mono and diglycerides of fatty acids of vegetable origin Regional Italy

Live Gfree Gluten Free Brown Rice Spaghetti $1.89 16 oz. $.12 8 2 oz. YES 200 1.5 g 0 mg 43 g 2 g 0 g 1 g brown rice, rice bran Regional Canada

Living Now Organic Quinoa Spaghetti $4.99 8 oz. $.62 4 2 oz. YES YES YES 200 1 g 5 mg 43 g 2 g 0 g 5 g organic rice, organic quinoa, organic amaranth National

Lundberg Organic Brown Rice Pasta Spaghetti $4.39 10 oz. $.44 5 2 oz. YES YES YES 190 3 g 0 mg 41 g 4 g 1 g 4 g organic brown rice flour National

If your favorite pasta brand isn’t mentioned here, email us at [email protected]. We’ll connect with the manufacturer and update the chart online. Prices can vary by store and region.

46 www.GlutenFreeandMore.com October/November 2017

Spaghetti Nutrition per Serving

Pasta Ingredients In alphabetical order, these gluten-free spaghetti brands are our top picks, based on taste, texture and Package Price Package Weight Package per Ounce Price Approx. Servings per Package Serving Size Certified GF If Not Certified, Made in GF Facility Dedicated Non-GMO Verified Project If Non-GMO not, Claim Certified Organic Calories Fat Sodium Carbs Fiber Sugar Protein Distribution of Product reheat-ability. Ancient Harvest Gluten-Free Organic Supergrain Pasta Spaghetti $3.99 8 oz. $.50 4 2 oz. YES YES YES 210 1g 0mg 46g 4 g <1g 4g organic corn flour, organic quinoa flour National  Andean Dream Quinoa Pasta Ancient Harvest POW! Pasta Green Lentil Spaghetti $4.49 8 oz. $.56 4 2 oz. YES YES 200 1g 0mg 35g 7g 1g 14g green lentil flour, organic quinoa flour National andeandream.com National Bolivia Andean Dream Quinoa Pasta Organic Spaghetti $4.39 8 oz. $.55 4 2 oz. YES YES YES 207 1g 0mg 42g 3g 3g 6g organic white rice flour, organic quinoa flour  Barilla Gluten-Free Spaghetti Banza Spaghetti $3.49 8 oz. $.44 4 2 oz. YES YES 190 3.5g 60mg 32g 8g 5g 14g chickpeas, tapioca, pea protein, xanthan gum National barilla.com  BiAglut Spaghetti Barilla Gluten Free Spaghetti $1.99 12 oz. $.17 6 2 oz. YES YES 200 1g 0mg 44g 1g 0g 4g corn flour, rice flour, mono and diglycerides National biaglutusa.com Bgreen Food Black Rice Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz YES YES YES 303 3g 5mg 63g 2g 1g 6g organic black rice flour, organic brown rice flour, organic rice flour Regional  Bionaturae Organic Gluten-Free Spaghetti Bgreen Food Brown Rice Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz YES YES YES 250 2g 0mg 53g 1g 1g 5g organic brown rice flour, organic rice flour Regional bionaturae.com Bgreen Food Buckwheat Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz. YES YES YES 266 2g 0mg 50g 8g 1g 12g organic buckwheat flour Regional  DeLallo Gluten-Free Pasta Whole Grain Rice Spaghetti delallo.com Bgreen Food Millet Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz. YES YES YES 279 3g 0mg 54g 5g 1g 9g organic brown rice flour, organic millet flour, organic rice flour Regional  Garofalo Gluten-Free Spaghetti Bgreen Food White Rice Angel Hair Pasta $3.89 8.8 oz. $.44 3 2.9 oz. YES YES YES 282 2 g 0mg 60g 1g 1g 6g organic rice flour Regional pastagarofalo.it/us_en BiAglut Spaghetti (not recommended for peanut allergies) $7.50 17.6 oz. $.43 9 2 oz. YES 200 1g 20mg 43g 2g 1g 3g cornstarch, potato flour, lupin flour, lupin proteins, mono and diglycerides International Italy  Jovial Gluten-Free Brown Rice Pasta Spaghetti organic rice flour, organic potato starch, organic rice starch, organic soy jovialfoods.com Bionaturae Organic Gluten Free Spaghetti (contains soy) $4.49 12 oz. $.37 6 2 oz. YES YES YES 200 1g 0mg 42g 2g 1g 5g National Italy flour  La Veneziane Gluten-Free Corn Pasta Spaghetti Bonavita Gluten Free Spaghetti Pasta from Sam Mills $2.99 12 oz. $.25 6 2 oz. YES YES 190 <1g 0mg 44g 2g 1g 3g corn flour Regional Romania molinodiferro.com/en Dakota Growers Pasta Co. Gluten Free Organic Spaghetti $2.39 12 oz. $.20 6 2 oz. YES YES YES 200 1g 0mg 44g 1g 0g 4g organic corn flour, organic rice flour Regional Italy  Living Now Organic Quinoa Spaghetti nowfoods.com whole grain brown rice flour, rice flour, rice bran, whole grain amaranth DeBoles Gluten Free Multigrain Spaghetti $3.84 8 oz. $.48 4 2 oz. YES YES 200 2g 20mg 43g 3g 0g 5g National flour, whole grain quinoa flour, xanthan gum, vitamin and mineral mix  Ronzoni Gluten-Free Spaghetti whole grain brown rice flour, rice flour, whole grain quinoa flour, flax seed, ronzoni.com DeBoles Gluten Free Quinoa Plus Golden Flax Spaghetti $3.84 8 oz. $.48 4 2 oz. YES YES 200 2g 10mg 43g 3g 0g 5g National xanthan gum, ascorbic acid  Schar Bonta d’Italia Gluten-Free Spaghetti DeBoles Gluten Free Rice Angel Hair $3.84 8 oz. $.48 4 2 oz. YES YES 210 <1g 15mg 46g 2g 0g 4g whole grain brown rice four, rice flour National schaer.com DeBoles Gluten Free Rice Spaghetti $3.84 8 oz. $.48 4 2 oz. YES YES 210 1g 15mg 46g 2g 0g 4g whole grain brown rice four, rice flour National  Tinkyada Brown Rice Spaghetti tinkyada.com DeLallo Gluten Free Pasta Corn and Rice Spaghetti $3.95 12 oz. $.33 6 2 oz. YES YES 200 1.5g 0mg 44g 1g 0g 3g corn flour, rice flour National Italy DeLallo Gluten Free Pasta Whole Grain Rice Spaghetti $3.95 12 oz. $.33 6 2 oz. YES YES 210 2g 0mg 43g 3g 0g 5g brown rice flour National Italy Explore Cuisine Organic Black Bean Spaghetti (may contain soy) $4.99 8 oz. $.62 4 2 oz. YES YES YES 215 2g 4mg 23g 12g 4g 25g organic black beans National China Allergy-Friendly organic chickpea flour, organic brown rice flour, organic tapioca starch, Explore Cuisine Organic Chickpea Spaghetti $4.99 8 oz. $.62 4 2 oz. YES YES YES 200 2.5g 30mg 35g 5g <1g 11g National Italy Noodles organic pea protein Most gluten-free pastas made with grains like rice or Explore Cuisine Organic Edamame Spaghetti (contains soy) $4.99 8 oz. $.62 4 2 oz. YES YES YES 210 2g 3mg 22g 11g 5g 25g organic edamame (green soybeans) National China quinoa are free from the top 8 allergens. A handful of Explore Cuisine Organic Red Lentil Spaghetti $4.99 8 oz. $.62 4 2 oz. YES YES YES 190 1g 0mg 35g 3g <1g 11g organic red lentil flour, organic brown rice flour National Italy products contain soy. At least one contains lupin, an ingredient that some recommend avoiding if you have a Explore Cuisine Organic Soybean Spaghetti (contains soy) $4.99 8 oz. $.62 4 2 oz. YES YES YES 210 2g 2mg 22g 11g 6g 25g organic soybeans National China peanut allergy. Many popular gluten-free pastas contain Garofalo Gluten-Free Spaghetti $4.99 16 oz. $.31 8 2 oz. YES 190 <1g 0mg 46g 4 g 1g 4 g corn flour, rice flour, quinoa, cornstarch, mono and diglycerides International Italy corn. While corn isn’t considered a top 8 allergen, many GoGo Quinoa Spaghetti $3.50 8 oz. $.44 4 2 oz. YES YES YES 200 1g 5mg 44g 1g 0g 5g organic white rice flour, organic quinoa flour International Canada readers avoid it. Always check ingredient labels and call the manufacturer if you have food allergies. Goldbaum’s Brown Rice Pasta Spaghetti $2.99 16 oz. $.19 8 2 oz. YES YES 190 <1g 3mg 43g <1g <1g 4.8g brown rice, rice bran Regional Canada

Great Value Gluten Free Spaghetti $1.42 16 oz. $.09 8 2 oz. YES 190 <1g 0mg 45g 0g <1g 3g corn National Romania

Heartland Gluten Free Corn and Rice Pasta Blend Spaghetti $1.98 12 oz. $.17 6 2 oz. 200 1g 0mg 45g 1g 0g 3g corn flour, rice flour, mono and diglycerides Regional Italy Specialty Pastas Paleo-Style Our primal ancestors would have loved Hodgson Mill Brown Rice Spaghetti with Golden Milled Flax Seed $3.39 8 oz. $.42 4 2 oz. YES YES 209 1g 0mg 44g 2g 0g 5g whole grain brown rice flour, golden milled flax seed National Cappello’s, a paleo-friendly brand of frozen pasta made Jovial Gluten Free Brown Rice Pasta Spaghetti (facility processes soy) $4.39 12 oz. $.37 6 2 oz. YES YES YES 210 2g 0mg 43g 2g 0g 5g organic brown rice flour National Italy from almond flour, eggs and tapioca flour. Cappello’s

Le Veneziane Gluten Free Corn Pasta Spaghetti $3.49 8.8 oz. $.40 4.5 2 oz. YES YES 200 <1g 0mg 45g 1g 0g 4 g corn flour, mono and diglycerides of fatty acids of vegetable origin Regional Italy offers fettuccine, gnocchi and lasagna sheets, available in the freezer section of many supermarkets. Live Gfree Gluten Free Brown Rice Spaghetti $1.89 16 oz. $.12 8 2 oz. YES 200 1.5 g 0 mg 43 g 2 g 0 g 1 g brown rice, rice bran Regional Canada Living Now Organic Quinoa Spaghetti $4.99 8 oz. $.62 4 2 oz. YES YES YES 200 1 g 5 mg 43 g 2 g 0 g 5 g organic rice, organic quinoa, organic amaranth National

Lundberg Organic Brown Rice Pasta Spaghetti $4.39 10 oz. $.44 5 2 oz. YES YES YES 190 3 g 0 mg 41 g 4 g 1 g 4 g organic brown rice flour National

If your favorite pasta brand isn’t mentioned here, email us at [email protected]. We’ll connect with the manufacturer and update the chart online. Prices can vary by store and region.

October/November 2017 GLUTEN FREE & MORE 47

Spaghetti Nutrition per Serving Pasta Ingredients Distribution Product of Fat Fiber Protein Package Price Package Weight Package Non-GMO Verified Project Dedicated GF Facility Dedicated If Not Certified, Made in If Non-GMO not, Claim Calories Carbs Sugar Servings per Package Sodium Certified GF Certified Organic Approx. Price per Ounce Price Approx. Serving Size

Mrs Leeper's Corn Spaghetti $4.49 12 oz. $.37 6 2 oz. YES YES 200 <1g 0mg 46g 2g 1g 3g organic corn flour National Italy organic white rice flour, organic pea protein, organic sprouted brown rice Pamela’s Products Organic Gluten-Free Spaghetti $4.29 8 oz. $.54 4 2 oz. YES YES YES 200 1g 60mg 40g 1g 0g 8g National flour Pastariso Brown Rice Pasta Spaghetti $3.49 16 oz. $.22 8 2 oz. YES YES 190 <1g 5mg 42g 3g 3g 4g whole-grain brown rice flour National Rizopia Organic Wild Rice Pasta Spaghetti $4.49 16 oz. $.28 8 2 oz. YES YES YES 190 0g 3mg 43g 1g 0g 4.8g organic brown rice, organic wild rice Regional Canada Rizopia Quinoa Organic Brown Rice Pasta Spaghetti $3.99 12 oz. $.33 6 2 oz. YES YES YES 200 1.5g 0mg 43g 2g 0g 5g organic brown rice, organic quinoa Regional Canada white rice flour, brown rice flour, corn flour, quinoa flour, mono and Ronzoni Gluten Free Spaghetti $1.99 12 oz. $.17 6 2 oz. YES 200 1.5g 0mg 44g 2g 0g 4g National diglycerides Sam Mills Pasta d’Oro Gluten Free Spaghetti $3.19 16 oz. $.20 8 2 oz. YES YES 190 <1g 0mg 44g 0g 1g 3g corn flour Regional Romania Schar Bonta d'Italia Gluten Free Spaghetti (may contain soy) $2.99 12 oz. $.25 6 2 oz. YES YES 200 1g 0mg 43g 1g 0g 4g corn flour, rice flour, vegetable palm oil National Italy Simple Truth Organic Gluten Free Spaghetti $2.99 12 oz. $.25 6 2 oz. YES YES 200 2g 0mg 41g 3g 2g 5g organic brown rice flour, organic amaranth flour, organic quinoa flour National Italy Simply Balanced Gluten Free Multigrain Spaghetti with $1.99 8 oz. $.25 4 2 oz. YES 200 1g 0mg 45g 1g 3g 4g corn flour, rice flour, quinoa flour, mono and diglycerides National Italy Quinoa (may contain egg & soy) Simply Balanced Organic Gluten Free Brown Rice Spaghetti $2.49 12 oz. $.21 6 2 oz. YES YES 190 1.5g 10mg 41g 2g 2g 4g organic brown rice flour National Italy Tinkyada Brown Rice Pasta Spaghetti Style with Rice Bran $3.99 16 oz. $.25 8 2 oz. YES 210 2g 0mg 44g 2g 0g 4g brown rice, rice bran National Canada Tinkyada Brown Rice Pasta Spinach Spaghetti Style $4.29 12 oz. $.36 6 2 oz. YES 210 2g 50mg 44g 3g 1g 5g brown rice, spinach powder National Canada Tinkyada Organic Brown Rice Pasta Spaghetti Style $4.29 12 oz. $.36 6 2 oz. YES YES YES 210 2g 0mg 44g 3g 0g 4g organic brown rice National Canada Tolerant Foods Organic Black Bean Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 1.3g 0mg 42g 13g 0g 19g organic black bean flour, organic pea flour National Tolerant Foods Organic Chickpea Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 3g 13mg 60g 10g 2g 14g organic chickpea flour, organic white rice flour National Tolerant Foods Organic Green Lentil Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 2.5g 0mg 51g 16g 0g 18g organic green lentil flour, organic pea flour National Tolerant Foods Organic Red Lentil Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 2.5g 0mg 51g 16g 0g 18g organic red lentil flour, organic pea flour National Trader Joe’s Organic Brown Rice & Quinoa Spaghetti Pasta $2.99 16 oz. $.19 8 2 oz. YES YES 200 1.5g 0mg 43g 2g 0g 5g organic brown rice, organic quinoa flour National Canada Trader Joe's Organic Brown Rice Spaghetti Pasta $1.99 16 oz. $.12 8 2 oz. YES YES 200 1.5g 0mg 43g 2g 0g 4g organic brown rice National Canada Tresomega Nutrition Organic Gluten Free Quinoa Spaghetti $4.29 8 oz. $.54 4 2 oz. YES YES YES 207 1g 0mg 42g 3g 0g 6g organic rice, organic quinoa, organic amaranth Regional Bolivia Pasta TruRoots Gluten Free Ancient Grain Pasta Spaghetti $3.99 8 oz. $.50 4 2 oz. YES YES YES 200 2g 0mg 41g 2g 0g 4g organic brown rice, organic quinoa, organic amaranth, organic corn National Italy Frozen or Refrigerated Noodles flour mix (whole millet flour, tapioca flour, teff flour, organic sorghum flour, Manini’s Linguini (contains egg) $6.99 9 oz. $.78 3 3 oz. YES YES 250 6g 370mg 45g 3g 3g 6g organic amaranth flour) potato starch, organic cane sugar, xanthan gum, National sea salt, eggs, egg yolks, extra virgin olive oil, cultured cane sugar, salt brown rice flour, potato starch, tapioca starch, whole egg, xanthan gum, RP's Pasta Gluten-Free Linguini (contains egg) $4.99 9 oz. $.55 3 3 oz. YES 220 2g 530mg 47g 3g 0g 6g National salt, glucono-delta-lactone Paleo Noodles Cappello's Fettuccine (contains eggs, nuts) $9.99 9 oz. $1.11 4.5 2 oz. YES YES 190 11g 240mg 21g 3g 1g 6g almond flour, cage-free eggs, tapioca flour, xanthan gum, sea salt National Low Carb/No-Carb Noodles Better Than Pasta Spaghetti $2.99 13.6 oz. $.22 3 3.5 oz. 9 0g 0g 0g 4g 0g <1g organic konjac flour, organic oat fiber Regional UK

House Foods Smart Noodle Spaghetti Shirataki $2.49 8 oz. $.31 2 4 oz. YES YES 20 1g 5mg 6g 6g 0g 2g oat fiber, yam flour, milled flaxseed, rice bran fiber, calcium hydroxide National tofu (soybeans, calcium sulfate, glucono delta lactone), yam flour, calcium House Foods Tofu Shirataki Spaghetti (contains soy) $1.99 8 oz. $.25 2 4 oz YES YES 10 <1g 15mg 3g 2g 0g <1g National hydroxide

Miracle Noodle Angel Hair Shirataki Pasta $2.99 7 oz. $.43 2.3 3 oz. YES YES 0 0g 0g <1g 0g 0g <1g glucomannan, calcium additive National

Skinny Pasta Noodles Shape Konjac Noodles $3.33 7.05 oz. $.47 2 3.5 oz. YES 10 0g 15mg 5g 5g 0g 0g konjac, tapioca, calcium hydroxide, citric acid Regional China

Zero Noodles Original $2.59 7.05 oz. $.37 2 3.5 oz. 7.9 0g 0g <1g 3.6g 0g 0g konnyaku glucomannan flour, food grade calcium hydroxide International UK

If your favorite pasta brand isn’t mentioned here, email us at [email protected]. We’ll connect with the manufacturer and update the chart online. Prices can vary by store and region.

48 www.GlutenFreeandMore.com

Spaghetti Nutrition per Serving Pasta Ingredients Grain-Free Some pasta brands are made without typical grains like rice, quinoa or corn. Brands like Distribution Product of Fat Fiber Protein Package Price Package Weight Package Non-GMO Verified Project Dedicated GF Facility Dedicated If Not Certified, Made in If Non-GMO not, Claim Calories Carbs Sugar Servings per Package Sodium Certified GF Certified Organic Approx. Price per Ounce Price Approx. Serving Size Banza, Explore Cuisine, Tolerant Foods and newcomer Mrs Leeper's Corn Spaghetti $4.49 12 oz. $.37 6 2 oz. YES YES 200 <1g 0mg 46g 2g 1g 3g organic corn flour National Italy Cybele’s Free to Eat vegetable superfood pasta contain chickpeas, lentils or vegetables, not grains. organic white rice flour, organic pea protein, organic sprouted brown rice Pamela’s Products Organic Gluten-Free Spaghetti $4.29 8 oz. $.54 4 2 oz. YES YES YES 200 1g 60mg 40g 1g 0g 8g National flour Pastariso Brown Rice Pasta Spaghetti $3.49 16 oz. $.22 8 2 oz. YES YES 190 <1g 5mg 42g 3g 3g 4g whole-grain brown rice flour National Zoodles An easy and cost-efficient paleo-friendly and grain-free pasta replacement is zucchini noodles, Rizopia Organic Wild Rice Pasta Spaghetti $4.49 16 oz. $.28 8 2 oz. YES YES YES 190 0g 3mg 43g 1g 0g 4.8g organic brown rice, organic wild rice Regional Canada also called zoodles. Purchase a vegetable spiralizer Rizopia Quinoa Organic Brown Rice Pasta Spaghetti $3.99 12 oz. $.33 6 2 oz. YES YES YES 200 1.5g 0mg 43g 2g 0g 5g organic brown rice, organic quinoa Regional Canada and a handful of zucchini and get ready for some white rice flour, brown rice flour, corn flour, quinoa flour, mono and Ronzoni Gluten Free Spaghetti $1.99 12 oz. $.17 6 2 oz. YES 200 1.5g 0mg 44g 2g 0g 4g National manual labor. We recommend OXO’s Good Grips diglycerides Handheld Spiralizer and KitchenAid’s Spiralizer Plus Sam Mills Pasta d’Oro Gluten Free Spaghetti $3.19 16 oz. $.20 8 2 oz. YES YES 190 <1g 0mg 44g 0g 1g 3g corn flour Regional Romania attachment. If you want zoodles without the work, look Schar Bonta d'Italia Gluten Free Spaghetti (may contain soy) $2.99 12 oz. $.25 6 2 oz. YES YES 200 1g 0mg 43g 1g 0g 4g corn flour, rice flour, vegetable palm oil National Italy for them in your grocery store’s prepared meal section. Simple Truth Organic Gluten Free Spaghetti $2.99 12 oz. $.25 6 2 oz. YES YES 200 2g 0mg 41g 3g 2g 5g organic brown rice flour, organic amaranth flour, organic quinoa flour National Italy You can often find zoodles made from zucchini, sweet Simply Balanced Gluten Free Multigrain Spaghetti with $1.99 8 oz. $.25 4 2 oz. YES 200 1g 0mg 45g 1g 3g 4g corn flour, rice flour, quinoa flour, mono and diglycerides National Italy potatoes and even carrots, all at a marked-up price for Quinoa (may contain egg & soy) convenience. Simply Balanced Organic Gluten Free Brown Rice Spaghetti $2.49 12 oz. $.21 6 2 oz. YES YES 190 1.5g 10mg 41g 2g 2g 4g organic brown rice flour National Italy Tinkyada Brown Rice Pasta Spaghetti Style with Rice Bran $3.99 16 oz. $.25 8 2 oz. YES 210 2g 0mg 44g 2g 0g 4g brown rice, rice bran National Canada Low Carb/No-Carb A serving of typical grain- Tinkyada Brown Rice Pasta Spinach Spaghetti Style $4.29 12 oz. $.36 6 2 oz. YES 210 2g 50mg 44g 3g 1g 5g brown rice, spinach powder National Canada containing pasta delivers about 40 grams of carbo- Tinkyada Organic Brown Rice Pasta Spaghetti Style $4.29 12 oz. $.36 6 2 oz. YES YES YES 210 2g 0mg 44g 3g 0g 4g organic brown rice National Canada hydrates. Shirataki pasta (made from the konjac yam) is gluten-free pasta with reduced carbs. These Tolerant Foods Organic Black Bean Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 1.3g 0mg 42g 13g 0g 19g organic black bean flour, organic pea flour National transparent rice-like noodles are usually best when Tolerant Foods Organic Chickpea Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 3g 13mg 60g 10g 2g 14g organic chickpea flour, organic white rice flour National rinsed thoroughly and used in stir-fry. Don’t let their Tolerant Foods Organic Green Lentil Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 2.5g 0mg 51g 16g 0g 18g organic green lentil flour, organic pea flour National initial pungent aroma put you off. Try Better Than Tolerant Foods Organic Red Lentil Pasta Spaghetti $4.99 8 oz. $.62 2.5 3 oz. YES YES YES 281 2.5g 0mg 51g 16g 0g 18g organic red lentil flour, organic pea flour National Pasta, House Foods, Miracle Noodle and Skinny Trader Joe’s Organic Brown Rice & Quinoa Spaghetti Pasta $2.99 16 oz. $.19 8 2 oz. YES YES 200 1.5g 0mg 43g 2g 0g 5g organic brown rice, organic quinoa flour National Canada Pasta. Trader Joe's Organic Brown Rice Spaghetti Pasta $1.99 16 oz. $.12 8 2 oz. YES YES 200 1.5g 0mg 43g 2g 0g 4g organic brown rice National Canada Tresomega Nutrition Organic Gluten Free Quinoa Spaghetti $4.29 8 oz. $.54 4 2 oz. YES YES YES 207 1g 0mg 42g 3g 0g 6g organic rice, organic quinoa, organic amaranth Regional Bolivia Pasta Safety & Certification TruRoots Gluten Free Ancient Grain Pasta Spaghetti $3.99 8 oz. $.50 4 2 oz. YES YES YES 200 2g 0mg 41g 2g 0g 4g organic brown rice, organic quinoa, organic amaranth, organic corn National Italy Over half our readers look for pasta that’s certified gluten-free. Fortunately, Frozen or Refrigerated Noodles many non-certified brands are made flour mix (whole millet flour, tapioca flour, teff flour, organic sorghum flour, Manini’s Linguini (contains egg) $6.99 9 oz. $.78 3 3 oz. YES YES 250 6g 370mg 45g 3g 3g 6g organic amaranth flour) potato starch, organic cane sugar, xanthan gum, National in dedicated gluten-free facilities. If sea salt, eggs, egg yolks, extra virgin olive oil, cultured cane sugar, salt you don’t see a gluten-free certifica- brown rice flour, potato starch, tapioca starch, whole egg, xanthan gum, tion on the package, call the customer RP's Pasta Gluten-Free Linguini (contains egg) $4.99 9 oz. $.55 3 3 oz. YES 220 2g 530mg 47g 3g 0g 6g National salt, glucono-delta-lactone service number to determine how the Paleo Noodles pasta is manufactured. Cappello's Fettuccine (contains eggs, nuts) $9.99 9 oz. $1.11 4.5 2 oz. YES YES 190 11g 240mg 21g 3g 1g 6g almond flour, cage-free eggs, tapioca flour, xanthan gum, sea salt National Note that gluten-free labeling reg- ulations and symbols vary by country, Low Carb/No-Carb Noodles which impacts the package labeling Better Than Pasta Spaghetti $2.99 13.6 oz. $.22 3 3.5 oz. 9 0g 0g 0g 4g 0g <1g organic konjac flour, organic oat fiber Regional UK of international brands. You may see House Foods Smart Noodle Spaghetti Shirataki $2.49 8 oz. $.31 2 4 oz. YES YES 20 1g 5mg 6g 6g 0g 2g oat fiber, yam flour, milled flaxseed, rice bran fiber, calcium hydroxide National unfamiliar symbols on the package tofu (soybeans, calcium sulfate, glucono delta lactone), yam flour, calcium of imported products. House Foods Tofu Shirataki Spaghetti (contains soy) $1.99 8 oz. $.25 2 4 oz YES YES 10 <1g 15mg 3g 2g 0g <1g National hydroxide

Miracle Noodle Angel Hair Shirataki Pasta $2.99 7 oz. $.43 2.3 3 oz. YES YES 0 0g 0g <1g 0g 0g <1g glucomannan, calcium additive National

Skinny Pasta Noodles Shape Konjac Noodles $3.33 7.05 oz. $.47 2 3.5 oz. YES 10 0g 15mg 5g 5g 0g 0g konjac, tapioca, calcium hydroxide, citric acid Regional China

Zero Noodles Original $2.59 7.05 oz. $.37 2 3.5 oz. 7.9 0g 0g <1g 3.6g 0g 0g konnyaku glucomannan flour, food grade calcium hydroxide International UK

If your favorite pasta brand isn’t mentioned here, email us at [email protected]. We’ll connect with the manufacturer and update the chart online. Prices can vary by store and region.

October/November 2017 GLUTEN FREE & MORE 49 Organic + Non-GMO Start about 3 minutes before the time There are many organic and non-GMO Pasta given on your package instructions. Dried pasta should be cooked through but still be brands of gluten-free pasta. While not all firm to the bite. Fresh pasta will rise to the are certified organic or Non-GMO Project Cooking surface when it’s ready; it should be chewy Verified, they often show the words and have a uniform color throughout. “organic” or “non-GMO” on their packaging. Tips ➥ Reserve the pasta water. Save Organic labeling regulations, symbols 1 cup of cooking liquid to add to your and words vary by country for international sauce for seasoning and to thin the sauce, brands. Gluten-free pasta introduces if needed. culinary nuances. Should you rinse ➥ Don’t rinse cooked pasta. Unless cooked pasta? Do you add oil to the package instructions say otherwise, the cooking water? Do you add avoid rinsing the pasta. It eliminates the salt? Which cut of pasta and which flavorful starch that helps the sauce adhere. Where to Buy ingredient blend is best suited for It also cools the pasta. Exceptions: If you’re making a pasta salad or if the pasta is going Most readers purchase their gluten-free which sauces and dishes? to sit for a while before you serve it. pasta at traditional grocery stores, where ➥ Reheat the pasta. If you know there are often a handful of gluten-free Always follow the package instructions, of that the pasta will be reheated, undercook brands available. course. But these tips will bring you closer it. Reheat leftover pasta that hasn’t been Many of our favorite to gluten-free pasta perfection. tossed with sauce (up to 3 days after cook- pastas are available at natural ➥ Use a large pot of water. Boil 6 ing) by placing it in a metal strainer and grocery stores (think Whole quarts of water for each pound of pasta. dipping it in a pot of boiling water until it’s Foods, Sprouts, Natural Make sure the water comes to a full rolling warmed through, about 30 seconds. Grocers, Fresh Thyme Farmers boil before adding the pasta. Return water Revive leftover pasta mixed with sauce Market, etc.). Amazon.com, to a boil quickly after adding the pasta. (up to 3 days after cooking) by putting it ➥ Salt the water. Pasta that isn’t vitacost.com, thrivemarket. into a shallow ovenproof dish, covering it salted tastes flat, so don’t skip this step. For com, jet.com and gluten- with foil and baking at 350°F until heated every pound of pasta, figure on 1 to 2 table- through, about 20 minutes. (Remove the free online retailers like spoons of salt in the water. foil and add a sprinkle of Parmesan or glutenfreemall.com and ➥ Don’t add oil to the water. cheese of choice before the last 5 minutes.) glutenfreepalace.com offer a variety of Unless otherwise specified on your package You can also warm pasta and sauce, unique pastas not found at traditional directions, keep oil out of the boiling water. covered, in a microwave or in a greased grocery stores. For imported varieties, try It keeps the sauce from evenly coating your pan over medium-low heat, stirring online distributors like quattrobimbi.com pasta. occasionally. and pastacheese.com. ➥ Prevent clumping. Right after If you want leftover pasta to hold up for you add the pasta to the boiling water, stir the next day, coat it with sauce or oil before it. Then stir it occasionally throughout the refrigerating. Paying the Price cooking time. ➥ How much sauce? This is a matter Twenty-five percent of our ➥ Don’t break spaghetti to fit into of personal preference. For wheat pasta, the readers put a premium on the pot. Let the ends stick out until the general rule is if the sauce is chunky, start price, preferring affordability submerged sections soften, about 1 min- with 11/2 to 2 cups of sauce per pound of over taste, texture, certi- ute. Then stir to bend the pasta and push it pasta. If the sauce is smooth or very rich, fication and ingredients. underwater. use 1 to 11/2 cups per pound of pasta. For We found a wide price ➥ Test for doneness frequently. gluten-free pasta, you may want to double range for gluten-free pasta. Prices also vary by store and by region. Brands sold at traditional grocery stores or big box stores, like Walmart and Target, are generally similar in price to Prepared Pasta These pastas typically contain egg and/or conventional gluten-full pasta. Specialty Prepared pasta is available refrigerated or dairy. pastas, especially those manufactured frozen in various shapes, styles and flavors. Conte’s offers a myriad of frozen ravioli overseas, can be pricey, particularly when Manini’s and RP’s Pasta are available in the and stuffed shells, along with individual you add in the shipping. With some refrigerated section of your supermarket. microwave meals. Caesar’s Pasta sells frozen imported brands, shipping costs are several (Don’t miss Manini’s Lemon Thyme Linguini!) stuffed shells, ravioli, cannelloni and lasagna ON BROKER FORK THINKSTOCK/ISTOCK/THE © PASTA THINKSTOCK/ISTOCK; MONEY © ANDBAG SHOPPING PHOTOS CART times the price of the pasta itself. Always In the frozen section, you can find Cappello’s for both the oven and microwave. It also investigate shipping fees before purchasing paleo noodles, lasagna sheets and gnocchi, offers certified vegan gluten-free potato and pasta online. along with DePuma’s ravioli and tortelloni. spinach gnocchi.

50 www.GlutenFreeandMore.com October/November 2017 or triple that amount to get the maximum flavor from the dish. “Feel free to ‘drown’ your gluten-free pasta in veggies and sauce,” says Robin Asbell, author of Gluten-Free Pasta. “I’ve used up to 4 or 5 cups on a pound of spaghetti, penne or shells.” ➥ Combine pasta with sauce. Have the sauce piping hot and the pasta drained and steaming. Toss them together in a large bowl and serve. For great flavor, finish cooking the pasta by simmering it in the sauce. Start with pasta that’s undercooked by 3 or 4 minutes. Keep an eye on the pasta so it doesn’t cook too long—or it can turn to mush. Pasta will continue cooking after it’s removed from the stove, so transfer it to the serving dish quickly. ➥ Choose the right shape. Pasta with lots of crevices, like rotini and shells, is great for chunky sauces. Thinner sauces, cream sauces and pesto sauces work best with long pasta. Angel hair pasta is best with smooth, light sauces; it falls apart under the weight of a heavy sauce. Lasagna and jumbo shells are up to the task—load them with cheese, sauce, meat and spinach. ➥ Make pasta salad. Short cuts of pasta, like shells and elbows, are ideal for pasta salads. For best results, try corn pasta like Le Veneziane, a blend of corn and rice like Barilla or imported rice pasta like Jovial. Undercook the pasta by 2 to 3 minutes or until al dente. Rinse in cold water and drain well. Toss with 2 to 3 tablespoons of olive oil. Add dressing and any remaining ingre- dients just before serving. To make a pasta salad ahead of time, refrigerate the cooked and drained pasta (tossed with olive oil) separately; fold in remaining ingredients just before serving.

— Beth Hillson, GF&M Food Editor

Homemade Noodles About 10 percent of our readers make their own gluten-free noodles from scratch. If you want to try making your own, search “gluten free pasta” on GlutenFreeandMore.com to find our favorite homemade pasta recipes. Save time with the Philips Viva Collection Pasta and Noodle Maker.

October/November 2017 GLUTEN FREE & MORE 51 By Carol Fenster Desserts for Two Delicious gluten-free recipes for small households

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

Bing Cherry Clafoutis PHOTOGRAPHY BY TOM TOM BY PHOTOGRAPHY

52 www.GlutenFreeandMore.com October/November 2017 Don’t let “smallness” dampen your gluten-free culinary spirit. Created to serve two people, these delicious recipes show that small can be mighty—and mighty good!

PREP: 10 MINUTES | BAKE: 20-25 MINUTES Egg-Free Bing Cherry Clafoutis For Egg-Free Bing Cherry Clafoutis, omit 1 egg. Reduce oil MAKES 2 SERVINGS to 11/2 teaspoons. Add 1 tablespoon of cornstarch or arrowroot Use fresh, pitted Bing cherries (sometimes called dark or powder to the 2 tablespoons of milk in the recipe and blend sweet cherries) when in season. Other times of year, use well. Add this mixture to other wet ingredients in step 3. After canned or frozen cherries (thawed and drained). This recipe baking, refrigerate cooled clafoutis for 1 hour. Serve chilled or is quite versatile; vary the fruit to your liking. It can be made at room temperature. TIP: If using non-stick ramekins, line the egg-free; see instructions. bottoms with parchment paper before filling.

1/2 cup fresh or frozen Bing cherries (thawed and Variations drained, if frozen) For Chocolate-Cherry Clafoutis, replace vanilla with 1 1 large egg, room temperature teaspoon cherry brandy (kirschwasser). Add 1 tablespoon 2 tablespoons milk of choice (the richer, the cocoa to the flour blend. Bake as directed. better), room temperature 1 tablespoon canola oil For Festive Liqueur-Laced Clafoutis, vary the fruit and add 1 teaspoon pure vanilla extract or pure almond 1 teaspoon of a complementary liqueur to the batter. Some extract ideas to try: 21/2 tablespoons granulated sugar + 2 teaspoons Cherries and cherry brandy (kirschwasser) for sprinkling Pears and pear liqueur 2 tablespoons Carol’s Gluten-Free Flour Blend or gluten-free all-purpose flour blend of choice Apricots and apricot brandy or hazelnut liqueur ❧ Pinch of salt (Frangelico) 2 teaspoons sliced almonds, optional Blueberries and lemon liqueur (limoncello) or orange 1 tablespoon confectioners’ sugar, for dusting liqueur (Grand Marnier or triple sec)

1. Place a rack in the middle of oven. Preheat oven to 375°F. Generously grease two 31/2x1¾-inch (4-ounce) Carol’s Gluten-Free Flour Blend ramekins. MAKES 4 CUPS 2. Arrange drained cherries in a single layer in each Store in a tightly lidded container in a dark, dry place up to 2 ramekin. weeks. If you refrigerate or freeze the blend for longer storage 3. In a small bowl, whisk together egg, milk, oil and vanilla (up to 3 months), bring it to room temperature before using. until very smooth. Gradually whisk in 21/2 tablespoons This recipe may be doubled or tripled. sugar, flour blend and salt until very smooth. 4. Divide batter between ramekins, sprinkle with almonds 11/2 cups brown rice flour or sorghum flour (if using) and remaining 2 teaspoons sugar. 11/2 cups potato starch (not potato flour), cornstarch 5. Place in preheated oven and bake until tops are puffy or arrowroot powder and almonds are golden brown, 20 to 25 minutes. Dust 1 cup tapioca starch/flour with confectioners’ sugar. Serve immediately. 1. Whisk ingredients together until well blended.

Each clafoutis contains 258 calories, 10g total fat, 2g saturated Each cup contains 555 calories, 2g total fat, 0g saturated fat, 0g fat, 0g trans fat, 107mg cholesterol, 90mg sodium, 39g carbohy- trans fat, 0mg cholesterol, 5mg sodium, 131g carbohydrate, 3g drate, 1g fiber, 29g sugars, 4g protein, 24Est GL. fiber, 1g sugars, 4g protein, 89Est GL.

October/November 2017 GLUTEN FREE & MORE 53 PREP: 20 MINUTES | BAKE: 30-35 MINUTES

Rustic Peach Pie 1. Make pie crust recipe (page 55). Divide perfect, but it’s important to create MAKES ONE 7-INCH PIE dough in half and freeze the other half for a higher rim around the edges to hold in Sometimes called a galette, this free-form pie another recipe. Chill remaining half, tightly the peach juices.) is one of the simplest to make and is virtually wrapped, 1 hour as directed. 4. Gently toss peach wedges in 2 failproof because it works whether the pie is 2. Place racks in the bottom and middle tablespoons of sugar, cornstarch, salt and a perfect circle or not. That’s why it‘s called positions of the oven. Preheat oven to almond extract. Arrange wedges in a spiral rustic. 375°F. in the pie crust. Sprinkle peaches with 3. Cut a piece of parchment paper to fit remaining 1 tablespoon sugar. 1 recipe Small Double-Crust Pie Crust a 9x13-inch rimmed baking sheet. Place 5. Gently brush milk on the outer crust rim (page 55) parchment on the countertop. Put dough to encourage browning. 1 medium ripe peach, peeled (if on parchment and place a sheet of plastic 6. Place pie in preheated oven on the desired), pitted, and cut into 8 wrap on top of dough to keep the rolling bottom rack and bake 10 minutes. Then wedges pin from sticking to the dough. Using a transfer to the middle rack to bake another 2 tablespoons sugar (or to taste) + 1 rolling pin, roll dough to an 8-inch circle. To 20 to 25 minutes until crust is nicely tablespoon for sprinkling roll, move the rolling pin from the center browned. Remove from oven and gently 2 teaspoons cornstarch or arrowroot of the dough to the outer edge, moving brush melted apple jelly on the peaches powder around the circle in clockwise fashion to to add a little shine. Let pie cool on ❧ Pinch of salt ensure uniform thickness. Transfer the pie baking sheet to room temperature before 1/2 teaspoon pure almond extract or dough (on the parchment) to the baking slicing. HIRSCHFELD pure vanilla extract sheet; remove plastic wrap. Push edges 1 tablespoon milk of choice or beaten of the crust toward the center to create a Pie yields 4 slices. Each slice contains 207 calories, 8g total fat, 4g saturated fat, 0g trans egg, to brush crust 7-inch circle with a rim that is about ¾ inch fat, 8mg cholesterol, 111mg sodium, 34g 1 tablespoon apple jelly, for glazing, high; decoratively flute the rim. (This is a carbohydrate, 1g fiber, 15g sugars, 1g protein,

optional rustic pie, so your circle doesn’t have to be 20Est GL. TOM BY PHOTOGRAPHY

54 www.GlutenFreeandMore.com October/November 2017 PREP: 15 MINUTES PREP: 10 MINUTES | BAKE: 25-30 MINUTES choice. Sprinkle with remaining walnuts for Small Double-Crust Carrot Cake Cupcakes garnish, if desired. Refrigerate leftovers. Pie Crust MAKES 6 CUPCAKES Each cupcake without frosting contains 265 calo- ries, 12g total fat, 3g saturated fat, 0g trans fat, MAKES 2 CRUSTS Most carrot cakes are huge—way too much for small households. But there’s no reason 35mg cholesterol, 171mg sodium, 38g carbohy- This recipe makes a cute, little double- drate, 2g fiber, 20g sugars, 2g protein, 24Est GL. crust pie crust that’s perfect for two you can’t enjoy carrot cake—one of America’s people. Using cow’s milk (rather than favorite flavors—in cupcake form. This recipe Each cupcake with cream cheese frosting con- dairy-free milk) makes the crust brown can be made egg-free; see instructions. To use tains 437 calories, 20g total fat, 8g saturated fat, 0g trans fat, 58mg cholesterol, 209mg sodium, the best. This crust is best when eaten this recipe to make a small carrot cake, see instructions. 64g carbohydrate, 2g fiber, 45g sugars, 3g protein, on the same day it’s baked. 38Est GL. 1/2 cup Carol’s Gluten-Free Flour 3/4 cup Carol’s Gluten-Free Flour Blend Egg-Free Blend (page 53) or gluten-free (page 53) or gluten-free all-purpose blend of choice For Egg-Free Carrot Cake Cupcakes, omit 1 all-purpose flour blend of egg. Add 11/2 tablespoons of arrowroot pow- choice 1/4 cup granulated sugar 1/4 cup packed light brown sugar der or cornstarch to dry ingredients in step 2. 1/3 cup tapioca starch/flour Reduce oil to 2 tablespoons in step 3. 1/4 cup sweet rice flour 1 teaspoon ground cinnamon 1/2 teaspoon xanthan gum Test after baking 30 minutes; if not done, 1 tablespoon sugar increase bake time by 5 to 7 minutes. Remove 1/4 teaspoon salt (1/8 teaspoon if 1/4 teaspoon baking soda 1/4 teaspoon salt from oven and let cool. Chill 30 to 40 minutes. using buttery spread) Bring to room temperature before frosting. 1/8 teaspoon xanthan gum 1 large egg, room temperature ❧ Pinch of baking soda 3 tablespoons canola oil 1/4 cup crushed pineapple, drained For a small Carrot Cake, generously grease 3 tablespoons butter-flavored a 61/2-inch to 7-inch nonstick springform pan shortening (such as Crisco) thoroughly, 2 tablespoons juice reserved (gray, not black). Line the pan with parchment 2 tablespoons unsalted butter or paper and grease the parchment. Prepare buttery spread 1/2 cup finely shredded carrots 1/4 cup sweetened shredded coconut the batter as instructed. Spread batter evenly 3 tablespoons milk of choice in prepared pan and bake 30 to 40 minutes 1-2 teaspoons water, if needed 2 tablespoons finely chopped walnuts or sunflower seeds, divided, optional in preheated oven until a toothpick inserted into the center comes out clean. Cool cake in 1. In a medium bowl, whisk together 1 recipe Cream Cheese Frosting (page 56) or frosting of choice pan on a wire rack 10 minutes. Run a sharp flour blend, tapioca starch/flour, sweet knife around the edges of the pan to loosen rice flour, 1 tablespoon sugar, salt, 1. Place a rack in the middle of the oven. the cake and remove the outer rim. Cool the xanthan gum and baking soda until well cake completely on the wire rack. Gently run blended. Preheat oven to 325°F. Generously grease a 6-cup standard-size nonstick muffin pan (gray, a knife between the pan bottom and cake to 2. With an electric mixer on low speed, loosen. Invert the cake onto a serving plate blend in shortening, butter and 3 not black) or line 6 cups with paper liners. 2. To make the batter, whisk flour blend, and remove the parchment paper. Top with tablespoons milk until mixture forms Cream Cheese Frosting, if desired. small clumps. If you can shape dough granulated sugar, brown sugar, cinnamon, into a cohesive ball with your hands, it’s xanthan gum, baking soda and salt in a ready. If not, beat in water, 1 teaspoon medium bowl until well blended. at a time, until dough can be shaped 3. In a medium bowl, with an electric mixer into a ball without falling apart. on low speed, beat egg, oil and 2 tablespoons 3. Knead dough with your hands until pineapple juice until smooth. Gradually beat it is very smooth. Shape dough into a in flour mixture just until no flour streaks are 1-inch-thick disk. Divide in half, wrap visible. Stir in pineapple, carrots, coconut and each half tightly with plastic wrap and 1 tablespoon chopped walnuts (if using) until refrigerate 1 hour or freeze up to 1 completely blended. Divide batter evenly month. among prepared muffin cups.

HIRSCHFELD 4. Place in preheated oven and bake 25 to Each pie crust (4 slices) contains 601 calo- 30 minutes until a toothpick inserted in the ries, 31g total fat, 17g saturated fat, 0g trans center comes out clean. Cool in pan on a wire fat, 32mg cholesterol, 340mg sodium, 78g rack 10 minutes. Then remove cupcakes from carbohydrate, 1g fiber, 9g sugars, 3g protein, pan and cool completely on a wire rack. Frost 54Est GL. PHOTOGRAPHY BY TOM TOM BY PHOTOGRAPHY with Cream Cheese Frosting or frosting of

October/November 2017 GLUTEN FREE & MORE 55 PREP: 20 MINUTES at medium speed several more minutes Shopping List until frosting is light and fluffy. Cream Cheese Frosting For gluten-free and allergy- MAKES 3 CUP friendly products, check out This wonderful frosting by professional Each tablespoon of cream cheese frosting con- these companies. tains 86 calories, 4g total fat, 2g saturated fat, baker Diane Kittle, owner of Dee’s One 0g trans fat, 12mg cholesterol, 19mg sodium, Buttery Spread Smart Cookie Bakery in Glastonbury, CT, 13g carbohydrate, 0g fiber, 12g sugars, 0g Earth Balance can be made with dairy-free alternatives protein, 9Est GL. earthbalancenatural.com for those who can’t tolerate cow’s milk. Cream Cheese Daiya Foods 2 tablespoons softened butter, dairy- daiyafoods.com free margarine or Spectrum Cream Cheese Frosting Follow Your Heart Organic Shortening recipe by Diane Kittle; all other recipes excerpted followyourheart.com 21/2 ounces cream cheese of choice or from Gluten-Free Cooking chevre soft goat cheese, room for Two © 2017 by Carol Frosting temperature Fenster. Reproduced by Simple Mills simplemills.com 11/2 cups sifted confectioners’ sugar permission of Houghton Mifflin Harcourt. All rights 1/2 teaspoon fresh lemon juice reserved. Wholesome 1/2 teaspoon pure vanilla extract wholesomesweet.com Shortening 1. In the bowl of an electric mixer, beat Nutiva nutiva.com butter on medium-high speed until Carol Fenster is the author of ten gluten-free creamy. Add cream cheese and beat at cookbooks, including 100 Best Gluten-Free Not every product sold by medium-high speed, about 5 minutes or Recipes and the award-winning 1,000 Gluten- every company listed is gluten- free or allergy-friendly. Read until creamy and smooth. Free Recipes. The former associate food editor at Living Without magazine, Fenster’s work has been labels carefully. When in doubt, 2. Add sugar, lemon juice and vanilla and published in the New York Times, Washington Post confirm ingredients directly with the manufacturer. beat at low speed until smooth. Then beat and elsewhere.

56 www.GlutenFreeandMore.com October/November 2017 Spooktacular Halloween These tricks & treats guarantee a fangtastic kids’ party

By Chrystal Carver

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

October/November 2017 GLUTEN FREE & MORE 57 PREP: 15 MINUTES | BAKE: 12 MINUTES Chocolate Macarons MAKES 12 TO 15 MACARONS Macarons, not to be confused with macaroons which are coconut based, are light, airy, naturally gluten-free cookies that are sandwiched together with frosting or cream filling. The macaron cookies are simple to make (only six ingredients!) and per- fect for holiday celebrations, especially Halloween parties. Fill these fudge-like chocolate macarons with orange frosting for a scary-good treat. For best results, do not replace the eggs in this recipe.

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

Frosting 1/4 cup butter or dairy-free alternative of choice, room temperature 1/2 teaspoon pure vanilla extract 2 cups confectioners’ sugar 1-2 tablespoons dairy-free milk of choice ❧ Orange or purple food coloring

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

58 www.GlutenFreeandMore.com October/November 2017 least 10 minutes. Carefully transfer macarons to a cooling rack. 9. To make frosting, cream butter and vanilla until smooth in a medium mixing bowl. Gradually add confectioners’ sugar, alternating 1 cup of sugar with 1 tablespoon milk until ingredients are combined. Beat in additional milk if needed to obtain desired consistency. Add food coloring and mix until color is consistent. 10. Pipe or spread frosting onto one macaron and sandwich with another macaron. Repeat until all macarons are used. Store in an airtight container in the refrigerator for up to 5 days.

Each macaron cookie contains 34 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 5mg sodium, 6g carbohydrate, 0g fiber, 5g sugars, 1g protein, 4Est GL.

Each macaron sandwich contains 135 calories, 5g total fat, 2g saturated fat, 0g trans fat, 7mg cholesterol, 9mg sodium, 23g carbohydrate, 1g fiber, 22g sugars, 1g protein, 15Est GL.

PREP: 5 MINUTES Pumpkin Smoothies MAKES 2 SMOOTHIES Potions, brews and elixirs galore, that’s what Pumpkin Smoothies are for! Here’s a healthier treat for your party monsters. You can whip up these delicious pumpkin smoothies in minutes, providing your guests with a nutritious snack. Double or triple the recipe for a larger crowd. Freeze leftovers in popsicle molds for a frozen treat you can enjoy later.

1 cup vanilla yogurt of choice 1/4 cup vanilla milk of choice 1/2 cup pure pumpkin puree (not pumpkin pie filling) 1 banana, sliced and frozen 1/2 teaspoon pumpkin spice, more for garnish 2. Pour smoothies equally into two glasses. Garnish with 1/2 cup shaved ice or 1 cup ice cubes additional pumpkin spice and top with a dollop of whipped ❧ Whipped cream or dairy-free whipped cream, if desired. Serve immediately. topping, for garnish, optional

Each smoothie contains 195 calories, 2g total fat, 1g saturated fat, 1. Place ingredients in a blender in the order listed 0g trans fat, 6mg cholesterol, 104mg sodium, 38g carbohydrate, 4g and process until smooth. fiber, 27g sugars, 7g protein, 15Est GL. PHOTO OF CARVER PUMPKIN SMOOTHIE BY CHRYSTSAL PHOTO

October/November 2017 GLUTEN FREE & MORE 59 PREP: 20 MINUTES | BAKE: 10 MINUTES Sugar Cookies with Frosting MAKES 12 TO 20 COOKIES These soft, cake-like frosted cookies make delicious Halloween treats. Not only are they edible table decorations, they’re a fun activity to do with children. Use cookie cutters to cut the dough into your favorite Halloween shapes, bake and decorate. Store leftover frosting in the refrigerator 4 to 5 days; freeze for longer storage. For egg-free cookies, see instructions.

Cookies 3/4 cup granulated sugar 2/3 cup palm shortening, butter or dairy-free alternative of choice 1 teaspoon pure vanilla extract 1 large egg 4 teaspoons milk of choice 1 cup white rice flour 3/4 cup tapioca starch/flour 1/2 cup potato starch (not potato flour) 11/2 teaspoons baking powder 1 teaspoon xanthan gum 1/4 teaspoon salt

Frosting 1/2 cup butter or dairy-free alternative of 7. Remove from the oven and let cool for 5 choice, room temperature minutes. Transfer to a wire rack until completely 1 teaspoon pure vanilla extract cool. 4 cups confectioners’ sugar 8. To make frosting, beat butter and vanilla 2-4 tablespoons dairy-free milk of choice in a medium bowl until smooth. Gradually add confectioners’ sugar. Alternate 1 cup of 1. Preheat oven to 350°F. Line 2 cookie sheets confectioners’ sugar with 1 tablespoon dairy-free with parchment paper. milk until all ingredients are combined. Beat in Egg-Free 2. In a medium bowl, cream sugar, shortening, additional dairy-free milk if needed to obtain For Egg-Free Sugar Cook- vanilla and egg. Stir in milk. desired consistency. If desired, divide frosting ies, omit 1 egg. Reduce palm 3. In a separate bowl, mix together rice flour, into bowls and add food coloring. Frost and shortening or butter to 1/2 cup. tapioca starch/flour, potato starch, baking decorate cookies. Store in an airtight container at Combine 1 tablespoon flax powder, xanthan gum and salt. room temperature for up to 4 days. meal with 3 tablespoons hot Gradually add flour mixture to wet applesauce; use this mixture to 4. Each cookie without frosting contains 152 calories, ingredients, mixing until combined. Using hands, 7g total fat, 3g saturated fat, 0g trans fat, 11mg cho- replace the egg in step 2. If the roll dough into one big ball and place between lesterol, 60mg sodium, 22g carbohydrate, 0g fiber, 8g dough is too sticky to handle two large pieces of parchment paper. sugars, 1g protein, 15Est GL. after it’s been rolled out, cut With a rolling pin, roll dough out to 1/2 inch out the cookie shapes while 5. Each cookie with frosting contains 212 calories, 9g in thickness. Cut dough into desired shapes total fat, 4g saturated fat, 0g trans fat, 17mg choles- the dough is on the parchment with cookie cutters. Gently remove extra dough terol, 61mg sodium, 32g carbohydrate, 0g fiber, 18g paper and transfer the cut around the cookies and transfer cookies to sugars, 1g protein, 22Est GL. dough on the parchment paper

prepared baking sheet. Gather remaining dough to the freezer. When dough is CARVER SUGAR OF COOKIE HALLOWEEN BY CHRYSTSAL PHOTO Each tablespoon of frosting contains 60 calories, 2g into a ball and repeat until all dough is used. chilled, use a thin spatula to total fat, 1g saturated fat, 0g trans fat, 6mg choles- 6. Place cookies in preheated oven and bake 8 terol, 1mg sodium, 10g carbohydrate, 0g fiber, 10g transfer the cookie shapes to to 10 minutes or until centers are set. sugars, 0g protein, 7Est GL. prepared cookie sheet.

60 www.GlutenFreeandMore.com October/November 2017 easy It’s hard to fi nd good, allergy-friendly snacks.

MadeGood snacks are made in our purpose-built facility to ensure that they are free of the 8 most common allergens: peanuts, tree nuts, wheat, dairy, eggs, soy, fi sh and sesame. So you can trust that they’re allergy-friendly and school safe. Plus, they provide the nutrients of a serving of vegetables, are certifi ed organic and non-GMO – so they’re healthy too. Not to mention, they come in a range of great tasting fl avours! MadeGoodFoods.com

Trust in something good.

October/November 2017 GLUTEN FREE & MORE 61

9116MG_GlutenFree&More_Ad_FA.indd 1 3/28/17 2:20 PM Halloween Party PREP: 20 MINUTES | REFRIGERATE: 1 HOUR Ideas Boo! Bark Cookie Decorating Set out MAKES 24 OUNCES undecorated cookies, colored This simple no-bake treat will thrill all the frostings and sprinkles and let ghosts and goblins at your Halloween party. your guests decorate their own Chocolate bark is fun to make with kids. cookies. Adults can melt the chocolate and the little ones decorate. If you don’t have Halloween Trick-or-Treat Hide candy and little gifts around your house and sprinkles and candy eyeballs on hand, use let guests hunt for them. chopped Halloween candy. Serve Boo! Bark to your guests on a platter or wrap it up in 3. Using a spatula, spoon melted chocolate Pumpkin Carving Ask each individual servings as party favors. on prepared baking sheet. Spread chocolate guest to bring a pumpkin to carve. evenly into a thin layer about 1/4 inch thick. You provide the carving supplies, 20 ounces chocolate chips or chocolate 4. While still warm, decorate chocolate paint and pumpkin decorating chunks with sprinkles, candy eyeballs and other fun crafts. 2 tablespoons coconut oil or oil of Halloween-inspired candy. Boo! Ball Decorate your house choice 5. Place in refrigerator and chill at least an in black and white. Serve ghost- ❧ Candy eyeballs hour. Break into bite-size pieces and serve. themed cupcakes, provide black- ❧ Halloween-colored sprinkles 6. Store in an airtight container in the and-white candy and dance to ❧ Candy spiders refrigerator up to a week. fun Halloween music.

Traditional Halloween Orga- 1. Line a 9x13-inch baking sheet with Each 2-ounce piece contains 197 calories, 13g total nize a costume contest. Serve parchment paper. Set aside. fat, 9g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 20g carbohydrate, 2g fiber, 16g Halloween-themed snacks. Dance 2. In a medium mixing bowl, combine to the Monster Mash. sugars, 2g protein, 10Est GL. chocolate and oil. Microwave on high 30 seconds at a time, stirring in between, until chocolate is almost melted. Remove hot bowl Party Planning with oven mitts and set on a towel on the counter. Stir until chocolate is smooth. Tricks Decide when to throw your party—before, after or instead of trick-or-treating. Ask your guests to inform you of food allergies when they RSVP. Set age-appropriate start and stop times for your little guests. Make sure party decorations aren’t too scary for the young- est goblins. Play music so your monsters can mash (and dance). Serve a balanced mix of treats and healthy snacks to avoid sugar crashes. Send leftover treats and deco- rations home with your guests as party favors.

62 www.GlutenFreeandMore.com October/November 2017 Shopping List For gluten-free and allergy- friendly products, check out these companies.

Chocolate Chips & Chunks Enjoy Life Foods enjoylifefoods.com

Guittard guittard.com

Pascha paschachocolate.com

Decorative Sprinkles Edward & Sons edwardandsons.com

Snack Hacks ColorKitchen Spooky Bowls Serve popcorn, colorkitchenfoods.com chips and gluten-free crackers in Food Coloring plastic pumpkins or cauldrons. India Tree Seasonal Dips Hollow out indiatree.com small pumpkins and place bowls Children’s Party Palm Shortening inside for dips. Games Nutiva nutiva.com Ghost Treats Wrap white tissue Ring toss with witch hats paper around lollipops and draw Spectrum Bobbing for apples ghost faces on them. spectrumorganics.com Freeze dance to music Personalized Cups Set up a Tropical Traditions cup-decorating station. Let each Bean-bag toss into plastic healthytraditions.com guest customize his/her own plas- pumpkin buckets tic cup with monster eyes, a paper Pretzel Sticks mouth, fangs and nose. Halloween bingo Gratify gratifyfoods.com Poison Apples Place a clean Treasure hunt for goodies stick in the center of each apple. around the house Yogurt Dip each apple in melted white Good Karma Pin the face on the jack-o- goodkarmafoods.com chocolate tinted with black food lantern coloring. So Delicious  Photo booth with costume sodeliciousdairyfree.com Witch’s Brew Pour punch in a props clear glass bowl. Drop gummy Whipped Topping  worms into it just before serving. Halloween-themed piñata So Delicious They’ll absorb some of the liquid filled with allergy-friendly sodeliciousdairyfree.com and swell, creating the illusion treats Not every product sold by that they’re moving. Alternatively, every company listed is gluten- dye the punch with green food free or allergy-friendly. Read coloring and serve it with food- labels carefully. When in doubt, grade dry ice so it bubbles and confirm ingredients directly with the manufacturer. smokes. Alien Eyes Peel a bunch of green grapes and serve them in a bowl. Contributor Chrystal Carver Stick Ghosts Dip gluten-free (glutenfreepalate.com) is a gluten- pretzel sticks into melted white free food blogger and author of chocolate. Paint on eyes and Sweet & Simple Gluten-Free mouths with black frosting. Baking: Irresistible Classics in 10 Ingredients or Less. PHOTO OF GHOST PRETZELS © THINKSTOCK/ISTOCK/JEN FOTO; BACKGROUND PUMPKIN TEXTURE © THINKSTOCK/ISTOCK/TENMAMI; PHOTO OF WITH KIDSPUMPKINS THINKSTOCK/ISTOCK/CHOREOGRAPH © PHOTO THINKSTOCK/ISTOCK/TENMAMI; TEXTURE © BACKGROUND PUMPKIN FOTO; THINKSTOCK/ISTOCK/JEN OF PRETZELS © GHOST PHOTO PHOTO OF HALLOWEEN BARK BY CHRYSTSAL CARVER BARK OF BY HALLOWEEN CHRYSTSAL PHOTO

October/November 2017 GLUTEN FREE & MORE 63 BY BETH HILLSON Pasta Pleasure Delicious recipes to make your pasta perfect

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

PREP: 15 MINUTES | COOK: 15 MINUTES Mediterranean Spaghetti with Cherry Tomatoes, Spinach & Kalamata Olives SERVES 4 Pretty and tasty, this recipe also works with pasta shells, fusilli or any cut of chickpea pasta. Refrigerate leftovers and reheat in the microwave.

1 tablespoon salt 3 tablespoons olive oil, divided 1 large shallot, minced 2 cloves garlic, chopped (about 2 teaspoons) ❧ Juice of 1 large lemon 2 tablespoons white wine 11/2 teaspoons fresh or dried basil ❧ Pinch red pepper flakes, optional 6 ounces fresh baby spinach 4 ounces crumbled feta, more for topping, optional 2 cups halved cherry tomatoes 1/3 cup sliced Kalamata olives 8 ounces uncooked gluten-free spaghetti

1. Stir salt into a large pot of water. Place on high heat and bring to a boil. 2. Meanwhile, heat 2 tablespoons olive oil in a large pan. Add shallot and garlic and sauté until translucent. Add lemon juice and wine and simmer briefly. Add basil and red pepper Mediterranean Spaghetti PHOTOGRAPHY BY CHARLAOKSANA PHOTOGRAPHY flakes, if using. Then add spinach. When with Cherry Tomatoes, Spinach & Kalamata Olives

64 www.GlutenFreeandMore.com October/November 2017 TIP Vary the spiciness by adjusting the amount of red pepper flakes. You can also use hot chicken sausage to bump up the spicy notes.

Cacciatore-Style Spaghetti with Chicken Sausage & Peppers

spinach begins to soften but leaves are not tomato and pepper sauce. The sauce can be 1. Freeze chicken sausage 15 to 20 minutes wilted, remove mixture and transfer to a large made a couple of days ahead. Reheat before or until sausage is easy to slice. Thinly slice (2- to 3-quart) bowl. Toss with feta, if using. serving with hot spaghetti. the sausage. 3. Add remaining 1 tablespoon oil to pan and 2. Heat 2 tablespoons oil in a Dutch oven or sauté tomatoes just until slightly softened. Add 1 pound (about 3 links) mild or hot a deep skillet. Add sausage slices and saute tomatoes and olives to vegetables in bowl. chicken sausage until no pink is visible. Add onion and garlic 4. Cook spaghetti in boiling water until al 3 tablespoons olive oil, divided and sauté until onion is soft. Add peppers dente, about 2 minutes less than directed on 1 medium onion, halved and sliced thin and sauté 1 minute. Add mushrooms and the package. Stir often, using a long cooking 2 cloves garlic, minced sauté 1 minute. Add thyme, lemon peel, fork to separate the strands of spaghetti so 1 large red bell pepper, cored, seeded turmeric and red pepper flakes. Stir and add they don’t clump. When spaghetti is done, and cubed wine. Simmer briefly. drain it (do not rinse) and toss with vegetables 1 large green bell pepper, cored, seeded 3. Place tomatoes in a large bowl and break in the bowl. and cubed them up with a knife. Add tomatoes with 5. Transfer spaghetti mixture to 4 plates 8 ounces (about 6 to 8 large) crimini their juice to the mixture in the Dutch oven. and top each with additional feta, if using. mushrooms, sliced Add tomato paste and capers. Simmer Alternatively, transfer to a pretty serving bowl 2 teaspoons fresh thyme or 1 teaspoon 30 minutes, partially covered. Add 1/4 cup and sprinkle with feta, if desired. dried thyme chopped parsley. Each serving contains 332 calories, 15g total fat, 2g 1 teaspoon grated lemon peel 4. While cacciatore is cooking, stir salt into saturated fat, 0g trans fat, 0mg cholesterol, 114mg 1/4 teaspoon ground turmeric a large pot of water and heat to a boil. Cook sodium, 49g carbohydrate, 6g fiber, 4g sugars, 6g 1/8 teaspoon red pepper flakes, more for spaghetti in boiling water until al dente, protein, 27Est GL. spicier sauce about 2 minutes less than directed on the 3/4 cup dry white wine package. Stir often, using a long cooking PREP: 30 MINUTES | COOK: 30 MINUTES 1 (28-ounce) can plum tomatoes, fork to separate the strands of spaghetti so Cacciatore-Style drained they don’t clump. 2 tablespoons tomato paste 5. When spaghetti is done, drain it (do Spaghetti with Chicken 1 tablespoon small salted capers, not rinse) and transfer to a large serving Sausage & Peppers drained platter. Spoon some cacciatore mixture over MAKES 4 SERVINGS 1/3 cup fresh parsley, chopped, divided spaghetti. Garnish with remaining parsley. Cacciatore is literally “hunter-style” pasta, a 1 tablespoon salt Pass remaining sauce and grated cheese. hearty, one-dish stew that fills the belly and 8 ounces gluten-free spaghetti Each serving contains 491 calories, 16g total fat, the soul. In this quick-prep rendition, chicken ❧ Freshly grated Parmesan cheese or 3g saturated fat, 0g trans fat, 56mg cholesterol, sausage replaces traditional chicken pieces. dairy-free Parmesan cheese, for 531mg sodium, 62g carbohydrate, 9g fiber, 12g

PHOTOGRAPHY BY CHARLAOKSANA PHOTOGRAPHY The sausage lends a boost of flavor to the serving sugars, 22g protein, 32Est GL.

October/November 2017 GLUTEN FREE & MORE 65 ❧ Fresh ground black pepper, more to taste 11/2 cups gluten-free beef broth 1 cup white wine 1/2 cup low-fat milk of choice 1/2 cup freshly grated Parmesan cheese or dairy-free Parmesan cheese, divided, more as needed 1/8 teaspoon ground nutmeg 1 cinnamon stick 1 tablespoon salt 8 ounces gluten-free spaghetti

1. In a Dutch oven fitted with a lid, heat 2 tablespoons oil over medium-low heat. Add carrots, celery, onion, garlic, 1/4 teaspoon salt and bay leaf. Cook about 8 minutes or until vegetables are tender, stirring occasionally. 2. Increase heat to medium-high and add remaining 1 tablespoon olive oil. Add chopped bacon, ground turkey and 1/4 teaspoon salt. Sauté 5 minutes or until turkey is no longer pink. 3. In a bowl, cut drained tomatoes into pieces. Add tomatoes and their juice to Dutch oven. Stir in tomato paste and bring to a simmer. Add black pepper, beef stock, white wine, milk, 1/4 cup cheese, nutmeg and cinnamon stick. Simmer partially covered 30 minutes. 4. While sauce is simmering, stir 1 table- spoon salt into a large pot of water. Place over high heat and bring to a boil. Cook spa- ghetti in boiling water until al dente, about 2 minutes less than directed on the package. Stir often, using a long cooking fork to sepa- rate the strands of spaghetti so they don’t clump. When spaghetti is done, drain it (do not rinse), reserving 1 cup of pasta water to PREP: 15 MINUTES | COOK: 30 MINUTES add to sauce if it becomes too thick. Transfer Spaghetti with Turkey 3 tablespoons olive oil, divided drained spaghetti to a large bowl. 1 large carrot, diced 5. Remove bay leaf and cinnamon stick Bolognese 1 large stalk celery, diced from sauce. Check seasonings and add more MAKES 4 SERVINGS 1 large onion, diced salt and pepper, to taste. All gluten-free cooks need an excellent Bolog- 2 cloves garlic, diced or crushed 6. Spoon some sauce over spaghetti and nese recipe in their culinary repertoire—and 1/2 teaspoon salt, divided, more to taste toss to coat evenly. Add more sauce, as this is the recipe. The traditional version calls for desired. Transfer spaghetti to a large serving

1 bay leaf BY CHARLAOKSANA PHOTOGRAPHY pork, fatty bacon and heavy cream. This health- 3 ounces uncured turkey bacon, finely platter and sprinkle with remaining cheese. ier option re-creates delicious flavor with turkey, chopped Each serving contains 421 calories, 15g total fat, turkey bacon and milk. You will use about half 1 pound ground dark meat turkey 4g saturated fat, 0g trans fat, 51mg cholesterol, the sauce for this recipe. Leftover sauce keeps 1 (28-ounce) can plum tomatoes, drained 291mg sodium, 52g carbohydrate, 6g fiber, 6g well in the refrigerator up to 3 days. 1/4 cup tomato paste sugars, 22g protein, 28Est GL.

66 www.GlutenFreeandMore.com October/November 2017 Sample our complete pasta guide on page 44.

PREP: 30 MINUTES | COOK: 20 MINUTES 1. Stir salt into a large pot of water. Place on Shopping List Spaghetti Primavera high heat to boil. For gluten-free and allergy- MAKES 6 SERVINGS 2. In a large skillet or a wok, heat 1 table- friendly products, check out Primavera means spring vegetables. This spoon butter with 2 tablespoons olive oil these companies. recipe calls for in-season veggies or a medley over medium-high heat. Add onion and garlic Beef & Chicken Broth of any vegetables you have on hand. Colorful and cook 2 minutes or until onion begins Pacific Foods and flavorful, this dish is best served in a to soften. Add carrots and cook about 2 pacificfoods.com large ceramic bowl where everyone can enjoy minutes. Transfer to a large platter, leaving Chicken Sausage the colors before they dig in. You can also some onions in the pan, if possible. Aidells make this recipe with a short cut of pasta like 3. Place 1 tablespoon butter and 1 table- aidells.com penne. This pasta recipe benefits from cook- spoon oil in the large skillet or wok. Add ing the pasta in the sauce and veggies for a zucchini and sauté 2 minutes. Add red pepper Parmesan Cheese Follow Your Heart couple of minutes to meld the flavors. strips and tomatoes and sauté another 1 to 2 followyourheart.com minutes. (Do not overcook or vegetables will 1 tablespoon salt become mushy.) Transfer vegetables to the Go Veggie 2 tablespoons butter or olive oil, large platter. Do not wipe out the pan. goveggiefoods.com divided 4. Cook spaghetti in boiling water until al Not every product sold by 3 tablespoons olive oil, divided dente, about 2 minutes less than directed on every company listed is gluten- 1 medium onion, chopped the package. Stir often, using a long cooking free or allergy-friendly. Read labels carefully. When in doubt, 3 cloves garlic, minced or crushed fork to separate the strands so they don’t confirm ingredients directly with 3 whole large carrots, peeled and clump. When spaghetti is done, drain it. (Do the manufacturer. sliced diagonally not rinse.) 2 medium zucchini, sliced diagonally 5. To make the sauce, pour wine in heated 1 red bell pepper, seeded and cut in skillet or wok. Add chicken broth and scrape strips the bottom of the pan to mix in the flavors 18 cherry tomatoes, cut in half from the vegetables. Cook 1 to 2 minutes or 12 ounces gluten-free spaghetti or until liquid starts to reduce and thicken. Add other gluten-free pasta milk. Swirl in 1 tablespoon butter. (You can add goat cheese, ricotta or dairy-free cream Sauce cheese to this mixture; stir until blended. If 1/3 cup dry white wine using Parmesan, add it at the end.) 1 cup gluten-free chicken broth 6. Check seasonings and add salt and pepper 3/4 cup milk of choice or a combination to taste. Thinly shred basil leaves and add to SMART CHOICE sauce. Add peas and stir. of white wine and gluten-free Made with three 7. Add reserved vegetables to sauce. Then chicken broth simple ingredients— add al dente pasta. Heat 1 minute, stirring to 1 tablespoon butter or olive oil rice, quinoa and coat pasta with sauce. 1/2 cup grated Parmesan cheese, amaranth—Living 8. Transfer to a large serving bowl. Top with crumbled goat cheese, ricotta NOW Gluten-Free Parmesan cheese or cheese of choice and cheese or dairy-free cream cheese Pastas have the parsley. ❧ Salt and pepper, to taste delicious flavor and 8-10 basil leaves, more to taste and for Each serving contains 432 calories, 19g total fat, texture you expect from garnish 7g saturated fat, 0g trans fat, 25mg cholesterol, traditional pasta. 1/2 cup frozen peas 763mg sodium, 59g carbohydrate, 8g fiber, 10g ❧ Parsley, for garnish sugars, 12g protein, 34Est GL.

Sponsored by LivingNOW SPAGHETTI PRIMAVERA PHOTO BY BETH HILLSON PHOTO PRIMAVERA SPAGHETTI

Beth Hillson ([email protected]) is a chef and cooking instructor. She is founder of Gluten-Free Pantry, one of the first gluten-free companies in the United States, and author of Gluten-Free Makeovers and The Complete Guide to Living Well Gluten Free (DaCapo Lifelong).

October/November 2017 GLUTEN FREE & MORE 67 BY MARY CAPONE Celiac in Paris Find gluten-free heaven in French patisseries

fter an absence of over 30 years, I recently returned to AParis in search of gluten-free pastry. I was longing to taste authentic French madeleines, croissants, eclairs and tarts—without the gluten. This city is famous for its wonderful patisseries. Had any of them embraced the gluten- free movement? I discovered that a very small selection of patisseries offers artful gluten-free (and sometimes dairy-free and egg-free) baked goods. These French bakers bring something decidedly different to the gluten-free table. They use naturally gluten-free EIFFEL TOWER PHOTO © THINKSTOCK/ ISTOCK/ADISA THINKSTOCK/ © PHOTO EIFFELTOWER whole-grain flours, like buckwheat, brown rice, quinoa, chickpea, chestnut, almond and nut flours, but little or no starch or gum! (For a delicious example, see our recipe for French Madeleines, page 70.) These Parisian patisseries and cafés are worth the plane ticket.

68 www.GlutenFreeandMore.com October/November 2017 Paris

Helmut Newcake storefront

Right Bank: Near Place de Republique, Opera de Paris, Oberkampf District, Louvre Museum, Notre Dame Opened in 2011, Helmut Newcake: La Patisserie Sans Gluten is heralded as the first gluten-free bakery in Top: Pastries at Helmut Newcake Bottom: Bread counter at Chambelland Paris. Gluten-intolerant pastry chef Marie Tagliaferro and her partner Francois offer classic French pastries, savory appetizers and breads without gluten. The shop’s two locations—36 rue Bichat (10th arr.) and 28 rue Vignon (9th arr.)—are close to Place de Republique and Opera de Paris, respectively. I visited the rue Vignon shop, which pastries made with organic buckwheat and organic white had a few café tables and a take-out counter. Despite its rice flours milled in the mountains of Provence, a mill small size, the selection was impressive—moist gluten-free, the bakery owns. Gluten-free food is taken seriously here. dairy-free almond cakes, Paris-Brests (flaky flower-shaped Stacks of flour bags marked agriculture biologic (organic) pastry filled with light hazelnut cream), pate au choux and certified sans gluten (gluten-free) divided the café (pastry topped with chocolate, raspberry or salted caramel into seating and counter sections. Seeded boules and ganache), éclairs (chocolate and salted caramel), a large focaccia breads featuring olives, poppy seeds, sesame variety of tartlets and more. In addition, there was a daily seeds, figs, nuts and even chocolate were neatly displayed

PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS TIM BENKO; BY PHOTOGRAPHY lunch selection of pizza, quiche and salad. This location in pastry cases. All breads were gluten-free, dairy-free and was very popular with the lunch crowd. A steady line of baked fresh daily. Made without starches or gums, they customers picked up box lunches. I left with their last loaf were thick-crusted, hearty and very flavorful. Desserts of round bread (a hearty loaf made with buckwheat, rice included cheesecake with an amaranth crust, fig and and chestnut flours). I was lucky, since the bakery often citron tartlets, fresh fruit salads and dark chocolate sells out by noon. This patisserie is a must-stop on your brownies. chambelland.com eating tour of Paris. helmutnewcake.com A gluten-free café and small restaurant in the 8th arr. Located on a charming street in the Oberkampf district, Thank You My Deer opened its doors in 2013. It district, Chambelland is a hidden gem. When I arrived offers many dairy-free and vegan options that appeal to at lunchtime, a line of customers stretched around the locals and tourists alike. When I visited, wooden shelves corner. This shop is known for gluten-free breads and were lined with crusty rice and buckwheat-flour breads

October/November 2017 GLUTEN FREE & MORE 69 free of gums, preservatives, lactose and even eggs. Fresh-baked daily, pastries included fruit- filled muffins (moist, slightly sweet), madeleine cakes and traditional French butter cakes (light, lemony, perfect sponge). This café served breakfast (a classic selection of farm-fresh eggs, Italian meat and buckwheat toast or a large bowl of buckwheat granola and fresh fruit) and lunch. Brunch was offered on Saturdays and Sundays. I grabbed a bag of their house-made buckwheat granola for an on-the-go snack. thankyoumydeer.com Yummy & Guiltfree Bar a Gaufres (Bar of Waffles) is an outdoor café located just north of the BHV Marais and within walking distance of Notre Dame. Although this casual restaurant is PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS TIM BENKO; BY PHOTOGRAPHY more of an enclosed food cart than a sit-down affair, it didn’t stop long lines from forming. When I was there, owners Jonathan and Cherie made waffles that were gluten-free, dairy-free PREP: 5–10 MINUTES | CHILL: 30–60 MINUTES | and vegan, topped with an assortment of fresh BAKE: 10 MINUTES organic veggies, meats and sauces. Their Croque French Madeleines Monsieur waffle was light and crisp with a MAKES 12 MADELEINES generous portion of ham and cheese covered This recipe is courtesy of Jana Krishantha, co-founder of in a lactose-free béchamel sauce. A vegetarian Thank You My Deer gluten-free bakery in Paris. We trans- waffle was smothered in homemade ratatouille lated it from French, switched it from metric and downsized (a vegetable sauté with a light olive oil sauce). it for home kitchens. For best results, do not replace the Amazing dessert waffles were filled with dairy- eggs in this recipe. free cream—lemon, vanilla and pistachio. There was even a cheesecake waffle on the menu. yummyandguiltfree.com

Left Bank: Near the Eiffel Tower, Rodin Museum A sample of An easy walk from the Eiffel Tower and tartlets at the Rodin Museum, Maison de la Chantilly Helmut Newcake: (47 rue Clerc) is a decadent dessert café La Patisserie known for its incredible Chantilly whipped Sans Gluten cream made with the milk of Normandy cows. Although not all items were gluten-free, their coffee and hot chocolate slathered with cream and a gluten-free Pavlova cake topped with fresh figs and berries were worth the visit. maisondelachantilly.com Mad’eo is located at 14 rue de Cadix, a short metro ride from the Eiffel Tower. Owners

Anne-Laure and François make Breton-style offers many bakery items that are naturally gluten-free. I BENKO PHOTOGRAPHICS TIM BENKO; BY PHOTOGRAPHY crepes and homemade ciders, recipes from tried the house favorite, Bécassine, a savory crepe that their childhoods. Using only buckwheat flour was light and crispy on the edges and filled with artisan and fresh, house-made ingredients, this café goat cheese, tomatoes, spinach and crème fraîche. Then

70 www.GlutenFreeandMore.com October/November 2017 Ingredients 5 tablespoons butter or non-hydrogenated shortening 1/2 teaspoon pure vanilla extract or the contents of 1/2 fresh vanilla bean pod 2 large eggs 1/3 cup sugar 1/2 cup almond flour, white rice flour or brown rice flour 1 teaspoon baking powder

1. In a small saucepan over medium-low heat, gently melt butter. Stir in vanilla and set aside to cool. 2. In a large bowl, whip together eggs and sugar until just combined. Don’t overmix. 3. In a separate bowl, whisk together flour and baking PHOTOGRAPHY BY TIM BENKO; BENKO PHOTOGRAPHICS TIM BENKO; BY PHOTOGRAPHY powder until thoroughly combined. Add to egg mixture, beating just until ingredients are combined and mixture is smooth. Do not overbeat. Add melted butter mixture, beating just enough to combine. Refrigerate batter 30 to 60 minutes. 4. Preheat oven to 350°F. Lightly grease a madeleine pan and dust it with gluten-free flour. 5. Pour batter into prepared madeleine pan, equally  Author Mary Capone (center) with Vale (patissier) filling molds to their rims. and Jana (co-founder) of Thank You My Deer. 6. Place in preheated oven and bake 10 minutes or until done. Each madeleine contains 100 calories, 6g total fat, 3g saturated fat, 7. Take madeleines out of the oven and immediately 0g trans fat, 48mg cholesterol, 102mg sodium, 11g carbohydrate, remove them from the pan. Place on a wire rack to cool. 0g fiber, 6g sugars, 2g protein, 7Est GL.

I ordered their classic dessert crepe, which was lightly dressed with honey from Brittany and a squeeze of fresh lemon juice. madeo.bzh

Locations throughout Paris Maison Kayser is a bakery that offers multiple kinds of bread, a few of which are prepared gluten-free, as well as a small selection of gluten-free desserts. With 18 locations in Paris, you can find this bakery on both banks of the city. Each location offers a different selection of products. When I was there, Maison Kayser at 4 Maison Kayser’s chickpea, fruit & nut breads rue de l’Echelle had the best gluten-free menu and a display of pastries. Its few gluten-free options were displayed behind a separate glass Contributor Mary Capone (bellaglutenfree.com) is author of The Gluten-Free case to address cross contamination. Italian Cookbook (The Wheat Free Gourmet Press) and owner of Bella Gluten- maison-kayser.com Free, a company that produces healthy, allergy-friendly baking mixes. GLUTEN-FREE MAISON KAYSER BREAD PHOTO © LOREN SONNENBERG; WWW.GLUTENFREEJETSET.COM © LOREN WWW.GLUTENFREEJETSET.COM SONNENBERG;BREAD PHOTO MAISON GLUTEN-FREE KAYSER

October/November 2017 GLUTEN FREE & MORE 71 health BY WENDY MONDELLO Adult-Onset Allergies

Food allergies aren’t just for kids

ennifer Venuti thought the spiciness of a fish taco was making her lips tingle. But when she felt her heart racing and was hitJ with horrible stomach pains, she knew something else was going on. She and her teenage son quickly left the restaurant to drive to her Immune System Shift women than men develop adult-onset hometown in New York’s Finger Lakes It is not clear why some adults suddenly food allergies. Adults typically have their region. But the 20-minute drive was not react to foods that they’ve been eating first reaction in their early 30s. Study possible. She had difficulty breathing without incident their entire lives, says results suggest that an older age at and her skin became blotchy. Wheezing Sayantani (Tina) Sindher, MD, clinical assis- diagnosis is associated with more severe and coughing, she stopped at a nearby tant professor of allergy and immunology reactions. emergency department and passed in the Department of Medicine, division of In the study, the most common foods out as she entered the hospital. She Pulmonary & Critical Care Medicine at the implicated were shellfish, tree nuts, finned woke up in a bed and was told that the Sean N. Parker Center for Allergy & Asthma fish, soy and peanuts. While it was already staff had administered epinephrine, Research at Stanford University. known that shellfish and fish would be About 15 percent of adults with food at the top of the list, Sindher says, the prednisone and Benadryl. allergies developed their condition after surprise was seeing tree nuts, soy and A few bites of a fish taco that age 18, according to a 2014 study from peanuts, which are usually associated with she had eaten many times before childhood food allergies.

Northwestern University’s Feinberg School FR © SHUTTERSTOCK/IMAGEPOINT PHOTO TEST ALLERGY introduced Venuti, then 44, to the world of Medicine. Adults at risk for food allergy tend of adult-onset food allergies. While she “Prior to the study, it was thought that to have other allergic diseases, such had reacted to penicillin as a child and adult-onset food allergies were quite rare,” as seasonal allergies and eczema. The to morphine after surgery in her 30s, Sindher says. Northwestern study showed that 67 per- she had never before been allergic to While pediatric allergies skew male, cent of people with adult-onset food aller- any foods. the Northwestern study found that more gies also have atopic conditions, such as

72 www.GlutenFreeandMore.com October/November 2017 health

About 15 percent of adults with food allergies developed their condition after age 18.

asthma, allergic rhinitis (often called hay Just one week after the fish taco and emphasize unknown food allergies to fever) or chronic dermatitis. incident, she was still trying to figure out waiters when eating out. There’s a shift in the immune system which foods to avoid and how to eliminate “It has completely changed my social of allergic individuals compared to non- cross-contact. She innocently grabbed life,” Venuti says. “I was a foodie and now allergic individuals, Sindher says. But a French fry that was sitting on her hus- I’m afraid to eat most things that I don’t when the shift occurs, what triggers it band’s plate next to lobster and had an cook myself.” and whether it can be reversed are still anaphylactic reaction within minutes of That fear is not uncommon, nor is the unknown. More research is needed. eating it, requiring epinephrine. She has feeling of being upset by the diagnosis and “Once we have a better understand- had eight anaphylactic reactions in the its implications. Since adult brains are more ing about why and how food allergies two years since. firmly set in their thoughts and behaviors, develop in the first place, we can better Venuti has had multiple tests for food the need for drastic lifestyle changes usu- understand why and how food allergies allergies (going into anaphylaxis during ally elicits internal conflict and emotional may develop in adulthood,” she says. one of the skin tests) and other medi- resistance, says Sloane Miller, LMSW, psy- cal conditions, but the results have been chotherapist, specialist in food allergy Emotional Toll inconclusive. Her doctor has told her to management and founder and president Experiencing anaphylaxis to food for the always carry epinephrine, not to eat any of Allergic Girl Resources. first time during adulthood has been life- seafood, avoid food made in fryers (a com- “For adults who have been eating a changing for Venuti. mon place for cross-contact with seafood) certain way for their entire lives suddenly PHOTO OF FOOD WITH YELLOW ALLERGY TAPE © SHUTTERSTOCK.COM/AFRICA STUDIO © SHUTTERSTOCK.COM/AFRICA TAPE ALLERGY YELLOW OF WITH FOOD PHOTO

Non-GMO Gluten Free Less than 350mg sodium per serving Less than 90 Calories per serving No seed oils High In Fiber

W W W . M I R A C L E N O O D L E . C O M

October/November 2017 GLUTEN FREE & MORE 73 health

Food Allergy Tips to have an extremely negative physiologi- Sloane Miller, founder and president of Allergic Girl Resources, says there are sev- cal response to a trusted food is not only eral basic tools everyone should have in their arsenal to deal with an anaphylactic terrifying but also requires a whole new set reaction: of thoughts and behaviors—quickly,” says Miller, author of Allergic Girl: Adventures in  Access to emergency medication. Have two epinephrine auto-injectors Living Well With Food Allergies (Wiley). and any other prescribed medications with you at all times. Although Amanda J. Moore, MSHS, grew up allergic to tree nuts, she was shocked  A safe person. There should be at least one person in your daily life who that she could develop new allergies as an knows where you keep your medication and is trained how to help you in an adult. A severe reaction to avocado in her emergency. 20s was the start of several new food aller-  gies, including peanuts, tomatoes, apples Anaphylaxis action plan. This written plan is created with your allergist. Have a hard a copy at home, keep a photo of it on your smart phone and share and peaches. She also avoids gluten. a copy with your safe friends and loved ones so they know how to aid you in an During her early 30s, when she and emergency. a friend were traveling by ferry between the Greek islands, Moore ate a plain cut-up  Medical alert jewelry. This lets others know about your medical condition. tomato (previously a safe option). She start- This is especially important if you are unable to communicate. ed reacting instantly with an itchy mouth, swelling of her lips and tongue, nausea and  Buddy system. Whenever you are out and your allergens are present, pick wheezing. When she reacts, she usually a buddy to help you in case there is an emergency. It can be a co-worker, your becomes confused and feels the desire to romantic partner, a trusted family member or a good friend. be alone. “That’s always the scariest part. I’m abso-  Restaurant backup. When at a restaurant or bar alone, make friends with lutely terrified that I will be reacting and go the manager or bartender. Tell them: “I have severe, life-threatening food allergies. Here’s where I keep my medications. If there’s a problem, call 911.” somewhere by myself away from help,” says Moore, 38, who used her epinephrine auto- injector to stop the reaction on the ferry.

How to Manage allergies also helps educate others. Then When faced with a new food allergy, adults when I go out to dinner, I have the whole must learn how to handle various profes- table of people looking out for me.” sional and social situations, such as dating, To get a proper diagnosis, adults should Tell Me More travel, business meals and family functions. visit an allergist if they think a food might For additional information about To navigate business dinners, Moore be causing them to react, says James R. adult-onset food allergies, check out these resources. regularly works to manage her anxiety. Baker Jr., CEO and chief medical officer of Before a meal, she does a visualization exer- FARE. He recommends writing down the Allergic Away and Afraid cise of seeing safe food and eating safely symptoms experienced, the foods that allergicawayandafraid.com were ingested and how soon the symptoms so that she can go into the situation calmly. Allergic Girl Resources Diligence also helps Moore enjoy travel. She appeared after eating. allergicgirl.com makes sure to inform the people she is with “Developing a food allergy as an adult Food Allergy Research & about her allergies and always carries food may require big adjustments,” Baker says. Education allergy cards (translated for international “But keep in mind that you can continue to foodallergy.org/resources/adults STUDIO © SHUTTERSTOCK.COM/AFRICA TAPE ALLERGY YELLOW OF WITH FOOD PHOTO travel) to present at restaurants. live well with food allergies.” “I no longer feel shame about it,” says Sean N. Parker Center for Allergy and Asthma Research Moore, who is a member of the Food at Stanford University Allergy Research & Education (FARE) med.stanford.edu/ Contributor Wendy Mondello is a health allergyandasthma Community Engagement Council for writer. She has a teen with asthma and the Boston area. “Speaking up about my multiple food allergies.

74 www.GlutenFreeandMore.com October/November 2017 BY ALICIA WOODWARDhealth

Early Life Infections The latest medical news for people with A new German study suggests that Research Roundup the risk of developing celiac disease is allergies and food sensitivities higher in children who have gastroin- testinal infections during their first year of life. Increased risk was also seen from early respiratory tract infections, but to a lesser extent. It wasn’t clear whether early infections directly cause the higher risk or whether changes in the microbi- ome or specific immune responses are responsible. According to the study’s lead author Dr. Andreas Beyerlein, the higher risk might be associated with “permanent inflammation of the gastro- intestinal tract in early childhood,” not because of a specific virus or bacteria. The study was published in the American Journal of Epidemiology.

Type 1 Diabetes & Celiac Peanut Immunotherapy No Biopsy for Celiac Diagnosis Children with type 1 diabetes have a A new study on peanut immunothera- Certain children can be accurately higher rate of celiac disease and that py examined the effects of increasing diagnosed with celiac disease without rate varies by region, according to an the peanut protein threshold (called undergoing a biopsy, according to the Australian study published online in the eliciting dose) used with the Viaskin findings of a large international study. Diabetes Care. The two autoimmune Peanut patch. Developed by DBV The study validates guidelines set conditions have a shared genetic risk. Technologies, the Viaskin Peanut patch by the European Society of Pediatric Researchers looked at the prevalence delivers biologically active compounds Gastroenterology, Hepatology and of celiac disease in well over 52,000 to the immune system through intact Nutrition (ESPGHAN). These guidelines children and teens with type 1 diabetes skin. It is currently in Phase III trials and state that children in Europe who have in the United States, the UK, Australia/ not offered for sale. TGA-IgA levels ten times above the Asia and Germany/Austria. Overall, 3.5 The study found that increasing upper limit of normal, a positive result percent of the children had celiac dis- the eliciting dose reduced the risk of from EMA testing (using a second blood ease, with prevalence rates ranging from an allergic reaction from accidental sample) and at least one celiac symp- 1.9 percent in the United States to 7.7 exposure in peanut-allergic children by tom can be definitively diagnosed with percent in Australia. (About 1 percent of 99 percent. Researchers explored the celiac disease and avoid an endoscopy. the world population has celiac.) In this implications of the increased dosages The researchers say that in these cases, study, girls were more likely than boys using real-life snacks (such as cookies, there is no need for positive results to have celiac disease. On average, the

PHOTO OF CHILD HOLDING PEANUTS © THINKSTOCK/ISTOCK/TANAWUT PUNKETNAKORN OF CHILDPHOTO HOLDING THINKSTOCK/ISTOCK/TANAWUT © PEANUTS doughnuts and snack chip mixes) that from genetic testing (HLA-DQ2/DQ8), kids with celiac were diagnosed with peanut-allergic children might actually which the ESPGHAN guidelines recom- diabetes at 5.4 years of age; those with- ingest when unwittingly facing allergen mend. Endoscopic biopsy is considered out celiac were diagnosed at age 7. The exposure. the gold standard for celiac diagno- study revealed that children with celiac The study was published in sis in the United States. The study were likely to be shorter, suggesting the the Journal of Allergy and Clinical was published online in the journal benefit of celiac screening in kids with Immunology. Gastroenterology. type 1 diabetes.

October/November 2017 GLUTEN FREE & MORE 75 health BY MEGY KARYDES Healing Herbs & Spices Your spice rack as a secret weapon

pinch of cinnamon or a teaspoon of grated Antioxidant Power ginger can enhance more than the food on Many herbs and spices contain antioxidants that neutralize your plate. When you add herbs and spices free radicals or damaged cells that can lead to cancer, to your diet, you may also be enhancing your inflammation and other health problems,” says Sonya Ahealth—especially if you suffer from digestive issues. Angelone, MS, RDN, CLT, dietitian and spokesperson for Indian Ayurvedic medicine has used five spices— the Academy of Nutrition and Dietetics. Cloves, cinnamon, cardamom, coriander, cumin, fennel and ginger—for oregano, turmeric and cumin rank high in antioxidants, thousands of years to aid with digestive health. That as measured by their oxygen radical absorbance capacity dish of fennel seeds at the door of your favorite Indian (ORAC) values. restaurant? Turns out it’s more than a breath freshener; Blueberries are well known for their antioxidant fennel is a digestive aid that reduces gas and bloating, power—but one teaspoon of ground cinnamon has a says Christine Doherty, ND, a naturopathic doctor who higher ORAC value than a half cup of blueberries. The key specializes in malabsorption conditions. is using enough spices consistently so that they can make Spices have been part of ancient cuisines for a big difference, Doherty says. a reason, Doherty says. Many pungent spices have Both fresh and dried herbs and spices are excellent gastrointestinal and antimicrobial properties. For sources of antioxidants, although fresh comes out ahead instance, ginger helps fight inflammation and also acts in this regard. Yet dried herbs and spices are powerful, too, as an immediate digestive aid for nausea. Oregano and Doerfler says. basil have antifungal properties and can protect against Since dried herbs and spices lose their potency over infection. time, use them quickly or replace them in six to 12 months. Herbs and spices offer a bevy of health benefits, Also, check labels to make sure your spice blends are agrees Bethany Doerfler, MS, RDN, clinical research gluten-free. “Many seasoning blends can contain food dietitian in the division of gastroenterology at starch or gluten as a binder,” Doerfler warns. Northwestern Medicine in Chicago. “Foods such as honey, peppermint leaves, turmeric, raw garlic, oregano and its Use in Cooking oil have been used for both their anti-inflammatory and A great way to regularly incorporate spices like turmeric, antimicrobial properties for centuries,” she says. ginger and peppermint is in foods. “Turmeric is best consumed when added to a curry or a stew and served over a gluten-free grain,” Doerfler says. It can also be brewed into a turmeric tea or a soothing golden milk. One of Doerfler’s favorite ways to use herbs and spices is to make a mixture of mashed fresh herbs, spices, garlic and oil and keep it in a sealed container in the refrigerator—similar to a sofrito used in Puerto Rican or Latino cuisine. When ready to cook, simply add a spoonful of the mixture to dishes. PHOTO OF BARBONEMEDICINAL PHOTO HERBS AND SPICES © SHUTTERSTOCK.COM/MARILYN

76 www.GlutenFreeandMore.com October/November 2017 Spice is Nice Cinnamon is high in antioxidants. It may assist in relieving intestinal gas and indigestion. It can also be She recommends using ginger and used to help regulate insulin and peppermint in teas and smoothies. “To blood sugar levels. Because cin- namon is naturally sweet, it can help make a tea, grate fresh ginger root and decrease the need for added sugar. mash several mint leaves in a mug. Add boiling water and let steep for five to 10 Ginger can alleviate nausea. It may minutes before enjoying,” she says. “For a help ease heartburn and relieve gas and bloating. spicy kick, add a small piece of fresh ginger Join the party! to your next smoothie.” Licorice Root may relieve irrita- tion of the mucous membranes Medicinal Properties of Oil and soothe GI tract inflammation. Indianaolis IN Herbs and spices have a health-promoting It can have a mild laxative effect. Deglycerized licorice (refined from ndiana State Fairgrounds attribute that’s often overlooked. The plant the root) is often used for ulcers and SEPT oils found in the leaves can have medicinal gastritis. However, people with high SATSN properties that can be used topically or blood pressure, edema, congestive 10am to 4pm made into teas, depending on the plant. heart failure, low blood potassium “Peppermint oil is used to stop spasms or pregnancy should use caution. Note that licorice candy usually of the intestines in patients with irritable contains gluten. Portand OR bowel syndrome,” Doerfler says. “Since Portand po Center many patients with celiac disease or other Oregano can have antimicrobial, digestive issues have IBS-like symptoms, antibacterial properties. SATSN OCT this can be an important treatment tool.” 10am to 4pm Slippery Elm and Marshmallow Angelone agrees: “Oils of peppermint, Root have been found to help with rosemary and thyme can help support GI heartburn/reflux. function, soothe occasional discomfort and help reduce mild gas.” Turmeric has anti-inflammatory  Learn from leading experts and get your A few small studies have suggested properties. It can also help reduce intestinal gas and facilitate the questions answered. that oregano oil can act as a natural expulsion of gas. Curcumin is the  Solve your gluten-free cooking challenges antibiotic, killing bacteria as efficiently as active substance in turmeric. some prescription antibiotics in patients with help from our expert chefs. who suffer from small intestinal bacterial  Meet lu s editorial sta . overgrowth (SIBO), Doerfler says.  Discover delicious allergy-friendly foods. But check with your physician before FREE SAMPLES !! using any oil or supplement. Oils can be Shopping List very powerful and cause harm if used For gluten-free herbal improperly or too long. “This should only be Sign up for e-mail alerts on discounted tickets supplements, check out and get more details at done under the supervision of a qualified these companies: health professional,” Angelone says. lutenFreeFoodAllergyFestco MegaFood With their many wellness benefits, megafood.com facebook.com/GFFAFest herbs and spices can help gastrointestinal issues. Sprinkle some on your food or enjoy Nature’s Way #g afest naturesway.com Sponsored B some in teas to spice up your health. North American Herb & Spice northamericanherbandspice. Gluten& FreMORE e Magazine Megy Karydes (megykarydes.com) is a Chicago- com based freelance health writer. 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. 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 food manufacturer and disease eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage specifying the ingredient to the small intestine. This does not allow food to be properly absorbed. Even small amounts of gluten 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 your needs clearly—be bowel even in the absence of symptoms. patient, persistent and Gluten is the generic name for certain types of proteins contained in wheat, barley, rye and their derivatives. polite. Research indicates that pure, uncontaminated oats consumed in moderation (up to 1/2 cup dry oats daily) are tolerated by most celiacs. Gluten-free oats are currently available in the United States. Consult If In Doubt, Go your physician or dietitian before including oats in your diet and for regular 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 was 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 reat Feel etter 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 Fret tee 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 EAS MEALS the package must contain less than 20ppm gluten. ■ latest research Healthier Brain in your r/ 201 Slow Cooker Gluten-Free Tax Breaks Display until ay 2, 201 GlutenFreeandMore.com

Beyond Celiac Celiac Disease Foundation Celiac Support Association Gluten Intolerance Group PO Box 544 20350 Ventura Blvd., Ste 240 PO Box 31700 31214 124th Ave. SE Ambler, PA 19002-0544 Woodland Hills, CA 91364 Omaha, NE 68131-0700 Auburn, WA 98092 215-325-1306 beyondceliac.org 818-716-1513 celiac.org 877-272-4272 csaceliacs.info 253-833-6655 gluten.net

©2017 Note: This guide is not meant to be an exhaustive resource. VISIT GLUTENFREEANDMORE.COM TO PURCHASE WALLET-SIZED GLUTEN-FREE DINING CARDS.

78 www.GlutenFreeandMore.com October/November 2017 & More GlutenFor step-by-stepFree flour blend Pantry instuctions, go to GlutenFreeandMore.com/flourblend

Milk Buttermilk Yogurt Butter Substitution Solutions (1 stick = 8 tablespoons = ½ 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 apple- sauce + 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 ------much blend as you need. Store in a covered container in the refrigerator until used. Egg Depending on the recipe, replace 1 large All-Purpose Flour Blend High-Fiber Flour Blend High-Protein Flour Blend egg with 1 of the following: MAKES 3 CUPS MAKES 3 CUPS MAKES 3 CUPS ➥ Depending on the recipe, use this blend This high-fiber blend works for breads, pan- This nutritious blend works best in baked Flax or Chia Gel: 1 tablespoon flax for most gluten-free baking. cakes, snack bars and cookies that contain goods that require elasticity, such as meal, ground chia seed or salba seed chocolate, warm spices, raisins or other wraps and pie crusts. + 3 tablespoons hot water. (Let stand, 1½ cups white or brown rice flour (or fruits. It is not suited to delicately flavored stirring occasionally, about 5 minutes or combination) recipes, such as sugar cookies, crepes, cream 1 cup white or brown rice flour (or until thickened. Use without straining.) 3/4 cup tapioca starch/flour puffs, birthday cakes or cupcakes. combination) ➥ Egg Replacer: Ener-G Foods egg 3/4 cup cornstarch or potato starch 3/4 cup bean flour or chickpea flour replacer, according to package (not potato flour) 1 cup brown rice flour or sorghum 3/4 cup arrowroot starch, cornstarch directions flour or potato starch Each cup contains 510 calories, 2g total fat, 0g ➥Tofu: 4 tablespoons pureed silken tofu ½ cup teff flour (preferably light) ½ cup tapioca starch/flour saturated fat, 0g trans fat, 0mg cholesterol, + 1 teaspoon baking powder 6mg sodium, 117g carbohydrate, 3g fiber, 0g ½ cup millet flour or amaranth flour sugars, 5g protein, 83Est GL. Each cup contains 462 calories, 3g total fat, 0g 2/3 cup tapioca starch/flour saturated fat, 0g trans fat, 0mg cholesterol, ➥ Applesauce: 4 tablespoons unsweet------1/3 cup cornstarch or potato starch 17mg sodium, 100g carbohydrate, 5g fiber, 3g ened applesauce (or other fruit puree) sugars, 9g protein, 66Est GL. Each cup contains 481 calories, 3g total fat, 0g + 1 teaspoon baking powder Self-Rising Flour Blend saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 105g carbohydrate, 8g IMPORTANT! Replacing more than two eggs MAKES 3 CUPS fiber, 0g sugars, 9g protein, 68Est GL. can change the integrity of a recipe. For recipes Use this blend for muffins, scones, cakes, that call for a lot of eggs, like a quiche, use cupcakes or any recipe that uses baking pureed silken tofu, if soy is tolerated. Because egg substitutions add moisture, you may have powder for leavening. General Guidelines for Using Xanthan or Guar Gum Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the bind- to increase baking times slightly. 1¼ cups sorghum flour ing needed to give the baked product proper elasticity, keeping it from crumbling. ■ Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, ------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 4 teaspoons baking powder call for yeast. ■ the following: ½ teaspoon salt Add 1½ 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

October/November 2017 GLUTEN FREE & MORE 79 recipe index

& Allergen Guide Gluten-FreeDairy-FreeEgg-Free No Peanuts,Soy-Free No NutsLow Sugar Low Sodium Key Beverages Icons (or colors) identify recipes that are most Pumpkin Smoothies, page 59 ■ ✱ ■ ■ ■ appropriate for certain eating goals. Breakfast ■ Gluten-Free All recipes in this maga- Applesauce, page 33 ■ ■ ■ ■ ■ ■ zine are gluten-free. Breakfast Salad, page 35 ■ ✱ ■ ✱ ■ ■ Dairy-Free ■ ■ ■ ✱ ■ ■ ■ ✱ Dairy-free substitutions Chia-Raspberry Filling, page 34 provided. ■ ✱ ■ ✱ ■ ■ Golden Milk Overnight Millet Porridge, page 33 ■ Egg-Free Granola Pie, page 36 ■ ✱ ✱ ✱ ■ ✱ Egg-free substitution instructions provided. Stuffed Mocha Crepes, page 34 ■ ✱ ✱ ■ ■ ■ No Peanuts, No Nuts Sweet Potato Pancake Muffins, page 33 ■ ✱ ✱ ✱ ■ ✱ Nuts can be omitted or substitutions provided. Pastries ■ Soy-Free ✱ Soy-free substitutions French Madeleines, page 70 ■ ✱ ✱ ■ ■ provided. ■ Low Sugar Recipe contains 5g of Spaghetti Entrees sugar or less per serving. ■ ✱ ■ ■ ■ Cacciatore-Style Spaghetti with Chicken Sausage & Peppers, page 65 ■ Low Sodium Mediterranean Spaghetti with Cherry Tomatoes, Spinach & Recipe contains 140mg of sodium or less per serv- Kalamata Olives, page 64 ■ ✱ ■ ■ ■ ■ ■ ing. Spaghetti Primavera (vegetarian), page 67 ■ ✱ ■ ■ ■ Spaghetti with Turkey Bolognese, page 66 ■ ✱ ■ ■ ■ IMPORTANT: Read the labels of all processed foods that Soups go into your recipe, such as Carrot Bisque, page 40 ■ ✱ ■ ■ ✱ broths, condiments, sausages, chocolate chips, etc., to make ■ ■ ■ ■ ✱ Creamy Minestrone, page 39 sure they do not contain any Low-Sodium Vegetable Broth, page 43 ■ ■ ■ ■ ■ ■ allergen you need to avoid. Split Pea Soup, page 42 ■ ✱ ■ ■ ✱ Manufacturers can change their ingredients without warning. When in doubt, Salad Dressing contact the manufacturer directly. ■ ■ ■ ■ ■ ■ ■ Blueberry Dressing, page 35 For a list of companies that offer gluten-free, allergy- Desserts friendly ingredients used in these recipes, refer to the Bing Cherry Clafoutis, page 53 ■ ✱ ✱ ✱ ■ ■ Shopping List included in the Boo! Bark, page 62 ■ ✱ ■ ■ ■ ■ article. SOUP PHOTO BY CARL KRAVATS; RUSTIC PIE PHOTO BY TOM HIRSCHFELDTOM BY PIE RUSTIC PHOTO BY CARL SOUPKRAVATS; PHOTO Carrot Cake Cupcakes, page 55 ■ ✱ ✱ ✱ ■ Chocolate-Cherry Clafoutis, page 53 ■ ✱ ✱ ✱ ■ ■ Chocolate Macarons, page 58 ■ ■ ✱ ■ ■ ■ Cream Cheese Frosting, page 56 ■ ✱ ■ ■ ■ ■ Festive Liqueur-Laced Clafoutis, page 53 ■ ✱ ✱ ✱ ■ ■ Orange Frosting, pages 58 & 60 ■ ✱ ■ ■ ■ ■ Rustic Peach Pie, page 54 ■ ✱ ■ ■ ■ ■ Small Double-Crust Pie Crust, page 55 ■ ✱ ■ ■ ■ Sugar Cookies, page 60 ■ ✱ ✱ ■ ■

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

80 www.GlutenFreeandMore.com October/November 2017 resources

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

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 Sorghum Flour Chickpea Flour Chickpea Flour Potato Flour (not Potato Kudzu Root Starch or Gelatin Powder Starch) Kuzu Sweet Rice Flour Millet Flour Corn Flour Potato Starch (not Guar Gum Potato Flour) White Rice Flour Oat Flour Mesquite Flour Sweet Potato Flour Locust Bean Gum Quinoa Flour Oat Flour Tapioca Starch or Psyllium Husk Tapioca Flour Sorghum Flour Quinoa Flour Xanthan Gum Teff Flour Teff Flour

GLUTEN-FREE FLOUR PHOTO © SIRYNA MELNYK/ISTOCK/THINKSTOCK FLOUR GLUTEN-FREE PHOTO Adapted from Gluten-Free Makeovers by Beth Hillson. Available from Da Capo Press, a member of The Perseus Books Group. Copyright © 2011. Used with permission.

October/November 2017 GLUTEN FREE & MORE 81 “Wh I 82 food for thought food Only ifyour imagination’s pantry isbare. cooking. besohard must forThat you, doyou eat?What have still to spare. recipes I’ll wheat, gluten, soy, corn, sesame— the salmon andcrab, almonds, peanuts, Takethe eggs, away and the milk Let’sthe potatoes andsquash. curry Let’s cool gazpacho withmint andmelon. andslow heat. salt to nothingbut yields meshow youLet how porkshoulder ofanavocado. moonrise the ripe sweetness, ofpalm, chili, hearts onion, of naked salad: kaleto massaged meintroduceLet the pleasures youto We’ll have all naked tonight. salad Look, anaked Igot chicken for just you. myto calling dishes “naked.” the side,took to sauces beset that after dressings Iasked beheldoff,that Perhaps you’rethe woman who, like shouldbe. the biscuit a holewhere in your mind, isaforlorn jigsaw puzzle: of blandslurry. Perhaps my plate, Perhaps you onebigbowl picture Cooking besohard must for you. of air, ofspungold, ofbroiled unicorn. the bigreveal be this will ofmy diet that answerwonder you what anticipate— www.GlutenFreeandMore .com at D

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