CHILL OUT!

FROZEN TREATS FOR ALL AGES

SAVOR
UIDE TO LI
RG V

IN
YO

G! G
AL
SUMMER
LY
EAR LON

37
Gluten-Free
Beers

1
Products
for Your BBQ

PLUS...
Your Ultimate
Cruising BLC Tacos,
page 47
Checklist
AUGUST 2018
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 JUL/AUG 2018

MainMenu
F E AT U R E S RECIPES
DE PAR TME NT S

4
6
EDITOR’S NOTE
MIX IT UP
News, tips, advice and more
22 YOUR CRUISING CHECKLIST 31 GLUTEN-FREE TABLE
Use our gluten-free cruiser’s
12 OFFICE HOURS
Travel meds, fillers and more
checklist for an amazing trip 32 MAKE IT IN MINUTES
26 BOTTOMS UP
Savor summer 14 FAMILY MATTERS
A roundup of gluten-free beers 34 FROZEN TREATS Breastfeeding may not pre-
and tips on food pairings DIY refreshers for all ages vent celiac, but it can’t hurt

38 THE MEDITERRANEAN DIET 42 NOT JUST GLUTEN FREE! 18 GLUTEN-FREE TRAVEL

This healthful way of eating lends A Mediterranean menu Your guide to food and fun
itself well to a gluten-free diet in Atlanta
44 COOKBOOK CORNER
52 SAN FRANCISCO TREAT Five incredible cookbook recipes 60 STUDY SESSIONS
Tawla’s fresh, lavorful Eastern Altered microbiome linked to
Mediterranean cuisine 50 KIDS’ KITCHEN celiac in infants
4 Easy-Peasy Popsicles
56 HEALING AND HELPING 62 NEW FOR YOU
Celiac Disease Foundation Volun- 8 great product picks
teer of the Year Ariel Spiegelman

58 LOOK ON THE BRIGHT SIDE

64 COOKING CLASS
Homemade GF buns
Focus on what you can eat, rather
than what you can’t

14

64

´ NUTRITIONAL ANALYSIS
Nutritional analysis for recipes is created using
Food Processor SQL nutrition and itness software
by ESHA. Recipes are analyzed per serving (unless
otherwise indicated) for calories, fat, cholesterol,
sodium, carbohydrates, iber and protein. Nutrient
amounts are approximate due to variations in
brands, manufacturer, preparation and ingredient
20 32 substitutions. When ingredient choices are listed,
Cover, Photography by Jennifer Davick we use the irst one. Nonspeciic amounts, for
example “to taste,” and garnishes are not included.

www.glutenfreeliving.com 1
 Number 4/2018

EDITORIAL DIETETIC ADVISORY BOARD

Ann Whelan PAMELA CURETON, RD
FOUNDER Center for Celiac Research, Massachusetts
Maureen McCarthy Hospital for Children á Boston, MA
EDITORIAL DIRECTOR, WELLNESS
NANCY PATIN FALINI, MA, RD
Joan Edgett
Consulting Dietitian á West Chester, PA
A sensitive test kit that EDITOR
Van Wafle AMY KELLER, MS, RDN, LD
quickly detects gluten RESEARCH EDITOR Chair, Dietitians in Gluten Intolerance Group,
down to 10 ppm in Anna Sonnenberg Academy of Nutrition and Dietetics
TRAVEL EDITOR CYNTHIA KUPPER, CRD
food samples. Toni Fitzgerald Executive Director, Gluten Intolerance Group
COPY EDITOR Seattle,WA
Jennifer Harris
NEWS EDITOR MARY KAY SHARRETT, MS, RD
Clinical Dietitian Specialist áColumbus, OH
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ADVISORY BOARD OPERATIONS

ALESSIO FASANO, MD Courtney Whitaker
Center for Celiac Research, Massachusetts Hospital VP, BUSINESS OPERATIONS
for Children á Boston, MA Michael Ma
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Celiac Disease Foundation, Los Angeles, CA Nora Frew
PETER H.R. GREEN, MD OPERATIONS SUPERVISOR
Celiac Disease Center at Columbia University Kianna Perry
New York, NY OPERATIONS COORDINATOR
ORGANIC FUEL FOR EVERY ACTIVITY
IVOR DENNIS HILL, MD Alicia Roach

BEFORE. Wake Forest University School of Medicine HUMAN RESOURCES GENERALIST

Winston-Salem, NC Jessica Krogman
SUPERVISOR, CLIENT SERVICES
KAROLY HORVATH, MD, PHD

DURING. Center for Pediatric Digestive Health and

Nutrition, Arnold Palmer Hospital for Children
Orlando, Fla
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Darren Cormier
Tou Zong Her

AFTER. SYLVIA HSU, MD

CHECK OUT OUR FIVE GLUTEN FREE ORGANIC WAFFLE
FLAVORS AND THE REST OF OUR GLUTEN FREE
PRODUCT LINE AT HONEYSTINGER.COM
Baylor College of Medicine á Houston,TX
JOSEPH MURRAY, MD
Andrea Palli
CLIENT SERVICES
Amanda Joyce
ACCOUNTING DIRECTOR
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Mayo Clinic á Rochester, MN ACCOUNTS PAYABLE ASSOCIATE
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Children’s Hospital Los Angeles áLos Angeles, CA ACCOUNTS RECEIVABLE ASSOCIATE
CYNTHIA RUDERT, MD
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POSTMASTER: Send address changes to Gluten-Free Liv- Jason Pomerantz
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2 Gluten-Free Living July/August 2018


Ingredients:
4 slices Schär Artisan Baker 10 Grains & Seeds Bread
8 ounces cream cheese
2 tbsp milk
1 pinch garlic powder
2 pinches paprika
1 tsp crushed red pepper
To make the cream cheese filling:
1. Put the cream cheese and milk in a
small bowl and heat it in the microwave
for 45 seconds until warm.
2. Add the garlic powder, paprika, and
crushed red pepper and whisk until
smooth. Set aside.
For other great BBQ recipes, visit us at
schar.com
TEAR BOTTOM HALF OFF
4 green tomatoes
2 eggs
1 cup rice flour
vegetable oil
salt and pepper
To make the tomatoes:
1. Put the 10 Grains & Seeds Bread into a food processor and pulse until it’s a crumb. Pile the
crumbs on a plate and set aside.
2. Crack the eggs in a shallow dish and beat. Set aside.
3. Put the rice flour on its own plate and set aside.
4. Cut the tomatoes into 1/4 inch thick circular slices.
5. Pour vegetable oil into a large skillet so it’s 1/4 inch deep and heat over medium-high heat.
The oil is hot enough to cook the tomatoes when a bread crumb is dropped into it and
immediately floats to the surface with rapid bubbles (approx. 370 degrees F).
6. Coat both sides of a slice of tomato with the rice flour.
7. Dip both sides of the same slice into the egg and then dredge in breadcrumbs, coating both
sides. Immediately put into pan. Repeat with another tomato slice.
8. Fill the skillet with tomatoes but do not overcrowd. Cook each tomato slice for two minutes on
each side, until browned.
9. Set the cooked tomatoes on a rack to cool.
10. Spread cream cheese mixture on the top of one tomato slice and sandwich with another. Add
another layer of cream cheese mixture and top with another tomato slice, salt, and pepper.
Serve immediately.
Editor’s Note

(IEV
Readers,
We originally planned this issue as our Summer Survival Guide. But,
looking through all the fun recipes, fantastic products and practical
tips, it occurred to us that it’s really more about savoring the season.
We don’t want you merely to get through it—we want you to truly
relish it (no pun intended; see page 10 for some of our top products
picks for a gluten-free barbecue).
For those of you who have been bitten by the travel bug, check out
Travel Editor Anna Sonnenberg’s feature on Atlanta (page 18). Your
mouth will water reading about the scrumptious gluten-free fare the
city ofers, from grab-and-go treats to ine dining. If, on the other
hand, the sea is calling your name, use Kristen Oliveri’s ultimate
cruising checklist (page 23) to help plan a relaxing—and safe—vaca-
tion. She also describes the great care two top-tier cruise lines take
to ensure their passengers’ dietary requirements are met—and their
expectations exceeded.
If you’re more interested in preparing your own awesome gluten-
free summer fare, we’ve got plenty of recipes as always! From crowd-
pleasing dishes for hot weather get-togethers (page 32) to frozen treats
for all ages (pages 34 and 50) to a fresh and lavorful Mediterranean
menu (page 42), these recipes are chock full of seasonal goodness.
Finally, if you just want to kick back with a cold brew, Michael
Savett and his tasting team have been hard at work evaluating as
many gluten-free beers as they could handle. His roundup includes
lavor descriptions and the best food pairings for 37 varieties. Not
only that—we couldn’t it them all, so you’ll ind even more on our
website. Cheers!
I hope this issue helps you savor summer and everything this sunny
season has to ofer.

Yours truly,

JOAN EDGETT
EDITOR

glutenfreeliving.com
twitter: @gliving
facebook.com/glivingmag
pinterest.com/glivingmag

4 Gluten-Free Living July/August 2018

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 Mix it up
NEWS, TIPS, REVIEWS, ADVICE AND MORE
Top 5:Vegan, gluten-free hiking snacks
Hiking is a great way to
exercise and get out of your
head while taking the time to
breathe and enjoy time with
family and friends.
It is also the perfect excuse
to shop for energizing snacks
that taste great on or off the
trail. When it’s time to load
up the old backpack, ill it
with these healthful vegan
and gluten-free hiking snacks.
BARS
• Tosi Cashew
SuperBites are unique,
addictive and unlike your
typical nut-based bar.They
contain only six ingredients:
chia, flax, sesame seeds,
cashews, cane sugar and sea
salt.That’s it.They are clean,
simple, healthful and crunch
like nut brittle. And they are
free of unnecessary additives
6 Gluten-Free Living July/August 2018
and low in sugar.Tosi launched
convenient single-serve
packaging earlier this year.
• Kombucha isn’t for
everyone, so a big thank-
you to Vegan Rob’s
for bringing its probiotic
goodness to a shelf-stable
bar. Providing 13 percent
of the recommended daily
iber and 6 percent of daily
B12 intake, Kombuchabars
contain a dialed-back dose
of kombucha that doesn’t
overwhelm. Its base is a
mix of quinoa, cashews and
almonds in four flavors:
banana, blueberry, cranberry
and dark cacao.
CHIPS
• With 4 grams of protein
and only 4 grams of sugar,
Puffworks’ line of peanut
butter puffs takes peanut
BY JENNIFER HARRIS
butter to a new crunchy
level. Made with whole-
grain cornmeal and organic
dry roasted peanuts, these
puffs are light, airy and just
crunchy enough. All three
flavors—original, honey and
dark chocolate—provide a
deliciously satisfying snack.
• Crunchmaster’s new
innovative protein snack,
Crunchsters, is the irst to
be crafted from whole mung
bean sprouts. Each serving of
these non-GMO, seasoned
and roasted beans packs 7
grams of plant protein and 5
grams of iber.They are made
with a short and simple list
of ingredients and available in
three flavors: Smoky Balsamic,
Beyond Bacon (vegan, of
course) and sea salt.
• If you’re missing the
crunch of regular potato chips
BEST PASTA
SALAD TIPS,
page 8
but not all the carbs, then say
hello to JicaChips. With only
100 calories per bag, JicaChips
are made from baked jicama
(a root vegetable) and lightly
seasoned for a crunchy
and iberful snack.The chili
lime and smoked BBQ are
personal favs.
JERKY
• Power up with N.B.T.F.
Fruit Jerky. With the rip
and chew of traditional jerky,
this sweet, spicy or tangy
fruity snack is full of plant-
based protein and superfoods
but no added sugar.Toss in 12
grams of plant-based protein
and a dash of exotic flavor
for an unexpected treat.
SHUTTERSTOCK
• By choosing a great-
tasting and texture-pleasing
replacement for meat, Pan’s
Mushroom Jerky uses
 a natural source of protein, iber and
antioxidants to create meat-free jerky.
Made with shiitake mushrooms and a
short list of ingredients, it is sweetened
with coconut sugar and available in zesty
Thai, Applewood BBQ, original, and sea salt
and pepper.
NUT BUTTER
• It’s hard to believe there are only 3 grams
of sugar in Wild Friends Chocolate
Almond Butter because it basically
tastes like candy. Each squeeze pack is
loaded with enough protein to keep you
energized for hours.
• Justin’s just added a new nut to its
portfolio—cashew. Available in original and
maple, both are made from four or fewer
high-quality ingredients, with the maple
variety deriving its sweetness from pure
maple sugar. Go ahead, squeeze away and
marvel at the lip-smacking mix of sweet
maple and savory cashews.
SWEETS
• The fruit rolls from Bear Yoyos are
made from a combo of fruits, vegetables
and nothing else.There is no added sugar
or artiicial colors/flavors. With two rolls
in each pack and a collectible card with
historical facts for kids (or adults), they are
just fun to eat.Trust me, you will quickly
become addicted.
• Hail Merry’s new Bar Bites are
designed to deliver sustained energy—
what a perfect hiking snack, right? Made
with sunflower seed protein powder, they
CARTOON, CHRISTOPHER BALDWIN
have 25 percent more protein than chia in
every chewy and satisfying bite. Available in
salted brownie and cranberry almond, they
register a whopping 10 grams of protein
per pack (three bites per pack).
• Rule Breaker’s new birthday cake
blondie is topped with white chocolate and
sprinkles on a cookie made with chickpeas
as the main ingredient. Beans…really?
Yes, these bean-based cookies are sinfully
delicious and loaded with enough iber and
protein to get you up this hill and the next.
Packing something to drink that will
replenish your electrolytes and quench
your thirst is paramount. WTRMLN
WTR’s refreshing watermelon drinks
contain more electrolytes, antioxidants and
L-citrulline than your typical sports drink,
plus they have no added sugar or water.
Maybe one of Zola’s organic sparkling
energy waters is more your speed? With
no added sugar and only 10 calories per
can, its plant-powered caffeine comes
from green coffee, green tea and yerba
mate extracts. Coconut water is always
my choice for hydration, and Taste
Nirvana’s line comes the closest to
drinking it straight from the coconut. Plain,
flavored, with or without pulp, its coconuts
are minimally processed and bottled within
hours of harvest.
Now, dust off your hiking boots and
get outside!
News Editor Jennifer Harris is a gluten-free
consultant and blogs at gfgotoguide.com.
Mix it up
Can celiac be deactivated?
It’s a strange question to ask, I know, but
new research suggests the possibility
exists. Scientists at Stanford University
have set out to prove that blocking
the enzyme transglutaminase 2 (TG2)
can create a switch to essentially “turn
off ” celiac.
Celiac is a genetic autoimmune
disease that affects roughly 1 percent
of the population. People with the
HLA-DQ2 or HLA-DQ8 gene are
genetically predisposed to develop
the condition. Once such a person
ingests gluten, celiac can be unlocked
at any time. And once it is unlocked,
the symptoms start, and there is no
going back.
There currently is no cure for celiac.
THE RELUCTANT CHEF
Top 5: Tips for successful
pasta salad
Is it really a barbecue if there is no
pasta salad? When I grew up in the
Midwest, pasta salad was a ixture at
every gathering. It was usually topped
with Italian dressing and vegetables—
and quickly devoured. Making it was
easy, so I took over the task in my teens.
My love for pasta salad has only
grown, but now I face other decisions.
Like, which gluten-free pasta will
hold up the best and not tear when
adding ingredients? Can I make it the
night before?
To help get you in the pasta salad
spirit, here are my top ive tips for
preparing a version that will make your
guests do a double take.
1. PICK STURDY PASTA
Using a pasta made from more than one
type of grain makes all the difference. It
cuts back on the starch and produces
a pasta that can stand up to whatever
you add. One of my personal favorites
is Ronzoni’s gluten-free pasta because it
blends white and brown rice, corn and
8 Gluten-Free Living July/August 2018
Once diagnosed, the only treatment
is following a strict and lifelong gluten-
free diet to keep symptoms at bay.
However, the Stanford University
scientists believe that a poor
understanding of TG2 may be the
reason there is no cure—yet.
A malfunctioning TG2 enzyme causes
the immune system to attack the lining
of the small intestine. This mistaken
immune response leads to a host of
issues as the body attempts to rid itself
of what it considers a poison—gluten.
Stanford University professor Chaitan
Khosla and his team have already
discovered how to activate TG2, and
now they are releasing their indings on
how to deactivate it. Deactivate celiac
quinoa. It cooks up soft but retains a
nice bite. It’s perfect for coating with
Italian dressing, olive oil or whatever
suits your pasta salad tastes.
2. COOK IT AL DENTE
This is a very important step. The pasta
should be undercooked, rendering it
irm enough to stand up to stirring
without turning to mush. It is a ine
line to tread, but one that will make or
break the inished product. Following
the box instructions, which not many
of us do, should get you to the perfect
cooking time.
3. RINSE WITH COLD WATER
Rinsing the pasta with cold water
stops it from continuing to cook and
getting too soft. It also gets rid of any
starchiness, making it easy to work with.
Toss it in a little olive oil to keep it from
sticking together.
4. PREPARE IT THE SAME DAY
I know it sounds counterintuitive, but
disease—can you imagine?!
Say hello to the ERp57 enzyme, the
solution to deactivating TG2—and,
possibly, celiac. Medical News Today
reports that “…the research team is
looking into existing drugs that may be
able to target this newly discovered
switch.” That’s right—an actual cure
that stops the immune response in
celiac patients for good may be in
the works.
How exciting.
preparing the pasta salad the night
before could be a disaster. Instead of a
glorious bowl of seasoned pasta salad,
you could end up with a clump of dry
pasta. Gluten-free pasta likes to soak
up sauce. Add in drying out in the
refrigerator, and you could have to start
all over. Make it irst thing in the morning
and let it marinate until it’s time to serve.
5. COMBINE ADD-INS IN A
SEPARATE BOWL
This may seem silly, but I like to mix
together the Italian dressing with
the veggies before adding them to
the cooked pasta. It ensures that all
ingredients get a good coating before
combining with the pasta.
SHUTTERSTOCK
Follow these steps and get ready for
pasta salad that people will ask you to
bring to their next barbecue.
 fat free
ree
tenf
g l u

e
fre
ilt
gu

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Mix it up
Top 5: Hosting a be-all, end-all BBQ
Time to ire up the grill and ill the air
with the familiar scents of barbecue
season. But beware: Even a cookout
you are hosting can pose risks because
of our mortal enemy, gluten.
And before you ask, yes, you should
make wheat buns available to your
guests. Why? Because gluten-free buns
are expensive, and wheat buns are
cheap. However, if guests want their
wheat buns heated, offer to toast them
in the oven or in a pan on the stove. Just
keep them off the grill to avoid crumbs
contaminating the grilling surface or falling
on the meats while they are cooking.
Now that this major concern is
settled, time to move on to other areas
where gluten can drop in to ruin the
fun, like condiments and marinades.
Wheat should be prominently listed on
the labels, so double check before using.
Condiments can become contaminated
by uninformed guests dragging a utensil
used to dole out the condiment across
their wheat-y buns and putting it back
in the bottle. Chances are high there
are wheat particles left behind.
Here are some tips and product
suggestions to create the perfect
summer barbecue for everyone.
1  CHECK MARINADE AND
SAUCE INGREDIENTS.
Marinating before grilling makes the meat
nice and tender, but it can also render
it full of gluten. Marinades can contain
10 Gluten-Free Living July/August 2018
wheat flour, soy sauce or Worcestershire
sauce, making them unsafe. Italian dressing
is a great and inexpensive marinade. We
also highly recommend using:
• All of the offerings from Bone
Suckin’ Sauce are gluten free, Paleo
and dairy free, making them a tasty
choice. Their tomato-based sauces are
sweetened with honey and molasses
and available in original, hot and
thick varieties.
• New Primal’s sugar-free, Whole30-
approved versatile marinades can add a
flavorful kick to beef, chicken or veggies.
Choose from classic, citrus herb or spicy,
and let the marinade do its thing.
• Herbs, spices and natural
ingredients come together to create
one fresh and tangy peach barbecue
sauce from Steve’s PaleoGoods. All
of Steve’s sauces are made in small
batches by hand to ensure the highest
quality. And you won’t ind any junk or
reined sugar anywhere on the label.
• Tessemae’s organic BBQ sauce
contains no reined sugar, is Paleo
and Whole30-approved, and contains
a short list of natural ingredients.
Sweetened with date paste, it offers a
spicy-sweet tang that complements, not
overpowers, any grilled meat.
2
  USE SQUEEZE BOTTLE
CONDIMENTS
WHEN AVAILABLE.
Squeeze bottles were designed to
deliver the perfect portion without
making a mess. They are also an ideal
dispensing method because they don't
need to touch the bread/buns. If you
can’t ind your favorite condiment in a
squeeze bottle, transfer it to a serving
bowl and keep the original container
safe from cross-contamination in the
refrigerator. Remember to throw out
whatever isn’t used. Some to try:
• Sir Kensington’s mustard
and classic and spicy varieties of
ketchup are made with a short list
of ingredients in 20-ounce squeeze
bottles. These all-natural alternatives are
bold, tangy and sure to make your taste
buds sing. Widely available at Sprouts
and Earth Fare, it might just become
your new favorite condiment line.
• Check out Hampton Creek’s line
of egg-free mayo in 12-ounce squeeze
bottles. Light and creamy, these
products are available in flavors like
garlic, chipotle and Sriracha. The bold
flavor combos come from all-natural,
non-GMO ingredients. Pick up a bottle
or three at Target or Walmart.
• Unfortunately, Mrs. Campbell’s
Sweet Southern Chow Chow
Relish doesn’t come in a squeeze
bottle, but it will change your life and
have you wondering why you ever
used plain old pickle relish. It is free of
artiicial flavors and high fructose syrup
and it comes in Hot, too. It tastes fresh,
is perfectly crunchy and compliments
chicken, sausage, hot dogs, tuna and
the list goes on.
3
  KEEP THE WHEAT BUNS
FAR AWAY FROM MEATS.
The last thing you want at such a festive
occasion is crumbs from wheat buns
contaminating the tray of grilled meat.
To keep this from happening, place them
at opposite ends of the buffet with
separate utensils. It isn’t uncommon for
people to touch the utensil to their bun
when transferring meat. To be on the
safe side, consider having a separate tray
of free-from meats stashed away. Some
popular bun choices include:
• Udi’s Gluten Free white and
whole-grain hamburger and hot dog
buns are soft right out of the package.
Pick them up at Whole Foods, or buy
them at Trader Joe’s and save a little
money. They are dairy, soy and nut-free.
• The whole grain goodness of
Canyon Bakehouse’s hamburger
and hot dog buns makes them a
staple at my house. Their buns taste
HAVE FUN THIS
Summer MAKE IT A GOURMET PIZZA PARTY WITH
OGGI GLUTEN-FREE PIZZA CRUSTS AND PIZZAS!
great and hold up to a barrage of
condiments. Always free of dairy, soy
and nuts, they pack 4 grams of iber and
protein per bun. Stock up at Sprouts.
• When looking for a vegan gluten-
free bun, it’s Little Northern
Bakehouse’s millet and chia
hamburger and hot dog buns to the
rescue. These fluffy wonders available
at Sprouts taste great and are free of
dairy, soy, nuts and eggs.
4
  ENSURE ALL MEATS
ARE GLUTEN FREE.
Yes, meats can contain gluten illers,
and some plant-based meats use gluten
ingredients like bulgur, beer and soy
sauce. Check the label and only let
meats that are free of gluten on the grill.
• Applegate’s or Hebrew
National’s hot dogs are gluten free
and come in several styles and flavors.
• Grass-fed, turkey and veggie
Bubba Burgers are available at the
local grocery store in a wide range of
flavors designed to please your hungry
barbecue crowd. All varieties are gluten
free and deliver on convenience and
quality. The veggie burgers contain soy
and rolled oats.
• The allergen-free veggie burgers
from Hilary’s Eat Well are millet-
based and irm enough to grill. The
root veggie and kimchi burgers are
personal favorites.
• The new line of non-meat
sausages from Beyond Meat is truly
phenomenal. The casing is a little stiff,
but each sausage tastes meaty like pork
and grills like a meat-based sausage.
Available in three varieties—bratwurst,
hot Italian and sweet Italian—they will
wow guests at your next cookout.
5
  UTENSIL
IT UP.
From the pickles to the potato salad,
make sure everything has its own
utensil. This step should keep guests
from transferring utensils from one dish
to the next. Being the irst through the
buffet line is also a great plan.
GLUTEN-FREE
STONE BAKED
HAND STRETCHED
PERFECT FOR GRILLING
ON THE BBQ!
WWW.OGGIFOODS.COM
OfficeHours

Travel vaccines, med fillers and more

BY STEVE PLOGSTED

Steve Plogsted, a pharmacist

at Nationwide Children’s
Hospital in Columbus, Ohio,
is an expert on gluten in
medications. His website,
glutenfreedrugs.com, is
widely recognized as the
most reliable source of information on gluten-
free prescription and over-the-counter drugs.
Have a question about gluten and medications?
Send it to glutenfreedrugs@gmail.com.

Q I am going overseas shortly and

need a couple of vaccinations
along with certain oral medications.
I have celiac and am concerned that
one or more of these medications
could contain gluten. I have
prescriptions for doxycycline,
ciproloxacin and Atovaquone/
Proguanil, and also need the hepatitis
A and yellow fever vaccinations.

A First of all, the immunizations—and,

in fact, all injectable medications—are
gluten free, so there are no issues there.
Be aware that the yellow fever vaccine is
relatively painful, although the pain doesn’t
last for very long. There are at least five
companies who manufacture the Atova-
quone/Proguanil product: GlaxoSmithKline,
Glenmark, BluePoint, Prasco and Mylan. All
five are safe and, depending on the strength
or manufacturer, may either be starch free
or contain some potato starch. There are I called the company and was told contains seven fillers: corn starch, silicon
numerous manufacturers of ciproloxacin, that this other brand is also gluten dioxide, dibasic anhydrous calcium phos-
and all are safe. Most of them contain either free, but soon after taking it, I began phate, magnesium stearate, mannitol, ferric
corn or potato starch or both; however, a having intestinal symptoms. I called the oxide red and sodium starch glycolate type
few contain no starches. Quite a few compa- company again, which reiterated that A potato. It’s very possible that you have
nies manufacture doxycycline, in either tablet no gluten is used in the manufacturing sensitivity to one of the ingredients or that
or capsule form, and, with one exception, of the product. Can I believe the the particular combination is causing your
all are safe for you, with some totally starch company, or could there be another distress. Ask your pharmacy whether your
free and others possibly containing corn and/ reason for my symptoms? previous brand or a similar product could be
or potato starch. I suggest you avoid Doryx ordered. Remember that generic products
capsules, which contain wheat starch. The
tablets, however, contain only corn starch, so
those aren’t an issue.
A I researched the two manufacturers,
and your new one is indeed free of
gluten. The reaction you are having is prob-
must include the same active ingredients as
the original, but the law does not apply to
fillers. Check out Pillbox, which is maintained
ably to one of the fillers in the new medica- by the National Library of Medicine, part of
SHUTTERSTOCK

Q I was taking a gluten-free blood

pressure medication that I
tolerated very well. However, with my
last refill, I received another brand.
tion.Your previous medication contained
the following five fillers: calcium phosphate,
magnesium stearate, mannitol, ferric oxide
the National Institutes of Health. It provides
a resource for comparing oral tablet and
capsule products online at pillbox.nlm.nih.
red and corn starch.Your new medication gov/pillimage/search.php.

12 Gluten-Free Living July/August 2018

 Stay Informed.
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resource for practical,
no-nonsense advice and
strategies for managing
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Family Matters
 Breastfeeding
may not prevent celiac—
but it can’t hurt
BY VAN WAFFLE
R -89:)61% is a pediatrician and
mother of three. Two of her children
have celiac and one does not. She was unable
to breastfeed one of the three.
“here were a lot of people making me feel
very guilty that I could not nurse,” says Verma,
MBChB, director of the Center for Celiac
Disease at Children’s Hospital of Philadelphia.
“Being a pediatrician, I know how important
it is to breastfeed, but if you are not able to do
it and you have given your all, it is not fair to
the mom to make her feel guilty.”
Fortunately the child she had trouble
breastfeeding is the one who does not have
celiac, otherwise she says she would probably
feel guilty anyway. For years experts theorized
that breastfeeding and timely introduction
SHUTTERSTOCK
of gluten could protect children from ce-
liac. Early research hinted that introducing
gluten while still breastfeeding between 4
and 6 months of age might prime a baby’s
immune system to tolerate gluten. However,
the evidence was weak, oten relying on past
data that did not study efects of breastfeed-
ing directly.
MORE RECENT RESEARCH
Two studies published in he New England
Journal of Medicine in 2014 compared difer-
ent approaches to early nutrition in children
at risk for celiac. hey recruited infants who
had a parent or sibling diagnosed with the
disease. One study randomly assigned 832
newborns to be introduced to gluten at 6
months of age, the normal age for solid foods,
or at 12 months. Fewer of the late group had
been diagnosed with celiac by age 2 but they
caught up by age 5. At age 10, one-quarter
of the study group had been diagnosed with
celiac. Delaying gluten introduction delayed
celiac but did not reduce long-term risk.
he other study involved 944 at-risk infants
randomly assigned to receive either a small
dose of gluten or a placebo daily from age
4 to 6 months. hen they were introduced
normally to solid foods. Introducing gluten
during the 4- to 6-month window, when most
children get their irst taste of gluten, made no
diference. his study recorded breastfeeding
in more detail, comparing whether children
were breastfed, whether it was exclusive and
for how long. No approach to breastfeeding
gave children an advantage against celiac.
his disappointed researchers trying to
understand why some children genetically
predisposed for celiac remain healthy while
others become sick. Commenting in he
American Journal of Gastroenterology in 2016,
Joseph Murray, MD, of Mayo Clinic, and Ben-
jamin Lebwohl, MD, of Columbia University
Medical Center, called this a “back to the
drawing board moment” for the celiac com-
munity. hey wrote that these “unequivocal
www.glutenfreeliving.com 15
and disappointing” indings force researchers
to refocus the search for what causes celiac. The American Academy of
Experts admit this leaves parents won-
dering how they can prevent celiac in their
children at risk, but the simple answer is: Pediatrics adopted the standpoint
nothing unusual. he American Acade-
my of Pediatrics adopted the standpoint
that a healthy child with a family history that a healthy child with a family
of celiac should be treated like any other
healthy child.
history of celiac should be treated
BREASTFEEDING BASICS
Maureen Leonard, MD, clinical director of
the Center for Celiac Research and Treat- like any other healthy child.
ment at Massachusetts General Hospital
for Children in Boston, says, “If breastfeed-
ing is available, we recommend it until 4 to
6 months of age. We always recommend
that an infant be exposed to as many foods
as possible, again starting between 4 and 6
months of age.” As for breastfeeding preventing celiac, the discussion has been about breastfeed-
Verma says, “Breast milk has the right bal- Verma says, “I don’t think anyone would say ing, the timing of gluten introduction, the
ance of fat and nutrition. It is the most easily it is not helpful.” amount of gluten introduced, and if there is
digestible for the immature gut when the Experts expect new insight from studying a [viral] infection.”
baby is born. Secondly, the factors in breast the microbiome, the community of bacteria She adds, “Breastfeeding does make a dif-
milk help ight infection, building immunity. that colonize the gut and interact with the ference. he question is two-fold. Does the
SHUTTERSTOCK

Finally, bonding happens between the child infant’s immune system as it develops. microbiome change based on breastfeeding? I
and the mother with breastfeeding. hose are “here are many factors that will change will say yes. Does that have an efect on at-risk
the three main reasons why breastfeeding is the microbiome. hose are the factors we patients? I think time will tell. I personally
a good thing.” need to know,” says Verma. “In celiac disease, think it will be beneicial.”

16 Gluten-Free Living July/August 2018

 Verma stresses that if a mother has diffi-
culty nursing for any reason, there are alterna-
tives. A mother should never feel guilty for
not breastfeeding if medical or psychological
factors prevent it.
VIRAL INFECTIONS
For children at risk, she does recommend a
special precaution in the case of viral gas-
troenteritis, which causes symptoms such as
diarrhea, fever and vomiting.
In 2017, an international team of scien-
tists reported on an innocuous reovirus that
provokes immune response in people while
hardly making them sick. Celiac is more com-
mon in people who have antibodies for this
reovirus, proving they have been infected by
it sometime in life. he study demonstrated
in theory how the bug could disrupt toler-
ance to gluten and cause celiac. his pos-
sible cause remains unproven, but several
other investigations have pointed ingers at
viral infections.
Verma advises parents of children at risk:
“If at 5 months you are going to introduce
gluten and your baby has viral gastroenteri-
tis, maybe hold of a little. hat infection
makes the gut more permeable. Time will
tell, but I think it could potentially be a trig-
ger [for celiac].”
Wait a week or two until the child has
recovered, and introduce gluten when
digestion is stable, she suggests. All healthy
children should be introduced to gluten
in time.
CELIAC STRESS
For parents worried about avoiding celiac,
Leonard says, “While children with a family
history have a higher chance of developing
celiac disease compared to the general public,
it is still more than three times more likely
that they will not develop celiac disease. If
the family decision is to keep a gluten-free
household, I would encourage them to allow
the child [who does not have celiac] to eat
gluten outside of the home so that they can
participate in the many social activities that
revolve around food. At this time we have
no evidence to suggest that the child should
refrain from eating gluten.”
Verma agrees: “I do not recommend that
parents keep their children gluten free if they
don’t have celiac disease. hey should treat
the child like any other child.”
She points out that a normal diet including
whole grains can be more nutritious and less
expensive than a gluten-free diet. She also
warns against the psychological burden of
forcing a healthy child to follow a gluten-
free diet because another family member has
celiac. his can lead to resentment between
siblings, for example.
Leonard suggests concerned parents can
have their child tested for celiac genetics, but
Verma does not recommend doing it when a
child is born because the child should not be
treated diferently regardless of risk.
She insists on having this conversation
with parents who want genetic testing: “If
you know that your child has the gene, is
that going to make you not want to feed them
gluten? As they get a little older and complain
of a bellyache or a headache, are you going
to be doing a celiac [test] every week? Are
you going to be in constant fear the rest of
the child’s life that he or she is going to end
up with celiac?”
If the parent agrees not to change anything
but still wants to know, Verma says, “I will
give in.”
Verma and Leonard both send children
for a irst panel of blood tests by age 3 and
rescreening for celiac every three to ive years
thereater. However, Verma points out that
blood tests for celiac are invalid in children
who consume lower than normal levels of
gluten, such as in a home where others follow
a gluten-free diet. She would delay screening
until the child is consuming a signiicant
amount of gluten every day.
Infants at risk can help unravel the mystery
of what role the microbiome plays. he Celiac
Disease Genomic Enviromental Microbi-
ome and Metabolomic (CDGEMM) Study
has enrolled 150 children so far who have a
irst-degree relative with celiac, but 500 are
required to complete recruitment. Leonard,
one of the researchers in this study, says it
includes a questionnaire about life history
and collects stool every three months and
blood every six months. However, infants
from across the county may participate by
mail free of charge. To learn more, visit
https://bit.ly/2GgpFgX. GF
Van Wafle has a Bachelor of Science in biology
and is research editor of Gluten-Free Living.
A freelance writer based in Waterloo, Ontario,
Canada, he blogs at vanwafle.com.
Healthy
infant nutrition
Based on advice from the American
Academy of Pediatrics, Lauren Fiechtner,
MD, director of nutrition in the pediatric
gastroenterology division at MassGen-
eral Hospital for Children, recommends:
• Breastfeed children exclusively for
approximately the irst 6 months.
• Continue breastfeeding as solid
foods are introduced until 1 year or
older as mutually desired by mother and
infant.
• Start solids between 4 and 6
months, once your baby can sit sup-
ported, has good head control and
shows some interest in your food.
• Offer solids on a spoon irst to
see what textures a baby can swal-
low, watching verbal or facial signs for
when he or she is full or does not like a
particular food.
• Children introduced to solids
before 4 months of age run a higher risk
of chronic diseases such as obesity and
diabetes.
• Recent research supports start-
ing with iron-rich foods such as pureed
meat and ish, vegetables like spinach or
iron-fortiied cereals.
• Research suggests early introduction
reduces the risk of allergies to foods
like ish, peanut butter and eggs, so start
within the irst year but not before 4 to
6 months.
• Try solid foods one at a time to
watch for adverse reaction, then wait
three to ive days before trying some-
thing else.
This guidance applies to any healthy
child, regardless of a family history of
celiac.
www.glutenfreeliving.com 17
Gluten-Free Travel

SHUTTERSTOCK

18 Gluten-Free Living July/August 2018

*VSQQSYXL[EXIVMRK7SYXLIVR
JSSHERHKPSFEPJEVIXSMRHYPKIRX
W[IIXXVIEXW%8S[R[MPPJYP½PP
]SYVKPYXIRJVIILIEVX´WHIWMVI
WORDS BY ANNA SONNENBERG
PHOTOS BY LOREN SONNENBERG
As -7/)8',)(398 a rough
itinerary for our long weekend in
Atlanta, I quickly realized that the sensational
Southeastern food scene my husband and I
had been hearing about was no exaggeration.
In fact, so many Atlanta-area restaurants,
cafés, food halls and bakeries had caught
my eye that we would easily have enough to
eat to last us for a couple of weeks or longer.
Paring down my culinary wish list wasn’t
easy, but ultimately we were thrilled with
everything we tried. Get a taste of our favorite
gluten-free spots in Atlanta and ind out how
we explored the city between meals.
INDULGE IN
SOUTHERN CLASSICS
Ater arriving in Atlanta, seeking out gluten-
free versions of Southern classics was at the
top of my to-do list. I’d heard that Bantam +
Biddy was a must, and this modern South-
ern diner didn’t disappoint. While not every
menu item at Bantam + Biddy is gluten free,
all safe options are clearly marked on the
menu. Since all fried items here are gluten
free, you can try everything from the fried
chicken tenders to the fried green tomatoes.
I ordered both, of course.
With their crunchy cornmeal coating and
tender interiors, the fried green tomatoes
made for a fantastic appetizer and were
particularly tasty when paired with the rich
whipped goat cheese. Juicy and well-seasoned,
Bantam + Biddy’s gluten-free fried chicken
tenders hit the spot both with and without
the zesty wasabi honey dipping sauce. hough
it’s possible to order the fried chicken tenders
as a main dish with two sides, I stuck with
the appetizer size. Ater all, I needed to save
Bantam + Biddy
plenty of room for brunch.
We opted for the Southern
breakfast, which turned out
to be a huge plate loaded with
three farm eggs and all the fab-
ulous ixings—creamy grits, pi- CO
mento cheese, fried okra, crispy
bacon and jalapeño cornbread.
Since the menu is illed with
mouthwatering savory break-
fasts like the big chicken skillet
and sweet options like the but-
termilk pancakes, you can’t go
wrong with gluten-free break-
fast or lunch here.
I also liked that Bantam
+ Biddy’s location is close to
Piedmont Park, a huge green
space in Midtown Atlanta.
his park is wonderful to visit
in any season, but it’s espe-
cially lovely in the spring and Sally's Gluten Free
summer, when trees and low-
ers bloom and festivals liven
up the area. Since the park is adjacent to the avoid gluten for a number of reasons, includ-
Atlanta Botanical Garden and close to the ing health. As Robby Kukler, Fith Group
High Museum of Art, you could easily do Restaurants partner, explained, “We see it as
what we did and spend a few hours admiring our responsibility being in the service and
the blooms at the Atlanta Botanical Garden hospitality food business to provide our guests
and checking out the High’s latest exhibitions with what they value and deine as a great
while working up an appetite for another dining experience.”
meal. Naturally, more Southern fare awaited Today, South City Kitchen has four locations
in Midtown. in the metro Atlanta area, and all ofer numer-
Another favorite ind, South City Kitchen ous gluten-free dishes and modiications. I
has served up innovative Southern cuisine recommend starting with the pimento cheese,
for more than 25 years. his spot has ofered which arrives in a generous portion that’s more
gluten-free and other allergy-friendly options than large enough for sharing. he bread-and-
since 2010, quickly realizing that rather than butter pickles and fresh veggies were just right
merely following a trend, restaurant patrons for scooping up the zesty cheese and perfectly
www.glutenfreeliving.com 19
 South City Kitchen

Piedmont Park

ATLANTA
RESOURCES
BANTAM + BIDDY
1544 Piedmont Avenue NE #301
Atlanta, GA 30324
bantamandbiddy.com

CO
675 North Highland Avenue
Northeast #6000
Atlanta, GA 30306
eatatco.com

GLUTEN FREE CUTIE Mediterranea

1066 Alpharetta Street
Roswell, GA 30075
glutenfreecutie.com
complemented the rich lavor. that it appeals to everyone, gluten free or
Starting with this dish was also the ideal not. Nestled in Atlanta’s charming Grant Park
MEDITERRANEA
way to prime our palates for the shrimp and neighborhood, Mediterranea highlights fresh,
332 Ormond Street SE
Geechie Boy grits, a signature dish that Ex- creative ingredients with a healthy emphasis
Atlanta, GA 30315
ecutive Chef John Spotkill makes with a rice on hearty plant-based dishes.
mediterraneaatl.com
lour-based roux, a smoky tomato and pob- I couldn’t get enough of the quartet of
lano gravy, sautéed shrimp and tasso ham. spreads and used the crudité and freshly

PIEDMONT PARK AND CENTENNIAL OLYMPIC PARK, SHUTTERSTOCK

SALLY’S GLUTEN FREE
BAKERY
5920 Roswell Road
Northeast, Suite 108A
Sandy Springs, GA 30328
and
4390 Kimball Bridge Road, Suite B2
Alpharetta, GA 30022
sallysglutenfreebakery.com
SOUTH CITY KITCHEN
1144 Crescent Avenue NE
Atlanta, GA 30309
(and several additional locations in
the Atlanta metro area)
southcitykitchen.com
As a longtime lover of shrimp and grits, I’m
already dreaming up plans to return to South
City Kitchen to sample this dish again.
TUCK INTO GLOBAL FARE
As much as I enjoyed digging into Atlanta’s
Southern food scene, I also fell head over heels
for some of the city’s Mediterranean and South-
east Asian spots. In fact, no trip to Atlanta is
complete without a meal at Mediterranea, the
city’s only completely gluten-free restaurant.
Here, co-owners Gerard Nudo, a pastry
chef, and Gary McElroy, who has celiac, have
joined with Executive Chef Anthony Galletta
to design a gorgeous space that specializes in
Mediterranean-inspired fare so delectable
baked focaccia to scoop up every last bit of
the lavorful chickpea, labne, eggplant and
artichoke olive spreads. I found the involtini
to be a standout dish and a fun take on a Medi-
terranean classic, featuring thinly sliced zuc-
chini wrapped around savory halloumi cheese,
topped with a deconstructed ratatouille, and
accented by colorful tomato sauce and yellow
pepper coulis. I’d also recommend trying the
Calabrese shrimp and orzo, which packs a la-
vorful punch with a spicy tomato-based sauce,
salty feta cheese and sweet golden raisins.
If you have as much of a sweet tooth as I
do, you’ll appreciate the pastry case, which
features a rotating selection of morning glory
muffins, cherry pecan scones and the divine

20 Gluten-Free Living July/August 2018

Centennial Olympic Park
lemon Bundt cake that I sampled. If you’re
in the mood for something sweet, note that
while baked goods are available any time the
restaurant is open, you’ll ind the best pastry
selection on weekends, when Mediterranea
also serves scrumptious brunch dishes like
buckwheat crêpes with smoked trout and
black cherry cream cheese French toast.
No matter what catches your eye at Medi-
terranea, I suggest working it of with a stroll
through nearby Grant Park or a wander
through Atlanta’s lively Poncey-Highland
neighborhood. he latter is home to Ponce
City Market, one of the most impressive
and expansive food halls I’ve ever visited.
While I merely window-shopped, I was
excited to sample the fare at CO, located just
up the street.
At this bright, airy Poncey-Highland spot,
Chef Masanori Shiraishi (aka Chef Masa) puts
a contemporary twist on classic hai, Viet-
namese and Japanese dishes, many of which
you can request gluten free. I recommend
starting with the mango summer rolls, which
are light, fresh and ideal for warm weather in
Atlanta. While you can’t go wrong with CO’s
fusion sushi rolls, as a noodle fan, I loved the
Hanoi Noodle, which comes with rice noodles,
crunchy cabbage and carrots, and a spicy yel-
low curry sauce. Since CO now has branches
in several Southeastern cities, I’ll be adding the
other locations to my list for future trips, too.
STOCK UP ON SWEET TREATS
Normally when I travel, I focus on getting
to know the city itself and leave very little
time for exploring the further reaches of the
metro area. When I mapped out our Atlanta
trip, however, I realized that all of the city’s
gluten-free bakeries are located on the out-
skirts. Since I couldn’t leave without sampling
a couple, we set aside plenty of time to visit
two tasty spots just north of the city.
Our sunny Saturday morning started at
Gluten Free Cutie, where the chalkboard menu
tempted us with the promise of beignets and
the farmhouse chic decor invited us to relax
and stay awhile. Although I’d been planning
to focus on the sweets, I was delighted to ind
that Gluten Free Cutie had a lengthy weekend
breakfast menu packed with savory goodies.
he cheddar biscuit with fried green tomato
and bacon made for a delicious weekend
breakfast, but the real stars of the show were
the beignets with raspberry sauce. he Gluten
Free Cutie team makes and ills these babies
to order, ensuring that they’re piping hot and
the perfect doughy texture. While these sweet
treats already made the trip north worthwhile,
we had much more to try.
Next, we headed over to Sally’s Gluten Free
Bakery in Sandy Springs. One of the irst
gluten-free bakeries to open in the Atlanta
area, Sally’s has been baking up an impressive
array of breads, muffins, cakes, cookies and
pies since 2009. Owner Taylor Owings em-
phasizes freshly baked grab-and-go goodies
that appeal to everyone, and many items are
free of soy, dairy or eggs in addition to gluten.
I found Sally’s chocolate chip cookies totally
irresistible, the vanilla cupcakes wonderfully
sweet, and the banana bread delicious for
breakfast or dessert. I also loved the bestselling
C.R.A.W. bread, a hearty loaf that’s packed with
raisins and walnuts and is perfect toasted. No
matter what you’re craving, you’ll want to stop
by Sally’s to pick up a few sweets for a picnic
or baked goods for your entire stay in Atlanta.
I had unreasonably high hopes for Atlanta’s
gluten-free food scene, but the city still man-
aged to exceed my expectations completely.
From grab-and-go treats to ine dining and
everything in between, Atlanta truly has it all
for gluten-free diners. I can’t wait to plan a lon-
ger return trip with ample time to sample even
more of Atlanta’s gluten-free specialties. GF
Travel Editor Anna Sonnenberg is a food and travel
writer who has journeyed around the world gluten
free since being diagnosed with celiac in 2012.
www.glutenfreeliving.com 21
 to C ru ise Gl uten F
ow ree
:
H
The Ultimate Checklist

SHUTTERSTOCK
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MRXSPIVERGISVJSSHEPPIVKMIWXSJIIP
WEJI[LMPIIRNS]MRKI\XIRWMZIXVEZIP
FSXLHSQIWXMGEPP]ERHEFVSEH*VSQ
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BY KRISTEN OLIVERI
O n top-tier cruise lines such as Aza-
mara Club Cruises and Oceania
Cruises, the food and beverage teams go to
great lengths to ind out each passenger's
dining requirements and will make arrange-
ments days in advance to allow for the best
gluten-free dishes available.
With that all being said, the onus is still on
the traveler to take control of the vacation and
to make sure he or she can actually enjoy the
adventure in the moment instead of worrying
about each meal as it comes.
THE GLUTEN-FREE CRUISER’S
CHECKLIST
 (S]SYVLSQI[SVO Before boarding,
make sure all dining preference documenta-
tion indicates that you are gluten free.
 ,EZIEJEGIXSJEGI Once on board,
ask to meet with the food and beverage direc-
tor or restaurant manager. It never hurts to put
a face to the name. Explain that you are gluten
free and looking for the best options available.
 9T]SYVGYPMREV]KEQI Scout out
the specialty dining experiences and tasting
menus. he more high-end your experience,
the higher the likelihood that the cruise line
will bend over backward to please you. Put-
ting an order in for a gluten-free tasting menu
with wine pairings will go a long way.
 4PER]SYVEGXMZMXMIW Prebook ex-
cursions to determine which meals you will
be eating on land. Sit down with your excur-
sion concierge while on board to make sure
any land meals are gluten free. In the case
of cruising with Azamara, staf can make a
gluten-free meal to go.
 &YJJIXFI[EVIWhen in doubt as
to what’s in something on the bufet, ask! If
you’re at the morning bufet and are unsure
of a dish’s ingredients because it’s not properly
labeled, ask for the manager on duty. He or she
will have a list of each food item on the bufet,
including ingredients. Better safe than sorry.
CRUISING SPOTLIGHT
While many cruise lines have upped their
gluten-free game, Azamara Club Cruises, with
its small ships and high-quality approach,
has emerged as a leader in championing the
www.glutenfreeliving.com 23

gluten-free onboard experience. his bou-
tique upmarket cruise line, which tradition-
ally had two ships, has expanded its leet with
its newest vessel, the Azamara Pursuit. he
company has added three new land-and-
sea experiences in South America, coupled
with its exclusive partnership with Celebrity
Cruises in the Galapagos.
Azamara’s signature Destination Immer-
sion program ofers travelers the option to
stay longer and experience more—that means
everything from the sites to the food in unique
global destinations, including 200 ports in 70
countries. he cruise line takes pride in its
onboard and of-ship culinary and gluten-
free experiences.
For those dining on board, the ships
have two specialty restaurants, Prime C and
Aqualina, along with a range of culinary
experiences, such as chef ’s table meals and
ive-course menus with wine pairings. Each
of those menus, alongside specialty ones,
can accommodate gluten-free orders and
clearly indicate gluten-free items on all of
their menus as well as bufet items.
Given customer service is at the forefront
24 Gluten-Free Living July/August 2018
Views of the mid-sized cruise ship
Azamara Quest
of their ofering, Azamara takes food intoler-
ances and allergies seriously. “At the begin-
ning of every voyage, we invite those guests
who during their booking mentioned they
have any intolerance for a meet and greet
with the restaurant manager and discuss their
needs,” said Robert van Rijsbergen, corporate
executive chef. “We also give those guests our
dietary menu, which gives them an indication
of what we can ofer or prepare.”
Keeping track of guests who need to be
gluten free at all times is no easy feat, which
is why Azamara utilized a restaurant track-
ing system. “In order to keep track of those
guests, we work with a restaurant system
called SilverWare POS,” said van Rijsbergen.
“In the system, all those special requests or
dietary needs are mentioned there by guest
name, so when a guest makes a reservation,
we’re aware.”
Oceania Cruises, too, strives to make its
gluten-free experience seamless. Bernhard
Klotz, senior culinary director, believes that
hospitality at its core means that everyone
should have the best experience they pos-
sibly can. “he core tenant of any hospitality
organization is to make people feel welcome
and cared for,” he explained. “So you could
say, we do gluten-free experiences because
we want to; we want to ensure everyone that
travels with us can focus on their destination
experience and creating new memories.”
Within reason, Klotz believes pretty much
any dish served on board can be made gluten
free. When speaking with guests, the food
and beverage team gathers as much informa-
tion as possible about intolerances, allergies
and preferences before the dining begins.
Oceania also trains its staf to be cognizant
of those who are gluten free so that everyone
from the waiter to the kitchen staf is ready
and able to execute a gluten-free order. “We
brief all the galley and dining rooms staf in
all the restaurants so that [they] are aware,
no matter where on the ship the guests are
dining,” he added.
he kitchen staf also prides itself on the
array of gluten-free desserts available for
guests. Specialties include gluten-free cakes,
pies, tortes and cookies plus a wide assort-
ment of items like ice creams, sorbets and
puddings. GF
Cruise cooking at home
Azamara provided one of its most
popular gluten-free recipes.Try your hand
at preparing this decadent dish.

Grain-Nuts Soufflé
with Pineapple-Saffron Sauce
Ingredients
GRAIN-NUTS SOUFFLÉ 1 pound almond powder
200 g oats ½ ounce cinnamon
100 g corn 1 pound dates, finely sliced
100 g quinoa ½ cup almonds, sliced, toasted
2 ounces cornstarch PINEAPPLE-SAFFRON CONFIT
8 ounces walnuts, chopped, divided 2 pieces pineapple, diced
2 liters water 1 ounce Equal® sweetener
1 ounce Equal® sweetener 1 pinch saffron
15 pieces egg white Water
1 pound rice lour

Directions
Preheat oven to 375° F (190° C). Blend all grains with half of the walnuts together
until the mixture is a powder.
Boil 2 liters of water with the sweetener, and add the powder mix until it turns into
a paste. Cover with plastic and set aside to cool. Mix 1 tablespoon of the paste with
4 ounces of meringue (egg whites whipped without sugar or sweetener) and mix
with the paste like folding a normal souflé. Combine the rice lour, almond powder
and cinnamon. Spray the souflé cups with pan coating, and cover the inside with the
rice lour, almond lour and cinnamon mixture.
Fill half of each cup with the souflé mixture, then add some sliced dates and toasted
almonds, and fill the rest of the cup with the souflé mixture. Add more almonds on
top. Cook 10-15 minutes.
To prepare the Pineapple Saffron Confit, boil half of the diced pineapple with
sweetener until well cooked. Blend until a smooth coulis forms. Add the rest of the
pineapple and saffron. Bring to a boil and simmer for 10 minutes, then set aside to cool.
 OTTTTOMS
BBO OMS
UUPP
Regional and international gluten-free breweries
create a variety of styles for every palate
BY MICHAEL SAVETT
 he chances of inding a gluten-free beer Portland is also home to two-year-old
other than Redbridge at your favorite Moonshrimp Brewing, whose owner, Dan
restaurant, neighborhood beer shop or McIntosh-Tolle, has celiac. Moonshrimp
big-league ballpark have grown in recent has three permanent brews in its portfo-
years thanks to the boom in crat brewer- lio: a hop-forward India pale ale (IPA), a
ies. And there’s no end in sight: he global dark ale and a lighter white ale. Moon-
gluten-free beer market is expected to shrimp also ofers a seasonal Dubbel-
increase at a compound annual rate of 17 style beer produced in collaboration with
percent between 2018 and 2022, accord- Bierly Brewing, another small gluten-free
ing to a recent industry report. brewery in Oregon. Bierly itself bottles a
Other than Anheuser-Busch InBev’s ine Bohemian pilsner called Felix.
widely available Redbridge, which has been An hour southwest of Portland is Eva-
sold since 2006, other gluten-free eforts sion Brewing, whose core bottled beers
by larger beer companies, such as Coors include an IPA, stout and blonde ale and
Peak and Dogish Head’s Tweason’ale, have a seasonal Belgian dark strong ale brewed
been discontinued. Instead, the gluten- for autumn. Other styles, like Peanut But-
free beer market primarily is supported ter Vibes stout and Commit to the Funk
by microbreweries, which produce fewer farmhouse ale, are served at Evasion’s
than 15,000 barrels a year, and even smaller taproom in McMinnville. Evasion’s of-
nanobreweries, which manufacture several ferings are not made with sorghum—a
thousand or fewer barrels annually. (See mainstay of many gluten-free beers—but,
sidebar for a list of bottled and canned instead, with rice and millet.
gluten-free beers sold throughout the Oregon isn’t the only state in the Paciic
United States and Canada.) Northwest that’s home to a gluten-free
brewery. In Seattle, Ghostish Brewing
•»¸¶½±®Ÿª¬²õ¬¸»½±À®¼½ Company produces some of the most un-
Americans comprise the largest group of conventional beers around—the limited-
gluten-free beer drinkers in the world—a release Ghost Pepper Saison and Goseish
45 percent share, reports Hibiscus-Cranberry
market research firm Gose, for example.
Technavio. Much of the Ghostish’s lagship crat
gluten-free beer produc- beers include traditional
tion in the United States and grapefruit IPAs, an
is concentrated west of American pale ale and
the Mississippi; Oregon 2018 World a Belgian white ale. Its
alone is the home to four Meteor Shower Blonde
gluten-free breweries. Beer Cup Ale, brewed with malted
The oldest and most GF Winners millet, California-grown
acclaimed of the group brown rice and Noble
is Portland’s Ground GOLD: Güten Beer German Perle hops
Breaker Brewing, whose from Guten Brands (adding a light bitter-
beers are certiied gluten SILVER: IPA No. 5 from ness and loral aroma),
free by the Gluten-Free Ground Breaker Brewing won a silver medal at
Certiication Organiza- last year’s Great Ameri-
tion. Opened in 2011 BRONZE: Copperhead can Beer Festival. Like
as the first dedicated from ALT Brew Ground Breaker, Ghost-
gluten-free brewery in ish also has a taproom
the country, Ground and entirely gluten-free
Breaker has medaled at the prestigious gastropub in its hometown, though its
Great American Beer Festival every year beers are also sold in ive other states,
since 2012, with its Dark Ale winning gold British Columbia and online.
in the gluten-free beer category in 2014,
2016 and 2017. Dark Ale is one of Ground Between the coasts
Breaker’s four year-round beers, though Other out-of-the-ordinary gluten-free
the brewery is also known for seasonal and beers come from Burning Brothers Brew-
experimental varieties, such as Imperial ing, based in St. Paul, Minnesota. he
Darkness and Cascadian Dark Ale. (Many dedicated brewery, which distributes
are available for online ordering.) Ground throughout its home state as well as in
Breaker’s beers are distinctive for the use Wisconsin and North Dakota, gives the
of locally grown roasted chestnuts and summer seasonal category an unusual
SHUTTERSTOCK
lentils. he brewery also runs an adjacent twist with its “PARCHED” Lime Shandy
gluten-free gastropub, ofering the likes of and counts a roasted cofee ale among its
pork belly tacos, pizzas, sandwiches and year-round beers.
brownie sundaes. Brewing in smaller batches allows
dedicated gluten-free breweries like ALT
Brew of Madison, Wisconsin, the lexibil-
ity to ofer a more diverse range of beer
styles. ALT Brew bottles a Kölsch, a light
top-fermented German beer that’s a rarity
in the gluten-free beer space, as well as
several ales year-round. (he brewery’s
winter seasonal Ravenswood Imperial
Brown Ale was among the best-tasting
beers sampled for this story.)
In Golden, Colorado, Karen Hertz
started Holidaily Brewing Company in
2016 in the shadow of the mighty Coors
ater discovering she was gluten intolerant.
Holidaily, which has a taproom and sells its
beer in restaurants and stores throughout
the Centennial State, started out canning a
blonde ale and IPA but has since branched
out with varieties such as the Blue Moon-
like Buckwit Belgian wit-style ale.
˜·½±®¸»½±®ª¼½
he northeast U.S. also is seeing growth
in gluten-free brewing. Pittsburgh’s Au-
rochs Brewing Company, founded by
two friends who avoid gluten for medi-
cal reasons, recently expanded distribu-
tion of its lagship blonde ale and Ses-
sion IPA into the Philadelphia region.
Several breweries, like Departed Soles
in Jersey City, New Jersey, and Ipswich
Ale Brewery in Ipswich, Massachusetts
(north of Boston), brew both gluten-
free and traditional beers, though they
implement cleaning protocols prior to
producing their gluten-free varieties. De-
parted Soles won a bronze medal for its
gluten-free dark ale, A Dark Night, in the
2016 World Beer Cup. Ipswich Ale’s Celia
Saison (reminiscent of Hoegaarden) won
top honors at the 2010 event.
Brews from abroad
While most of the gluten-free beers in
the U.S. are made domestically, a few
imported brands have made inroads. Glu-
tenberg, which was founded in Montreal
in 2010, distributes its beers in 24 states
as well as all of Canada and even parts of
Europe. he brewery has won ive medals
at the biennial World Beer Cup, includ-
ing top honors in the gluten-free beer
category for its IPA in 2016. Glutenberg’s
newest styles are a year-round witbier
and a seasonal stout, which was popular
among our taste-testing panel.
Another World Beer Cup winner is
Green’s, whose gluten-free beers are
brewed in Belgium. In 2004, the Enter-
prise Dry-Hopped Lager and Endeavour
Dubbel Ale were awarded gold and silver,
respectively. Green’s uses a combination
of millet, sorghum, buckwheat and rice
in all ive of its beers. GF
www.glutenfreeliving.com 27
GLLUUTTEN
G
Brewery
EN - FFRREEEE
Alpenglow Beer
Website

buckwildbrew.com
Distribution

CA
Name

Buck Wild*
Style

Pale ale

ALT Brew altbrew.com OR Hollywood Nights Blonde IPA

Rustic Badger Farmhouse ale
Copperhead Copper ale
Kickback Kolsch

Aurochs Brewing aurochsbrewing.com PA Blonde Ale* Blonde ale

Session IPA Session IPA

Bierly Brewing bierlybrewing.com OR Felix Pilsner* Pilsner

Burning Brothers burnbrosbrew.com MN, WI, ND Pyro American pale ale

Roasted Coffee ale
Parched Lime shandy
Raj Agni India pale ale

Departed Soles departedsoles.com NJ GoodbIPA India pale ale

Epic Brewing Company epicbrewing.com WA, OR, ID, CA, NV, MT, WY, UT, AZ, TX, Glutenator India pale ale
MN, MI, WI, IL, OH, MA, RI, PA, NJ, MD,
VA, NC and online

Evasion Brewing evasionbrewing.com OR, WA Hophoria IPA India pale ale

Blonde Blonde ale
Belgian Dark Strong Dark ale

Ghostish ghostishbrewing.com WA, OR, ID, AK, VT, MA and online Kick Step India pale ale
Meteor Shower Blonde ale
Peak Buster Double IPA* Double IPA

Glutenberg glutenberg.ca/en WA, OR, CA, CO, MN, IL, MI, OH, ME, VT, APA American pale ale
NH, MA, RI, CT, NY, PA, NJ, DE, MD, VA, White* White
NC, SC, GA and lower Canadian provinces Gose Gose

Green's merchantduvin.com/brew- Nationwide U.S. and Canada Discovery Amber ale

greens-gluten-free.php Quest* Tripel ale
Endeavor Dubbel ale

Ground Breaker groundbreakerbrewing.com OR, WA, ID, CA, VT, ME, MA, RI and online Olallie Blackberry rose hip ale
Dark Ale Dark ale

Holidaily holidailybrewing.com CO Buckwit Belgian Wit-style ale

Favorite Blonde* Blonde ale
Fat Randy's IPA* American pale ale

Ipswich Ale Brewery ipswichalebrewery.com MA, NY, VT, CT, NC Celia* Farmhouse ale

Lakefront Brewery lakefrontbrewery.com 33 states New Grist Ginger Beer

New Grist Pilsner

Moonshrimp Brewing moonshrimpbrewing.com OR and online Collabeeration Dubbel Dubbel ale

Negative Space Dark pale ale
Theia Ale wine

We couldn’t fit them all! Visit us online for even more GF beers at https://bit.ly/2w9FZAA
28 Gluten-Free Living July/August 2018
BBEEEERR RRO ND
OUUN DUUPP
ABV (alcohol by volume) Flavors Suggested Food Pairings Notes
5.5% Toffee, caramel Salmon Subtle hops, citrus nose; sweet with a fruity bite; golden color

7.2% Citrus, floral Grilled pork Crushable, smooth, nice blonde color
6.6% Fruity, sweet, apple, Belgian yeast Bratwurst, ish Lighter mouthfeel and hops
5.1% Chocolate Strawberries Malty, copper color, nice head
5.5% Lemon, sorghum Hot dogs, tacos, lobster Cloudy, straw-yellow hue

4.6% Banana, lemon Chicken, salmon Medium amber, light mouthfeel

4.6% Citrus, pine Pizza, barbeque Clean feel and taste, hop nose

4.3% Pear Cheese, trout Light with minimal head

4.6% Lemon peel Grilled meats, smoked cheese Golden color, foamy head, strong hoppy bitterness
7.7% Roasted coffee, dark fruit Cheesecake Dry inish, thick mouthfeel
4.6% Citrus Tacos A thirst-quenching summer beer
4.8% Caramel, grains Burgers Smooth, clean inish

6.0% Sorghum Pizza Minimal head, medium body, bitter

4.9% Molasses, sweet potato Burgers Thicker mouthfeel, izzy head

5.2% Citrus Wings, pizza Small hop bite

4.0% Malty sweetness Pad Thai Golden color, little head, smooth
8.5% Dark fruit Grilled chicken Steady, funky

5.5% Citrus Well-marbled steak Smooth inish, no aftertaste

4.5% Light grains Grilled ish Light, very drinkable
9.5% Pine Brisket, crème brûlée Great head, excellent mouthfeel and aroma

5.5% Caramel Cheeseburgers, tacos Strong malt backbone

5.0% Coriander Clams, panna cotta Thick mouthfeel, true to style
3.5% Citrus, salt Salad, sushi Refreshing, great summer beer

6.0% Caramel, nuts, raisins Chicken, ish Reddish brown color, malty sweetness
8.5% Candied fruit, caramel, raisin Green vegetables, beef, paella, Crisp, no aftertaste
7.0% Apple, cherries, caramel, spice Cheese and antipasto Effervescent body, deep head, yeasty

9.0% Berries, rose hips Blueberry pie Dark, bitter

5.5% Roasted cocoa nibs, dark fruit Sausages, roasted meats Thinner mouthfeel than expected, roasty nose

4.8% Orange peel, coriander Mussels, seafood and pasta Pleasant haze, clean inish
5.0% Lemon, fruit Salmon, bratwurst Clear golden color, malty sweetness, light body, mellow hops
7.3% Melon, tropical fruit Pizza Hoppy at the start and inish, solid malt backbone

6.5% Orange peel, pepper Vegetable dishes Big head, light color, clean aftertaste

4.7% Ginger Pad Thai Sessionable but ginger is overwhelming

5.1% Citrus notes Grilled vegetables, ish Fluffy head, medium body

7.7% Dark fruit Ribs Yeasty with fruit notes (collaboration with Bierly Brewing)
6.0% Caramel, dark fruit Burgers Strong aroma with sour notes
10.1% Honey Strong cheese or dessert Minimal head with orange hue

*Top pick of the tasting team

www.glutenfreeliving.com 29
 ADVERTISEMENT FEATURE

Grilled Quinoa
& Lime Salmon Cakes
Gluten-free salmon cakes that are high in fiber, protein, and flavor for the whole family.
PREP TIME: 10 MINUTES
COOK TIME: 15 MINUTES
SERVES: 4

Ingredients:
8 oz. fillet wild salmon, chopped Cilantro Sesame Aioli
1 Ellyndale® Organics Quinoa Q Cup™ PREP TIME: 5 MINUTES
COOK TIME: 10 MINUTES
1 egg
SERVES: 8
1 cup Living Now® Gluten-Free All-Purpose Flour
1 teaspoon lime juice
Ingredients:
1
/2 teaspoon lime zest
1
/2 cup Ellyndale® Organics Extra
/4 cup scallions
1
Virgin Sesame Seed Oil
3 tablespoon cilantro, chopped /4 cup cilantro, chopped
1

1 teaspoon Ellyndale® Organics Extra Virgin 1 egg

Sesame Seed Oil
3 teaspoons lemon juice
1 teaspoon salt
1 clove garlic, chopped
1
/2 teaspoon black pepper
1 teaspoon mustard
Directions: 1
/2 teaspoon salt
1) Preheat grill to 350° F.
Directions:
2) Place 1/2 cup of hot water in Organic Quinoa Q Cup,
cover, and steep for 5 minutes. 1) In a blender combine cilantro,
egg, lemon juice, garlic, mustard,
3) Combine instant quinoa with all ingredients. and salt.
4) Divide mixture into 4 patties. 2) Blend until mixture is uniform.
5) Place salmon-quinoa cakes on grill for 5 to 8 3) Slowly drizzle sesame seed oil
minutes or until golden brown. until mixture has thickened
6) Flip and cook for an additional 3 to 5 minutes. 4) Serve as a dip or spread with
7) Serve warm with our NOW® Cilantro Sesame your favorite dish
Aioli and enjoy!
 Gluten-Free Table
„ Make It In Minutes
„ Not Just Gluten Free!
BONUS
COOKBOOK
„ Cookbook Corner RECIPES
„ Kids’ Kitchen
ELIZABETH BARBONE

www.glutenfreeliving.com 31
 Make It In Minutes

Savor summer
These mouthwatering dishes will wow any crowd
while leaving you plenty of time to soak up the sun
BY ELIZABETH BARBONE

Slow Cooker Ribs

SERVES 4 TO 6
Baby back ribs cooked in the slow cooker make for an easy summer dinner.
The ribs are rubbed with a tasty spice blend the night before cooking to ensure
that every bite is packed with lavor.
Ingredients 3 tablespoons apple cider vinegar
DRY RUB *Using homemade barbecue sauce is
2 tablespoons smoked paprika optional. If you prefer to use bottled,
you’ll need 3 cups of sauce.
2 tablespoons packed brown sugar vinegar. Cook until thick, stirring frequently,
2 teaspoons chili powder Directions about 10 minutes. Remove from the pan.
Store in the refrigerator overnight.
1 teaspoon salt Prepare the dry rub: In a small bowl, combine
2 teaspoons freshly ground black pepper Make the ribs: Place the ribs in the insert
paprika, brown sugar, chili powder, salt and
of a slow cooker. Reserve 1 cup of the
2 racks baby back ribs (about 3 pounds) black pepper.
homemade barbecue sauce. Cover ribs with
SAUCE* Rub mixture evenly over both sides of each remaining sauce. Cook on low for 8 hours.
1 tablespoon vegetable oil rib rack. Place ribs on a large rimmed baking
Line a rimmed baking sheet with foil. Place
1 small onion, finely chopped sheet. Cover with foil. Refrigerate overnight.
ribs, meat side up, on the rimmed baking
2 cloves garlic, minced Prepare the sauce: Heat oil in a large nonstick sheet. Brush with reserved barbecue sauce.
or put through a garlic press skillet over medium-high heat. Add the Broil until brown, about 3 minutes.
2 cups ketchup onions; cook until soft, about 3 minutes. Add
Nutrition Analysis: 720 cal, 37 g fat,
1 cup water the garlic, cook an additional minute. Reduce
145 mg chol, 2160 mg sodium, 61 g carbs,
heat to low. Add ketchup, water, molasses and
½ cup molasses 2 g fiber, 50 g sugar, 41 g protein

Mexican Street Corn Salad

SERVES 8
Smoky and spicy, this salad is the off-the-cob version of Mexican street corn. It’s
made with a lime-lavored mayo and topped with tangy cotija cheese. To bring the
lavor of the grill indoors, the corn is cooked until brown and toasty in a skillet.

½ cup fresh cilantro leaves, finely chopped

Ingredients
1 tablespoon olive oil
20 ounces frozen corn, thawed, or
4 cups fresh corn cut from the cob
1 small onion, finely diced
1 clove garlic, minced or
put through a garlic press
½ teaspoon chili powder
1 small jalapeño, seeded and diced
3 ounces cotija or feta cheese,
finely crumbled
3 tablespoons mayonnaise
32 Gluten-Free Living July/August 2018
2 tablespoons fresh lime juice
Salt and freshly ground black pepper
Note: For a smoky lavor, cook the corn
until lightly charred in a skillet or wok. The
high temperature needed to brown the
corn exceeds the limits for most nonstick
cookware. If you only own nonstick, heat the
corn but don’t cook until dark brown.
Directions
Heat oil in a large skillet or wok over high
heat until shimmering. Add corn kernels,
cook without moving until dark brown,
about 3 minutes. Stir, and repeat until brown
on second side, about 3 minutes longer.
Continue cooking, stirring frequently, until
well browned all over, about 10 minutes total.
Add onion. Cook until soft, about 1 minute.
Add garlic and chili powder. Stir to combine.
Cook for an additional minute.
Transfer to a large bowl. Allow corn to cool.
Add jalapeño, cheese, mayonnaise, cilantro
and lime juice. Stir to combine. Adjust salt
and pepper to taste.
Nutrition Analysis: 170 cal, 9 g fat, 15 mg chol,
190 mg sodium, 19 g carbs, 2 g fiber, 1 g sugar,
5 g protein

Tomato-Zucchini Slab Pie
SERVES 6
This elegant tomato pie combines fresh tomatoes, zucchini and
caramelized onions. An optional layer of provolone cheese hides
under the tomatoes. To prevent the crust from getting soggy, the
zucchini is cooked before being added to the pie.
Note:You can prepare the zucchini and caramelized onions the day
before you plan on baking the pie. Store cooked zucchini and onions
in the refrigerator overnight.
Ingredients
CRUST
2½ cups gluten-free lour (I used
Bob’s Red Mill Gluten-Free
1-to-1 Baking Flour)
1 teaspoon salt
1 cup (2 sticks) cold unsalted
butter or shortening, cut
into tablespoon-size pieces
6 tablespoons ice water, plus
additional as needed
S’More Bars
MAKES 15 BARS
These over-the-top bars celebrate
classic s’mores. Right before
serving, mini marshmallows are
toasted under the broiler to bring
the lavor of the campfire home.
Ingredients
2¼ cups gluten-free all-
purpose lour (I used
Bob’s Red Mill Gluten-
Free 1-to-1 Baking
Flour)
1 teaspoon baking soda
1 teaspoon salt
1 cup (2 sticks) butter,
softened, or dairy-free
baking spread
Directions
Prepare the crust: In the bowl
of a food processor, combine
lour, salt and butter. Pulse until
mixture resembles a coarse
meal and no large pieces of
butter remain.
Turn the mixture into a large
bowl. Stir in the water with a
wooden spoon until a dough
forms.You might need to
squeeze the dough gently to get
it to hold together. If it doesn’t,
add water, one tablespoon at a
time, until a dough forms.
Roll dough between two pieces
of parchment paper into a 13-
by 18-inch rectangle. Gently fold
dough in half (it’s OK if it cracks)
and transfer to a 15x10x1-inch
jelly roll pan. Unfold dough,
pressing it together wherever
cracks appeared. Trim edges with
a sharp knife. Crimp with a fork,
if desired.
FILLING Cover pan with a piece of
1 tablespoon olive oil, divided plastic wrap. Chill for 2 hours or
1 small zucchini, sliced into overnight.
thin coins
Prepare the filling: Heat half the
2 medium onions, sliced oil in a large nonstick skillet over
½ teaspoon salt medium-high heat. Add zucchini
in one layer and cook until
8-10 slices (about 6 ounces)
provolone cheese, optional golden brown. Turn zucchini over.
3 large tomatoes, sliced Repeat until slices are lightly
golden brown. Transfer zucchini
¼ cup Parmesan cheese,
optional slices to a plate. Wipe out pan
and return to the burner.
6 leaves fresh basil, finely
chopped Heat remaining oil over
Directions
Preheat oven to 350° F. Line a 9x13-
inch metal baking pan with foil. Grease
lightly with nonstick cooking spray.
Whisk together lour, baking soda
and salt. Set aside. Combine butter,
brown sugar, granulated sugar and
¾ cup packed
light brown sugar vanilla extract in a large bowl. Cream
until smooth. Add eggs, one at a time,
¼ cup granulated sugar until well blended. Stop mixer. Add
1 teaspoon vanilla extract whisked dry ingredients. Mix until
2 large eggs a dough forms. Stop mixer again.
1 12-ounce bag chocolate Add chocolate chips and 2 cups
chips, traditional or marshmallows. Reserve remaining
dairy free marshmallows for later.
1 10-ounce bag mini Press dough into prepared pan. Bake
marshmallows, divided
until edges are golden brown, about
medium-low heat. Add onion
slices and salt. Cook, stirring
occasionally, until onions are soft
and tender, about 30 minutes.
Make the pie: Preheat oven
to 425° F. Adjust oven rack to
middle position.
Remove plastic wrap from
crust. Bake crust until lightly
golden brown, about 15 minutes.
Remove crust from oven and
place on a wire rack. Keep the
oven on.
Allow the crust to cool for a
few minutes. Spread onions
evenly over the bottom of the
crust. Top with provolone slices,
if using. Depending on the size
of your slices, you might need to
split a few in half so the crust is
evenly covered.
Place the sliced tomatoes and
cooked zucchini in one layer
over the cheese. Sprinkle
Parmesan over the tomato and
zucchini slices, if using. Return
pan to the oven and bake until
cheese melts and tomatoes look
soft, about 15 minutes.
Remove pan from the oven
and place on a wire rack. Allow
to cool for 15 minutes before
slicing. Sprinkle chopped basil
over the pie.
Nutrition Analysis: 550 cal,
34 g fat, 80 mg chol, 610 mg
sodium, 57 g carbs, 2 g fiber,
5 g sugar, 5 g protein
30 minutes. Remove pan from the
oven. Allow to cool. As the bars cool,
the marshmallows will melt, leaving
some holes in the bars. This is normal.
Place pan in a large rimmed
baking sheet. Top with remaining
marshmallows. Broil until
marshmallows are toasted, about 2
minutes. This happens very quickly.
Keep your eye on the pan to prevent
burning. Allow bars to cool. Cut into
squares. Serve. Store bars wrapped
on the counter for up to 3 days.
Nutrition Analysis per bar: 380 cal,
20 g fat, 65 mg chol, 280 mg sodium,
46 g carbs,1 g fiber, 26 g sugar,
4 g protein
34 Gluten-Free Living July/August 2018
Frozen treats
for
summer
BY ANGELA SACKETT, EVERYDAY WELCOME

Summer brings warmer days and, for many, a bit more

of a relaxed vibe and the chance to indulge in fun frozen
foods (bring on the ice cream and popsicles!). But chances
are that if you plan on baring a little more skin, the
season also brings a renewed commitment to healthier
eating. With these frozen treats, you can have both!

Strawberry Almond Popsicles

Thanks to the coconut oil, these pops have a boost of healthy fats, no refined sugar and a
creamy texture. While the chocolate and almond drizzle is optional, it takes these frozen
delights straight to grown-up-cool status and adds a perfect crunchy contrast.
Ingredients Directions
3 cups frozen strawberries
Combine strawberries, honey, almond milk,
¼ cup raw honey yogurt, coconut oil and almond extract in a
¼ cup almond milk high-speed blender.
1
⁄3 cup almond milk yogurt, Blend for 30-60 seconds, until thoroughly
plain, unsweetened
combined.
2 tablespoons coconut oil
Pour mixture into 6 popsicle molds and add
2 teaspoons almond extract
sticks; freeze overnight.
¼ cup dark chocolate chips, optional
If desired, melt chocolate chips and drizzle
¼ cup slivered almonds, optional quickly over unmolded popsicles, sprinkle
with almonds, and return to freezer until
ready to serve.

www.glutenfreeliving.com 35
 Blueberry Cardamom “Cheesecake” Ice Cream
Ice cream is a habit in our household. But rather than always grabbing the commercial
alternatives, we like to occasionally indulge our inner creativity and go for a gourmet
homemade version. This dairy-free ice cream has a decided cheesecake tartness, thanks to
the apple cider vinegar and bit of lemon juice. If you haven’t yet tried making ice cream with
avocado, you’re in for a treat. It adds a seemingly impossible creaminess, and the healthy fat
content means it also rivals any of the richest treats you’ve sampled.
Ingredients Add cashew milk mixture, avocados, honey,
1 tablespoon apple cider vinegar cardamom, nutmeg and salt and blend
1 cup cashew milk until thoroughly combined and creamy.
If the mixture is at all warm, transfer to
2 cups raw, unsalted cashews,
soaked overnight* refrigerator for 30 minutes to chill.
2 ripe avocados, peeled and halved, Scrape mixture into the bowl of an ice
pit removed cream maker and process according to
2 tablespoons honey manufacturer’s directions.
1 teaspoon cardamom powder Meanwhile, combine blueberries with
¼ teaspoon nutmeg cinnamon and lemon juice and use a fork to
smash and blend slightly.
1 pinch sea salt
1 cup fresh blueberries Crumble graham crackers into small bite-
sized pieces and set aside.
1 teaspoon cinnamon
½ teaspoon lemon juice When ice cream begins to set up, gradually
add blueberry mixture and graham crumbles
4 gluten-free graham crackers or
graham-style cookies and allow to process until beginning to firm.
For soft-serve ice cream, serve immediately.
Directions
For harder ice cream, freeze overnight in
Stir apple cider vinegar into cashew milk and an airtight container. Take out of the freezer
allow to sit for 5 minutes. and allow to soften for 15-30 minutes before
Thoroughly rinse and drain cashews, add to serving.
a high-speed blender and process for 15-30 *For a faster option, cover raw cashews with
seconds to allow them to begin to puree. boiling water and allow to soak for 1-3 hours.

36 Gluten-Free Living July/August 2018

Watermelon Granita
Granita reminds me of a treat I got at a corner shop in Philadelphia as a college student and
one my daughter introduced us to after a trip to the Hawaiian Islands. This sophisticated
version of shave ice combines watermelon, rose wine, lime and basil (for a kid-friendly version,
just leave out the wine and double the watermelon).
Ingredients Directions
4 cups watermelon, cut into chunks
Combine all ingredients in a blender just
1 cup rose wine (sparkling works), chilled* until blended.
¼ cup honey Freeze 3 hours to overnight in a
2 tablespoons lime juice 9x11-inch pan.
Handful chopped basil Using a fork, scrape and luff into a snow
cone-like texture.
If desired, store in freezer for up to several
days, scraping again before serving.
*If making an alcohol-free version, omit the wine
and double the watermelon. Be sure to scrape
every 3 hours to avoid freezing solid. If it does
freeze solid, simply allow to soften, scrape again
with a fork and repeat.

www.glutenfreeliving.com 37
Not Just Gluten Free!

Savor
the flavor
of the
Mediterranean
For those eating gluten free, this healthful dietary
approach provides variety and great-tasting foods
BY AMY KELLER, MS, RDN, LD

SHUTTERSTOCK
The Mediterranean diet is considered perhaps the
healthiest way to eat in the whole world.
Inspired by research on the dietary patterns
of those who lived in Greece and the south-
ern part of Italy in the 1940s and 1950s, the
Mediterranean diet is based on fruits, veg-
etables, whole grains, ish, beans and even
small servings of red wine. his style of eating
ofers health beneits for almost every part
of the body, including the heart and brain.
In this edition of Not Just Gluten Free,
let’s take a culinary trip to learn about the
nutritional beneits and lavors of these oten
naturally gluten-free foods, as well as practical
suggestions for making your diet just a little
more Mediterranean.
THE PATH TO THE PYRAMID
While the Mediterranean style of eating ex-
tends back much longer, the Mediterranean
Pyramid (see below) is celebrating a milestone
in 2018. Introduced in 1993 by Oldways, a
nonproit organization dedicated to promot-
ing the Mediterranean diet as well as other
traditional diets, the Pyramid was a result of a
1993 International Conference on the Diets of
the Mediterranean. “Oldways brought together
world-class nutrition scientists, public policy
experts, food writers and chefs to counter the
‘fat phobia’ and provide an alternative to the
USDA’s Food Guide Pyramid, irst introduced
in 1992,” notes Kelly Toups, registered dietitian
and nutrition director at Oldways. “In the
years since, the Pyramid has been updated
to include new illustrations and relect the
wealth of nutrition science that supports it.”
Oldways developed the Pyramid to help
consumers understand the total diet at a
glance, notes Toups. “he Mediterranean
Diet Pyramid shows examples of what to eat
over time, not just at one meal, and the rela-
tive proportion of each food group.” Toups
stresses that the Mediterranean diet is about
lifestyle change, not a short-term ix. “People
can get a sense of the combination of all our
meals over days or weeks, demonstrating a
clear, long-term path to better health.”
he Pyramid design allows for easy inter-
pretation of the diet’s structure. “When decid-
ing what to eat, consumers should make sure
that foods at the base of the Pyramid, such
as vegetables, fruits, beans and whole grains, improved their nutritional status without
are featured in every meal,” advises Toups. inducing overweight or obesity.”
“Foods further up the pyramid, including Weight gain on the gluten-free diet is
traditional cheeses, seafood and poultry, are common, and for many patients, those ex-
used in smaller portions. Foods at the very tra pounds can be distressing. he Medi-
top of the Pyramid, such as red meat and terranean diet may be helpful in improving
sweets, are occasional foods and should not nutrition, without the weight gain. “In this
be part of the regular weekly diet.” small, 76-person study, two of the four mal-
nourished celiac patients were able to reach
BENEFITS BEYOND GLUTEN FREE a healthy body mass index without becoming
Numerous studies tout the health beneits of overweight or obese,” says Toups.
the Mediterranean style of eating. he 2015
U.S. Dietary Guidelines highlighted the diet GREAT (WHOLE) GRAINS
as an example of a healthy eating pattern. Being gluten free doesn’t mean all grains are
“Studies repeatedly demonstrated that people of limits. In fact, most whole grains are gluten
who follow a Mediterranean diet tend to have free, notes Toups, including amaranth, buck-
a lower risk of heart disease and stroke, slower wheat, corn, millet, sorghum, tef and wild rice.
cognitive decline in aging and lower risk of hese whole grains not only provide variety in
cancers,” explains Toups. “hough wheat has the diet, but also they ofer important health
a rich history in Mediterranean cuisine in beneits. “Research repeatedly demonstrates
the forms of pasta, wheat, spelt and breads, that people who eat more whole grains tend to
patients with celiac disease or non-celiac glu- have a lower risk of heart disease, stroke and
ten sensitivity can still honor the principles type 2 diabetes, in addition to better weight
of the Mediterranean Diet
Pyramid by making gluten-
free whole grains, legumes,
olive oil, vegetables and
fruit the foundation of
their meals.”
he gluten-free diet is
oten lacking in nutrients
such as iber, folate, mag-
nesium, iron, calcium and
vitamin D. Toups cites a
recent study in the Euro-
pean Journal of Clinical
Nutrition as evidence that
the Mediterranean diet
beneits those who must
eat gluten free. “A Medi-
terranean diet is a great
way to supply some of the
nutrients that a standard
gluten-free diet is lacking,”
according to Toups. “his
study found that celiac
patients who followed a
gluten-free diet based on
the Mediterranean diet
www.glutenfreeliving.com 39
management and longer lives,” states Toups.
Additional studies about the health beneits of
whole grains can be found at the Whole Grains
Council website (wholegrainscouncil.org).
Identifying gluten-free whole grains at the
store can be confusing, especially “because
many gluten-free grain products are made
with multiple grain ingredients, making it dif-
icult to quantify the amount of whole grains
without the Whole Grain Stamp,” notes Toups.
he Whole Grains Council developed the
stamp to help identify whole-grain choices
on store shelves. Products can display one of
three versions of the stamp, depending on the
amount of whole grains (see below).
Whole grains can add a lot of variety to the
diet, but if you are new to them, you might want
to take it slow at irst. Toups advises starting out
simple: swap brown rice for white or whole-
grain gluten-free bread for white gluten-free
bread. Once you’ve made those changes, con-
sider expanding to quinoa. “Quinoa cooks up in
15 minutes, faster than rice or baked potatoes,
and you can substitute it for rice in any recipe,
from pilaf to stir-fry,” says Toups. “Quinoa
keeps its texture when chilled, which makes it
perfect as a base for grain-based salads.”
Millet ofers a sot, lufy texture, making it
an excellent substitute for gluten-containing
bulgur, advises Toups. She recommends us-
ing it in pilaf or anywhere else you might
use rice. Sorghum has a chewier texture but
will work well in stews or as a base for grain
salads. Whatever grain you choose, experts
recommend ensuring that it is speciically
labeled gluten free, even if it is a naturally
gluten-free grain, to avoid potential cross-
contamination with gluten. Purchasing whole
grains from bulk bins is also not recommend
due to cross-contamination concerns.
If you need convenience, you can either pre-
pare grains ahead and freeze them, or consider
buying preprepared frozen grains that you can
heat and eat. “To make mealtime run more
smoothly, consider cooking a larger amount
WHAT DO THE WHOLE GRAIN STAMPS MEAN?
100% Stamp: All the grain
in the product is whole. There
must be a full serving (equiva-
lent to 16 grams) of whole
grains to qualify for the stamp.
40 Gluten-Free Living July/August 2018
at the beginning of the week and refrigerat-
ing them,” says Toups. “here are even some
companies selling cooked whole grains, such
as brown rice or quinoa, in the freezer aisle,
that you simply have to scoop out and micro-
wave.” he Oldways Whole Grains Council
shared three summer-friendly recipes utilizing
gluten-free whole grains (see recipes at right).
OLIVE OIL OPTIONS
Olive oil should be the primary source of fat
in the Mediterranean diet, but with the many
choices available on store shelves, how do you
choose? It comes down to taste, says Toups.
If you are in a specialty food store that allows
you to sample oil before you buy: “If it tastes
rancid, vinegary or fusty, that’s a sign that
the olive oil is past its prime.” If you are in a
more traditional grocery store and aren’t able
to try before you buy, Toups advises looking
at the date on the bottle and buying out as
far as possible by looking at the bottling date
and remembering that olive oil can last two to
three years if it’s kept sealed and in the right
conditions. “Light, heat, air and age are all
enemies of olive oil,” cautions Toups.
he highest-quality olive oil is labeled extra
virgin, says Toups. “It’s made from the irst
pressing of the olives with no heat or chemi-
cals and retains healthier nutrients,” she says.
“Unreined olive oil, on the other hand, is
a blend of unreined virgin or extra-virgin
olive oil and reined oil, which is chemically
treated or mechanically iltered.”
MEDITERRANEAN DIET FOR KIDS
Helping kids develop healthy eating habits
can be challenging, and with the wide variety
of more processed gluten-free foods available
now, it is easy to consume too much sugar and
unhealthy fats. Introducing Mediterranean-
style meals early can help foster good nutrition
while remaining kid-friendly. “One easy way
to get kids to eat more Mediterranean-inspired
meals it to make a healthy pasta meal,” says
50% stamp: At least half of
the grain in the product must
be whole. There must be a
minimum of a half serving (at
least 8 grams) of whole grains
to qualify for the stamp. The
50% stamp was introduced
in January 2017, and products
began displaying it in the
summer of 2017, so it’s pos-
sible there are still items on
store shelves without the
updated stamp.
Toups. “Pasta used to be of limits for those
following a gluten-free diet, but today grocery
stores carry multiple varieties of gluten-free
pasta. Choose varieties made from whole
grains such as quinoa and brown rice.” Pasta
can be a great way to get more veggies into
kids’ diets. Toups recommends adding cut-up
vegetables to tomato sauce and using olive oil.
For snack time, Toups notes that dips are popu-
lar with kids. “Kids love dipping. Serve a few
tablespoons of hummus with sliced bell pep-
pers, carrots or whole-grain gluten-free crack-
ers.” You can make dessert time a little more
Mediterranean with yogurt parfaits; Toups
recommends Greek yogurt with fresh berries,
gluten-free granola and a drizzle of honey.
TAKING IT ON THE ROAD
Summertime means cookouts and picnics
for family and friends, with the opportunity
to bring along a healthy, gluten-free dish to
share. Toups suggests a grain-based salad like
tabbouleh. “It’s a chilled grain salad made
with lots of parsley, lemon juice, olive oil and
sometimes tomatoes. It also travels beautifully
as picnic or potluck food.” Traditional tab-
bouleh is made with bulgur, so Toups suggests
swapping it out for quinoa, millet or sorghum.
Grilled veggies are also a great option, but
be cautious about cross-contamination with
gluten on the grill. A piece of foil works well,
as well as grilling veggies on the top if there
are multiple levels of grates. “Try eggplant,
bell peppers, squash on the grill,” says Toups.
“Cut them into large slices and brush them
generously with olive oil before grilling.” hey
can be served with dips such as hummus
and tzatziki sauce; most recipes are naturally
gluten free.
he Mediterranean diet means more taste,
nutrition and variety for those who eat gluten
free. Make small changes over time that are
sustainable. As always, combine healthy eat-
ing with regular exercise and socialization at
mealtimes. GF
Basic stamp: Contains at
least a half serving (8 grams)
of whole grains; product may
also have reined grains.
 Sorghum and Blues Salad
SERVES 4
SERVING SIZE: 1¼ CUPS
Ingredients ¼ cup fresh mint, chopped
1 cup sorghum
Directions
4 cups water
2 tablespoons extra-virgin olive oil Bring sorghum and 4 cups water to a boil,
then reduce heat to a simmer and cook for
1 tablespoon fresh lemon juice
approximately 40 minutes, until grains are
¼ teaspoon salt tender and liquid is absorbed.
¼ teaspoon pepper
To make the dressing, combine olive oil,
1 cup blueberries lemon juice, salt and pepper in small bowl
1 small cucumber, diced (about ½ cup) and whisk until well combined.
1 small red onion, diced (about ½ cup) Toss cooked sorghum with dressing and the
2 ounces blue cheese, crumbled (preferably remainder of the ingredients before serving.
a raw-milk, artisan blue cheese)

Quinoa and Arugula Salad

with Kidney Beans, Cranberries
and Radishes
SERVES 2
Ingredients 2 ounces goat cheese
4 cups baby arugula ¼ cup balsamic vinaigrette
1 cup cooked quinoa
Directions
1 can kidney beans, rinsed and drained
4 large radishes, ends cut off, Mix all ingredients in a large bowl, then
halved and sliced divide into 2 servings.
¼ cup dried cranberries
1 large apple, chopped

Mediterranean Breakfast Quinoa

with Walnuts, Figs and Apricots
RECIPES COURTESY OF OLDWAYS WHOLE GRAINS COUNCIL, WHOLEGRAINSCOUNCIL.ORG

SERVES 4
SERVING SIZE: 1 CUP
Ingredients While the quinoa is simmering, chop the figs,
1 cup quinoa, rinsed well and drained apricots and walnuts into bite-sized pieces.
(any color; we used red)
Add the chopped fruit and nuts and
3 cups water cinnamon to a large bowl.
4 extra-large dried figs
(or 8 smaller dried figs) When the quinoa is done cooking, add to the
bowl and toss with the fruit and nut mixture
8 dried apricot halves
until combined.
¼ cup walnuts
To serve, divide the quinoa mixture among
1 teaspoon cinnamon
4 mason jars and add ¼ cup milk to each jar.
1 cup milk, divided Cover and refrigerate overnight to allow the
fruit to soften a bit and the lavors to mingle
Directions more freely. Alternatively, you can keep the
Bring water and quinoa to a boil. Then quinoa mixture in a covered container in
reduce heat to low and simmer covered for the fridge. When you’re ready to eat, simply
about 15 minutes, until the outside coat of scoop about 1 cup quinoa mixture into
the grain separates into a curly tail and all of a bowl, top with ½ cup milk, and eat like
the liquid is absorbed. regular cold cereal.

www.glutenfreeliving.com 41
Not Just Gluten Free!

A Mediterranean menu
BY LAURA HAHN CARROLL
PHOTOS BY ANGELA SACKETT

I was unbelievably inspired to write these recipes after a recent trip to the Greek islands,
where the fish, produce and super-simple dishes are unique in both freshness and lavor. A
Mediterranean diet is easy to follow and typically composed of fish, whole grains, veggies, ol-
ive oil and fresh fruit. This menu will be great for any get-together this summer. As an added
bonus, a Mediterranean diet recommends having one to two glasses of wine daily. Enjoy!

42 Gluten-Free Living July/August 2018

True Greek Salad
SERVES 4
The true traditional Greek salad is
served without lettuce greens. This
variation is one of the dishes that I
took home from my travels.
Ingredients
3 plum tomatoes, cut into quarters
½ red onion, thinly sliced
1 green pepper, cored and sliced
into large rounds
1 medium cucumber, seeded and
sliced into large rounds
½ cup black seedless marinated
olives
4 ounces feta cheese, cut into large
pieces
1
⁄3 cup olive oil
1 tablespoon lemon juice
1 tablespoon red wine vinegar
½ teaspoon salt
½ teaspoon pepper
2 teaspoons oregano
Directions
Start by adding tomatoes, onion,
pepper and cucumber into large
salad bowl and mixing gently. Top the
veggies with olives and feta cheese. In
a separate bowl, whisk together olive
oil, lemon juice, red wine vinegar, salt,
pepper and oregano. Pour over salad,
do not mix, and serve immediately.
Nutrition Analysis: 270 cal, 26 g fat,
25 mg chol, 680 mg sodium, 7 g carbs,
2 g fiber, 3 g sugar, 5 g protein
Spicy Feta Dip
SERVES 4
I vividly remember having this dish in
Santorini. The views and atmosphere
were like something out of a dream.
This dish is popular on Greek menus,
and I have had many versions. This
is a great recipe to alter with your
own style. Make it creamier, spicier or
extra cheesy.
Ingredients
8 ounces feta cheese
4 ounces full-fat Greek yogurt
1 tablespoon olive oil
½ tablespoon paprika
2 teaspoons cayenne pepper, or chili
powder for less heat, optional
½ teaspoon ground pepper
Zest and juice of 1 lemon
Directions
Cut cheese into chunks and place
in a food processor. Add yogurt
and olive oil to food processor and
blend together. Once combined, add
paprika, cayenne and ground pepper.
Pulse a few times to combine. Finally,
add about 2 teaspoons zest of lemon
and 1 tablespoon juice of lemon. Mix
again and serve cold with veggies like
carrot sticks or cucumber slices.
Nutrition Analysis: 210 cal, 17 g fat,
55 mg chol, 530 mg sodium, 5 g carbs,
1 g fiber, 4 g sugar, 11 g protein
Sicilian Shrimp Salad
SERVES 2
I have adapted this recipe from one of
the first things I learned to make in a
professional kitchen. I use shrimp in
this version, but substitute octopus if
you’re feeling adventurous.
Ingredients
½ pound large shrimp, cooked and
cleaned
½ cup green olives
4 ounces roasted red pepper
2 cups arugula
2 tablespoons slivered almonds
2 tablespoons olive oil
1 tablespoon orange marmalade
1 tablespoon lemon juice
½ teaspoon salt
½ teaspoon pepper
Directions
Cut each shrimp in half and place in
a large mixing bowl. Chop olives and
pepper, and add to the bowl. Add
arugula, almonds, olive oil, marmalade
and lemon juice. Mix together by hand,
salt and pepper to taste, and serve
immediately.
GLUTEN FREE
Nutrition Analysis: 410 cal, 29 g fat,
145 mg chol, 2370 mg sodium, 24 g
carbs, 5 g fiber, 13 g sugar, 23 g protein
DAIRY FREE
Roasted Whole Fish
SERVES 2
This recipe follows all the principles NUT FREE
of a Mediterranean diet. Serving the
whole fish can be intimidating, but if
prepared correctly, the meat will fall
off the bone and be easy to eat.
Ingredients
2 whole fish, either branzino or
dorado, 1 pound each, cleaned,
butterlied and rinsed well
1 lemon
CORN FREE
3 tablespoons olive oil
Salt and pepper, to taste
1 bunch parsley, washed
Directions
Preheat oven to 425° F. Use a knife
to make sure the fish is sliced well
so that it will lay lat. Then slice half
the lemon into rounds. Place the
rounds in a thin layer on a large
SOY FREE
foiled baking sheet. Place the fish on
top of the lemon, skin side up, so
that the meat of the fish is touching
the lemon slices. Next, squeeze the
remainder of lemon on the skin of
the fish. Then, coat the skin of the
fish with olive oil, salt and pepper.
Gently rub the seasoning and oil all
over the fish. Place the parsley evenly
under each fish so that it is between
VEGETARIAN
the lemon rounds and the inside of
the fish. Bake for 30 minutes. Finally,
place under broiler for a few minutes
to make the skin nice and crispy.
Nutrition Analysis: 640 cal, 32 g fat,
180 mg chol, 320 mg sodium, 4 g carbs,
2 g fiber, 1 g sugar, 85 g protein
www.glutenfreeliving.com 43
 Cookbook Corner

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44 Gluten-Free Living July/August 2018

 The Autoimmune Solution Cookbook
By Amy Myers, MD
(HarperOne, 2018)
Including more than 150 delicious recipes, this new cookbook from Amy Myers,
MD, aims to help you eat your way to health. The nutritious, easy-to-prepare recipes
are designed to prevent and reverse a wide range of inlammatory symptoms and
diseases, from allergies and asthma to fibromyalgia, irritable bowel syndrome and
chronic headaches. These pages provide a taste of the fantastic recipes found in the
book, which include Pesto Pizza, Caulilower Chowder and ‘Peanut Butter’ Cups.

Trpical
Nicraguan Salad
EXCERPTED FROM THE AUTOIMMUNE SOLUTION COOKBOOK. COPYRIGHT 2018 © BY AMY MYERS, MD. PUBLISHED BY HARPERONE, AN IMPRINT OF HARPERCOLLINS PUBLISHERS.

SERVES 2
At my first dinner while on vacation in
Nicaragua, I ordered this salad. Fresh greens
were topped with a rainbow of fruits and
vegetables—mango, strawberries, cucumber,
and avocado—and then drizzled with a
simple dressing of olive oil and vinegar. I
loved it so much that I ate it every day
during my vacation, and I now frequently
make it at home.

4 to 6 cups organic mixed field greens

¼ to ½ mango, peeled and grated
½ cup strawberries, thinly sliced
½ cucumber, thinly sliced
1 avocado, diced
¼ teaspoon fine sea salt
2 tablespoons extra virgin olive oil
2 teaspoons apple cider vinegar

In a large salad bowl combine greens, mango,

strawberries, cucumber, and avocado.
In a small bowl mix together salt, oil, and
vinegar.
Drizzle desired amount of dressing over
salad and serve.

www.glutenfreeliving.com 45
Chicken Pad Thai
SERVES 4
Thai,Vietnamese, and Chinese are some
of my favorite lavors. Luckily, we can
all still enjoy this traditional Thai dish
using coconut aminos, coconut milk, and
sweet potato and carrot “noodles.” Feel
free to experiment and substitute the
chicken with shrimp, beef, or pork.

1 tablespoon avocado oil

½ red onion, chopped
1 garlic clove, minced
1 sweet potato, spiralized or julienned
2 carrots, spiralized or julienned
1 pound organic, free-range
boneless, skinless chicken breasts,
sliced into 1-inch pieces
¼ cup “Peanut” Sauce
½ cup coconut aminos
1 cup thinly sliced red cabbage
¼ cup chopped cilantro, for garnish
2 green onions, thinly sliced,
for garnish
1 lime, quartered

In a skillet, saute the onion and garlic

in avocado oil over medium heat until
translucent. Add the sweet potatoes
and carrots and saute until soft,
approximately 5 minutes. Transfer the
vegetables to a plate.
Add the chicken to the same skillet and
cook, stirring frequently until cooked
through, about 5 to 8 minutes.
While the chicken is cooking, whisk
together the “Peanut” Sauce and
coconut aminos in a bowl. Add the sauce
and the cooked vegetables to the skillet.
Add the cabbage and cook, stirring
frequently, for 2 minutes until the
cabbage is wilted but still firm. Divide
among four plates. Garnish with cilantro,
green onions, and lime wedges.

46 Gluten-Free Living July/August 2018

EXCERPTED FROM THE AUTOIMMUNE SOLUTION COOKBOOK. COPYRIGHT 2018 © BY AMY MYERS, MD. PUBLISHED BY HARPERONE, AN IMPRINT OF HARPERCOLLINS PUBLISHERS.
BLC Tacos
SERVES 2
As you can imagine, living in Texas and being
married to a man whose last name is Garcia,
making breakfast tacos is a must in our
house! What are BLC Tacos? Bacon, lettuce,
and chicken tacos: a few strips of bacon and
some leftover chicken wrapped up in large
lettuce leaves. A few sweet potato pieces and
avocado complete this meal-in-a-hand.
1 sweet potato, peeled
and chopped into ½-inch pieces
1 tablespoon avocado oil
4 slices pastured and nitrate-free bacon
¼ cup finely chopped onion
¼ teaspoon ground cinnamon
Fine sea salt and freshly ground black
pepper, to taste
1 cup cooked and shredded chicken
4 large romaine lettuce leaves
½ avocado, sliced
Heat oven to 425°F. Place sweet potatoes on
a sheet pan lined with parchment paper. Toss
the potatoes with the avocado oil and bake
for 30 minutes.
Put bacon in a cold skillet. Cook over
medium-high heat for 3 minutes (or desired
doneness), then turn bacon and cook to
your liking. Remove bacon to paper towels
to drain. Add onion and sweet potatoes to
the skillet. Season with cinnamon, salt, and
pepper. Cook until onion is softened. Add
chicken to the pan to heat up.
Divide the mixture among lettuce leaves or
tortillas and top with the avocado slices.
www.glutenfreeliving.com 47
 Gluten-Free on a Shoestring, second ed.
By Nicole Hunn
(Da Capo Press, 2017)
Prepared gluten-free foods are more widely available than ever, but they can be
expensive. To help ease the financial burden, in this second edition of her book
originally published in 2011, Nicole Hunn has updated her top money-saving secrets
and added 15 new recipes to the original 125 tried-and-true favorites. Filled with
vibrant photos of fresh, simple and affordable dishes, this book covers all the basics,
from breakfast to dinner to breads, snacks and desserts.

EXCERPTED FROM GLUTEN-FREE ON A SHOESTRING: 125 EASY RECIPES FOR EATING WELL ON THE CHEAP (2ND EDITION) BY NICOLE HUNN. COPYRIGHT © 2017. AVAILABLE FROM
DA CAPO LIFELONG BOOKS, AN IMPRINT OF PERSEUS BOOKS, LLC, A SUBSIDIARY OF HACHETTE BOOK GROUP, INC. PHOTO CREDIT: JEAN SCHWARZWALDER
Preheat the oven to 375°F. Grease a 9-inch
glass pie plate with unsalted butter and set
it aside.
Place the grated potatoes in a kitchen towel
or fine mesh bag and wring to squeeze
out as much water from the potatoes as
possible. Place them in a large bowl. Toss the
potatoes with the salt, pepper, and oil. Press
the potatoes evenly into the bottom and
sides of the prepared pie plate. Place the pie
plate into the center of the preheated oven
and bake for 10 to 15 minutes, or until the
potatoes are just beginning to brown on top

Oven Hash Brwn Quiche and around the bottom.You’re using a glass
pie plate so you can sneak a look at the crust
as it browns.

MAKES 4-6 SERVINGS While the hash brown crust is browning,

I often make oven hash browns. I just peel
and grate potatoes, wring them dry, and
then toss them with kosher salt, pepper,
and canola oil and bake them in a rimmed
baking sheet in one layer in a 400°F oven
for 15 to 20 minutes. Then I cut the hash
browns into squares with kitchen shears
and serve topped with scrambled eggs.
It’s super tasty, easy, inexpensive, and even
looks elegant. This quiche starts with the
same principle but uses the oven hash
browns as a crust for a quiche. Crispy
on the underside and creamy toward the
middle, it makes a lovely brunch.
4 medium potatoes (yellow or red), peeled
and grated
½ teaspoon (3 g) kosher salt
1
⁄8 teaspoon freshly ground black pepper
3 to 4 tablespoons (42 to 56 g) vegetable oil
8 ounces frozen broccoli lorets
8 eggs (400 g, weighed out of shell), at
room temperature, beaten
1 can (12 luid ounces) evaporated milk
4 ounces Cheddar or mozzarella cheese,
grated
4 ounces Parmigiano-Reggiano cheese,
finely grated
defrost and drain the broccoli, then chop it
into bite-size pieces. In a large bowl, whisk
together the eggs and milk. Stir in the grated
cheese and broccoli.
Remove the hash brown crust from the oven
and pour the egg mixture into the center of
the pie plate. Place the quiche in the center
of the oven and bake for about 35 to 45
minutes, or until the eggs are set and golden
around the edges, and you can see by looking
through the bottom of the pie plate that the
crust has browned nicely.
Allow to set for 5 to 10 minutes. Slice into
wedges and serve.

48 Gluten-Free Living July/August 2018


Sweet Potato Biscuits
MAKES 6 TO 8 BISCUITS
These biscuits are a newer twist on an old
favorite. Their beautiful golden color and
sweet aroma never disappoint. They can
be placed 1 inch apart on a rimmed baking
sheet and frozen before baking, and then
stored in a freezer-safe bag until you’re ready
to use them. Just increase the baking time
by about 5 minutes if you bake them from
frozen, or defrost them overnight in the
refrigerator before using them.
1¾ cups (245 g) all-purpose gluten-free lour
(at right), plus more for sprinkling
(¾ teaspoon xanthan gum, if your lour
blend does not already contain it)
¼ cup (36 g) cornstarch
1 tablespoon baking powder
and salt, and whisk to combine. Add the cold,
chopped butter to the large bowl with the
dry ingredients, and toss to coat. Place each
piece of butter between your loured thumb
and forefinger to latten. In a separate small
bowl, place the sweet potatoes, sour cream,
and milk, and mix to combine well.
Create a well in the center of the lour
mixture, and pour in the sweet potato
mixture. Mix with a large spoon or spatula
until the dough begins to come together.
Turn the dough out onto a lightly loured
surface, dust with a bit more lour, and roll
out into a thick rectangle. Fold the rectangle
in half lengthwise, dust again lightly with lour,
and roll the dough out again into a thick
rectangle. Once more, fold in half lengthwise
and fold again widthwise to create a smaller,
thicker rectangle. Dust lightly with lour, and
roll out the dough into a rectangle about 1
inch thick. With a loured, round 2½-inch
biscuit or cookie cutter, cut out rounds
of dough and place them about 2 inches
apart from one another on the prepared
baking sheet. Gather and reroll the scraps of
dough, and cut out as many more rounds as
possible, placing them on the baking sheet.
Place the baking sheet in the freezer for at
least 5 minutes (or in the refrigerator for at
least 10 minutes) to chill the dough.
Place the chilled dough on the baking sheet
in the center of the preheated oven and bake
until the biscuits are puffed and pale golden
(about 15 minutes). Allow the biscuits to set
briely on the baking sheet. Serve warm or at
room temperature.
All-Prpose
Gluten-Free Flour
½ teaspoon baking soda
2 tablespoons (24 g) granulated sugar MAKES 1 CUP (140 G)
1 teaspoon (6 g) kosher salt
42 grams (about ¼ cup) superfine
8 tablespoons (112 g) unsalted butter, white rice lour (30%)
roughly chopped and chilled
42 grams (about ¼ cup) superfine
¾ cup puréed baked sweet potatoes (from brown rice lour (30%)
about 2 medium sweet potatoes, baked
and peeled) 21 grams (about 2 1⁄3 tablespoons)
tapioca starch/lour (15%)
1
⁄3 cup (85 g) sour cream, chilled
21 grams (about 2 1⁄3 tablespoons)
¼ cup (2 luid ounces) milk, chilled potato starch (15%)
7 grams (about 1¾ teaspoons)
Preheat the oven to 400°F. Line a rimmed potato lour (5%)
baking sheet with unbleached parchment
4 grams (about 2 teaspoons)
paper and set it aside. xanthan gum (3%)
In a large bowl, place the lour, xanthan gum, 3 grams (about 1½ teaspoons)
cornstarch, baking powder, baking soda, sugar, pure powdered fruit pectin (2%)
www.glutenfreeliving.com 49
 Kids’ Kitchen

4
EASY-PEASY

Just because it’s hot outside doesn’t mean you

have to miss out on fun food prep! These four
recipes for frozen pops are super simple and
produce refreshing, vibrant and delish snacks
to cool you down in the sweltering sun.

BY MAIZY BOOSIN

50 Gluten-Free Living July/August 2018

LAVA POPSICLES
MAKES 3 POPSICLES
Ingredients
½ cup fresh strawberries
¼ cup fresh pineapple
¼ cup frozen pineapple
Directions
First, make the pineapple puree.
Blend the fresh pineapple ON
ITS OWN in your blender until
it is a totally blended liquid. Then,
add frozen pineapple and blend
until completely mixed together.
Set the pineapple puree aside in
a bowl with a spout, so you can
easily pour the mixture into the
popsicle molds.
Next, clean your blender and
make the strawberry puree.
Simply blend strawberries until
smooth and fully pureed. Yep, it’s
super simple. Pour this mixture
into another bowl with a spout
and get ready to make your
popsicles.
Now comes the fun part.
Alternate pouring a little bit
of each puree into a popsicle
mold until it is about a quarter
filled. In the end, each of the 3
molds should contain 2 layers
of pineapple and 2 layers of
strawberry. Next, using a long
stick (I used a cake pop stick, but
chopsticks or skewers also work),
gently swirl together the layers
of fruit. Be careful not to mix too
much so you can see the swirls.
Put popsicle sticks into the molds,
freeze overnight and enjoy some
yummy fruity pops the next day.
MANGO
CREAMSICLE POPS
MAKES 3 POPSICLES
Ingredients
¼ cup heavy whipping cream
1 cup frozen mango, defrosted
for about 10 seconds in the
microwave
Directions
First, blend mango in the blender
until it is really smooth. Next, fill
3 popsicle molds about halfway
with the mango puree. Keep
the rest of the mixture that you
didn’t use in the blender, then
add the heavy cream and blend
until mixture lightens in color
and is fully combined. Next, fill
the top half of the popsicle molds
with the mango-infused whipped
cream, which is essentially what
the mango-cream mixture is,
because the cream whips up in
the blender. Put the sticks in the
popsicles and freeze overnight.
Break out of the freezer the next
day for a refreshing snack.
COCONUT
MAPLE CHIA
PUDDING POPS
MAKES 3 POPSICLES
Ingredients
¼ cup whole black chia seeds
1 cup coconut milk (from a
carton not a can)
2 tablespoons maple syrup
1 kiwi, sliced
3 large strawberries, thinly
sliced
8 large blueberries,
sliced in half horizontally
Directions
First, combine the chia seeds,
coconut milk and maple syrup in
a liquid measuring cup, then stir
until well combined. Let that sit
while you make the rest of the
popsicles.
Place sliced fruit inside the 3
popsicle molds so it is firmly
pressed up against the side. Be
creative with the placement of
the different fruits. Next, put the
molds in the freezer and let sit
for 5 minutes, so the fruit freezes
to the molds.
Next, stir the chia pudding and
pour it up to the fill line of the
molds. Then freeze overnight (it’s
really important that these stay in
the freezer a while) and enjoy the
next day.
STRAWBERRY
MILK & CEREAL
POPSICLES
MAKES 3 POPSICLES
Ingredients
½ cup whipped frozen topping
½ cup strawberry milk (either
buy or make your own*)
1 cup fruit-lavored
crisp rice cereal
Directions
Put whipped topping and
strawberry milk in the blender
and blend on the lowest setting
until fully combined. Then pour
into a liquid measuring cup and
add the cereal. Mix to combine.
Next, pour the mixture into
your 3 popsicle molds and freeze
overnight to have the next day
for a delicious breakfast or snack.
*Making your own strawberry
milk is actually really simple—
and really delicious. Put a cup of
chopped fresh strawberries in
a pot along with a cup of water
and a ½ cup granulated sugar. Stir
together on high heat until the
mixture comes to a boil. Let boil
for about 10 minutes, then strain
through a sieve to get the chunks
of berry out, and chill until cool.
To make the strawberry milk for
this recipe, add 3½ tablespoons
of the strawberry syrup to a
½ cup of whole milk and stir
until combined. However, if you
are going to drink the strawberry
milk, I recommend adding a
tablespoon of syrup to every
¼ cup of milk.
www.glutenfreeliving.com 51
 Tawla:
JVIWL¾EZSVJYP
IEWXIVR1IHMXIVVERIERGYMWMRI
MR7ER*VERGMWGS
BY CHRISTINA MUELLER

I f you have only experienced the food

of the eastern Mediterranean through
the narrow lens of packaged items found
at the supermarket, the time has come to
step outside the package and experience the
bleeding edge of a food revolution. Medi-
terranean has expanded to include regional
lavors and variations on some now-familiar
fare from countries on the far eastern side of
that vast sea.
As a country, the United States learned
decades ago to embrace hummus, the dish
that opens doors and celebrates the food of
a region that spans from Turkey and Greece
in the west to Syria and Iran in the east. We
have come to love feta, a cheese long associ-
ated with Greece but which has expressions
around the region. While we have welcomed
the foods of the Mediterranean, we are slowly
coming to understand the foods speciic to
the eastern Mediterranean region.

52 Gluten-Free Living July/August 2018


Known as the Levant,
the eastern Mediterra-
nean includes a fractured map of nations—
Israel, Palestine, Lebanon and Syria among
them—countries that we, as Americans, tend
to think of mostly for what we hear about
the area’s politics. But scrap the boundaries
formed by western governments of old and
look deeper. Look at the food traditions, the
shared heritage, the variations among styles
of feta or how chefs from the region season
their hummus. Into this wide space some-
times broadly referred to as the foods of the
Middle East, chefs such as Yotam Ottolenghi
in London and Michael Solomonov in Phila-
delphia are starting to bridge the gap between
Mediterranean and Middle Eastern. Israeli
restaurants, long open in New York, are now
popping up across the country. Kebabaries,
fast-casual restaurants that focuses on the
grilled meats of the region, feature the coun-
try’s new favorite barbecue. And new lavors
are emerging—lavors of the home cooks who
hail from Greece, Turkey, Lebanon, Jordan,
Palestine and Syria.
Azhar Hashem, owner of Tawla restau-
rant in San Francisco, is one of those home
cooks. Along with Chef Joseph Magidow, who
helms the kitchen at Tawla, Hashem, whose
background is Palestinian but who grew up
in Jordan, brings her family’s recipes to her
restaurant. Street foods of the region—hum-
mus, kebabs and tabbouleh—are familiar to
many, but the food at Tawla “is the other 90
percent of the cuisine,” said Hashem. Upon
coming to the United States as a teenager,
Hashem quickly realized that the Middle East
is not well understood in the U.S. “What if I
could set up a positively jarring lens that al-
lows people to re-examine the region from a
more human point of view?” she wondered.
“Food that transcends politics?”
he dishes at Tawla are prepared just as
they were by her mother in the kitchen of
Hashem’s childhood home. In the kitchen,
around the family table, borders are irrelevant.
Whether gluten free or not (Tawla serves
both), breaking bread, a phrase that dates to
biblical times, is an important component in
culture, an opportunity to share ideas, discuss
disagreements, and ind, once again, com-
monality across diferences. And bread, as an
important part of the regional cuisine, is also
a part of the cuisine at Tawla. he menu is not
entirely gluten free and includes traditional
breads, both gluten free and gluten-full, just
as are available in the region. Pufy pita makes
regular appearances. Borek, or laky pastry
stufed with cheese, is also included here.
Hashem also worked to develop a gluten-
free chickpea cracker in a style native to the
region. “We try to make sure the food is true
to place and ingredient,” said Hashem.
B efore opening Tawla in 2016, Hash-
em and Magidow went through a
sort of cooking gymnastics, searching for
foods that “are similar throughout the region
but shake it up a little.” Two iconic dishes of
the region made it onto the menu. Mansal, a
lamb dish cooked in yogurt that, according
to Hashem, “is fermented and preserved by
Bedouin to withstand harsh environments
and difficult conditions,” is served over rice
embellished with almonds and pine nuts. “It
is very Jordanian,” said Hashem. Mousakhan,
the national dish of Palestine, is chicken that
spends some time with allspice before it is
cooked in a sauce of sumac and pine nuts “to
make a crimson crust,” Hashem says.
Both chef and owner like to keep things
interesting while staying true to the region’s
lavors. hey look for dishes that are similar
throughout the region but express themselves
diferently from port to port. Moussaka, a dish
of eggplant and ground beef with a béchamel
sauce in Greece, is a variation that might ap-
pear on the menu in cooler months, when
a heavier sauce feels right. he Levantine
version, with just tomatoes and eggplant, “is
good for summer when tomatoes are peak-
ing,” says Hashem. Every dish has a proper
www.glutenfreeliving.com 53
name, but variations are as abundant as the
number of languages spoken in the area.
As most of the region faces Mediterra-
nean waters, ish is an important compo-
nent on Tawla’s menu. Molokhia, a dish
named for the green mallow leaves (also
known as jute leaves) that add subtle spici-
ness, “is made with chicken or red meat,”
said Hashem. Magidow’s version with
shrimp expresses an Egyptian character.
“Around Alexandria, this is the local version
of molokhia,” explains Hashem.
Hashem’s family recipe for muhammara,
the traditional puree of toasted walnuts, red
bell pepper and pomegranate molasses, is
entirely gluten free. Experiencing this dish
for the irst time at Tawla, I was shocked as
much by the freshness of lavor as by the
complete lack of bread crumbs. Not only
is bread not needed in the dish, but its ad-
dition does not honor the home cooking
style of Hashem’s restaurant: “We don’t add
crumbs to the muhammara because you
don’t need it; bread does not need to be a
bulking agent in this dish.” Taramosalata, a
Greek-style dip made with ish roe, similarly
does not call for bread. As always, varia-
tions abound.
At Tawla, the produce-forward, seaward-
facing menu is a fresh approach to the la-
vors of the Middle East. he restaurant
does not serve hummus, but it does ofer a
chickpea safron fritter with Meyer lemon
and a cured duck egg. here is no sign of
kebabs, but chicharrónes with baharat make
a ine substitute. A ish and a vegetarian
entrée are always available. hough Hashem
wishes to shit the perception of the region
as meat-centric, there is lamb as well as the
less-expected bufalo steak. he menu is
wide and welcoming, and gluten need not
play a part of a large and satisfying meal.
Dining at Tawla is delightful, an opportu-
nity to deepen your knowledge of the foods
native to this expansive region. Culinary
history runs deep here, but the chance to
experience a single dish in its many regional
iterations is a unique thrill. he joy of eat-
ing with friends and family at Tawla is a
chance to experience fresh lavors of the
eastern Mediterranean just emerging onto
America’s consciousness. Can mainstream
mujadara be more than a decade away? GF
54 Gluten-Free Living July/August 2018
Muhammara
Walnuts, whole shelled 1#
Sweet red peppers 2#
Cumin, whole 4TB
Chile lake 1TB
Lemons 3 each
Pomegranate molasses 1 cup
Olive oil 1 cup
Garlic 4 cloves
• Note: you will probably have more molasses,
cumin, and chile than are necessary. Reserve
some to the side at each step in order to be
able to adjust the final product to taste.
• Spread the walnuts out evenly on a baking
sheet and roast in a 350 degree oven. Check
and stir them around every 5 minutes until
deeply browned, you are looking to develop
deep roasted lavor and a hint of bitterness.
• Meanwhile, toast the cumin seeds either in a
dry pan on the stove or in the same oven for
about 5 minutes until aromatic. Grind them into
a fine powder.
• Remove the seeds from the peppers and cut
into pieces.
• Zest the lemons.
• Smash the garlic into a fine paste using a mortar
or the side of a knife along with a pinch of salt.
• Combine the garlic, oil, lemon zest, and a small
pinch of chile lake in a pot large enough to
accomodate the peppers. Place over a medium
lame and stir continuously until the garlic is
beginning to brown around the edges but no
darker than potato chips. In quick succession,
add about half your cumin so it toasts in the oil,
then the peppers and a small splash of water to
prevent burning. Stir all the ingredients together,
reduce the temperature to a simmer, and cover,
leaving the lid slightly ajar so moisture can escape.
• Continue cooking the peppers, stirring
occasionally and adding small amounts of water
if they start sticking to the bottom of the pot or
getting color. Simmer until they are completely
soft and falling apart, there should be no
browning or burning.
Muhallabiya
An iconic Eastern Mediterranean dessert,
Muhallabiya is a pudding that is present in
Turkish, Greek and Levantines cuisines. This
particular variety is a Palestinian rendition
primarily lavored with Mastic, a tree sap that
can be ground and mixed into the milk base,
having a profound impact on the lavor of
sweetened dairy.
Ingredients:
Milk 1⁄2 Gallon or 1950.5g
Corn Starch 66.5 g
Rice lour 66.5 g
Sugar 250 g
Mastic 2.5 grains
Orange Blossom water 10.79 g
Make a slurry with some of the milk and
all of the starches. Mortar mastic with a big
pinch of sugar until it is a fine powder. Bring
milk and sugar to a simmer with a small pinch
of salt. Add slurry and mastic while whisking
together vigorously Cook until thickens.
Let cool until warm but not solid, then whisk
in orange blossom water. Spoon mixture into
6oz ramekins and let cool overnight.
Serve with your choice of fruit preserves,
mashed pistachios, or shaved coconut.Yields
12 portions.
• Meanwhile, crush your walnuts in a food
processor or with the bottom of a heavy pan.
You want them to be the size of small gravel,
not too chunky but also not powdered.
• Once the peppers are done cooking, puree
them in a blender.
• Combine your walnuts, pepper puree, a
healthy pinch of salt, and about half your
pomegranate molasses.
• Adjust to taste with more cumin, chile, salt,
and molasses. It should be strongly aromatic
of cumin, mildly spicy, and moderately sour
from the molasses. Keep in mind if it is still
warm that this is to be served tepid, which will
reduce the strength of all the above lavors.

Samakeh
harrah
A whole fish, stuffed with a spiced walnut
paste and smothered in tarator, a tahini
sauce fortified with garlic, lemon, and parsley.
Literally translated as “hot fish,” this is one
of the grand classics of Levantine seafood
cookery. Traditionally it would be prepared
with the local version of branzino; any firm
whiteleshed fish will do. The pairing of
walnuts, tahini and fish may sound surprising,
but it all works very well in the finished
product.
Fish:
1 ea 12lb whole rock cod, seabass or
similar, gutted, scaled, head on
1 tsp ground sumac
1 tsp marash or aleppo chile powder
1 tsp ground black pepper
1 ea lemon zest
salt
• OPTIONAL: working from the gut cavity
towards the top of the spine, bone the fish
without cutting through the skin and keeping
the head attached
• Sprinkle the inside of the fish liberally with
salt
• Make a dry spice mixture with the
remaining ingredients and sprinkle it
throughout the inside of the fish.
• Let the fish marinate for several hours
Stuffing:
1 cup whole walnuts
1 ea white onion
2 oz extra virgin olive oil
2 ea cloves garlic
1 tsp ground sumac
½ tsp ground allspice
1 tsp marash or aleppo chile powder
1 tsp ground black pepper
1 ea lemon zest
2 oz tahini
1 tb pomegranate molasses
• Toast the walnuts in a medium
oven until aromatic but not darkly
colored
• Finely mince the onion. Place the
onion and olive oil into a heavy
bottomed pot with a splash of
water and cook over a very low
lame until it is completely tender
but has not taken any color, 15-30
minutes.
• Meanwhile, mash the garlic,
spices, and lemon zest together in
a mortar and pestle with a large
pinch of salt until it is a smooth paste.
• Crush the walnuts by hand, in a mortar or
under a heavy knife or skillet. They should be
broken into small pieces but not completely
pureed.
• Add the spice paste to the cooking onions
and increase the heat. Stir continuously,
you should hear sizzling but not adding any
color. After 23 minutes the aroma should
change to toasted spices and cooked garlic.
Immediately add the walnuts and reduce
heat to a simmer, still stirring. When it
has come back to a sizzle and the walnuts
are thoroughly coated in the aromatic oil,
remove from the heat.
• Add the tahini and pomegranate molasses
and taste, adding salt and chile lake as
necessary. It should be well seasoned and
slightly spicy.You want a chunky walnut paste
bound in a smooth sauce. If it is too dry, add
very small splashes of water and mix until
the texture is mixable but not pourable. Chill
to room temperature.
Sauce:
1 cup tahini
1 cup water
2 ea garlic cloves
2 ea lemon juice
2 ea lemon zest
salt
• Whisk the tahini and water together until
a smooth pourable sauce is formed. The
amount of water needed will vary depending
on your tahini; it should have the consistency
of a pourable custard or thick buttermilk
• Mash the garlic with a pinch of salt until it
is completely smooth
• Combine the tahini mixture, lemon juice,
and half the garlic. Allow it to sit for 10
minutes and taste, the lavor of the garlic will
increase as it sits. It should be assertively
acidic and have a detectable garlic note; add
more garlic, lemon and salt as necessary.
Remember that the sauce does not stand on
its own and must be very strongly lavored
to properly complete the fish.
Garnish:
1 ea pomegranate
1 oz whole walnuts
1 bn parsley
1 c medium grain white rice
1.5 c water
salt
extra virgin olive oil
• Seed the pomegranate and reserve
• Toast the walnuts in a medium oven until
aromatic but not darkly colored. Break them
lightly with the side of a knife. Reserve
• Remove the stems from the parsley and
chop very finely. Lay it out and allow to dry
somewhat
• Place the rice in a small pot with the water
and a pinch of salt. Bring to a boil then place
a lid partway on so steam can escape and
reduce to the minimum heat possible. After
8-10 minutes check, it should appear that
all the water has absorbed. Place the lid on
tightly and remove from the heat for 10-15
minutes.
Final assembly:
• Heat your oven to 350 degrees.
• Place the filling in the cavity of the fish
evenly and fold it closed. Generously
lubricate the exterior with extra virgin olive
oil and sprinkle liberally with salt.
• Take a large rectangle of parchment paper
or butcher paper and wrap the fish tightly.
• Secure with staples or twine.You may use
aluminum foil but the fish will be more likely to
stick.Wax paper will tend to give an off lavor.
• Bake the fish, it will take from 15-25
minutes.You can gauge doneness by pressing
on the thickest part of the filet by the collar, it
should feel as though it is ready to pull from
the bone. Alternately a probe thermometer
inserted in the same area should read 125 F.
• Let the fish rest for 10 minutes in the
parchment. Carefully open the pouch and lift
the fish onto a serving platter with a spatula,
making sure not to lose any of the juices in
the bottom.
• Pour the juices into your rice and carefully
luff with a wooden or rubber spatula, so as
not to break the grains. Taste for salt and
adjust if necessary.
• Combine 3⁄4 of your chopped parsley with
the tahini sauce and pour over the fish. It
should be completely covered in sauce.
• Garnish with a squeeze of lemon juice,
a generous drizzle of extra virgin olive oil,
the remainder of your chopped parsley,
the crushed walnuts, and the arils of your
pomegranate.
www.glutenfreeliving.com 55
 Healing
through
helping
Celiac Disease Foundation
Volunteer of the Year
Ariel Spiegelman
BY DEBRA FILCMAN

56 Gluten-Free Living July/August 2018


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0-*)',%2+-2+:-'836-)7
And it’s not just her own life she’s changing.
Raising awareness and an estimated $15,000
through the Celiac Disease Foundation’s
(CDF’s) Annual New York Turkey Trot, a
5K run, she’s been named the 2018 Volunteer
of the Year by the CDF.
Ater being diagnosed with celiac two years
ago, she felt it was important to help build
the supportive community she would need.
“I wanted to do something to help ind a cure
and increase awareness for the disease, not
just for myself but for everyone else strug-
gling with it,” the Long Island, New York,
teenager says.
When a person with celiac eats gluten, it
damages the small intestine. For Spiegelman,
just receiving a diagnosis was the irst of her
victories. She had struggled for seven months
with an array of what she eventually learned
were atypical symptoms—before her mom
helped sleuth the answer.
Spiegelman’s pediatrician had performed
a variety of tests, checking her eyes, ears and
blood, but had not mentioned the one condi-
tion her mother’s research brought to light:
celiac, which afects 1 in 100 people.
Her chief ailments included exhaustion,
headaches and dizziness. “hat was the
main thing that was of—I had no stomach
symptoms,” she says. Spiegelman’s doctor
thought celiac unlikely since she wasn’t suf-
fering the telltale gastrointestinal distress
but decided to test for it anyway. Her mom’s
hunch was conirmed.
“It was a long process to igure it out,” Spie-
gelman says. “It was very stressful. We were
all relived to know it wasn’t something more
dangerous, but it was also very upsetting. I’m
really into cooking and baking and trying all
these foods.”
Let untreated, celiac can cause serious
damage, ranging from lactose intolerance,
anemia and early onset osteoporosis to in-
fertility and nervous system and neurological
disorders. It can even lead to other auto-
immune disorders, like type 1 diabetes and
multiple sclerosis.
he good news: Diet modiication would
do the trick. hough monitoring her foods
for gluten—a protein found in grains that
helps foods keep their shape—could be tax-
Team Ariel at
CDF’s Annual New
York Turkey Trot
ing, Spiegelman could achieve relief without
further medical intervention.
When she inally had this information in
hand, she didn’t waste any time making the
changes—and getting involved. Spiegelman
began researching the condition and the ap-
propriate diet. She found online forums, Face-
book groups and the Celiac Disease Founda-
tion. Two months later, she took part in its
Turkey Trot.
Her friends and family have been support-
ive, helping with research and fundraising.
She receives texts from friends whenever they
discover gluten-free products at the super-
market. Spiegelman is careful about her diet
now, studying menus and using apps to guide
her. She’s even continued cooking and baking,
but now with gluten-free ingredients, and for
a good cause. In fact, she recently cooked a
full gluten-free meal for 70 to 80 residents at
the Ronald McDonald House.
“I feel like when people are diagnosed with
it, it’s very upsetting, but you can make it into
a positive experience by helping other people
and making connections,” she says. “It makes
it a lot less like something you’re living with
and more like something you can control.” GF
www.glutenfreeliving.com 57
58 Gluten-Free Living July/August 2018
 Look on the bright side
3RIOI]EWTIGXSJEHLIVMRKXSEKPYXIRJVIIHMIXMWJSGYWMRKSR
[LEX]SYGERIEXVEXLIVXLERH[IPPMRKSR[LEX]SYGER´X
BY HEATHER BURDO

i t’s easy to focus on what you can’t

eat while adhering to a gluten-free
diet. It’s only natural to think about all =SYGERWXMPPLEZIGEVFW
the food and ingredients you’re miss- Sure, carbohydrates may not be the healthiest option, but let’s
ing out on. Instead of getting ixated on face it, you’re going to have cravings. Following a gluten-free diet
the negative, though, it’s so much more doesn’t mean you have to miss out on your beloved pizza, pasta
helpful and healthful to focus on all the or other carb-illed dishes. You can ind a premade version or
wonderful things you can still savor. gluten-free recipe for just about anything you’ve got a hankering
for. Craving cake? Head to the store, pick up a box of gluten-free
cake mix and top with your favorite frosting. Most frosting is
gluten free but always read the label. If you prefer making cake
from scratch, test out different flours and experiment with vari-
ous ingredients. Practice makes perfect, and you’ll soon ind that
'IPIFVEXIKSSHXMQIW gluten-free cake can stand up to any gluten-illed goodie.
Going to a birthday party or other social event can
seem daunting because you may feel left out. When
the host starts passing out small plates of scrumptious
confections, you’re going to want to dive right in—but,
of course, you know that you can’t. It’s easy to feel
down, but you do have options. Before attending the
event, take a quick detour to a gluten-free bakery or
stop by your local grocery store and grab a premade
gluten-free dessert. Or break out one of your recipes
and make a dessert that shows everyone just how 4MGOTVSHYGI
good gluten free can be. If you’re already a produce fanatic, rest assured that
you don’t have to give it up. By purchasing fruits and
vegetables in their natural state, you don’t have to worry
about gluten. Not only can you continue to enjoy deli-
cious produce, but you can do so knowing it’s healthy.
If you eat the same fruit all the time, why not switch it
up and add in some exotic choices, such as dragonfruit.
0SZI]SYVFVIEH
Keep in mind that processed produce can contain gluten,
If you consume bread regularly, it’s worthwhile to purchase
so check these labels.
a bread maker. With so many gluten-free flours and recipes
available, you shouldn’t have trouble inding a great-tasting
bread that makes you forget about being gluten free. Countless
recipes for oven-baked bread provide another option if you
don’t have a bread maker.

8V]-RHMERJSSH
This cuisine largely utilizes healthy beans, legumes and sauces thickened with yo-
gurt instead of wheat, lending itself well to those on a gluten-free diet. Of course,
you’ll need to stay away from the bread unless it’s made with chickpea flour, but
you’ll still have plenty of options and variety open to you.
A NOTE OF CAUTION: Whether choosing an Indian restaurant or any
other cuisine, make sure the kitchen staff is taking proper precautions to prevent
cross-contamination. Remember that the food is not truly gluten free if the same
utensils or cooking spaces are being used for gluten-containing ingredients. GF

www.glutenfreeliving.com 59
Study Sessions
Altered microbiome
linked to celiac in infants
BY VAN WAFFLE
„ Infant microbiome
predicts celiac1
Experts believe healthy gut microbes might
protect children at risk for celiac. he micro-
biome undergoes complex changes during
infancy as bacteria colonize the gut. his is
an important time for the child’s immune
system because it responds to both benei-
cial and virulent strains. A Spanish study of
infants is among the irst to record how the
microbiome develops diferently before the
onset of celiac.
Previous studies noticed abnormal bacteria
in celiac patients ater diagnosis, but the dis-
ease itself could have caused this condition.
Researchers needed to study the microbiome
in healthy individuals to see how it behaved in
those who remained healthy compared with
those who developed the disease. he Celiac
Disease Genomic Environmental Microbiome
and Metabolomic (CDGEMM) study is cur-
rently recruiting participants in the U.S. to
study newborns at risk.
he Spanish group identiied more than
60 Gluten-Free Living July/August 2018
200 infants with a family history of celiac and
tracked their history. hey compared 10 who
eventually developed celiac with 10 similar
children who did not. hey collected fecal
samples at 4 and 6 months of age, analyzing
what kinds of bacteria appeared and what
antibodies the infants produced in response.
In healthy children, microbial diversity in-
creased signiicantly between 4 and 6 months.
In contrast, those later diagnosed with ce-
liac showed a prematurely high microbial
diversity that did not increase during that
period. Bifidobacterium longum was rela-
tively abundant in normal development, while
other bacteria were associated with celiac.
he two groups showed a distinct diference
in immune response, suggesting microbial
diferences inluenced how their immune
systems developed.
he test matched each celiac patient with
healthy children who had similar birth deliv-
ery (vaginal versus caesarean section), breast-
feeding and early feeding practices. All the
children were genetically susceptible to celiac.
he comparison showed none of these factors
caused an unhealthy microbiome.
he study was small and lacked enough
data to explain what disturbed normal mi-
crobial colonization. However, these early
indings encourage larger studies of the in-
fant microbiome.
„ Warning about GF oats2
hree employees of a major U.S. food manu-
facturer have raised alarm about the safety of
gluten-free oats. In an editorial to the journal
Cereal Chemistry, they warned that conven-
tional gluten tests do not detect cross-con-
tamination accurately on a serving-by-serving
basis. Individual servings of gluten-free oats
sometimes contain more than 20 parts per
million (ppm) of gluten, the level considered
safe for people with celiac. heir tests found
SHUTTERSTOCK
both mechanically or optically cleaned oats
and so-called purity protocol oats may not
meet the standard.
he authors include two employees of
PepsiCo Inc. and one from its subsidiary,
Quaker Foods and Snacks. heir report arose
from several studies funded by PepsiCo Inc.
to investigate the safety of gluten-free oats.
In 2017, the team analyzed samples of
gluten-free-labeled oatmeal from two ma-
jor manufacturers that rely on mechanical or
optical sorting to remove wheat grains from
oats. hey found 1 in 57 servings did not
meet the U.S. Food and Drug Administra-
tion’s 20-ppm standard. However, these tests
utilized small 0.25-gram samples taken from
each serving. Upon further investigation, the
researchers discovered this test, which is the
standard measure for food safety, underes-
timates the level of gluten contamination in
the whole serving.
A subsequent analysis of purity protocol
oats used a more rigorous approach. It mea-
sured the gluten content of entire 50-gram
servings of products from three large pro-
ducers. hese oats are produced with strict
standards to prevent contamination by wheat
in the ield, transportation and manufacture.
However, the authors report that 5 out of
166 servings failed the test. Gluten in the
contaminated samples ranged from 20.4 to
229 ppm, afecting two of the three products.
he results cannot be compared scientii-
cally with those for optically and mechanically
cleaned oats because the test methods were
diferent. However, the authors argue their
indings raise unanswered questions about
all gluten-free oat products. Without changes
to industry and testing standards, consumers
will occasionally get glutened. he health risk
for this level of exposure is unknown.
However, several studies have found oats
do not adversely afect people on a gluten-
free diet.
„ An on-off switch for celiac3
Chemical engineers at Stanford University in
California have found an on-of switch for a
digestive enzyme implicated in celiac.
Gluten by itself does not provoke an au-
toimmune response. he enzyme transglu-
taminase 2 (TG2) is known to interact and
make gluten more irritating to the immune
system. Inactive TG2 resides both inside
and outside cells in the lining of the healthy
small intestine.
Something makes TG2 more active in
people with untreated celiac. he immune
system responds with high levels of antibodies
against TG2, attacking it and damaging the
gut lining in the process. Why this happens
remains unclear.
he Stanford team identiied a chemical
disulide bond in TG2 that keeps it inactive
while outside of cells. In subsequent studies, show a meaningful diference in attitudes
they found another protein, TRX, reacts with among people who avoid eating gluten. A
TG2 to turn it on. Another enzyme, ERp57, lack of clear information about food safety
proved highly efective at shutting it of again. may reinforce consumer beliefs.
TRX and ERp57 may be the irst example of
two diferent proteins activating the on/of
switch on an enzyme like TG2. DID YOU KNOW?
ERp57 was known for its role folding up Consumers can soon expect clearer identii-
other proteins inside cells. he researchers do cation of gluten in drugs. he U.S. Food and
not know how it gets outside, but it appears Drug Administration (FDA) has proposed
to play an important role in keeping TG2 recommendations to help pharmacists and
inactive in the healthy small intestine. his patients to know whether prescription and
inding could ofer a clue for prevention and over-the-counter drugs are safe for people
treatment of celiac. sensitive to gluten.
Gluten is rare in oral medication. Drug
companies seldom use wheat or other gluten-
„ Gluten-sensitive skeptics4 containing ingredients. Starch as an inactive
A survey of people who follow a gluten-free ingredient is usually derived from potatoes
diet found those with non-celiac gluten sensi- or corn, not wheat. Even drugs that contain
tivity (NCGS) are more skeptical about medi- reined wheat ingredients or possible cross-
cine and food safety than those with celiac. contamination likely contain much less gluten
A notable 41.3 percent of people with NCGS in a single pill than occurs in daily servings
doubt vaccines are safe for people with celiac, of gluten-free food.
compared to 26.4 percent of celiac patients. However, clear information for speciic
Signiicantly more people with NCGS had drugs can be difficult to obtain. People who
refused a lu shot when ofered one. learn to read food labels carefully to protect
he Celiac Disease Center at Columbia their health may see the uncertainty about
University emailed the questionnaire to medications as a threat. Advocacy groups
adults on a voluntary email list and received have learned some celiac patients avoid tak-
a 27 percent response. he study included ing important medication because they fear
1,291 people with biopsy-proven celiac and gluten. he FDA acknowledges that even if
217 classiied as having NCGS, either self- most drugs are safe, lack of information can
reported or unsure of their diagnosis. cause harm.
A majority of those with NCGS reported he FDA points out that its interpretation
adverse symptoms ater trying gluten-free of existing safety rules requires drug compa-
Cheerios: 53 percent compared to 37 percent nies to identify wheat gluten and wheat lour
of celiac patients. hey were signiicantly as ingredients in prescription or over-the-
more likely to avoid genetically modiied counter drugs. he new recommendation will
foods (47 percent), eat only organic products encourage companies to state on the package
(29 percent), believe a gluten-free diet im- that any safe product “contains no ingredient
proves energy and concentration (40 percent), from a gluten-containing grain (wheat, barley
and believe gluten is unhealthy for everyone or rye).” Drug companies are expected to keep
(31 percent). information on hand to substantiate these
his study of patients at a major refer- claims. However, the FDA’s guidance will be
ral center may not relect the general U.S. voluntary and non-binding. GF
population. Respondents with NCGS had
a signiicantly higher level of education, 93 Van Wafle has a Bachelor of Science degree in
percent having completed a college degree biology and lives in Waterloo, Ontario, Canada.
compared to 82 percent of celiac patients. He blogs about natural history, gardening and
However, the authors believe these indings local food at vanwafle.com.
1 Olivares M, Walker AW, Capilla A, Benítez-Páez A, Palau F, Parkhill J, Castillejo G and Sanz Y, “Gut microbiota trajec-
tory in early life may predict development of celiac disease,” Microbiome, 2018;6:36, doi:10.1186/s40168-018-0415-6.
2 Chen Y, Fritz RD and Ferrini L, “Compliance assessment of US gluten-free labeled oatmeal produced under a
‘purity protocol’ indicates ‘serving level compliance’ not attained,” Cereal Chemistry, 2018;95(1):92-93, doi:10.1002/
cche.10008.
3 Yi MC, Melkonian AV, Ousey JA and Khosla C, “Endoplasmic reticulum-resident protein 57 (ERp57) oxidatively
inactivates human transglutaminase 2,” Journal of Biological Chemistry, 2018;293(8):2640-2649, doi:10.1074/jbc.
RA117.001382.
4 Rabinowitz LG, Zylberberg HM, Levinovitz A, Stockwell MS, Green PHR and Lebwohl B, “Skepticism regarding
vaccine and gluten-free food safety among patients with celiac disease and non-celiac gluten sensitivity,” Digestive
Diseases and Sciences, 2017 Dec 14, doi:10.1007/s10620-017-4879-1 [Epub ahead of print].
www.glutenfreeliving.com 61
 New GREAT 8!

foryou HOT GLUTEN-FREE PRODUCT PICKS FOR SUMMER

COMPILED BY JOAN EDGETT

Hellowater
Why, hello there
hellowater contains NO sugar and 5 grams of iber to help aid
a healthy lifestyle. We tried the “LOVE” flavor—cucumber and
lime—which was clean, refreshing and very tasty!
Chomps’ Turkey Jerky Sticks
´hellowater.com
Let’s talk turkey
These brand new turkey jerky sticks from Chomps just
launched in June. Like their other flavors, these delish turkey
sticks are tender, juicy and free of gluten, dairy, hormones,
antibiotics and MSG.
´chomps.com

Maxine’s Heavenly cookies

Heaven on earth
We only recently became acquainted with Maxine’s Heavenly
cookies and were blown away by their mouthwatering wares.
Any of their four year-round offerings—cinnamon oatmeal
raisin, chocolate chocolate chunk, peanut butter chocolate
chip and almond chocolate chunk—is an indulgent treat
sure to satisfy your sweet tooth. In the fall, look out for the
seasonal Pumpkin Pecan Spice variety, which is just awesome.
´maxinesheavenly.com
Path of Life frozen side dishes
Off the beaten path
Path of Life’s All Natural Roasted Garlic Cauliflower
seasoned with roasted garlic, extra-virgin olive oil, parsley
and sea salt is flat-out yummy and comes in a super
convenient steambag. If veggies tasted like this when I was a
kid, I wouldn't have had to sit at the table for hours to inish
dinner!
´Pathoflifebrand.com

7 If you’d like us to consider your new product for New for You, send information to products@glutenfreeliving.com.

62 Gluten-Free Living July/August 2018

 Now Foods’ Slender Sticks
Pick up sticks
Sometimes plain old water just doesn’t cut it when you
need a refreshing drink. That’s where the new Slender Sticks
from NOW Foods come in. Just pour into 16 ounces of
water, shake and enjoy one of six available flavors.
´nowfoods.com
Uncle Dougie’s cocktail mixers
Mix it up
Uncle Dougie's has been tantalizing taste buds for more than 20
years with innovative marinades, sauces and spice combinations.
And we can attest that the Bloody Mary and Margarita
mixes produce refreshingly cool cocktail!! Try them with Tito's
Handmade Vodka for a delicious gluten-free concoction.
´originaluncledougies.com
Schär Chocolix Bar
Raise the bar
If you miss those classic candy bars with the sweet cookie
crunch, you’re going to be so happy about Schär’s new
Chocolix bar, a spot-on gluten- and wheat-free alternative
with chocolate-coated wafers and caramel illing.
´schaer.com
The Good Bean Grab ‘N Go Chickpea Snacks
Full of beans
These new Grab N’ Go chickpea snack packs from The
Good Bean are crunchy little treats that are perfect
to keep in your backpack, purse or car for on-the-go
snacking! Pack some for camp, the beach, a hike—
wherever these summer days take you.
´thegoodbean.com
www.glutenfreeliving.com 63
Cooking Class

Get your GF buns in the oven

BY RICHARD COPPEDGE JR.

YOU DON'T HAVE TO BE A MASTER BREADMAKER TO

MAKE GLUTEN-FREE HOT DOG AND BURGER BUNS AT
HOME. JUST USE THESE EXPERT TIPS.

N
If you’re ow that we’re entering the
hottest of summer’s days,
trying an picnics, cookouts and oth-
er outdoor get-togethers dominate
existing the calendar. For those with celiac,
that can mean hot dogs and burgers
gluten-free without any buns. That’s not much
bun recipe, fun—unless you prefer to consume
such ”naked” items with a knife and
follow the fork or go the Paleo or low-carb
route and wrap your burger or hot
directions, dog in lettuce.
While many varieties of gluten-
but free buns line store shelves,
consider adventurous home bakers should
consider making their own. You have
my tips to two options—modifying a dry-
ingredient bread mix or using an
take it to existing recipe designed to produce
gluten-free buns.
the next Hot dog and burger buns are gen-
level. erally made from a medium enriched
type of yeast-raised dough. The for-
mula typically contains eggs, sugars,
milk (mainly milk powder) and some
fats/oils. All of these give the dough
a softer texture, along with more
natural moisture and crust color.
I understand if you’re a little
hesitant. That’s why finding a pack-
aged gluten-free bun that you like
might be the easiest option. But, if
you’re willing to try, start with the
temperature as possible
before adding.
Replace the remaining
water with liquid whole
eggs. Add in any fat/oil as
directed. These adjust-
ments provide the level
of hydration needed to
bring the mixture together
very closely to the original
design, but with more
enrichment.
Crust color
Your bread mixture will
appear more dense/heavy,
which is normal. Allow
an additional 10 to 15 minutes to
proof, or rise. Also, baking tem- Lightly brush the bun surface with
peratures might have to be lower at egg wash prior to baking.
first. Due to the additional brown-
ing capabilities, allow the crust color Finishing touches
to form gradually. Make sure the buns reach an in-
The dry mix will probably already ternal temperature of at least 210°
contain some sugars. For additional F. Remove from baking sheets and
yeast activity and to provide ad- place onto a cake-cooling or similar
ditional browning of the crust, con- screen. Thoroughly cooled buns can
sider adding 1 teaspoon granulated be bagged up and frozen. They will
or turbinado sugar to the mixture. stay good at room temperature for
two to three days if stored in an
Get your buns in shape airtight container.
You can shape the hot dog buns with If you’re trying an existing gluten-
a pastry bag, piping the mixture into free bun recipe, follow the direc- ILLUSTRATION BY DANIEL VASCONCELLOS, WWW.VASKY.COM

dry-box mix option. These mixes,
mainly available for items like pizza
crust, loaf breads and the like, are
engineered to work. All of the dry
ingredients you’ll need are already in
the box.You’ll need to measure and
add the liquid-based ingredients—
which might be as simple as water,
oil and eggs—to the mix.
Enrich your mix
Start by making the liquid ingredi-
ents “richer” by replacing 50 to 75
percent of the water with skim milk.
Liquids should be as close to room
cylindrical tubes of desired length on
lightly oiled parchment paper. Shape
the burger buns by scooping out
with a lightly oiled portion or ice
cream scoop, then place on lightly
oiled parchment paper.
Allow time to proof in a warm,
draft-free area of your kitchen—
not in the oven. The buns should
increase in volume by 50 percent.
For extra color—and to allow
sesame seeds to adhere to the tops
of burger buns—mix together one
whole egg, a pinch of salt and one
teaspoon water for an egg wash.
tions, but consider my tips to take it
to the next level.
And remember, any mistakes can
be broken up and turned into fresh
or dried bread crumbs or used in a
gluten-free bread pudding. GF
Richard Coppedge Jr. is an award-win-
ning chef and professor of baking and
pastry arts at The Culinary Institute of
America. He is the author of Gluten-
Free Baking with The Culinary Insti-
tute of America: 150 Flavorful Recipes
from the World’s Premier Culinary
College and Baking for Special Diets.

64 Gluten-Free Living July/August 2018

STAND UP
FOR US ALL
Clinical trials bring us closer to the day when
all cancer patients can become survivors.

Clinical trials are an essential path to progress and the

brightest torch researchers have to light their way to better
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WRWHVWFXWWLQJHGJHDQGSRWHQWLDOO\OLIHVDYLQJWUHDWPHQWV
while giving participants access to the best options available.

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WKDWPD\DOVROLJKWWKHSDWKWREHWWHUWUHDWPHQWVIRURWKHU
SDWLHQWVDFOLQLFDOWULDOPD\EHWKHULJKWRSWLRQIRU\RX
Speak with your doctor and visit
StandUpToCancer.org/ClinicalTrials
to learn more.

Sonequa Martin-Green, SU2C Ambassador

Photo Credit: Matt Sayles
Stand Up To Cancer is a division of the Entertainment Industry Foundation,
a 501(c)(3) charitable organization.
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