Gluten-Free

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  • Myths and Little-Known Facts About Gluten

    Whether you are pro-gluten-free or you think the diet is totally bogus, you have probably heard arguments for both sides. Some people say gluten is bad for you, others say it does no harm; some call the diet a fad, others reason it’s a lifestyle choice. You aren’t sure how to separate fact from fiction—all you know is that you want to be healthy.

    Scientific advances debunk many commonly held beliefs about the effects of gluten.
    By Vikki Petersen, DC, CCN
  • Roasted Asparagus in Browned Butter

    Weekly Recipe: 
    NonWeekly
    [title]
    Bring out the best flavors of this veggie with browned butter and lemon.

    1 pound asparagus, trimmed

    1 tablespoon olive oil

    2 tablespoons butter

    ½ teaspoon salt

    ¼ teaspoon black pepper

    1 teaspoon fresh organic lemon zest

    Preheat oven to 450 degrees. Toss asparagus with olive oil on a rimmed baking sheet. Roast for 10 minutes, stirring once halfway through roasting. Meanwhile, heat the butter in a small skillet over medium heat until just browned, stirring occasionally. Remove from heat. Toss asparagus with the browned butter, salt, pepper, and lemon zest. Serve immediately. Source: Fast & Simple Gluten-Free by Gretchen F. Brown, RD

    Serves 4

  • Pecan-Crusted Chicken Tenders

    Weekly Recipe: 
    NonWeekly
    [title]
    The ultimate kid-friendly meal is now adult-friendly, and these tenders are sure to please the whole family.

    1 teaspoon cornstarch

    1 large egg

    2/3 cup finely chopped pecans

    2/3 cup gluten-free bread crumbs

    1 teaspoon salt

    ½ teaspoon dried oregano

    ½ teaspoon paprika

    ¼ teaspoon cayenne pepper

    ¼ teaspoon black pepper

    1 pound chicken tenders

    ½ cup olive oil

    Prepared honey mustard, for serving

    Combine cornstarch and egg in a shallow dish; set aside. Combine pecans, bread crumbs, salt, oregano, paprika, cayenne pepper, and black pepper in another shallow dish. Toss chicken tenders in egg mixture then in pecan mixture. Place tenders on a rack to sit while you heat the oil in a large skillet over medium-high heat. When skillet is hot, cook tenders for 3 minutes on each side, or until cooked through. Cook in 2 batches if necessary. Serve with a dipping sauce, such as honey mustard. Source: Fast & Simple Gluten-Free by Gretchen F. Brown, RD

    Serves 4

  • Fried Green Beans

    Weekly Recipe: 
    NonWeekly
    [title]
    Sure to become your favorite side dish, using this light and crunchy batter is a great way to get the family to eat their veggies.

    ¾ cup buttermilk

    1 cup gluten-free all-purpose flour

    1 teaspoon garlic powder

    2 teaspoons salt

    ½ teaspoon black pepper

    4 cups oil

    ½ pound green beans, trimmed

    Combine buttermilk, flour, garlic powder, salt, and pepper in a medium bowl; whisk until smooth. Heat the oil in a large saucepan or Dutch oven to 375 degrees when measured with a candy thermometer. Dip the green beans, in batches, in the batter and fry in hot oil for 3 minutes or until golden brown. Spoon beans out of the oil with a slotted spoon and drain on paper towels. Serve immediately. Source: Fast & Simple Gluten-Free by Gretchen F. Brown, RD

    Serves 4

  • Easy and Gluten-free

    Sourdough has a unique flavor that stems from the preparation of its leavener. Rather than tearing open a packet of commercially cultured yeast to provide a quick burst of CO2, sourdough relies on protracted fermentation to give the bread lift while at the same time creating its unique (sour) flavor profiles.

    A sourdough loaf worth the effort
    By Craig Gustafson
  • Nachos Grande

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES: 6

    8 corn tortillas, quartered

    Cooking spray

    1 1/2 teaspoon cumin, divided

    1/4 teaspoon salt

    3/4 pound ground beef

    1 tablespoon chili powder

    1 teaspoon dried oregano

    1/2 teaspoon garlic salt

    1 can refried black beans

    3 cups shredded cheddar cheese

    Salsa, for serving

    Sour cream, for serving

    Chopped fresh cilantro, for serving

    Sliced jalapeno peppers, for serving

    Preheat oven to 425 degrees. Arrange the tortilla wedges in a single layer on a large baking sheet coated with cooking spray. Generously coat the tor­tilla wedges with cooking spray and sprinkle with 1/2 teaspoon cumin and salt. Bake 8 to 10 minutes or until crisp. Mean­while, cook the ground beef in a large skillet over medium-high heat, stirring occasionally, until brown; drain if neces­sary. Stir in the chili powder, 1 teaspoon cumin, the oregano, and garlic salt.

    Meanwhile, heat the refried beans in another large skillet, coated with cooking spray, un­til warm. Preheat broiler. Place tortilla chips on a large oven-safe platter or baking sheet. Spread the warm beans over each chip and spoon the meat mixture on top of the beans; top evenly with the cheese. Broil for one minute or until the cheese melts. Remove from the oven; top with salsa, sour cream, cilantro, and jalapenos. Serve immediately. Source: Fast and Simple Gluten-Free (Fair Winds Press) by Gretchen F. Brown, RD

  • Mango Guacamole

    Weekly Recipe: 
    NonWeekly
    [title]
    SERVES: 4

    2 ripe avocados

    1 cup diced mango

    1/4 cup diced red onion

    1/2 clove garlic, minced

    1/2 to 1 jalapeno pepper, seeded and minced

    2 tablespoons chopped fresh cilantro

    1 1/2 teaspoons fresh lime juice

    1/4 teaspoon salt

    1/4 teaspoon ground cumin

    Cut the avocados in half, circling the center pit. Twist the halves to separate and then squeeze each half into a medium bowl. Coarsely mash the avocado flesh with a fork. Stir in the remaining ingredi­ents. Serve immediately or chill, covered. Source: Fast and Simple Gluten-Free (Fair Winds Press) by Gretchen F. Brown, RD

  • Gluten-Free Lemon Tart

    Weekly Recipe: 
    Weekly
    [title]
    SERVES: 6-8

    Crust

    1/3 cup rice flour, plus extra for dusting pan

    1/3 cup potato starch

    1/3 cup tapioca starch

    1/4 cup sweet rice flour (also called glutinous rice flour)

    1 tablespoon xylitol

    ½ teaspoon xanthan gum

    ¼ teaspoon salt

    6 tablespoons cold, organic butter

    2 teaspoons vanilla extract

    1 large egg

    Filling

    2 large eggs

    2 large egg yolks

    2/3 cup xylitol

    Zest of 2 lemons

    2/3 cup lemon juice

    ½ cup crème fraiche or sour cream

    Powdered sugar

    Cut the butter into small pieces and return to the refrigerator until needed. To make the crust, start by heating your oven to 350 degrees. Coat a 9-inch tart pan with cooking spray and a dusting of rice flour. Combine the remaining flours and starches with xylitol, xanthan gum, and salt in a large bowl. Cut the cold butter into the mixture with the help of a pastry cutter, then work in the vanilla extract and egg.

    Once the dough has come together to form a ball, knead it briefly to finish, making sure to not overwork the dough or to melt the butter. Between two sheets of waxed paper, roll out the dough to a diameter of 12 to 13 inches. Peel the waxed paper away from one side of the dough and drape over the tart pan with the remaining sheet facing up. Peel back the second sheet, then press the dough into the pan, making sure it is even. Bake the empty shell for 10 minutes, then set aside to cool while you mix the filling.

    Whisk together the eggs, yolks, and sugar in a bowl, just until evenly distributed, then stir in the lemon zest and juice. Add the crème fraiche or sour cream last and whisk until the mixture becomes smooth. Fill the cooled tart shell with the lemon mixture and return the tart pan to the oven for 15 to 20 minutes, just until it is set. Remove from the oven and let it cool. Finish the tart with a dusting of powdered sugar.

  • Pizza

    Weekly Recipe: 
    NonWeekly
    [title]
    MAKES: SINGLE 12-INCH ROUND PIZZA

    Pizza Sauce

    1 (6 ounce) can tomato paste

    1 cup water

    1 tablespoon honey

    1 teaspoon dried oregano

    Pizza Crust

    1 1/2 cups gluten-free all-purpose flour with xanthan gum in mix

    2 tablespoons nonfat dry milk powder

    2 tablespoons finely grated Parmesan cheese

    1 tablespoon sugar

    1 tablespoon dried egg whites

    1 1/2 teaspoons bread machine or instant yeast

    1 teaspoon baking powder

    1/2 teaspoon salt

    1 cup warm (about 110 degrees) water

    3 tablespoons extra virgin olive oil

    1 1/2– 2 cups shredded mozzarella, soyrella, or casein-free nondairy alternative

    Cooking spray oil

    Toppings of choice

    To make the pizza sauce: In a small bowl, whisk together the tomato paste, water, honey, and oregano until smooth. Refrigerate, covered, until ready to use.

    To make pizza crust: Place the flour, milk powder, Parmesan cheese, sugar, dried egg whites, yeast, baking powder, and salt in the work bowl of a stand mixer fitted with the flat beater attachment. Mix on low. (Alternatively, place the dry ingredients in a large bowl and mix on low with a sturdy handheld mixer.) Add the water and olive oil and mix on low until a dough forms, scraping down the sides of the bowl as necessary. Increase the speed and beat for five minutes. With the beater paddle still attached, cover the bowl with plastic wrap and let the dough rise for one hour. If using a handheld mixer, remove and scrape down the beater blades, cover the bowl with plastic wrap, and let the dough rise for about one hour or until doubled in size. Mix on low to deflate.

    Spray a 12-inch round pizza pan well with cooking spray. Using a silicone spatula, scrape the dough onto the pan. Spray the palms of both your hands with cooking spray, or oil your palms by rubbing them on a plate containing two tablespoons of cooking oil. Using your hands, press the dough outward to fill the edges of the pan, smoothing the dough as level as possible. Let the dough rise in the pan in a warm place for 15 to 20 minutes. Preheat the oven to 425 degrees. Bake the dough for 10 minutes. Remove from the oven. For each 12-inch round pizza crust, use 1/4 cup of the pizza sauce to spread over the top. Sprinkle with the cheese or nondairy alternative and other toppings of choice. Return the pizza to the oven and bake until the crust is browned around the rim, the cheese is bubbling, and the pizza is heated through, about 15 minutes. Let rest for five to 10 minutes. Then slide out of the pan with a spatula and cut into eight wedges. Source: Cooking for Your Gluten-Free Teen by Carlyn Berghoff, Sarah Berghoff McClure, Dr. Suzanne P. Nelson, and Nancy Ross Ryan

  • Glazed Baked Doughnuts

    Weekly Recipe: 
    NonWeekly
    Makes: 8

    1 cup gluten-free all-purpose flour with xanthan gum in mix

    1/2 cup sugar

    1/4 cup dried buttermilk powder

    4 teaspoons dried egg whites

    1 teaspoon baking powder

    1/2 teaspoon baking soda

    1/4 teaspoon salt

    2 eggs

    1/4 cup canola oil, melted butter, or nondairy alternative

    2 tablespoons water

    1 tablespoon vanilla extract

    Chocolate glaze (recipe follows)

     

    Chocolate glaze

    1 cup confectioners’ sugar

    1 teaspoon vanilla extract

    2 tablespoons unsweetened cocoa powder

    Pinch of salt

    1 tablespoon milk (regular or lactose-free) or nondairy alternative (almond, rice, soy), plus more as needed

    Preheat oven to 375 degrees. Spray a nonstick doughnut pan with nonstick cooking spray. Also spray the inside of a one-gallon self-sealing plastic bag well with nonstick cooking spray. Cut a 3/4-inch diagonal off one corner. (If the corner is cut too large, the doughnut yield will be less.) In a two-quart bowl, place the flour, sugar, buttermilk powder, dried egg whites, baking powder, baking soda, and salt. Whisk to mix well. In a separate two-quart bowl, place the eggs, oil or butter, water, and vanilla extract. Beat well with a handheld mixer. Add the wet ingredients to the dry ingredients and mix to combine with a silicone spatula. Let the batter rest for five minutes.

    Scrape the batter into the plastic bag, squeeze out the air, and seal. Push the batter toward the cut corner of the bag and, twisting the bag, pipe the batter into the doughnut pan, making a complete round (standard pans hold six doughnuts.) Bake for 10 minutes or until the doughnuts are brown on top and cooked through. Remove from the oven. Flip the doughnuts onto a cooling rack, then turn right side up. Place the cooling rack on a baking sheet or parchment paper to make cleanup easier when icing. Repeat with the remaining doughnut batter. Brush the doughnuts with the glaze while they are still warm. If using sprinkles, add now. Let the glaze dry until the doughnuts are completely cool. Wrap loosely and serve within two days, or wrap and freeze.

    To make chocolate glaze, place the sugar in a small bowl. Add the vanilla extract, cocoa, salt, and the one tablespoon milk; stir well. Add more milk only as needed. The glaze needs to be thin enough to spread with a pastry brush but thick enough to stick on the warm doughnuts. Source: Cooking for Your Gluten-Free Teen by Carlyn Berghoff, Sarah Berghoff McClure, Dr. Suzanne P. Nelson, and Nancy Ross Ryan

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