Going Gluten Free? Here's What You Should Know...*

We each must begin our gluten free journey by initially taking the time to thoroughly educate ourselves.  By intentionally navigating the gluten free diet with good nutrition in mind, we find many benefits for improved health.

In recent years, the gluten free market has experienced significant growth. The good news is that those of us who are eating gluten free now have numerous options in the marketplace that did not exist previously. Pre-packed gluten free foods are a lifesaver for quick on-the-go meals and treats. But recent studies indicate that the health improvements that many people had initially hoped for when going on a gluten free diet, may not have materialized. Taking a look at the reasons why that may be the case, is certainly an important step to take in doing your due-diligence.

1. Are Gluten Free Foods More Nutritious Than Foods That Contain Gluten?

Take a quick trip through your supermarket shelves and you will find that most products labeled gluten free are anything but healthy. They are likely filled with sugar, refined flours, inferior oils, and other common allergens, or often inflammatory foods, such as corn and soy. And, as the gluten free market has grown to include name brand manufacturers, it is not uncommon to find high-fructose corn syrup, partially-hydrogenated oils, and artificial sweeteners, colors, and flavorings in many packaged gluten free foods!

Aside from the fact that these products don’t contain gluten, processed gluten free foods are rarely better for you than their gluten-filled counterparts.

2. Are GMO’s hiding in your gluten free foods?

GMO’s, or genetically modified organisms, are made by forcing genes from one species, such as bacteria, viruses, animals, or humans, into the DNA of a food crop or animal to introduce a new trait. There is now rising concern and some studies that have shown GMO’s in the American diet to be related to the increase in immune issues, faulty insulin regulation, changes to major organs and the gastrointestinal system. There has been a measurable increase since GMO’s were introduced into our diet (over the past 18 years) in the incidence of these and many other inflammatory illnesses. 

The most common GMO offenders are: corn, soybeans, canola, cottonseed, sugar beets, Hawaiian papaya, papaya from China, and some zucchini and yellow squash. Certified organic products cannot knowingly contain GMO’s, so if you purchase the foods as organic, you are usually avoiding GMO’s. 

  

Since most of us who are eating gluten free use corn (starch) and sometimes soy, especially in our flour blends, we need to consider finding gluten free products that do not contain corn and/or soy.

People switch to gluten free foods with good intentions, but the GMO’s hiding in many of these foods may inadvertently be making matters worse. Avoid GMO’s by buying products with the USDA organic seal or that have been verified by a third party, such as the non-GMO Project. 
(www.InstituteForResponsibleTechnology.org)

3. What about the rice?**

In late 2012, Consumer Reports released their original report about the arsenic being found in rice. Sixty rice products and varieties were found to contain measurable levels of arsenic. Anyone who eats rice needs to be aware that they may be exposing themselves to inorganic arsenic, a known carcinogen.

But people who avoid gluten need to be especially alert because so many gluten-free products contain rice! One way that arsenic is released into the environment is through the use of pesticides. Therefore it’s in the soil and water. Rice tends to absorb more readily than many other plants. Of great concern is that regular exposure to small amounts of arsenic can increase the risk of bladder, lung, and skin cancer, as well as heart disease and type 2 diabetes. There is no federal limit for arsenic in rice or rice products. Consumer Reports has been calling on the FDA to set one.  Organic rice takes up arsenic the same way conventional rice does, so one cannot rely or organic rice to have less arsenic. Children should rarely eat hot rice cereal or rice pasta. CR analysts found that those foods can have much more arsenic than initial reports showed.

In Summary...

That said, as you approach your gluten free lifestyle, consider focusing more on nutrient-dense real foods and also preparing your own from scratch. This is a good reason to use your gluten free cookbook!  A nutrient-rich diet should be loaded with fresh vegetables and fruits, naturally-raised (grass-fed if possible) meats, pastured eggs and possibly dairy, as well as healthy fats such as olive oil, coconut oil, olives, avocados, and nuts and seeds as tolerated.

*Parts of this commentary were adapted from an article in the Natural Grocers/Vitamin Cottage newsletter by Heather Pratt, MNT, 2014. 
Also reference Consumer Report’s article, January 2015: “The Truth About Gluten”.**Consumer Reports article, January 2015: “Arsenic in Your Rice: the Latest”.

A Cookie For All Seasons..made with almond meal!

By now, I am sure that most of you who are gluten sensitive or have been diagnosed celiac have discovered how unhealthy many gluten free baked goods are for you! They are just overflowing with high-glycemic, starchy goodness; actually not-so-good!  However, I have been perfecting this basic almond meal cookie recipe (no flour!) for several months and I have found that you can use the basic cookie recipe and modify it to make just about any cookie. 
See recipes below...


Basic Chocolate Chip Cookie Made with
Basic Almond Meal Cookie Recipe

The GREAT Almond Meal Cookie

This chewy and moist cookie provides a foundation for many others. What is great is that there is no flour of any kind, the cookie is also very low on the glycemic index, relatively low fat and high in protein. Here, I have suggested numerous popular cookie options, each based on my basic almond meal cookie recipe.

This one is a KEEPER!

Basic Recipe

1¼ cups almond meal (get at Trader Joes or grind your own)

½ t. baking powder

Pinch of salt

1/3 cup cane sugar

1 egg, beaten

3 T. coconut oil or butter, melted and cooled to room temperature

GF vanilla extract

Preheat oven to 375° F.

For whatever cookie rendition you are making, stir together the dry ingredients, then the wet ingredients. Combine both the dry and the wet ingredients together. Chill in the refrigerator for about 30 minutes or in the freezer for 15 minutes.

Chocolate-Chocolate Chip Cookie

Use a cookie scoop or make one inch balls by hand and place on an oiled cookie sheet or one that is lined with parchment paper.  You may choose to flatten the cookies slightly with a fork if they are very thick. Bake for 8-10 minutes, until slightly golden around edges.  Remove from oven and allow to cool. They will become more stable as they cool. Makes: About 16 medium-sized cookies.

Variations:

Chocolate chip cookie: add ½ cup nuts, 1/3 cup  bittersweet chocolate chips, 2 T. flaxseed meal, and 1/3 cup GF oatmeal.

Chocolate-chocolate cookie: add ½ cup nuts, 1 T. expresso powder, 1/4 cup cocoa powder, 1/3 cup chocolate chips.

Oatmeal raisin cookie: add ½ cup pecans, 1/3 cup oatmeal, 1/3 cup raisins, replace the cane sugar with brown sugar, and use GF maple extract (optional) in place of vanilla.

Anise seed cookie: add 2 T. flaxseed, 1 T. toasted ground anise seed.

Peanut butter cookie: add 1/3 cup peanut butter in place of the coconut butter in the main recipe and 2 T. flaxseed and ¼ cup of oats.



Toasted Anise Cookie


 














Onion Rosemary Muffins

A unique savory & wholesome muffin. 
The almond meal adds protein and fiber and helps to replace some of the starch that is inherent with GF breads. Perfect with Thanksgiving dinner!

1 large onion, thinly sliced*
2 t. olive oil
1 1/2 cups GF flour blend
1/2 cup almond meal
1 t. baking powder
1 t. salt
1 egg
1 cup milk (I used plain almond milk)
1/4 cup olive oil
1 heaping T. of rosemary, minced

Heat a skillet over medium heat. Sauté the onion in 2 t. olive oil, then reduce heat to medium-low and allow onions to caramelize for 
approximately 45 minutes, or until that are tan to dark brown and giving off no moisture. 

Heat oven to 350˚F. Oil an eight or twelve muffin pan. 

Mix the flour and almond meal, baking powder and salt. Beat the egg, milk, and oil together. Combine both the wet and dry ingredients, now add the
rosemary, and onion. Stir just to combine; do not over mix. 

Spoon into the muffin pan and bake for approximately 25 minutes or until toothpick inserted in center of muffins comes out clean. 

Makes: Twelve small muffins or eight medium-sized muffins.

Notes: *Make the caramelized onions ahead of time.

From "The Farmer's Daughter Cooks Gluten Free" cookbook.
To view a Youtube slide show of the book...

Old Fashioned Country Biscuit

For the lightest biscuits, the less you handle the dough, the better. A delicious country classic; like mom used to make!

2 cups GF flour blend, plus 1 T. extra for dusting

1/2 t. salt

4 t. baking powder

1/4 t. baking soda

2 T. butter, chilled and chopped into pieces

2 T. coconut oil, chilled

1 cup buttermilk or sour milk

Preheat oven to 450˚F.

Combine all dry ingredients and whisk together. Add the butter and coconut oil and work into the dry ingredients quickly, using a pastry cutter or fork. Do not allow the fat to melt. Make a well in the center of the dry mixture and pour in the buttermilk. Stir just until the dough forms a soft, moist glob. It should be sticky. But it still needs to have enough body to be able to form a very soft dough that you can cut into loose biscuits. We are not making hockey pucks here!

Plop the ball of dough onto a tea towel that has been dusted with the extra flour. With floured hands, very gently knead the dough 4 or 5 times and gently pat down  into a mound that is about 1 1/2 inches thick. Again, do not overwork the dough!

Cut biscuits with a floured drinking glass or 2.5 to 3 inch biscuit cutter and  arrange them, touching each other, in an unbuttered cake or pie pan.

Bake 15-20 minutes or until lightly golden and flakey (not doughy) when pulled apart. They should read around 205˚F on an instant read thermometer.

Makes: Eight biscuits.

Notes: For a shortcake biscuit to be used with berries and as dessert, add a

little extra sugar to the recipe and sprinkle extra sugar on top of the

biscuits just before baking.

This recipe is from my cookbook: "The Farmer's Daughter Cooks Gluten Free."

To watch a slide show "tour" of the cookbook, click this link:

Youtube slide show "tour" of book here:

Lemon & Buttermilk Meringue Pie

Pie and coffee are the official fare when friends and neighbors in our small community get together to talk business, or just do some catching up. 
The rich, tangy, homemade flavor of this pie wins it a blue ribbon every time, and for thrifty cooks, a pie recipe that uses both yolks and whites of the egg is always a bonus. Enjoy!

Filling

2 T. GF flour blend

2 cups buttermilk

4 T. unsalted butter, melted

1/2 cup cane sugar

6 egg yolks, beaten

2 lemons, 1 zested and  both juiced

1 pre-baked 9 inch GF pie crust

Meringue

6 egg whites

½ t. cream of tartar

¾ cup of cane sugar

1 t. GF vanilla extract

Preheat oven to 325˚F.

Make the filling by sifted the flour into the buttermilk in a medium bowl and stir well until smooth. Bring water to simmer in the bottom of a double boiler and transfer the flour mixture to the top pan. Whisk in butter and sugar. Gradually whisk in the egg yolks. Cook, whisking constantly, until the custard begins to thicken, about ten minutes.

Remove from heat, whisk in the lemon zest and juice, and set aside to cool to room temperature. When the filling has cooled, pour it into the pre-baked pie shell and bake the pie until the custard is just set, for about fifteen to twenty five minutes. Remove from oven, turning the oven up to 350˚F. Transfer to a rack to cool.

While the pie cools, make the meringue* by beating the egg whites with the cream of tartar in a bowl until stiff peaks form. Gradually beat in the sugar until the meringue appears glossy. Beat in the vanilla. Generously spread the meringue in a swirl pattern over the top of the pie.

Bake the pie for ten minutes more or until the pie is cooked through and the meringue is slightly browned. Transfer the pie to a rack to cool for ten minutes, then move to refrigerator to cool further. Slice when pie is completely firm.

Makes: One nine inch pie.

Notes: *This is a lot of meringue. Ideally, you will only need about 3 egg whites for this (nine inch) pie topping. I would recommend whipping all six of the egg whites as directed and make meringue cookies (yes, you have a bonus cookie recipe included with the pie!)with what is leftover after topping the pie. Place the meringue cookie dollops on parchment that is placed on a cookie sheet, top with some sliced almonds and bake for 1½ hours at 200˚F. Cookies should be crunchy on the outside and chewy on the inside.

This recipe is taken from my second cookbook:

"The Farmer's Daughter Cooks Gluten Free: gluten free recipes that celebrate back to basics, wholesome and comfort foods."

To view a Youtube slide show "tour" of The Farmer's Daughter Cooks Gluten Free, click this link...

Snowball Cookies

The secret ingredient in this cookie is ricotta cheese! This is a wonderful, slightly crunchy on the outside, moist and chewy on the inside cookie.

2 cups GF flour blend
1 t. baking powder
½ t. baking soda
Pinch of salt
½ cup butter (one stick)
1 cup sugar
1 egg
1 cup ricotta cheese
1 t. GF vanilla or maple extract

 Glaze
1 cup powdered sugar, 2 T. milk
1cup coconut flakes for garnish

Heat oven to 350˚F. Coat 2 baking sheets with non-stick cooking spray or parchment.

Whisk flour, baking powder, baking soda and salt together until blended; set aside. Beat butter and sugar together until blended. Add egg, ricotta and vanilla and beat until combined.

Mix flour mixture into liquid mixture until blended. Chill dough for one hour, if desired.

With oiled hands, roll dough into rough one inch balls OR just scoop out portions with a teaspoon. Place onto cookie sheets two inches apart. Bake at 350˚F for 15 minutes or until lightly browned around the edges of cookies. Cool on a rack.

Glaze
Beat powdered sugar and milk until well blended. Dip tops of cookies into glaze and sprinkle with coconut. Set aside on waxed paper until glaze has hardened.

Makes: Three dozen cookies.

This recipe is available in my first cookbook: 
"Delicious! The Very Best of Gluten Free and Wheat Free Cooking" www.celiacdiseaseinfo.org

 

Simple Cranberry-Orange Scones

So simple, moist and  full of flavor! A wonderful holiday meal accompaniment.

2 cups GF flour blend
1/3 cup  coconut (or regular) sugar
1 T. grated orange (or lemon) peel (zest)
1 1/2 t. baking powder
1/2 t. baking soda
Pinch of salt
1/2 cup (1 stick) unsalted butter, cut into chunks
1 cup buttermilk
1/2 cup dried or fresh cranberries
1/2 cup almond slivers, optional

Preheat oven to 425˚F.

In a medium bowl, mix flour, sugar, orange peel, baking powder, baking soda and salt.  Cut in the butter with a pastry blender, until the mixture looks like fine crumbs.

Stir in the buttermilk just until the dough pulls away from the sides of the bowl. Fold in the cranberries and almonds, if using.

Drop dough by 1/3 cups onto a greased cookie sheet.

Bake for 12-15 minutes or until light brown. Immediately remove scones from the cookie sheet.

Serve warm.

Makes: Ten scones. 

This recipe is from my cookbook: "The Farmer's Daughter Cooks Gluten Free".

 To view a slide show "tour" of The Farmer's Daughter Cooks Gluten Free,
click this link...

 

 

Applesauce Cake Loaf (gluten free and low sugar)

 
This very low sugar version of applesauce cake is wonderful dusted with just a little powdered sugar! The applesauce that I used was home made using my neighbor’s apples from their orchard. :-)

1¾ cup gluten free flour blend

1 t. baking powder

1 t. baking soda

1 t. ground cinnamon

½ t. ground nutmeg

½ t. ground cloves

½ t. salt

2 eggs

½ cup unsalted butter, melted and cooled

½ cup coconut* or regular sugar

¼ cup honey

1 cup unsweetened applesauce

½ cup raisins

½ cup nuts, chopped

Preheat oven to 350˚F. Spray an 8 x 4 inch loaf pan with GF cooking spray.

Sift together dry ingredients, spices, and salt. In separate bowl, beat the eggs until light and frothy. Add the butter. Add the sugar and honey and mix well. Add the applesauce, raisins, and nuts.

Mix the flour mixture with the egg mixture and do not over blend.

Pour into loaf pan and bake for 45 minutes to an hour or until toothpick comes out clean. Slice to serve.

Makes: One loaf. 
Notes: *I use coconut sugar due to its low glycemic index. It has a caramel like flavor.

This recipe is from my cookbook: "The Farmer's Daughter Cooks Gluten Free."

To watch a slide show "tour" of the cookbook, click this link:

Youtube slide show "tour" of book here:

Williamson Valley Gluten Free Summer Berry Pie

My gluten free, low sugar blackberry pie is pictured here using our own fresh-picked blackberries . You may also use frozen or fresh cherries (our neighbor here in Arizona has a tree full of Raniers!) or raspberries.

For the gluten free crust, I used Namaste brand’s gluten free biscuit/pie crust mix for a quick and easy crust that is both tasty and wholesome.

For pie crust:

Follow biscuit/pie crust mix package directions for pie crust if using gluten free. Place two thirds of the dough on a pastry cloth or tea towel. Place saran wrap over the top of the dough and pound into a flat mound, then roll out crust to ¼ thickness.

Remove the saran wrap and place 8 inch pie pan upside down on the dough and flip the flattened dough onto the pie pan, now right side up. Gently press the dough into the pan and trim excess off of the rim of the pie pan. Punch holes around sides and bottom of the crust with a fork.

Fill with berry filling (recipe below) and roll out remaining one third of the dough in the same manner as the bottom pie crust dough. Flip crust onto the now-filled pie and trim edges of pie crust, crimping edges as you go. Make vents in top of pie and, using pastry brush, brush 1 egg yolk that has been mixed with a little water over top and edges of the pie.

Berry filling:

1 cup E.D. Smith reduced sugar “More Fruit” blend (I used raspberry, cherry, pomegranate, acai)* or organic fruit preserves

1/3 cup quick cook tapioca

1 T. cornstarch

Pinch of salt

1cup cherry or berry fruit juice blend of your choice

4 cups fresh or frozen blackberries**

In medium sauce pan, combine fruit blend through juice and whisk over medium heat for 5-10 minutes, or until thickened and bubbly. Remove from heat and fold in the berries.Fold into the pie crust and top with top crust as above in "pie crust" directions.

Bake at 400˚F for 15 minutes. Reduce oven to 375˚F and bake for 45 more minutes, covering edges of pie with foil or with a pie edge protector if edges become too brown. Cool an hour or more before slicing.

Notes: *Available at Costco.

If using frozen berries, allow to thaw at room temperature for 30 minutes or microwave on medium for 1 minute before using.

http://www.celiacdiseaseinfo.org

http://www.amazon.com/Delicious-Cooking-Collection-Celiacs-Sensitive/dp/0615305709/ref=sr_1_1?s=books&ie=UTF8&qid=1282852260&sr=1-

Lemon Cheesecake Bars

Extreme lemon! Rich and creamy, decadent cookie-bar that is perfect to serve for a tea.

Bottom Layer

1 cup GF flour blend

1 egg, beaten

1 cup walnuts, ground

¾ cup butter

½ cup brown sugar

Lemon Cheesecake Layer

2-8 ounce pkgs cream cheese

¾ cup white sugar

1 egg

1 T. GF flour blend

4 T. fresh lemon juice

2 t. lemon zest

Powdered sugar

Fresh strawberries or raspberries, optional

Heat oven to 350˚F. Blend all bottom layer ingredients with a pastry blender/cutter. Place into a 9 x 13 (or smaller) baking pan. Bake bottom layer for 15 minutes. Set aside to cool

Combine cheesecake layer ingredients and beat with mixer. Pour batter evenly over top of the first batter. Bake at 350 for 20-30 minutes or until set. Cool completely in refrigerator before cutting into two inch squares. Dust with powdered sugar.

May also top with a garnish of fresh raspberries or strawberries.

Makes: 24 squares.

(Pictured here with Almond Cookie recipe from my cookbook)

This recipe is from my cookbook: "Delicious! The Very Best of Gluten Free and Wheat Free Cooking. It is available at:   

http://www.celiacdiseaseinfo.org

http://www.amazon.com/Delicious-Cooking-Collection-Celiacs-Sensitive/dp/0615305709/ref=sr_1_1?s=books&ie=UTF8&qid=1282852260&sr=1-

Lemon Poppy Seed Bunnies

These little rabbit cookies are both tangy and sweet...and hopping in just in time for Easter!

2¼ cups GF flour blend

1 t. baking powder

½ t. salt

½ cup (1 stick) unsalted butter, softened

2/3 cup sugar

1 egg

2 t. lemon zest

2 T. lemon juice

2 T. poppy seeds

Powdered sugar

In a small bowl, whisk together first three ingredients and set aside.

Beat butter and sugar for two minutes or until smooth. Beat in egg, zest and juice until fluffy. Gradually beat in flour mixture on low, just until blended. Add poppy seeds and stir. Divide dough in half. Flatten each half into a six inch circle; wrap in plastic. Refrigerate 2 hours or longer. Let stand at room temperature 10 minutes before rolling out dough.

Heat oven to 350˚F. Coat two cookie sheets with GF nonstick spray. Place a sheet of saran wrap under dough and another sheet on top. Roll out the dough that is between the two sheets of saran wrap, to ¼ inch thickness. Peel back top sheet of saran wrap. Use cookie cutter of choice; I used a bunny cutter. Cut, re-roll scraps and repeat, placing cookies on cookie sheets one inch apart. Keep other dough in refrigerator until you are about ready to use. Repeat cutting cookies from the remaining dough.

Bake 10-13 minutes at 350 F until slightly golden around the edges. Remove to rack and dust with powdered sugar. (If using bunny shape, be careful not to overcook as ears may become too brown.)

Makes: Approximately 30 cookies.

More recipes are available in my cookbook:

"Delicious! The Very Best of Gluten Free and Wheat Free Cooking;
A home style recipe collection for celiacs & wheat sensitive folks" 

available from my website http://www.celiacdiseaseinfo.org 

OR at Amazon.com

http://www.amazon.com/Delicious-Cooking-Collection-Celiacs-Sensitive/dp/0615305709/ref=sr_1_1?s=books&ie=UTF8&qid=1282852260&sr=1-1