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


 














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...

"Healthy" Chocolate Candy "Bark"!

 My recipe for healthy chocolate candy can easily be made gluten free and sugar free. Try different nuts, dried cherries, even cinnamon and chipotle spice! 

Consuming a little chocolate and a little coconut oil daily has been shown to have many health benefits!

1 1/2 cup coconut oil
1/2 to 1/3 cup good quality cocoa powder
stevia or coconut sugar to sweeten
3/4 cup salted peanuts or other nuts of choice
 a few teaspoons of caramel,
optional

Place chilled (this helps the chocolate to set up more quickly) nuts in the bottom of an 8 x 8 inch baking pan. 

Melt oil over low heat in a small saucepan on the stove. Whisk in sweetener of choice until the sweetener is thoroughly dissolved. Pour the chocolate mixture over the nuts, making a thin layer in the bottom of the pan. Place pan in freezer to set up until firm, for approximately 30 minutes.

Remove from freezer and drizzle a small amount of the caramel (if using) over the chocolate with a spoon. Allow the caramel to harden a bit, then break up the now solid chocolate bark with a table knife and store in the refrigerator.

Makes: 2 cups of chocolate candy "bark".

This recipe is taken from my cookbook:
"The Farmer's Daughter Cooks Gluten Free"
which is available at various retail stores and at my website: www.celiacdiseaseinfo.org

Valentines... or anytime chocolate "salamis" as gifts or a special treat!

This is a festive fudge that is created by shaping the chocolate into a salami and dusting it with powdered sugar. The recipe was shared with me by an Italian friend who “skyped” this delightful recipe with a cooking partner in Italy. 

Be creative with different variations, such as adding a little chili powder for a Mexican chocolate version, adding dried fruit, different liquors, and hazelnuts or macadamia nuts.**

8 ounces of good quality bittersweet chocolate

1 stick of unsalted butter, chopped into pieces

1 T. Dutch cocoa

14 ounce can sweetened condensed milk

2 t. GF vanilla extract

½ cup nuts of choice (I prefer pecans or black walnuts)

1 box Pamela’s gluten free shortbread cookies, broken into chunks*

Powdered sugar

Carefully melt the chocolate on medium temperature in the microwave at 30 second intervals or until melted and easy to stir. Add the butter and stir until smooth. Add the cocoa, condensed milk, and vanilla and continue to stir. Gently fold in the chunked cookies and allow to cool to room temperature.

Place cooking parchment on an oblong cookie sheet. Pour one half of the mixture onto the parchment and roll into a tube shape about 8 inches long by 3 inches in diameter, making certain to fold over the ends of the tube so that the mixture doesn’t ooze out the ends of the parchment

casing. Repeat with remaining mixture and twist the ends to secure the salamis.

Tightly encase the salamis in foil and place in the refrigerator for a few hours until firm. (You may choose to re-shape the salami as it chills and sets up, creating a more perfect “tube” shape.) Roll in powdered sugar for a “dusted” salami appearance.** Slice into ½ inch slices when serving.

Makes: Two 8 inch x 3 inch “salamis”.

Notes: *For a variation, use Pamela’s Peanut Butter cookies in place of the shortbread cookies.

**For a gift presentation, wrap the finished, sugar-dusted salami in a little waxed paper or baking parchment. Now wrap in festive paper or fabric, tying the ends with ribbon or raffia and attaching a gift tag. Keep in mind that this is fudge, so it should be kept chilled until ready to slice and serve.

This recipe is available in my second GF cookbook: The Farmer's Daughter Cooks Gluten Free". Go to www.celiacdiseaseinfo.org to purchase.

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

 

Pork Carnitas Tacos with Tomatillo Salsa

What do you do with tomatillos, or those ugly little green tomato-looking things with husks on them? You make a wonderful tart and savory green salsa that is great with pork carnitas.

This is classic Mexican food at its best. And also my favorite go-to taco recipe. Enjoy!

Carnitas

2 1/2 pound organic pork shoulder, cut into chunks

3 t. dried oregano

2 t. fresh ground pepper

1 t. sea salt

1 t. ground cumin

1 onion, cut into chunks

3 whole garlic cloves

Juice of three limes

12-16 GF, organic corn tortillas

2 ripe avocados, sliced

Fresh cilantro

Fresh cabbage, finely shredded

Rub all spices on the outside of the pork and place seasoned pork in the bottom of a slow cooker.  Toss the onion and garlic on top of the pork. Squeeze the lime juice over the top.

Slow cook about 8 hours until meat is falling apart.  Drain the meat and shred the pork with a fork.

Serve with warm corn tortillas, tomatillo salsa, avocados and garnish with cilantro and cabbage.

Tomatillo Salsa

1 pound tomatillos, husked, halved, broiled/grilled until soft (5-10 minutes)

1/2 cup onion

1 large clove garlic, optional

1 cup cilantro leaves, loosely packed

1 T. fresh lime juice

1 jalapeno pepper, seeded and chopped

Puree the broiled/grilled tomatillos and the remaining ingredients in the food processor until smooth. Cool in refrigerator until ready to serve.

Makes: Entire recipe of tacos and salsa makes enough for 8-10.

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:

Broccoli "Salad"

A healthy, crunchy, and colorful salad/slaw option. Great for a summer picnic!

3 T. cider vinegar

1-2 T. agave syrup or 1-2 t. powdered stevia natural sweetener*

½ cup low fat mayonnaise or Greek yogurt, or a mixture of both

4-8 slices of bacon, fried until crisp and chopped

1 10 ounce package “broccoli slaw”

¼ cup red onion, chopped

½ cup dried berries**

¾ cup sunflower seeds, toasted

Whisk together the first three ingredients in a medium-sized bowl. Toss the slaw, onion and dried berries/fruit* with the dressing ingredients in the same bowl. Refrigerate for two hours or more.

When ready to serve, toss with the bacon and sunflower seeds.

Serves: Four

Notes: *Refined sugar may be substituted. 
**I used Trader Joe’s Super Cranberry and Pomegranate Blend (with cherries, currants, pomegranates and raspberries) for a lower sugar option. Raisins may also be used.

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

http://www.celiacdiseaseinfo.org