AGAINST THE GRAIN

Common gluten-free options

As with any healthy diet, the best choices are whole foods.

Hypersensitivity to gluten, also known as celiac disease, affects an ever-growing number of Americans. Fortunately, there are also a number of healthy and gluten-free options available at local health food stores.

Gluten is a special type of protein that is commonly found in wheat, barley, rye, oats and triticale. Therefore, it is found in most types of cereals and in many types of bread. Gluten can also be used as an additive for flavoring, stabilizing or thickening.

The bad news

For individuals with the disease, wheat in all forms, including spelt, kamut, triticale, durum, einkorn, farina, semolina, cake flour, matzo and couscous, should be avoided, along with barley, malt syrup, malt extract, malt flavoring and malt vinegar, licorice and imitation crabmeat.

Also, do not eat sugary products, processed foods, dairy products, bouillon cubes, chocolate or bottled salad dressings.

As with anything, it is very important to check labels, including that of cosmetics, medications and vitamin tablets since gluten is often used as a binding agent.

Those with gluten sensitivity should also pay attention to ingredient labels found on alcoholic beverages. Although distilled alcohol is considered gluten-free, beer, unless marked otherwise, is not.

The good news

Common gluten-free options include maize, potatoes, rice and tapioca.

For those who are not afraid to be a bit adventurous, there is a wide variety of options such as amaranth, arrowroot, millet, montina, lupin, quinoa, sorghum, sweet potato, taro, teff, chia seed, soy and yam.

Other safe ingredients include citric, lactic and malic acids, sucrose, dextrose and lactose, annatto, glucose syrup, lecithin, maltodextrin, oat gum, plain spices, vanilla, silicon dioxide, starch, food starch and distilled vinegar. Mono and diglycerides, both fats, are also gluten-free, as well as pure buckwheat and gram.

According to “Prescription to Nutritional Healing,” by Phyllis A. Balch, good options include lentils, beans and peas, rice bran, nuts, sunflower seeds, raisins, figs and seedy fruits such as strawberries, raspberries and blackberries.

Important nutrients include vitamins A, D, E and K, but read all labels carefully to make sure all supplements are hypoallergenic, wheat-free and yeast-free.

Blackstrap molasses should also be included in a gluten-free diet because it is high in iron and B vitamins.

As with any healthy diet, the best choices are whole foods such as vegetable oils, fresh fruits, vegetables, meat, seafood, eggs, nuts, beans and legumes.

Because gluten-free diets are becoming necessary for a growing number of people, there are quite a few companies that now manufacture gluten-free foods.

According to Nancy Fox, owner of the Health Food Center of Youngstown, some of the best product lines available include Ener-G, Pamela’s and Kinnikinnick. Some of the most popular products include waffles, muffins, cookies, breads, frozen prepared meals and meal bars as well as raw baking products.

Fox also said, in order for a restaurant or food manufacturer to be truly gluten-free, they will not prepare or manufacture any food that contains gluten because it can transfer from work surfaces and equipment.

Barbara Emch, of Hubbard, who heads up a Youngstown area celiac disease support group, explained that she helps people to adjust their diets to meet their own needs.

“I think people like to eat as close to what they’re used to as they can,” she said. “I try to give them replacements, and if they like to cook or bake I can give them recipes.”

For more information on the group, contact Emch at (330) 534-3624 or e-mail her at bjemch@yahoo.com.

Gluten-free pizza crust

1 tablespoon active dry yeast

3‚Ñ4 cup warm milk (about 110 degrees)

1 teaspoon sugar

2‚Ñ3 cup sorghum flour

1‚Ñ2 cup tapioca flour

2 teaspoons xanthan gum

1‚Ñ2 teaspoon salt

1 teaspoon gelatin powder

1 teaspoon Italian seasoning

1 teaspoon olive oil

1 teaspoon cider vinegar

Rice flour, for dusting

Preheat oven to 425 degrees. Lightly oil a 12-inch nonstick pizza pan.

In a small bowl, combine the yeast, milk and sugar. Stir to dissolve, then set aside for 5 minutes.

In a food processor, combine the milk mixture with all remaining ingredients except the rice flour. Process until the ingredients come together and form a ball. The dough will be soft.

Transfer the dough to the prepared pan. Liberally sprinkle the dough with rice flour, then use your hands to press the dough into the pan, continuing to dust with flour as needed to prevent sticking. Make the edges thicker to contain toppings.

Bake for 10 minutes, then remove the crust from the oven and add sauce, toppings and cheese. Bake for another 20 to 25 minutes, or until the top is nicely browned.

From ‘Gluten-Free Quick & Easy’ (Avery, 2007)

Recipes from food.yahoo.com:

Watermelon Agua Fresca

8 cups cubed seeded watermelon, divided

1 cup water, divided

1‚Ñ3 cup sugar, divided

1‚Ñ4 cup fresh lime juice

1 liter club soda or seltzer water, will chilled

Lime slices for garnish

Combine half the watermelon, half the water and half the sugar in a blender; puree. Pour through a coarse strainer into a large container. Repeat with the remaining watermelon, water and sugar. Stir in lime juice. Refrigerate until well chilled, about 4 hours.

To serve, stir in club soda (or seltzer) and garnish with lime.

Yield: 10 servings

Raspberry-Avocado Smoothie

1 avocado, peeled and pitted

3‚Ñ4 cup orange juice

3‚Ñ4 cup raspberry juice

1‚Ñ2 cup frozen raspberries (not thawed)

Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth.

Yield: 2 servings

Recipes from www.livingwithout.com:

Grilled Vegetable Pasta Salad

Vinaigrette:

2 cloves garlic, minced

1‚Ñ2 teaspoon salt

Fresh ground pepper, to taste

2 tablespoons balsamic vinegar

6 tablespoons olive oil

Salad:

1‚Ñ2 pound gluten-free pasta

3 medium zucchini and/or yellow squash, sliced horizontally to grill

1 large eggplant, unpeeled and sliced

1 red onion, thickly sliced

3 large sweet peppers, grilled whole and then cut into bite-sized pieces

3 large Portobello mushrooms, grilled whole and then sliced

Cook 1‚Ñ2 pound gluten-free pasta in boiling salted water according to manufacturer’s direction, being careful not to overcook. Test the pasta a few minutes before the recommended cooking time to ensure a good result. After cooking the pasta, rinse it under cold water to stop the cooking. Drain well and toss with 1 teaspoon olive oil to keep the pasta from sticking.

To make vinaigrette, whisk together all ingredients except the oil. Drizzle oil into vinaigrette mixture while continuing to whisk until dressing begins to emulsify and thicken. Add remaining oil and blend thoroughly. Set aside. Combine remaining salad ingredients and fold them into cooled pasta. Drizzle vinaigrette over pasta. Toss gently until salad is lightly coated with dressing. Serve cold or at room temperature.

Gluten-Free Rosemary Red Potatoes

2 pounds red new potatoes

1‚Ñ3 cup olive oil

1 tablespoon gluten-free Dijon mustard

2 tablespoons fresh rosemary, chopped or 1 tablespoon dried

Salt to taste

Scrub potatoes and cut them into approximately 1-inch chunks. Place them in a 3-quart pot, adding just enough water to cover. Cover pot and bring to boil over high heat. Reduce heat to low and simmer covered for 10 minutes or until potatoes are slightly tender when pierced with a fork. Drain. While potatoes are cooking, make sauce. Place oil, mustard, rosemary and salt in small bowl. Mix well with fork or small wire whisk. Place cooked, drained potatoes in serving bowl and pour sauce over top. Gently mix until potatoes are coated. Serve hot.

Gluten-free, Dairy-free Creamy Lemon Dill Coleslaw

1 medium green cabbage, finely shredded, about 6 cups

1‚Ñ2 medium red cabbage, finely shredded, about 3 cups

4 large carrots, finely shredded

Juice and zest of one lemon or lime

1‚Ñ3 cup mayonnaise

1‚Ñ2 cup sour cream or sour cream substitute or nondairy yogurt or mayonnaise

1 teaspoon dried dill weed or 1 tablespoon fresh dill weed

1‚Ñ2 teaspoon celery seeds

2 tablespoons chives, chopped

1‚Ñ2 teaspoon salt

1‚Ñ4 teaspoon black pepper

Mix both cabbages and carrots in a large bowl. Add lemon juice and zest and toss. Whisk mayonnaise, sour cream, dill, celery seeds, chives, salt and pepper in a separate bowl. Fold dressing into the cabbage, tossing to coat cabbage. Chill 1 hour before serving. Pack in tightly covered container and keep chilled with freezer pack.

Gluten-Free Pie Crust (for 9-inch pie shell)

Mix with wire whisk in medium bowl:

11‚Ñ2 cups brown or white rice flour

3‚Ñ4 cup tapioca starch

1 teaspoon salt

1 teaspoon xanthan gum

Cut into flour mix with pastry blender:

Blend in small bowl, and then add to flour/shortening mixture:

1 egg

2 tablespoons lemon juice (use ReaLemon)

4 tablespoons cold water

Divide dough into four balls. Roll out each ball on waxed paper sprinkled with tapioca starch. Sprinkle plenty of tapioca starch on the top of each ball to prevent sticking. Turn waxed paper and rolled dough upside down onto 9-inch pie pan sprayed with Pam. Trim to fit pan and patch as necessary. If baking pie shells, preheat oven to 450 degrees and bake for 10-12 minutes. Makes 4 single shells or 2 double crust pies. If making double crust pie, brush the top of the crust with cream or milk to make shiny. The extra crust that is trimmed from each crust can be pieced together to form another smaller pie crust.

Recipe from Barbara Emch