YOUR GF YEAR IN REVIEW: 2017 NEWS

UIDE TO LI
RG V

A Fresh Start

IN
YO

G! G
AL
LY
EAR LON

FOR THE NEW YEAR

35
RECIPES
INSIDE

KEYS TO THE SAVE TIME! FAT-BURNING

KETOGENIC DIET ONE-DISH WONDERS SWEET TREATS

FEBRUARY 2018
 Number 1/2018

EDITORIAL DIETETIC ADVISORY BOARD

Ann Whelan PAMELA CURETON, RD
FOUNDER Center for Celiac Research, Massachusetts
Joan Edgett Hospital for Children á Boston, MA
EDITOR
NANCY PATIN FALINI, MA, RD
Van Waffle Consulting Dietitian á West Chester, PA
RESEARCH EDITOR
AMY KELLER, MS, RD, LD
Anna Sonnenberg Chair, Dietitians in Gluten Intolerance Group,
TRAVEL EDITOR
Academy of Nutrition and Dietetics
Toni Fitzgerald
COPY EDITOR CYNTHIA KUPPER, CRD
Executive Director, Gluten Intolerance Group
Jennifer Harris
Seattle,WA
NEWS EDITOR
MARY KAY SHARRETT, MS, RD
Clinical Dietitian Specialist áColumbus, OH
ADVERTISING
Stuart Crystal
VP, MEDIA SOLUTIONS
Miene Smith
MEDIA SOLUTIONS MANAGER
msmith@madavor.com CORPORATE HEADQUARTERS
CLIENT SERVICES Madavor Media, LLC

6WDUW\RXU\HDURIIULJKWb
clientservices@madavor.com 25 Braintree Hill Office Park | Suite 404
Andrew Yeum Braintree, MA | 02184
MARKETING DIRECTOR T: (617) 706-9110 | F: (617) 536-0102
Briana Balboni
Michael Marzeotti
SUBSCRIPTIONS 1-855-367-4813 living gluten-free
MARKETING ASSOCIATES EXECUTIVE A sensitive test kit that quickly detects
Jeffrey C. Wolk gluten down to 10 ppm in food samples.
DESIGN CHAIRMAN & CHIEF EXECUTIVE OFFICER
Carolyn V. Marsden Susan Fitzgerald Get yours today at ezgluten.com
ART DIRECTOR CHIEF OPERATING OFFICER
Jaron Cote Robin Morse
GRAPHIC DESIGNER SVP, SALES & MARKETING
Jason Pomerantz
MEDICAL ADVISORY BOARD VP, STRATEGY
ALESSIO FASANO, MD
Center for Celiac Research, Massachusetts Hospital OPERATIONS

FUEL YOUR AMBITION

for Children á Boston, MA Courtney Whitaker
PETER H.R. GREEN, MD VP, BUSINESS OPERATIONS
Celiac Disease Center at Columbia University Nora Frew
New York, NY SENIOR CIRCULATION ASSOCIATE
Kathleen Sullivan
IVOR DENNIS HILL, MD
Wake Forest University School of Medicine
OPERATIONS COORDINATOR ORGANIC + GLUTEN-FREE + GRAIN-FREE + VEGAN
Winston-Salem, NC Katherine Walsh
HUMAN RESOURCES GENERALIST
KAROLY HORVATH, MD, PHD
Jessica Krogman
Center for Pediatric Digestive Health and
SUPERVISOR, CLIENT SERVICES
Nutrition, Arnold Palmer Hospital for Children
Orlando, Fla Darren Cormier
Tou Zong Her
SYLVIA HSU, MD Andrea Palli
Baylor College of Medicine á Houston,TX CLIENT SERVICES
JOSEPH MURRAY, MD Amanda Joyce
Celiac Disease Research Program and Clinic, ACCOUNTING DIRECTOR
Mayo Clinic á Rochester, MN Tina McDermott
ACCOUNTS PAYABLE ASSOCIATE
MICHELLE MARIA PIETZAK, MD
Wayne Tuggle
Children’s Hospital Los Angeles áLos Angeles, CA
ACCOUNTS RECEIVABLE ASSOCIATE
CYNTHIA RUDERT, MD Kristyn Falcione
Medical Advisor, Celiac Disease Foundation and OFFICE COORDINATOR
Gluten Intolerance Group of North America;
Medical Director of GIG Atlanta á Atlanta. GA
AUDIENCE DEVELOPMENT
POSTMASTER: Send address changes to Gluten-Free Liv- Heidi Strong
ing, P.O Box 8507, Big Sandy, TX 75755-8507. Subscribers
allow 4-6 weeks for change of address to become effective.
VP, AUDIENCE DEVELOPMENT
Subscriptions ordered are noncancelable and nonrefund- Rebecca Artz
able unless otherwise promoted. Return postage must
accompany all manuscripts, drawings and photographs
DIGITAL PROJECT MANAGER
submitted if they are to be returned, and no responsibil- Michael Ma
ity can be assumed for unsolicited materials. Material in TECHNICAL PRODUCT MANAGER
Gluten-Free Living is not intended to provide medical
advice, which should be obtained directly from a physi- Mike Decker
cian. All rights in letters sent to Gluten Free Living will SENIOR DIGITAL DESIGNER
be treated as unconditionally assigned for publication and
copyright purposes and as subject to unrestricted right
to edit and to comment editorially. Requests for permis- NEWSSTAND DISTRIBUTION
sion to reprint should be sent to the Permissions and
Reprints Department. The title Gluten Free Living is reg- NATIONAL PUBLISHER SERVICES A cup of coffee in a bar!
istered in the U.S. Patent and Trademark Office. Contents Delicious and energizing snack bars in 5 flavors.
copyright © 2018 by Madavor Media, LLC. All rights re-
served. Nothing can be reprinted in whole or in part with- Learn more at PamelasProducts.com.
out permission from the publisher. Printed in the U.S.A.

www.glutenfreeliving.com 1
 JAN / FEB 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
34 KEYS TO THE KETO DIET 25 GLUTEN-FREE TABLE
Get the lowdown on this high-fat,
14 OFFICE HOURS
GF diet in special
very-low-carbohydrate diet 26 MAKE IT IN MINUTES circumstances
Hearty and easy eats
44 COOKBOOK CORNER 16 FAMILY MATTERS
Deliciously savory dishes and 28 ONE-DISH WONDERS 2017: GF year in review
sinfully decadent desserts from Cozy meals with minimal dishes
two gluten-free cookbooks
38 KETO BREAKFASTS 20 GLUTEN-FREE TRAVEL
54 FOODIE CRUISES Start your day the keto way Your guide to food and
fun in Nashville
This roundup features five
cruise lines that offer top-notch 40 NOT JUST GLUTEN FREE! 60 STUDY SESSIONS
GF dining experiences Keto brunch options
Enzyme supplement eases
58 STEPS TO HEALTH 42 FAT-BURNING SWEETS celiac symptoms
Take these steps to get your Yes, you read that right!
new year off to a healthy start 62 NEW FOR YOU
52 KIDS’ KITCHEN Kid picks and adult treats
Stuffed pancakes
64 COOKING CLASS
Chocolate

47 37
glutenfreeliving.com
twitter: @gfliving
facebook.com/gflivingmag
Cover photo, DronG/Shutterstock. pinterest.com/gflivingmag
6
´ NUTRITIONAL ANALYSIS
Nutritional analysis for recipes is created using
Food Processor SQL nutrition and fitness software
by ESHA. Recipes are analyzed per serving (unless
otherwise indicated) for calories, fat, cholesterol,
sodium, carbohydrates, fiber and protein. Nutrient
amounts are approximate due to variations in
brands, manufacturer, preparation and ingredient
substitutions. When ingredient choices are listed,
we use the first one. Nonspecific amounts, for
example “to taste,” and garnishes are not included.

2 Gluten-Free Living Januar y/Februar y 2018

 San-J
3-Step
Stir-Fry

Step 1.
Choose 1 pound of your
favorite protein – like beef,
chicken, pork, shrimp, or tofu.

Step 2.
Choose 4 cups of your
favorite veggies – think
red bell peppers, snow peas,
carrots, onions, broccoli,
and cauliflower.

Step 3.
Stir-fry protein, veggies
and 3/4 cup of your favorite
San-J Asian Cooking Sauce.
Serve with rice, grain,
or noodles.

Sizzle Your Way to a Delicious,

Healthy Dinner in Minutes.
San-J Asian Cooking Sauces can make your life easier with quick and easy stir-fry dinners that the whole
family will love. Made with authentic San-J Tamari Soy Sauce, all of our cooking sauces have a rich taste
with no artificial preservatives, flavors, or colors added. They are certified gluten free, kosher, and verified
Non-GMO. Try our new Hoisin sauce! Visit san-j.com/stirfry for recipe ideas.

© 2018 San-J International, Inc. www.san-j.com

Editor’s Note
(IEV6IEHIVW
Welcome to 2018! It’s hard to believe we’re turning the calendar page
on another year, but here we are, leaving 2017 behind. And what
a year it was for the gluten-free community! News Editor Jennifer
Harris provides the highlights in her Year In Review article (page
16), which includes news and developments that have made an
impact on everyone living gluten free. We’re lucky to live in a time
of great innovation and advancement in the realm of gluten-free
products—and we only have more to look forward to in the new year.
Gluten free or not, everyone needs to focus on taking care
of themselves, and the dawn of a new year is typically linked to
resolutions aimed at improving health and wellbeing. In her article
“Steps toward health in the new year” (page 58), Susan Cohen
provides an overview of the aspects to consider in the year ahead
and advice on implementing physical activity, nutritious dietary
changes and other healthy habits into your daily routine. Don’t
be intimidated or put off by the thought of overhauling your life.
Take it slow and implement change at your own pace—after all,
even small steps get you moving in the right direction!
What you eat obviously plays a huge role in overall health, and
while you already adhere to the gluten-free diet, you might also
be considering other dietary changes to enhance your overall
nutrition. And while high-fat foods might not occur to you as
healthy, the very-low-carbohydrate, high-fat ketogenic diet is
gaining popularity for its beneficial effects on weight, cholesterol
and blood sugar. In the Not Just Gluten Free section, Amy Keller,
MS, RDN, LD, presents the keys to the ketogenic diet, including
its success, safety and how it fits with the gluten-free diet (page
34). Whether you’re ready to this diet tomorrow or not sure if it’s
right for you, try out the delicious recipes in Keller’s article as well
as those from Laura Hahn Carroll (page 40) and Angela Sackett
(page 38) to gain a better idea of its possibilities.
In addition to Not Just Gluten Free, Gluten-Free Table offers
a wide range of scrumptious recipes to tantalize your taste buds.
From fat-burning sweet treats (yes, you read that right!) to simple
dishes ready in minutes to crowd-pleasing one-dish meals, you’ll
want to work your way through the section to find your new go-to
favorites. And if you could use a fun breakfast recipe for school
vacation, check out the indulgent stuffed pancakes courtesy of
Maizy Boosin in Kids’ Kitchen (page 52), which your children
can help prepare and you can help eat!
If the raw winter weather already has you looking forward to
summer travel, let our features on gluten-free cruise options (page
54) and noshing in Nashville (page 20) jumpstart your planning.
Looking at the dreary gray skies out your window is the perfect
motivation to start planning an excursion. The anticipation of
an upcoming vacation is just the thing to pull you through the
next few months.
As always, we aim to provide you with the information, news,
advice and recipes to help you get the most out of gluten-free
living. Happy New Year!
Yours truly,
JOAN EDGETT
EDITOR
 Mix it up
NEWS, TIPS, REVIEWS, ADVICE AND MORE
Reluctant Chef
BY JENNIFER HARRIS
Top 5: Rolling with sugar cookies
Valentine’s Day is synonymous with chocolate—but it isn’t all
about chocolate, right? Sugar cookies shaped like hearts dusted
with colored sugar, dipped in chocolate or covered with frosting
are a big draw at my house. Making them with my daughter
has become a treasured family tradition. We have learned from
our failures and adjusted to perfect our roll-out and cut cookie
game over the years. If we can do it, so can you.
To help get you in the roll-and-bake spirit, here are my top
five tips for rolling out sugar cookies.
1. Pick a mix
Yes, making sugar cookies from scratch is preferable, but
time is fleeting these days, so don’t feel guilty about buying
a mix. Some of our favorite mixes are King Arthur Flour,
Lindsay’s Lipsmackin’ Roll-Out & Cut Sugar Cookies from
1-2-3 Gluten Free and Pamela’s Products.These mixes
produce doughs that are easy to work with and won’t
fall apart while you’re rolling and cutting. And the finished
cookies won’t crumble, either.
2. Refrigerate
Once the dough is prepared, cover with plastic wrap and
refrigerate according to the instructions or until the dough
is cold. Refrigeration is key to achieving a texture that allows
for easy rolling and cutting. Also, be sure to put the dough
back in the refrigerator between batches. If the dough
6 Gluten-Free Living Januar y/Februar y 2018
VEGAN CHOCOLATE
CHOICES, page 10
gets too warm, it will become soft and sticky, making it
impossible to work with.
3. Prepare the rolling surface
Do yourself a favor and go buy a large Silpat mat that
covers the entirety of your rolling area. This mat creates the
perfect surface for cutting and transferring cookies to the
baking sheet with minimal sticking. And cleanup is a snap.
4. Get out the cornstarch
I know this may sound strange, but we have found that
cornstarch is preferable to use when rolling out dough.
Adding rice flour or a flour blend to the dough tends to
toughen it and dry out the cookies. Cornstarch has the
right texture to prevent sticking and keeps the dough moist
without affecting the flavor. Apply cornstarch to your rolling
pin and cookie cutters, too.
5. Roll with it
Roll out the cookies to be ¼- to ½-inch thick—not too
thick nor too thin. We use a stainless steel flexible turner
to transfer them to the baking sheet. It does a miraculous
job of keeping the shape intact without cracking. OXO’s
OKSANA MIZINA / SHUTTERSTOCK
flexible turners come in regular and large sizes. They are
inexpensive and a welcome addition to any baker’s kitchen
tool set.
Follow these steps and get ready for beautiful sugar cookies
that are crunchy on the edges and soft in the middle. Make a
double batch, because they will quickly become a family favorite
and disappear in a flash.
 Mix it up
CHRISTOPHER BALDWIN

“I used to think I could only survive with those three things, but then I came
to accept I could indeed survive on only the cheese and wine.”

Jersey Mike’s
Gluten-Free Sub Rolls
‘Shore’ to Please
A
fter receiving positive reviews in several test mar-
kets, sandwich chain Jersey Mike’s Subs was set to
introduce gluten-free sub rolls at all 1,300-plus U.S.
locations beginning Dec. 4. Jersey Mike’s is using
Udi’s Gluten Free rolls nationwide after testing them in stores
in California, Colorado and Florida. The Udi’s rolls were chosen
over another company’s gluten-free par-baked rolls that were
tested earlier this year in other markets like Philadelphia, New
Jersey and North Carolina. Jersey Mike’s currently has locations in
44 states and Washington, D.C.
“The idea of offering gluten-free rolls came from a franchisee
whose daughter had celiac disease,” explained Michael Manzo,
Jersey Mike’s Chief Operating Officer. “Before going national, we
decided to try a pilot in several markets and we are happy to
report success: customers loved the taste and they were excited
to be able to eat a Jersey Mike’s sub sandwich again—or for the
very first time.”
According to Manzo, the company is in the process of training
employees on how to incorporate the new product into
sandwich preparation. The rolls arrive at each store individually
wrapped and fully baked. Manzo says there is little risk of cross-
contamination with other subs because the Udi’s packaging is
not opened until the gluten-free sub is ordered. Employees will
change gloves before handling the rolls and use knives and other
utensils that haven’t touched traditional bread when slicing the
gluten-free version. They will also prepare each sandwich on
parchment paper to avoid contact with the counter. Manzo said
that the company is working with the Gluten Intolerance Group
to obtain certification.
The gluten-free sub roll can be used for most hot or cold subs
on Jersey Mike’s menu because the majority of sandwich varieties
don’t contain gluten. Giant-size sandwiches made with the Udi’s
roll will cost $3 to $4 extra, with a regular-size offering (made
on a giant roll that has been cut down with a clean knife) an
estimated $1 to $2 more.
—Michael Savett

www.glutenfreeliving.com 9
Mix it up

Vegan Chocolate Choices

Even those who can’t or choose not to eat dairy still have plenty of
 Brand meets requirement
chocolatey choices to satisfy their sweet tooth. Use this chart to find the
option to best satisfy your dietary needs—and your flavor cravings. ✗ Not provided by brand

Alter Eco Date Lady Eating Endangered Species Enjoy Life Free2Be
Evolved Chocolate Foods
MAIN ALLERGEN(S) NUTS COCONUT COCONUT NUTS RICE RICE

Drinking Chocolate ✗ ✗ ✗ ✗ ✗ ✗

Truffles ✗ ✗ ✗ ✗  ✗

Candy ✗ ✗  ✗ ✗ 

White Chocolate ✗ ✗ ✗ ✗ ✗ ✗

Chocolate Spread ✗  ✗  ✗ ✗

Chocolate Bars  ✗    

Rice Free ✗    ✗ ✗

Soy Free    ✗  

Corn Free      

Peanut Free ✗  ✗ ✗  

Tree Nut Free ✗ ✗ ✗ ✗  

Cane Sugar Free ✗   ✗ ✗ ✗

Kosher ✗     

Non-GMO Verified  ✗ ✗   

Dedicated GF Facility ✗   ✗  

Dedicated NF Facility ✗ ✗ ✗ ✗  

3rd Party Tested/Certified   ✗   

Certified Vegan ✗ ✗ ✗   ✗

Fair Trade Cacao   ✗  ✗ 

Paleo    ✗  ✗

Keto ✗ ✗  ✗ ✗ ✗

Organic Ingredients    ✗ ✗ ✗

10 Gluten-Free Living Januar y/Februar y 2018

Go Max Go JJs Cocomels Nibmor No Whey Pascha Organic Skaaj’s Organic Superfood Unreal
Foods Foods Chocolate Chocolate Chocolate
PEANUTS SOY/CORN SOY/NUTS SOY/CORN RICE NUTS PEANUTS PEANUTS

✗ ✗  ✗ ✗  ✗ ✗

✗ ✗ ✗  ✗  ✗ ✗

  ✗  ✗   

 ✗ ✗ ✗   ✗ ✗

✗ ✗ ✗ ✗  ✗ ✗ ✗

✗ ✗  ✗    ✗

✗ ✗ ✗ ✗ ✗ ✗  

✗ ✗ ✗ ✗    

   ✗    

✗ ✗ ✗   ✗ ✗ ✗

✗ ✗ ✗   ✗ ✗ ✗
✗ ✗ ✗ ✗ ✗ ✗ ✗ ✗

✗   ✗   ✗ 

✗   ✗ ✗ ✗ ✗ 

✗ ✗ ✗ ✗   ✗ 

✗ ✗ ✗   ✗ ✗ ✗

 ✗  ✗  ✗ ✗ 

✗ ✗  ✗   ✗ ✗
ARTOFPHOTOS / SHUTTERSTOCK

       

✗ ✗ ✗ ✗  ✗ ✗ ✗

✗ ✗ ✗ ✗ ✗ ✗ ✗ ✗

✗   ✗    

www.glutenfreeliving.com 11
Mix it up
Meet Taylor Miller:
Blogger, entrepreneur, life changer
BY JENNIFER HARRIS
I
t isn’t often you meet
someone so driven to
support the gluten-free
community—a person
who not only understands
how isolating it is to have
celiac disease, but realizes there
are more ways to help people
with celiac or those transitioning to
the gluten-free diet and works to create
new ways to connect people with gluten-
free products. Taylor Miller, 20, owner
of GlutenAway, is just that person. He
has been blogging for only five years, but
thanks to his passion and creativity, he has
become an entrepreneur and his blog has
morphed into a marketing company.
Miller pioneered online and local
hands-on events targeted at those who
cannot afford to travel to gluten-free
events. In July 2014, he launched themed
sample kits that can be ordered online
for a small fee and began offering online
expos that can be attended from home
for free. He began conducting monthly
live events, called Sample Saturdays, in
2016, where attendees try new products
and learn how to work with them. These
services were simply not offered until he
came along.
The GlutenAway blog has transformed
into a company providing event staffing,
demo services, marketing campaign
fulfillment and social media management for
gluten-free companies. He has succeeded
where many bloggers fail—turning his blog
into a soul-fulfilling career that actually pays
the bills.
But how did it all start?
GFL: When were you diagnosed with celiac?
TM: I was fortunate to be diagnosed with
celiac disease at 13. Many people go years
undiagnosed with celiac disease or gluten
sensitivity, so I was one of the lucky ones
to be diagnosed so young. It was tough at
that age, but I know it would have been
much tougher if I went on undiagnosed
any longer.
GFL: When did you start blogging?
TM: I started blogging at the age of 15, just
12 Gluten-Free Living Januar y/Februar y 2018
five years ago. It began as a passion
project. I realized that no one else
around me understood celiac
disease and many kids and teens
seemed upset about being gluten
free, having no role model to look
to. I wanted to be that role model
as a teen and a soon-to-be young
adult. What was stopping me? Nothing!
This is when GlutenAway was born and it’s
been the best decision I ever made.
GFL: How and when did the blog evolve
into the sample kits and online expos?
TM: Blogging was only the beginning of
the GlutenAway journey. For the first three
years, it was all about writing and creat-
ing recipes as much as I could. But once
I turned 18 and graduated high school, I
had to decide, “Do I want to go to college
like everyone else? Or do I want to follow
my dreams and make a career out of doing
what I love?” Since then, the sample kits
and online expo [were] born. I found a way
to promote the products I love, work with
the companies I love and help the people
I so dearly want to help—all this while
learning to grow a business, make a living
for myself and, most importantly, helping
others. We started creating sample kits and
shipping them right out of our house. Our
home became our business center full of
boxes and samples. The
longer we did it, the more
it caught on and grew.
GFL: How did you get the
idea for the online expos?
TM: The idea came
when I began to travel to
gluten-free expos. I would
constantly hear, “I wish
they were closer to me!”
This got me thinking, why not try to cre-
ate a virtual version of these expos where
anyone around the U.S. can attend for free?
The idea built until it officially hit the mar-
ket in July 2015. Now, there is an online
expo people [can] attend from home!
GFL: When did you start the consulting
arm and how many clients do you represent?
TM: The consulting and representation
of companies came soon after the online
expo began. We began to develop relation-
ships with the companies that participated
in the online expos. They saw the value
and customer reach our services could
provide and it grew from there. I’ve been
fortunate enough to consult for companies
like Sonoma Flatbreads, Enjoy Life Foods,
Canyon Bakehouse and many more. Since
the beginning, I’ve worked with more than
75 gluten-free companies, big and small.
GFL: Where does event marketing fit in?
TM: Over the years, we’ve been fortunate
enough to partner with Gluten Free &
More, [which] puts on the Gluten Free
Food Allergy Fests around the U.S. One of
the biggest needs we found for companies
is good representation at these events. It’s
hard for brands to find people that they
trust to represent them at these events—
this is where we come in. We’ve worked
hard at building close, personal relation-
ships with these companies who now trust
us to manage their booth, hire staff and
even lead cooking demos.
GFL: The Sample Saturday Events are such
a unique creation—how did it come about?
TM: Sample Saturday events started in
September 2016 at our office space in Flor-
ida. In the space, we set up
sampling stations, conduct
live cooking demos, and
send attendees home with
each recipe and sample
bags full of products from
each station. Companies
sponsor these events by
sending products for the
staff to sample and recipes
to prepare.
The idea came from attending ex-
pos and noticing there was something
missing. As great as the expos are, they
lack the close, intimate, social element
that many people want when it comes
to gluten free. People want to learn how
to use products in recipes, not just taste
them. We found that people want to build
relationships and socialize with others
who know first-hand what it’s like to live
gluten free.
Now, we hold monthly gluten-free events
with recipes to try and a very close, social
element. These events are held once a month
and have around 150 people attend from
10 a.m. to 2 p.m. You could compare it to a
wine tasting, but with gluten-free products
and food! They’ve gone great so far and are
exactly what has been missing from the
gluten-free community over the years.
GFL: When did your mom, Laura Mc-
Cutcheon, get involved in the business and
how does she impact its growth?
TM: My mom became involved once the
online expo and sampling program began.
I didn’t have much marketing experience at
all. Writing, blogging and using social media
were always my strong points. Since she’s
come on, she’s managed a lot of the busi-
ness development and behind-the-scenes
marketing. She’s allowed me to become a lot
better at my job and, honestly, GlutenAway
wouldn’t be where it is today without her.
She makes an amazing business partner, but
she will always be my mom first.
GFL: Was it your plan all along to grow
GlutenAway into a marketing company?
TM: It was never my plan to do marketing
as a job. I always focused on blogging but I
obviously couldn’t write forever if I wanted
to make a living. Since I started so young, I
didn’t know what I wanted for myself and
that’s honestly been the exciting part about
the entire process. Along this journey, I’ve
figured out what about my jobs make me
happy. I am still figuring out what I want to
do. Luckily, I’m fortunate enough to help
people be gluten free along the way.
GFL: What makes you want to contin-
ue GlutenAway?
TM: Turning my hobby into my career has
been the biggest blessing I could ever ask for.
Dealing with my illnesses as a teen has been
hard. Trying to start a business at the age of
18 has been hard. But truly nothing is more
rewarding than knowing that I can make the
lives of those in a similar situation, health
wise, a little bit easier. I love getting to use
my own hardships to help others. I love feel-
ing that I can make a difference in someone’s
life just by sharing what I’ve been through
or what products I enjoy. Sure, GlutenAway
used to be a hobby, but now it’s my job and,
honestly, it’s the best job I could ever ask for
and one that I hope to keep doing as long as
I live. If I can spend my career helping those
who are gluten free, nothing could be better.
GFL: What’s next for GlutenAway? 
TM: There is much to come for Gluten-
Away! I will always be the person handling
the social media and interacting with those
who are gluten free. It’s what I love most!
But as the business grows more, I will
find many more opportunities presenting
[themselves] as well. We’ll have a very cool
online program coming out by the end of
the year. I can’t say much now, but I prom-
ise you it will be something that will make
cooking gluten free much easier—and all
from the comfort of home.
www.glutenfreeliving.com 13
OfficeHours
Eating gluten free under
special circumstances
BY AMY KELLER, MS, RD, LD
Amy Keller, MS, RD, LD,
is a dietitian and celiac
support group leader
from Bellefontaine, Ohio.
Q I was diagnosed with celiac three
years ago and have done well
with the gluten-free diet, but at my
recent physical, I found out I have high
cholesterol. I’m not overweight, so I
was surprised. I don’t want to start
taking cholesterol medication if I can
avoid it. Are there some things I can
try with my diet first?
A Making changes to your diet is
certainly a good start in regard to
controlling your cholesterol. A heart-healthy
gluten-free diet includes fruits, vegetables,
whole grains, dairy, lean protein and healthy
fat. Try to fill half your plate with fruits and
vegetables—fresh, frozen and even canned
are all good choices. If you choose frozen or
canned fruits and vegetables, avoid sauces
or syrups because they add sugar, fat and
calories. Choose gluten-free whole grains
whenever possible. For example, swap
out brown rice for white rice and quinoa-
based pasta for rice-based pasta. Fruits,
vegetables and whole grains contain dietary
fiber, which is beneficial for those with high
cholesterol levels.
Choose lean proteins at each meal,
such as salmon and chicken.You might even
consider going “meatless” a few meals a
week, utilizing proteins such as beans or nuts.
Olive oil is a great choice for added fat.You
can even use it in baking. Choose extra virgin
olive oil for the lightest flavor. Drizzle it on
vegetables and meats for added flavor and to
boost your heart health.
Added sugars and trans fats are both det-
rimental to your heart. Limit your consump-
tion of regular soda and other sweetened
beverages, as well as gluten-free goodies like
cakes and brownies. Remember that just
because it’s gluten free doesn’t necessarily
14 Gluten-Free Living Januar y/Februar y 2018
make it a healthy choice. Avoid foods that
contain unhealthy trans fats—the words
“partially hydrogenated” in the ingredients
list indicate the presence of these fats that
raise “bad” (LDL) cholesterol levels and
lower “good” (HDL) cholesterol levels. Fi-
nally, get moving. Exercise is great for raising
good cholesterol levels. Walking briskly for
30 minutes a day on most days of the week
is a helpful, realistic goal.
CHOOSE EXTRA VIRGIN
OLIVE OIL FOR THE
LIGHTEST FLAVOR. DRIZZLE
IT ON VEGETABLES AND
MEATS FOR ADDED
FLAVOR AND TO BOOST
YOUR HEART HEALTH.
Q My New Year’s resolution is to run
my first half-marathon. I’ve been
eating gluten free for about a year,
and I’ve been a runner for about three
years. Is there anything special I need
to do with my diet to start working
toward my race?
A Congratulations on setting such a
healthy resolution. Gluten-free run-
ners have the same requirements for good
nutrition as those who eat gluten, although
it can take extra planning. While you’re
training, make sure you eat a balanced diet,
with plenty of carbohydrates, protein and
healthy fats. Many runners find that they gain
weight when training for longer races, so be
mindful of calories, even if you feel like you’re
exercising a lot. During training, experiment
with how you plan to fuel during the race.
Runners often rely on carb gels or chews for
energy—many are gluten free, but still check
the label to be sure. Carb gels can also be
upsetting to a sensitive stomach, so try out
all fuels during training. Never wait until race
day to try a new gel or chew.
On the days leading up to your race, take
in extra carbohydrates to store in your
muscles.You’ll sometime hear this called
“carb loading.” While most runners do this
with pasta, runners who are gluten free can
accomplish it with other carbs, including rice
and potatoes. Don’t forget to hydrate before
and during the race, and just like with fuel,
practice this during training. Getting dehy-
drated can increase your risk of an upset
stomach or cramps.
Q Ever since all the hurricanes this
fall, I’ve thought that I need to
get an emergency kit together for our
family. We have two family members
who eat gluten free. What should I
include in the kit for them?
A No one likes to think about an emer-
gency situation in which you could be
forced out of your home for days or weeks.
But these things do happen, and getting
prepared now is smart. Emergency shelters
will not likely stock gluten-free foods. The
Federal Emergency Management Association
(FEMA) recommends that you have a three-
day supply of nonperishable food and at least
1 gallon of water per person per day (more
if you live in a hot climate).
When preparing your emergency kit, make
sure it’s large enough to hold what you need,
but not so big and heavy that you can’t carry
it. Store it on a high shelf in case of flood-
ing, ideally near the door where you most
often exit your home. Stock items that don’t
need added water, cooking or refrigeration,
such as ready-to-eat canned meats, fruits and
vegetables. Keep in mind that canned goods
can become heavy if you have too many.
Peanut butter, cereal, granola, energy bars
and crackers are easier to tote around. If
you have a favorite “comfort” food that isn’t
perishable, include that as well. Don’t forget
plastic utensils, a knife, can opener, hand
sanitizer and disinfectant wipes.You might
also consider a small bag of first aid supplies,
and FEMA recommends at least a seven-
day supply of medications. Find additional
information on preparing an emergency kit
at www.ready.gov.
YOUR BODY
YOUR HOPE
Your immune system may be the key to beating cancer.
lmmunotherapy, a new approach to cancer treatment, is bringing hope
to cancer survivors everywhere. lmmunotherapy works by empowering
your body’s own immune system to correctly identify and eradicate
cancer cells. This approach has been used to effectively fight many
types of cancer, with new research leading to greater hope each day.
Speak with your doctor and visit standuptocancer.org/immunotherapy
to learn if immunotherapy may be right for you.
Jimmy Smits, SU2C Ambassador
Photo By: Timothy White

Stand Up To Cancer is a division of the Entertainment Industry Foundation (EIF), a 501(c)(3) charitable organization.
This Public Service Announcement was made possible by a charitable contribution from
Family Matters

YEAR IN REVIEW:

0
2 17 BY JENNIFER HARRIS

IT HAS BEEN A BANNER YEAR for gluten-free products and the gluten-
free diet. Once again, the term “gluten free” has been batted about
by the media as a “fad diet” with magical powers to augment weight
loss and increase energy. But we are used to taking the good with
the bad, right?
Gluten-free product development continues to expand, with an
emphasis on innovation, fewer allergens and increased textural ap-
peal. Gluten-free bread and buns are appearing on more fast-food
chain and restaurant menus. And now we have a wide gluten-free
bread (without holes) that can stand up to toppings, condiments
and spreads for a proper and filling sandwich.
Gluten-free snacks have made their way to the friendly skies and
coffee chains.Technology has come full circle with a portable testing
GOLANT / SHUTTERSTOCK

unit, and colleges across the country continue to increase options

and open dedicated gf dining halls.
Here are some of the most notable developments for the gluten-
free community in 2017.

16 Gluten-Free Living Januar y/Februar y 2018

 JANUARY
• Shake Shack began offering Bellyrite
Foods, Inc., hamburger buns for a $1 up-
charge nationwide (except in stadiums)
toward the end of December 2016. We
include the news here because the buns
were hard to find until 2017.
• Cornell University formally launched
a gluten-free dining hall, Risley Dining
Room, in January. Cornell brought in
alumna Amy Fothergill to train the kitchen
staff and develop a grand-opening menu
comprised of gluten-free recipes from her
cookbook, The Warm Kitchen. Risley’s of-
ficial changeover to its dedicated gluten-
free status coincided with a formal certi-
fication from Kitchens With Confidence.
The dining hall is also entirely peanut and
DW LABS INCORPORATED / SHUTTERSTOCK.COM; NATEE MEEPIAN / SHUTTERSTOCK.COM; GIULIO NAPOLITANO / SHUTTERSTOCK.COM
tree-nut free.
• Canyon Bakehouse introduced gluten-
free Heritage loaves in two flavors (honey
white and whole grain). These wide loaves
are the width of an average hand, mak-
ing them large enough to create a filling
sandwich on their whole-grain goodness.
FEBRUARY
• Nima Sensor’s portable gluten sensor be-
came available for purchase at the end of
January. The pocket-sized device allows
people to test their food for gluten in a
few minutes. Simply place the food into
a one-time-use capsule and screw on the
cap, insert the capsule into the device, and
press the power button. In minutes, Nima
will display the results—a wheat symbol
if gluten is detected or a smile emoticon
if the sample has fewer than 20 parts per
million of gluten.
• A University of Illinois study found peo-
ple following a gluten-free diet had almost
twice the concentration of arsenic in their
urine and 70 percent higher mercury levels
in their blood compared to people who
were not gluten free. Unfortunately, the
study size was small and did not address
whether rice was the main source of the
metals in people’s diets. There is no need
to panic, however, because the amounts
of arsenic and mercury found were much
lower than those associated with arsenic
toxicity or mercury poisoning. (For more
on heavy metals and the gluten-free diet,
see Study Sessions, page 60.)     • Julia König, PhD, a postdoctoral research
MARCH
• Starbucks added gluten-free items to its
menu. Goodie Girl Cookies’ mint slims
in new grab-and-go packaging, Country
Archer Jerky’s Hickory Smoke Turkey Jerky
and Original Beef Jerky, and Bissinger’s
Dark Chocolate Sea Salt Mini Chocolates
became available at 7,900 stores nationwide.
The coffee chain also added gluten-free
smoked Canadian bacon breakfast sand-
wiches to its offerings nationwide on March
21. The sandwich features cherrywood-
smoked Canadian bacon, a peppered egg
patty and reduced-fat white cheddar cheese
on a gluten-free roll. It is prepared in a cer-
tified gluten-free environment and sealed
in an oven-safe parchment bag for heating.
APRIL
• The U.S. Food and Drug Administration
(FDA) began allowing direct marketing
of 23andMe Personal Genome Service
Genetic Health Risk (GHR) tests to
consumers. These are the first direct-to-
consumer tests authorized by the FDA that
provide information on an individual’s
genetic predisposition to certain medical
diseases. The 23andMe GHR tests work
by isolating DNA from a saliva sample,
which is then tested for more than 500,000
genetic variants. The presence or absence
of some of these variants is associated with
an increased risk for developing one of 10
diseases or conditions, including celiac.
MAY
• Gluten Free, a documentary by Bailey
Pryor, aired on Public Broadcasting System
with the goal of changing public perception
of those who need to omit gluten from
their diet for the better. The documentary
gives much-needed credibility to non-celiac
gluten sensitivity, addresses the importance
of preventing cross-contamination at home
and in restaurants, discusses medical ad-
vances on the horizon and delves into some
good old-fashioned myth-busting.
fellow at the School of Medical Sciences
at University of Örebro, Sweden, studied a
gluten-destroying enzyme known as AN-
PEP. In a study, 18 participants with gluten
sensitivities ate a meal of porridge and
other foods, including gluten-containing
wheat cookies. Participants took either
AN-PEP or a placebo. Researchers then
examined the gluten levels in the partici-
pants’ bodies over a three-hour span. The
enzyme broke down gluten in the stomach
and the first section of the small intestine,
known as the duodenum. Gluten levels in
the stomachs of patients who took AN-
PEP were 85 percent lower than in those
who took a placebo. However, no research
was done on patients with celiac.
JUNE
• After successful tests in Washington, Idaho
and Mississippi in 2016, Chick-fil-A added
gluten-free buns to its menu nationwide
on June 19. Made with a blend of ancient
grains like quinoa, sorghum, amaranth,
millet and teff, the certified gluten-free bun
costs an additional $1.15 and is enriched
with vitamins and minerals. The buns are
individually wrapped and stored frozen.
Once thawed, each bun is served sealed
alongside a container with grilled chicken
and condiments for guests to assemble.
• Delta Air Lines added three new glu-
ten-free snack options: Squirrel Brand
almonds, Pretzel Perfection olive oil and
sea salt pretzels, and Kind Healthy Grains
oats and honey with toasted coconut bars. 
• Pope Frances reminded bishops and
priests that the wafers Catholics consume
as the Body of Christ must contain at
least some gluten. He added that low-
gluten hosts can be used, “provided they
contain a sufficient amount of gluten to
obtain the confection of bread without
the addition of foreign materials and
without the use of procedures that would
alter the nature of bread.” This thinking
isn’t helpful for Catholics who follow a
www.glutenfreeliving.com 17
 strict gluten-free diet and can’t tolerate
even small amounts of gluten, nor is it
the first time the pope has come down
against low-gluten wafers.
JULY
• Johnny Rockets started serving its certi-
fied Angus beef burgers on Udi’s Gluten
Free hamburger buns.
• Papa John’s added gluten-free crust made
with ancient grains to its menu but warns
it isn’t safe for those with celiac because
of cross-contamination with wheat dur-
ing preparation.
• Subway added made-without-gluten bread
to 12 pilot locations in the United States,
Canada and the United Kingdom. The
bread is roughly the size of a 6-inch sub,
costs an extra $1 and tests below 20 parts
per million of gluten. It arrives frozen,
pre-sliced and individually wrapped. It
goes into the freezer and is thawed in the
cooler for 12 hours before serving. How-
ever, shared ingredients are used to prepare
sandwiches, making cross-contamination
a possibility.
AUGUST
• Research to develop a gluten-free children’s
snack made of sprouted millet and quinoa
earned doctoral student Gabriela John
Swamy the Gerber Endowment in Pediat-
ric Nutrition Graduate Scholarship. Out of
a group of 500 applicants, Swamy won by
determining the optimum sprouting time
for millet and quinoa. She then ground
them into flour to produce a protein-rich
and easier-to-digest puffed cereal without
added sugar.
• ImmusanT was nominated for a BIO Buzz
award as a Late Stage Leader. It is developing
a peptide-based vaccine for the treatment of
celiac and the first personalized diagnostic
toolkit for celiac. Clinical data in over 150
celiac patients have been positive—relevant
bioactivity and target engagement was seen
in three separate phase 1b studies. Its diag-
nostic/therapeutic platform is being lever-
aged for related autoimmune indications,
such as type 1 diabetes.
18 Gluten-Free Living Januar y/Februar y 2018
SEPTEMBER
• Canyon Bakehouse’s new blueberry and
cinnamon raisin bagels rolled out to re-
tailers nationwide. The blueberry bagel is
a first for national distribution, making
this gluten-free bakehouse’s second hit of
notable developments for 2017.
• Enjoy Life Foods announced a rebrand of
its entire product portfolio to eye-catching
teal, the color associated with food allergy
awareness and free-from products.
• The Institute for Sustainable Agriculture
in Cordoba, Spain, began making geneti-
cally modified wheat sans 90 percent of
the gliadins traditionally found in wheat.
It is attempting to prevent the gliadin genes
from reproducing, but because they remain
intact, the wheat could start producing the
proteins again. Small trials of the genetically
modified wheat involving 10 and 20 people
with celiac are being conducted in Mexico
and Spain.
OCTOBER
• Enjoy Life Foods debuted mini versions
of its vegan dark chocolate bars in Hallow-
een-themed bags of rice milk minis, dark
chocolate minis, rice milk crunch minis
and a variety pack.
• The scientific journal Gastroenterology
published the results of an international
study coordinated by the Dr. von Hauner
Children’s Hospital, Ludwig-Maximilians-
Universität, Munich, Germany. This study
showed that more than 50 percent of af-
fected children can be diagnosed with celiac
without an endoscopy. This could mean
that the risk and cost associated with an
endoscopy aren’t necessary for an accu-
rate diagnosis.
• DoubleTree by Hilton hotels began offer-
ing Homefree Chocolate Chip Mini Cook-
ies at guest check-in as a nut-free alterna-
tive to its iconic chocolate chip cookies.
Homefree’s cookies are free from peanuts,
tree nuts, eggs, dairy, wheat and gluten.
• The Gluten Intolerance Group of North
America sued celebrity chef Jamie Oliver
for “federal certification mark infringe-
ment, counterfeiting and unfair competi-
tion under federal statutes, with pendent
claims for trademark infringement and
unfair competition” because of his use of
a gluten-free symbol that is similar to the
group’s signature gluten-free certification
label (the letters “GF” in a circle with the
phrase “Certified Gluten Free”).
• Actress Mandy Moore was diagnosed with
celiac and shared her upper endoscopy
journey on social media. “Just had an up-
per endoscopy to officially see whether or
not I have celiac (only way to diagnose)
...things are looking (good),” said Moore.
NOVEMBER
• Grain & Seed bars from Enjoy Life Foods
debuted in stores in four sweet flavors:
banana caramel, cranberry orange, choco-
late marshmallow and maple sweet potato.
Made with three types of sorghum, includ-
JONATHAN WEISS / SHUTTERSTOCK.COM; 8TH.CREATOR / SHUTTERSTOCK.COM; JAMIE LAMOR THOMPSON / SHUTTERSTOCK.COM
ing popped, and gluten-free oats, the bars
are free from 14 allergens and produced in
a dedicated nut-free and gluten-free facility.
• Canyon Bakehouse’s new stay-fresh pack-
aging first appeared on three new products
available at Walmart nationwide: Ancient
Grain and Country White loaves as well as
Deli White Bagels. The stay-fresh packaging
is airtight and keeps goods fresh for up to 90
days. Once the package is opened, the bread
needs to be consumed within five days.
DECEMBER
• After receiving encouraging reviews in
test markets in California, Colorado and
Florida, sandwich chain Jersey Mike’s
Subs planned to introduce gluten-free
sub rolls at all 1,300-plus U.S. locations
beginning Dec. 4 (see page 9). The indi-
vidually wrapped rolls arrive at each store
fully baked. Employees use new gloves and
clean utensils when assembling sandwich-
es on fresh parchment paper instead of
the counter to avoid cross-contamination. 
I wonder what 2018 holds for the gluten-free
community… GF
News Editor Jennifer Harris is a gluten-free
consultant and blogs at gfgotoguide.com.
081075701-011109
Gluten-Free Travel

+PYXIRJVIIQMVEGPIWMR1YWMG'MX]
WORDS BY ANNA SONNENBERG
PHOTOGRAPHS BY LOREN SONNENBERG

F11PHOTO/SHUTTERSTOCK

20 Gluten-Free Living Januar y/Februar y 2018


W hether you want to check out
the best country music venues in
the nation, dig into fantastic gluten-
free cuisine or wander through beautiful
gardens, Nashville should be at the top
of your travel wish list. After casually
planning a trip for years, I finally had the
chance to visit Music City and loved every
minute of it. From the fun neighborhoods
to the friendly locals to the eclectic
gluten-free options, here’s why you’re
going to love Nashville, too.
BEST BREAKFAST IN NASHVILLE
There’s nothing better than starting out with
a big, satisfying breakfast that will keep you
fueled for a day of adventures. In Nashville,
there’s no question that the best place to kick
things off is Little Mosko’s, a sandwich shop
nestled in the refurbished warehouses that
line the Rolling Mill Hill neighborhood.
I fell for this place right away. Not only did
absolutely everything on the menu—from ta-
cos to breakfast sandwiches to grain bowls—
sound like exactly what I wanted to eat for
breakfast, but it’s also clear that the owners
put a ton of love into this little breakfast and
lunch joint. As I ogled the pastry case, I over-
heard co-owner Lauren Moskovitz helping
both regulars and newbies order the perfect
breakfast dish and frequently advising them
to add bacon on top.
Co-owner Alex Grainger is in charge of the
savory items at Little Mosko’s, so I have him
to thank for my delicious and surprisingly
complex Avo Toast. It starts with housemade
Chauhan
gluten-free toast that’s sliced about an inch
thick, topped with a smashed avocado, a
sunny-side-up egg, fresh herbs and pickled
red onions. This is absolutely the most satis-
fying breakfast sandwich I’ve had anywhere.
Moskovitz dreams up and executes the
sweets here, and her handiwork has inspired
me to make a return trip to Nashville just
to eat more jam cookies. These are essen-
tially ginger cookie sandwiches with creamy
cheesecake and housemade jam in the center,
and they’re just as indulgent as they sound.
If you have as much of a sweet tooth as I do,
you’ll want to plan daily trips to Little Mosko’s
while you’re in Nashville. The baked goods
rotate daily, though you’ll always find choco-
late chunk cookies in the pastry case. The
breakfast and lunch menus change weekly, so
there’s always something new to tempt you.
While Little Mosko’s isn’t completely gluten
free, Lauren has celiac and takes great care
to make this spot safe for her patrons with
celiac. There’s a separate toaster for gluten-free
EiO & The Hive
Music Row
bread and a separate prep area for gluten-
free orders—and there’s no gluten-containing
flour anywhere. To make your order gluten
free, “GF yourself ” for just $1.
While you can and should enjoy the coffee
at Little Mosko’s, I also recommend heading
around the corner to Pinewood Social. This
expansive spot has a little of everything, from
coffee to cocktails, and from quiet corners
to a raucous bowling alley. This is the kind
of place where you could accidentally spend
much of your day, since you can start by sip-
ping an espresso drink, then bowl a round or
two, cool off with a dip in the pool and finally
try one of the hand-selected barrel cocktails.
INDULGE YOUR LOVE OF
COUNTRY MUSIC
Before you let too much of the day slip away,
though, be sure to explore downtown Nash-
ville, especially if you’re a music lover. I had
a fantastic time visiting the Johnny Cash Mu-
seum, where you can listen to classic tracks,
Little Mosko's
www.glutenfreeliving.com 21

NASHVILLE
RESOURCES
CHAUHAN ALE
& MASALA HOUSE
123 12th Avenue North
Nashville, TN 37203
chauhannashville.com
EIO & THE HIVE
5304 Charlotte Avenue
Nashville, TN 37209
www.eioandthehive.com
LITTLE MOSKO’S
41 Peabody Street
Nashville, TN 37210
www.littlemoskos.com
22 Gluten-Free Living Januar y/Februar y 2018
get up close and personal with some of Cash’s
costumes, and even learn a little about the
Man in Black’s foray into the movie business.
I also recommend watching the artists
work at Hatch Show Print, the print shop
that has produced Nashville’s eye-catching
concert posters for more than 50 years. You
can watch the printers turn out posters for
upcoming performances and browse prints
made for shows that have long gone down in
Nashville history.
If you’re a die-hard country music fan, book
a behind-the-scenes tour of Ryman Audito-
rium, known as the Mother Church of country
music, which hosted the Grand Ole Opry show
for decades. A tour will give you a glimpse
of the dressing rooms and some rare photos
of the many legendary performers who have
graced the stage over the years. Stick around
for a show with greats like Sheryl Crow, Vince
Gill or Dwight Yoakam. Or head to the east
side of Nashville to see the current home of
the Grand Ole Opry, which hosts dynamic
country lineups most nights of the week.
By now, you’re going to be ready for a bite
to eat—no matter how many jam cookies you
had at Little Mosko’s. For lunch, head west to
Nashville’s Sylvan Park neighborhood. This
booming area is home to tons of shiny new,
locally owned businesses, but you’ll want
to set your sights on EiO & the Hive. Even
if you’ve been to your fair share of healthy
dining spots, this one will blow you away.
Since EiO stands for “Everything is or-
ganic,” you can rest assured that everything
on the menu is grown with healthy, conscious
cultivation practices. The seafood is sustain-
ably farmed, and the EiO team knows all of
its farmers and producers. And that’s not all.
Led by Queen Bee Jennifer Masley, EiO & the
Hive also oversees a 2-acre farm nearby, where
the team grows herbs, greens and vegetables.
So what can you expect to find here? First,
you’ll notice that the gluten-free dishes on the
menu are easy to find, as are vegan and lactose-
free items. You’ll also spot plenty of nutritious
veggies and grains, tons of superfoods, and
healthy proteins like octopus and tempeh.
Chef Dale Levitski changes up the menu
ILLUSTRATION, JARON COTE
seasonally, so you might get to enjoy the
incredibly flavorful grilled octopus with
turmeric emulsion that I chowed down. Or
you might get to sample the latest spring or
summer specials. If you’re looking for an extra
healthy kick, try the chef-driven broths or
pick up a snack from the grab-and-go section.
EXPLORE THE GREAT
OUTDOORS
Next, it’s time to get out and explore Nash-
ville’s beautiful outdoor spaces. EiO & the
Hive is just a few minutes from Centennial
Park, which should be on your itinerary. More
than 100 years old, Centennial Park started
the city park movement in Nashville. Today,
it’s home to a walking trail, a sunken garden,
several historical monuments and even a rep-
lica of the Parthenon, a remnant of the 1897
Tennessee Centennial Exposition.
If you’re looking for even more natural
beauty in Nashville, make your way a few
minutes south to Belle Meade Plantation. This
is a fascinating place to immerse yourself in
Civil War history while touring the extensive
grounds or wandering through the antebel-
lum mansion. Visit in the spring to see the
plantation’s beautiful gardens in full bloom.
For even more history, the Bicentennial
Capitol Mall State Park is also worth a visit.
Located right in the heart of downtown Nash-
ville, this small state park showcases Tennes-
see history, the state’s best natural attributes,
and even a three-dimensional map of the
Volunteer State.
Once you’ve worked up an appetite, head
to the Gulch. This funky neighborhood right
around the corner from downtown Nashville
is home to Chauhan Ale & Masala House,
a creative Indian spot with ample southern
flavor. The gluten-free Desi Bowls here beau-
tifully show off Chauhan’s tasty, southern-
meets-Indian flavors.
This is the place to try Nashville’s signature
dish, meat and three, with a twist. At Chau-
han, the meat and three features an Indian-
inspired protein, such as richly spiced beef
vindaloo, with three veggie sides, including
flavorful aloo masala and creamy rajma dal.
Since Chauhan’s combos change daily, be sure
to confirm that it’s gluten free before ordering.
TAKE A RIDE ON THE
HONKY-TONK HIGHWAY
At this point, you’ll be ready to catch some
live music. If you don’t already have tickets
for a show at the Grand Ole Opry or Ry-
man Auditorium, make a beeline for Lower
Broadway, or the Honky-Tonk Highway. This
four-block area of downtown is packed with
shoulder-to-shoulder live music joints, and
many of these honky-tonks have been enter-
taining music fans for decades.
There’s no need for tickets on Lower Broad-
way, and you don’t have to pay cover charges
to enjoy the music, either. In fact, you might
not even have to go inside, because most
venues open up to the street so you can hear
the music loud and clear. Since most venues
in the area have more than one stage and
many feature rooftop bars, pick out a few top
choices to check out.
If you want to visit one of the most legend-
ary honky-tonks on Lower Broadway, go
to Tootsie's Orchid Lounge. This Nashville
classic has three floors of music and a great
rooftop bar where you can take in the city
skyline and all the action on Lower Broadway.
Don’t miss other local favorites, like Robert's
Western World, which was once a Western
wear and boot store, and Acme Feed & Seed,
a modern venue with a gastropub feel and
music that appeals to a variety of tastes.
Whether you want to tune into the country
music scene, dig into delicious gluten-free
comfort food or peek back into Tennessee
history, Nashville is the ideal destination. I
can’t wait to return to Music City to explore
even more. 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. She launched her website,
glutenfreejetset.com, in 2013.
 Score this
FREE
10-page recipe book
filled with gluten-free fan-favorites!

FAN-FAVORITE
FOOTBALL
FARE

THIS GLUTEN-FREE
SPREAD IS SURE TO
SCORE A TOUCHDOWN!
SWEET POTATO
BLACK BEAN CHILI
SEE RECIPE ON PAGE 5

1
Gluten-Free Table
„ Make It In Minutes
„ Not Just Gluten Free!
BONUS
COOKBOOK
„ Cookbook Corner RECIPES
„ Kids’ Kitchen

www.glutenfreeliving.com 25
 Make It In Minutes
Hea r t y & e a s y
BY ELIZABETH BARBONE
Cheesy Broccoli Soup
SERVES 6
No-Fail Weekend Waffles
SERVES 4
These waffles come together in minutes—no whipping egg whites
required. For the crispiest waffles, be sure to preheat your waffle
iron before adding the batter. For a dairy-free version, replace the
milk with your favorite dairy-free substitution.
Ingredients
1¾ cups gluten-free flour blend with xanthan gum* (I used Bob’s
Red Mill Gluten-Free 1 to 1 Baking Flour)
1 tablespoon baking powder
1 tablespoon granulated sugar
½ teaspoon salt
1¼ cups milk, traditional or dairy free
2 large eggs
¼ cup vegetable oil plus additional for greasing iron
1 teaspoon vanilla extract
Maple syrup and butter for serving, optional
*If your flour blend doesn’t contain xanthan gum, add ½ teaspoon
xanthan gum to the recipe when you whisk together the flour with the
other ingredients.
Directions
Heat waffle iron as directed by manufacturer.
Whisk together flour, baking powder, sugar and salt. Add milk, eggs,
oil and vanilla extract. Whisk until smooth.
Grease waffle iron.
Spoon ¼ of the batter into the hot iron and cook according to
the manufacturer’s directions. Cook until golden brown and crisp.
Repeat with remaining batter.
Serve immediately with syrup and butter, if desired.
Nutrition Analysis: 460 cal, 19 g fat, 100 mg chol, 390 mg sodium,
61 g carbs, 0 g fiber, 8 g sugar, 9 g protein
26 Gluten-Free Living Januar y/Februar y 2018
For a soup that tastes just like restaurant-style broccoli cheddar soup,
use Velveeta in this recipe. If you prefer not to use Velveeta, substitute
8 ounces of shredded cheddar cheese. Add the cheddar in four stages,
allowing the cheese to melt into the soup between each addition.
Ingredients
¼ cup (4 tablespoons) unsalted butter
1 medium onion (5 ounces), finely chopped
1 clove garlic, minced or put through a garlic press
1 teaspoon Dijon mustard
¼ cup sweet rice flour
4 cups homemade chicken stock or store-bought gluten-free
reduced-sodium broth
1½ cups whole or 2% milk
1 16-ounce package frozen chopped broccoli
1 large carrot (2 ounces), peeled and grated
1 teaspoon hot pepper sauce
½ teaspoon freshly ground black pepper
8 ounces Velveeta, cut into smaller cubes (see note above)
Salt
Directions
In a large pot, melt the butter over medium-high heat. Add the onion
and cook, stirring frequently with a wooden spoon, until translucent
and soft, about 2 minutes. Add the garlic and cook for 1 minute.
Continue to stir frequently. Add the mustard and stir to combine.
Stir in the sweet rice flour until a paste forms. Cook, stirring
constantly, until the paste is a light golden brown, about 4 minutes.
Whisk in the chicken stock in a slow and steady stream. Whisk
in the milk. Bring to a boil, reduce to a bare simmer, then add the
broccoli, carrot, hot pepper sauce and black pepper. Simmer (look for
occasional gentle bubbles) for 30 minutes.
Using a slotted spoon, transfer the broccoli from the soup to a blender
or food processor. Add a generous splash of soup, about ½ cup. (Don’t
PEERASAK KAMNGOEN/SHUTTERSTOCK
fill the blender more than halfway. Work in batches if you have a small
blender.) Blend until the broccoli is almost smooth but not a paste.
Return the broccoli to the soup. Stir to combine. Add the Velveeta.
Using a wooden spoon, stir until the Velveeta is melted (see note
above). Season to taste with salt and simmer for 5 minutes. Serve. Store
leftover soup in a covered container in the refrigerator for up to 3 days.
Nutrition Analysis: 260 cal, 15 g fat, 40 mg chol, 690 mg sodium,
19 g carbs, 3 g fiber, 8 g sugar, 12 g protein
One-Bowl Carrot Cake
with Cream Cheese Frting
SERVES 12

This is the easiest carrot cake you’ll ever make. The cake bakes up dense, spicy
and loaded with carrots. It’s perfect topped with the accompanying Cream
Cheese Frosting recipe or, if you prefer, simply dusted with powdered sugar.

Ingredients 1 cup coarsely chopped pecans, optional Bake until golden brown. A toothpick
CARROT CAKE ½ cup raisins, optional inserted into the center of the cake should
Nonstick cooking spray come out clean, about 35 minutes.
CREAM CHEESE FROSTING
2 cups gluten-free flour blend with xanthan 1 8-ounce package cream cheese, softened Allow cakes to cool in the pan for 5 minutes
gum (I used Bob’s Red Mill Gluten-Free before turning out onto a wire rack to cool
1 to 1 Baking Flour) ¼ cup butter, softened
completely.
¾ cup granulated sugar 2 teaspoons vanilla extract
4 cups powdered sugar, sifted To make the Cream Cheese Frosting,
¾ cup packed dark brown sugar
combine cream cheese, butter and vanilla
1½ teaspoons baking powder Directions extract in a large bowl. Cream until light
1 teaspoon baking soda and smooth. Add powdered sugar. Mix until
For the carrot cake, preheat oven to 350° smooth.
1 teaspoon salt
F. Grease two 8-inch round cake pans* with
1½ teaspoons ground cinnamon nonstick cooking spray and set aside. When cool, frost with Cream Cheese
1 teaspoon ground ginger Frosting.
Whisk together the flour, sugars, baking
½ teaspoon ground nutmeg powder, baking soda, salt, cinnamon, ginger *This cake can be baked in one 9 x 13-inch
¾ cup canola or other vegetable oil and nutmeg. Add the oil, eggs and vanilla baking pan; increase baking time to 45 to 50
extract. Whisk until smooth. Stir in the minutes.
4 large eggs
carrots, pecans and raisins, if using. Nutrition Analysis: 580 cal 26 g fat, 90 mg chol,
1 teaspoon vanilla extract
Divide the batter evenly between the two 440 mg sodium, 82 g carbs, 1 g fiber, 59 g sugar,
3 cups grated carrots (about 5 to 6 large
carrots) prepared pans. 5 g protein

Easy Pasta and Meat Sauce

SERVES 4

This easy tomato sauce doesn’t need to simmer for hours to be delicious. It takes about 45
minutes to make. To really save time, cook it the night before you plan on serving. Then, while
the pasta cooks, reheat the sauce on the stove. Dinner’s done in minutes!

Ingredients Directions
1 6-ounce can tomato paste
Whisk together the tomato paste and water.
½ cup water Set aside.
1 tablespoon olive oil
Heat the olive oil in a large saucepan over
1 pound lean ground beef medium-high heat until shimmering but not
1 medium green pepper, cored and smoking. Brown the ground beef until no
chopped longer pink, about 5 minutes.
8 ounces sliced mushrooms
Add the green pepper, mushrooms, onion
1 medium onion, chopped and garlic to the pan. Cook, stirring
2 garlic cloves, minced or put through a frequently, for about 5 minutes. Add the
garlic press crushed tomatoes, water-tomato paste
1 28-ounce can crushed tomatoes mixture, oregano, basil, soy sauce, if using, and
Salt to taste thyme. Stir. Reduce heat to low and simmer
for 20 minutes. Adjust salt to taste.
1 teaspoon dried oregano
1 teaspoon dried basil Cook spaghetti according to package
instructions. Toss with sauce.
1 teaspoon gluten-free soy sauce, optional
½ teaspoon dried thyme Nutrition Analysis: 690 cal, 11 g fat, 60 mg chol,
760 mg sodium, 117 g carbs, 7 g fiber,
½ teaspoon salt, plus more as needed 17 g sugar, 40 g protein
1 pound gluten-free spaghetti

www.glutenfreeliving.com 27
 One-dish
wonders
RECIPES AND PHOTOS BY ANGELA SACKETT

Cozy sweater weather means coming together

around the table with the least amount of fuss.
These one-dish meals either require fewer pots
to scrub or serving dishes to deal with, freeing up
more of your time to spend with your loved ones.
 APPLE CIDER
PULLED CHICKEN
SERVES 6
Ingredients
2 tablespoons olive oil
2 pounds boneless chicken breasts or thighs
1 large sweet onion, thinly sliced
3 tablespoons apple cider vinegar
1 tablespoon honey
2 tablespoons whole-grain mustard
2 tablespoons tomato paste
1½ teaspoons sea salt
1 teaspoon cracked black pepper
1 cup apple cider
Quick Slaw (recipe below)

Directions
Note: We offer two sets of directions below,
depending on whether you use an electric
pressure cooker or a slow cooker.
ELECTRIC PRESSURE COOKER
Set cooker to “sauté” and drizzle olive oil into
pot.
Sauté chicken 3 minutes on each side, or until
skin is lightly browned, working in batches to
avoid overcrowding.
Place browned chicken into bottom of pressure
cooker. Top with sliced onion.
Stir together vinegar, honey, mustard, tomato paste, salt and pepper,
then stir in apple cider. QUICK SLAW
Pour sauce over chicken and onions and set pressure cooker to SERVES 6
“poultry” if available, and set for 35 minutes.
Ingredients
After 35 minutes, gradually release pressure and use a fork to shred 2 tablespoons mayonnaise
chicken.
2 tablespoons grainy mustard
SLOW COOKER
1 tablespoon honey
Layer onion slices in slow cooker and top with chicken breasts. 2 tablespoons red wine vinegar
Whisk together remaining ingredients and pour over chicken. Salt and pepper to taste
Cover and cook on high heat for 1 hour, then reduce to low for 6 to 1 bag pre-shredded cabbage or slaw mix
LEFT, SUNNY FOREST/SHUTTERSTOCK

8 hours.
Directions
Using two forks, carefully shred chicken.
Stir together mayonnaise, mustard, honey and vinegar. Season
Serve over baked sweet potatoes and top with Quick Slaw, if desired.
to taste with salt and pepper.
Nutrition Analysis: 430 cal, 30 g fat, 150 mg chol, 710 mg sodium,
Toss dressing with cabbage mixture.
13 g carbs, 1 g fiber, 10 g sugar, 26 g protein
Nutrition Analysis: 60 cal, 3.5 g fat, 0 mg chol, 40 mg sodium,
6 g carbs, 1 g fiber, 4 g sugar, 1 g protein

www.glutenfreeliving.com 29
 O AT CUP
MUFFIN
BY WILD FRIENDS

If you need an easy-to-make,

satisfying, delicious breakfast,
this recipe is for you! Our Oat Cup
Muffin has about 20g of protein
and will power you through your
morning. Enjoy your muffin at
the office, on-the-go, or from the
comfort of home!

I ngredients

1 egg
1/2 ripe, smashed banana
1 Wild Friends Super Butter packet
1 tbsp milk of choice
1/2 tbsp baking powder
THAI-INSPIRED CREAMY CHICKEN SOUP
SERVES 6
This creamy soup is slightly spicy and slightly sweet, dairy free and full of nutrients to make an
Directions all-in-one meal perfect for lunch or dinner. It can be made up to three days ahead and chilled,
warming just before serving.
Add ingredients to Nut Butter Oats
cup and stir. Ingredients Directions
4 boneless, skinless chicken thighs
In a large stockpot over medium-high heat,
Microwave for 2 minutes and cool. 2 tablespoons coconut oil sauté chicken thighs in coconut oil until
1 yellow onion, sliced
Enjoy! golden brown on all sides. Set aside to cool
8 ounces sliced mushrooms slightly.
1 chopped red pepper Add onion, mushrooms and pepper. Sauté
1 tablespoon tomato paste an additional 3 minutes. Stir in tomato paste,
1 tablespoon minced garlic and turn heat to medium-low.
1 teaspoon grated fresh ginger Chop chicken into bite-sized pieces and
return to pot, then add remaining ingredients,
1 tablespoon coconut aminos or
wheat-free soy sauce reserving carrot until the last 3 minutes of
cooking.
1 4-ounce can diced green chiles
Pinch each of cayenne and Simmer over medium-low heat for
red pepper flakes 30 minutes, adding carrot at end.
1 teaspoon fish sauce, optional To serve, top each serving with green onion,
2 cups full-fat coconut milk cilantro and freshly squeezed lime as desired.
4 cups chicken broth Nutrition Analysis: 330 cal, 24 g fat, 35 mg chol,
1 can diced tomatoes 370 mg sodium, 16 g carbs, 3 g fiber, 6 g sugar,
17 g protein
1 carrot, shredded
3 green onions, sliced, for garnish
1 bunch fresh cilantro,
roughly chopped, for garnish
wildfriendsfoods.com
Lime wedges, for garnish

30 Gluten-Free Living Januar y/Februar y 2018

SKILLET APPLE CUSTARD
SERVES 6
Ingredients
APPLE SKILLET
2 tablespoons butter for skillet
3 apples, seeded and sliced or
spiralized
CUSTARD
1 13.5-ounce can full-fat
coconut milk
2 tablespoons butter
3 large eggs
3 tablespoons maple syrup
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon sea salt
1 teaspoon vanilla or almond
extract
1 tablespoon almond flour or
gluten-free flour blend
Directions
Add 2 tablespoons butter to 8-inch
iron skillet and place in oven to
preheat to 350° F, about 5 minutes.
Combine custard ingredients in
a blender. Blend on high for 30
seconds.
Remove skillet from oven and
sprinkle or fan apple slices around
hot pan.
Carefully pour custard mixture over
apples and return to oven. Bake for
20 to 25 minutes.
Serve in individual bowls. Makes a
delicious breakfast or, for dessert,
serve with a dollop of whipped
cream or ice cream.
Nutrition Analysis: 300 cal, 24 g fat,
115 mg chol, 140 mg sodium, 19 g
carbs, 2 g fiber, 14 g sugar, 5 g protein
SPICY SWEET POTATO SHEPHERD’S PIE
SERVES 6
Ingredients
BASE TOPPING Meanwhile, in an oven-safe pot, cook and
1 pound ground beef 3 sweet potatoes, peeled and cut chop ground beef until browned.* Drain
into large chunks excess fat from pan, if needed.
1 onion, chopped
1 teaspoon sea salt, divided
1 red pepper, chopped Add onion, peppers, garlic and spices.
3 tablespoons salted butter Continue cooking until vegetables begin to
1 yellow pepper, chopped
3 tablespoons milk soften, about 3 minutes.
1 tablespoon minced garlic
¼ teaspoon black pepper Stir in tomato paste, canned tomatoes and
½ teaspoon cinnamon
1 tablespoon oregano beans, if using, and simmer, 3 minutes.
Directions
1 teaspoon cumin Spoon or pipe topping onto base and bake
Preheat oven to 375° F. for 15 minutes, or until topping begins to
1 teaspoon coriander
For the topping, in a large pot, bring 6 cups brown.
1 teaspoon chili powder
water, potatoes and ½ teaspoon sea salt to a *If you’re not concerned about keeping the
¼ teaspoon red chili flakes rolling boil. dishes to a minimum, you can make the base
1 teaspoon salt in a stockpot and transfer to an oven-safe
Boil for 10 minutes or until potatoes are
½ teaspoon pepper fork-tender. serving dish as pictured before topping with
2 tablespoons tomato paste sweet potato mixture and baking.
Drain potatoes and use an electric mixer
1 14.5-ounce can diced tomatoes to combine potatoes, butter, milk, remaining Nutrition Analysis: 260 cal, 8 g fat, 50 mg chol,
1 15-ounce can black beans, rinsed and ½ teaspoon sea salt and pepper. 710 mg sodium, 22 g carbs, 8 g fiber, 4 g sugar,
drained, optional 21 g protein

32 Gluten-Free Living Januar y/Februar y 2018

Not Just Gluten Free!

Keys to the
ketogenic diet
BY AMY KELLER, MS, RDN, LD

Even just a few years ago, a diet comprised primarily of

high-fat foods such as butter, cream and bacon would have
seemed a recipe for health disaster. But fat, it seems, is no
longer public enemy No. 1. The very-low-carbohydrate,
high-fat ketogenic diet (“keto” for short) is making waves
as the latest celebrity weight-loss craze. But does it work?
Is it safe? Are there additional benefits to going keto for
those who are also eating gluten free? ES75/SHUTTERSTOCK; ELOVICH/SHUTTERSTOCK

THE GENESIS OF KETOGENIC
Despite its recent popularity, the ketogenic
diet isn’t new. Nearly a hundred years ago,
it became a popular treatment for children
with epilepsy, a seizure disorder. Before the
1920s, medications for epilepsy were limited
and not always effective. Researchers noted
that after two to three days of fasting, how-
ever, seizure activity decreased. This was
thought to be a result of a metabolic change
in the brain, from burning carbohydrates
to utilizing ketone bodies from fat as the
primary fuel.
Because long-term fasting isn’t an option,
researchers discovered that depriving the
brain of carbohydrates produced many of the
same beneficial effects. The first documented
ketogenic diet plans were similar to what is
used today for seizure control, with as many
as 90 percent of calories in the diet coming
from fat. The diet fell out of fashion in the
late 1930s as a result of the discovery of more
effective seizure-control medications,
although it has enjoyed a resurgence in recent
years for children with epilepsy that doesn’t
respond well to medications.
KETOSIS
Ketosis is a normal body process that occurs
when the body runs out of glucose for energy
and switches to burning fat. This process
produces ketones. It can occur as a byproduct
of starvation, and it can also occur in those

34 Gluten-Free Living Januar y/Februar y 2018

with poorly controlled type 1 diabetes. Ke-
tosis can also result from severely limiting
carbohydrates (typically less than 30 to 50
grams per day).
As the body transitions into ketosis, a per-
son may experience some side effects. The
first, known as the “keto flu,” entails a few days
of nausea, fatigue, brain fog, decreased ability
to exercise and increased hunger. Fortunately,
these symptoms are temporary as the body
transitions from burning carbohydrates to
burning fat. Bad breath may also occur as
blood acetone levels rise, but this usually goes
away within a few weeks. People in ketosis
may also experience leg cramps, constipation
and elevated heart rate.
WEIGHT, CHOLESTEROL AND
BLOOD SUGAR BENEFITS
Low-carb dieting is not new, with studies
demonstrating that it works—at least in the
short term—and is generally safe. The keto-
genic diet is just the latest version to garner
headlines. While studies do show that cut-
ting carbohydrates results in weight loss, the
mechanism of action remains controversial.
One theory is that the higher protein content
of the diet results in feeling more satisfied
and therefore less hungry. This leads to tak-
ing in fewer calories overall, which leads to
weight loss. Other research shows that ketosis
produces beneficial effects on the hormones
that trigger hunger and being in ketosis may
decrease appetite.
Keto and gluten free: One-day menu
Courtesy of Franziska Spritzler, RD, CDE
When I provide this sample menu to
patients and clients, I let them know
that this is typically what I eat most
days as well. Also, although most peo-
ple don't get hungry in between meals
when eating keto, I include optional
snacks for the few who do.
Some dietitians even utilize it in their
personal and professional practice. Franziska
Spritzler, RD, CDE, author of the blog Low
Carb Dietitian (lowcarbdietitian.com),
began the keto diet a few years ago when
her blood sugar began rising after meals. “I
was thin and didn’t have any signs of insulin
resistance, but my post-meal blood sugars
were much higher than they should have
been, even though I was eating plenty of
fiber,” she says. Spritzler began to wonder if
this way of eating would benefit others who
struggled with blood sugar levels. “I began
research on carb restriction for diabetes,
and I was amazed to find many studies that
supported this way of eating for blood sugar
and weight control,” she says.
Spritzler sees many benefits for her pa-
tients. “Appetite is suppressed, and there is
the ability to go several hours without eating.
This is obviously a major benefit for those
who struggle with their weight and are always
hungry,” she notes. “It’s also great for busy
people who don’t have time to snack and
may need to delay or skip meals.” (See sidebar
below for one-day sample menu.)
For those with diabetes, research shows
that banishing carbohydrates leads to weight
loss and decreased need for diabetes medica-
tions. “For people with prediabetes, meta-
bolic syndrome and polycystic ovarian syn-
drome [PCOS], eating a ketogenic diet can
help keep their insulin levels under control,”
Spritzler advises. “Plus, I notice that there is
Breakfast Lunch
X Eggs and spinach X Caprese salad:
cooked in butter, mozzarella
coconut oil or cheese, sliced
olive oil tomatoes, olive
X Raspberries oil, basil
X Coffee or tea X ¼ cup roasted
with cream, almonds
half and half, X Water, coffee or
or coconut or tea with cream,
almond milk half and half, or
coconut milk or
almond milk
increased energy when eating low carb—a
benefit for everyone!”
A high-fat diet may bring to mind heart
disease, but the research on low-carb diets
and cholesterol levels are, for the most part,
favorable. Some studies on children who fol-
low the ketogenic diet for epilepsy do show
increased levels of bad cholesterol (LDL) and
triglycerides, at least for the first few months
after starting the plan. However, research
in adults has shown that “good” cholesterol
levels (HDL) rise and triglycerides decrease
when cutting carbohydrates. It is important
to note that the majority of studies involving
the ketogenic diet are of short duration, so
long-term effects are not necessarily known.
In addition to diabetes and weight con-
trol, new research may point to a role for
the ketogenic diet in the treatment of cer-
tain cancers and neurological disorders
such as Alzheimer’s disease and Parkin-
son’s disease.
KETO NO-GO
Spritzler does note that some people should
not attempt a ketogenic diet. “There are
certain conditions in which the ketogenic
diet is contraindicated,” she advises. “Most
of them are genetic abnormalities involving
an enzyme deficiency that would have been
identified early in life [see sidebar, page 36].”
Spritzler advises those with an existing disease
or condition to discuss a ketogenic diet with
their doctor before starting one: “Especially
Dinner Snack ideas
X Shrimp, chicken (optional)
or beef fajitas X Cheese
with grilled bell X Cucumbers
pepper, onions or celery with
and guacamole cream cheese
X Blackberries with X ¼ cup almonds,
whipped cream hazelnuts, maca-
X Water, coffee or damias, pecans
tea with cream, or walnuts
half and half, or X 15 olives
coconut milk or
almond milk
www.glutenfreeliving.com 35
 Genetic conditions where the
ketogenic diet would be contraindicated
kkCarnitine deficiency (primary)
kkCarnitine palmitoyltransferase
(CPT) I or II deficiency
kkCarnitine translocase deficiency
kkBeta-oxidation defects
kkMitochondrial 3-hydroxy-
3-methylglutaryl-CoA synthase
(mHMGS) deficiency
kkMedium-chain acyl-CoA dehy-
drogenase deficiency (MCAD)
Source: Franziska Spritzler, RD, CDE
patients who have a history of pancreatitis,
kidney failure, active gallbladder disease, im-
paired liver function, impaired fat digestion,
gastric bypass surgery or someone who is
pregnant or breastfeeding.”
EATING GLUTEN FREE AND KETO
The ketogenic diet restricts all grains, so
it may be a natural transition for someone
who is eating gluten free. Spritzler sees only
benefits. “I think it’s an ideal way of eating
for those with celiac disease and gluten in-
tolerance because a strict low-carb/high-fat
or keto diet doesn’t allow bread, grains or
grain-based additives.”
Elana Amsterdam, New York Times-best-
selling author and founder of Elana’s Pantry,
a website devoted to gluten-free and grain-
free recipes, also sees the connection. “If
you’re already eating a healthy gluten-free
diet that is free of processed foods, the next
step would be eliminating grains, plus corn
and potatoes, as well as fruit.” Amsterdam
has found personal benefits in following the
ketogenic diet. “It has helped both my gut
and brain function better.”
Amsterdam recommends almond flour
for those who are gluten free and eating ke-
togenic. “It’s a standalone flour that does not
require a combination of other flours to ‘en-
hance’ it. It tastes incredible in baked goods
and is high-fat and low-carb, making it the
optimal flour for those following a keto diet.”
(See sidebar for lemon bread recipe that uses
almond flour.)
36 Gluten-Free Living Januar y/Februar y 2018
kkLong-chain acyl dehydrogenase
deficiency (LCAD)
kkShort-chain acyl-CoA dehydro-
genase deficiency (SCAD)
kkLong-chain 3-hydroxyacyl-CoA
deficiency
kkMedium-chain 3-hydroxyacyl-
CoA deficiency
kkPyruvate carboxylase deficiency
kkPorphyria
Giving up all grains and fruit can lead to
other issues—in particular, constipation,
which is already an issue for so many who
need to eat gluten free. Spritzler recommends
lower-carb fruits like blackberries and rasp-
berries, as well as avocado, flax and chia seeds,
cruciferous vegetables such as broccoli and
cauliflower, and almonds. “To avoid constipa-
tion, I recommend getting a serving of one
of these higher-fiber foods at each meal,”
she advises.
Restaurants, already a challenge for those
who are gluten free, may require some ad-
ditional planning to remain on the keto diet.
“You have to plan ahead for trips, dining
out and celebrations,” says Spritzler. “Al-
ways have low-carb foods on hand in case
you find yourself surrounded by high-carb
foods. For example, low-carb side dishes
you can try include cauliflower rice or cau-
liflower mash.”
STICKING TO THE PLAN
Research shows that while many people lose
weight when attempting a diet, very few
can keep it off. The keto diet is no different
in this regard, and straying from the very
strict regimen typically means regaining lost
pounds. While research supports low-carb
dieting in the short term, most studies in
children and adults show that long-term
adherence is lacking. Spritzler admits she’s
seen mixed results with her clients. “Some
people do very well [on the ketogenic diet]
and never go back to former comfort foods,
Keto Brownies
Courtesy of Elana Amsterdam, Elana’s Pantry:
elanaspantry.com
SERVES 16
Ingredients
1 cup macadamia nuts
¼ teaspoon Celtic sea salt
¼ teaspoon baking soda
3 ounces 100% dark chocolate, chopped
½ cup coconut oil, melted
2 tablespoons erythritol
3 large eggs
1 teaspoon vanilla stevia
Directions
Preheat oven to 350˚ F.
In a food processor, pulse macadamia nuts,
salt and baking soda until the mixture is
the texture of gravel. Pulse in chocolate
and coconut oil until smooth.
Pulse in erythritol, eggs and stevia. Transfer
mix to a greased 8 x 8-inch baking dish.
Bake for 22 to 27 minutes. The batter will
set up when cooled. Cool for 1 hour, then
serve.
especially after they’ve experienced its many
positive effects on health,” she says. “But
some can’t resist temptation, especially
when they live with family members who
don’t follow the diet. Others get bored with
low-carb options, or they hit a weight-loss
plateau that occurs with all diets.”
Spritzler urges her patients to stay posi-
tive, focusing on what they can have instead
of what they can’t. “I encourage my patients
to make a list of the reasons that are im-
portant to them to stay keto, and review it
frequently.” Amsterdam agrees: “If you try
it for a month and see that you feel better,
then staying on the diet isn’t as challenging
because the gains are so high. Everything
in life is a trade-off.” GF
Keto Blueberry
Lemon Bread
Courtesy of Elana Amsterdam, Elana’s Pantry: elanaspantry.com
SERVES 16
Ingredients
3 cups blanched almond flour (not almond meal)
2 tablespoons egg white protein powder
1 teaspoon cream of tartar
½ teaspoon baking soda
¼ teaspoon Celtic sea salt
6 large eggs
1 tablespoon lemon zest
½ teaspoon vanilla stevia
1 cup blueberries, fresh or frozen

Directions
Preheat oven to 350˚ F.
In a food processor, pulse almond flour, egg white protein powder,
cream of tartar, baking soda and salt. Pulse in eggs, lemon zest and
stevia until batter is very smooth. Stir in blueberries by hand.
Transfer batter to a greased 9 x 5-inch loaf dish. Bake for 45 to 55
minutes.
Cool for 2 hours, then remove from pan and serve.

Keto
Chocolate
Smoothie
Courtesy of Elana Amsterdam,
Elana’s Pantry: elanaspantry.com
SERVES 2
Ingredients
1 can full-fat coconut milk
¼ cup egg white protein
powder
2 tablespoons ground chia seeds
½ teaspoon vanilla stevia
1
∕3 cup chopped 85% dark chocolate
2-3 cups ice

Directions
In a Vitamix, combine coconut milk, protein powder, chia and stevia.
Blend in chocolate until smooth.
Blend in ice cubes until mixture is well combined, then serve.

www.glutenfreeliving.com 37
Not Just Gluten Free!

Keto Morning may be the hardest time for those

transitioning to a ketogenic diet or lifestyle. Many of
us are used to calorie- and carb-laden “treats” lacking
in protein and healthy fats that leave us hungry and

Breakfasts
RECIPES AND PHOTOS
running low on willpower early in the day. It’s true—
starting your day with the wrong kinds of foods can
sabotage your healthy eating efforts. By contrast,
these recipes are great options for kicking off your
BY ANGELA SACKETT
metabolism first thing in the morning, helping to fight
cravings and using the principle “fat burns fat.”

Blueberry, Lemon and
Poppy Seed Scones
MAKES 8
These delicious scones replace high-carb,
sugar-laden treats with a “breakfast bread”
that’s full of protein, fiber and ingredients
friendly to fat-burning. It’s important to let
them cool completely; try making them the
night before and leaving them to rest and
cool overnight.
Ingredients
2 cups almond flour
1 tablespoon coconut flour
4 teaspoons powdered Swerve sweetener
1 tablespoon baking powder
¼ teaspoon sea salt
6 tablespoons cold salted butter, cut in
pieces
2 large eggs
¼ cup unsweetened almond milk or heavy
cream
1 teaspoon juice plus zest of 1 lemon
1 tablespoon poppy seeds
½ cup fresh or frozen blueberries
Directions
Preheat oven to 350° F.
In a medium bowl, whisk flours, sweetener,
baking powder and salt. Using a pastry cutter,
cut in butter until mixture is crumbly.
In a separate bowl, whisk together eggs
and milk. Add to flour mixture, stirring to
combine, adding lemon juice and zest and
poppy seeds.
Stir in blueberries and carefully work into
dough using your hands. Be careful not to
overwork, or you will have smashed berries
and blue dough.
Scrape dough onto a parchment-lined baking
BLUE DOTS, KATERINA IZOTOVA ART LAB/SHUTTERSTOCK
sheet and shape into a circle, about 8 inches
round and ½-inch thick. Use a sharp knife
to score dough completely into 8 wedges (it
will be very wet).
Bake for 20 minutes.
Use a clean, sharp knife to gently re-separate
wedges.
Return to oven and bake for an additional
5 to 10 minutes, or until golden brown and
flaky. Let cool completely on baking sheet
before serving.
Nutrition Analysis: 250 cal, 23 g fat, 70 mg chol,
170 mg sodium, 9 g carbs, 4 g fiber, 2 g sugar,
7 g protein
Pork Rind Pancakes
SERVES 3 (2 PANCAKES PER SERVING)
Pork rind pancakes might just be the
strangest—and best—low-carb breakfast
option ever invented. Adding pancetta
makes these pancakes (which have more
the texture of old-fashioned corncakes or
“hoecakes”) a feast of pork two ways. Using
maple flavoring means no need for calorie-
laden syrup.
Ingredients
1 3.5-ounce bag pork rinds
3 eggs, beaten
¼ cup full-fat canned coconut milk or heavy
cream
2 teaspoons or serving-size packets
powdered stevia or erythritol sweetener
½ teaspoon gluten-free maple flavoring
½ cup cubed pancetta or bacon
3 to 4 strawberries and warmed nut butter
for topping, optional
Directions
Crush pork rinds in the bowl of a food
processor. Add eggs, milk, sweetener and
flavoring. Pulse to combine.
Cook pancetta in a heavy skillet over
medium-high heat. Remove pancetta to
a paper towel-lined plate, reserving 1
tablespoon fat in skillet.
Add ¼ cup pork rind mixture and sprinkle
with ¼ of the crumbled pancetta.
Cook over medium heat for 3 minutes, or
until top begins to set. Flip and cook an
additional 3 to 5 minutes, or until set in the
center.
These look beautiful stacked on a serving
plate. Serve with sliced strawberries and a
drizzle of warmed nut butter, if desired.
Nutrition Analysis: 410 cal, 30 g fat, 255 mg chol,
1170 mg sodium, 9 g carbs, 4 g fiber, 2 g sugar,
7 g protein
Baked Eggs
with Asparagus
and Parmesan
SERVES 4
Ingredients
8 stalks fresh asparagus, trimmed and cut
into bite-sized pieces
4 slices prosciutto*
½ onion, minced, divided
4 tablespoons butter, divided
Coarse salt and cracked black pepper to
season
4 eggs
4 tablespoons grated Parmesan cheese
*Be sure ingredients are just pork and salt.
Directions
Preheat oven to 425° F.
Place 6 to 8 pieces of asparagus stalks, 1 torn
slice of prosciutto and 1 teaspoon minced
onion into each of 4 ramekins and top with
1 tablespoon butter. Season with salt and
pepper.
Bake in oven for 10 to 12 minutes, or until
tender. Crack one egg into each hot dish and
sprinkle with Parmesan cheese.
Bake 10 to 12 minutes, or until the whites
are set and the egg yolks are done to your
liking.
Nutrition Analysis: 250 cal, 20 g fat, 240 mg chol,
510 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar,
15 g protein
Power Coffee
SERVES 2
Have you heard of “butter coffee” or
“bulletproof coffee?” Inspired by the
principles behind these recipes, this Power
Coffee is a fantastic way to kick off the
day. The principle of “fat burns fat” again
comes into play here, and the combination
of caffeine and healthy fats gives you energy
without the side effects.You may find you’re
full and energetic well into the day.
Ingredients
1½ cups strong hot coffee (organic
preferred)
1 tablespoon high-quality coconut oil
1 tablespoon salted, grass-fed butter
1 teaspoon maca or cocoa powder
1 pinch vanilla powder or cinnamon
1 teaspoon coconut sugar, optional
Directions
Add all ingredients to blender, slowly
increasing from low speed to high.
Blend on high speed for 30 seconds and
enjoy.
Nutrition Analysis: 120 cal, 13 g fat, 15 mg chol,
50 mg sodium, 1 g carbs, 0 g fiber, 0 g sugar,
0 g protein
www.glutenfreeliving.com 39
Not Just Gluten Free!

Keto Brunch
BY LAURA HAHN CARROLL
PHOTOS BY ANGELA SACKETT

The ketogenic diet is trendy right now, and its emphasis on low-carb,
high-fat eating to trigger the metabolic condition ketosis may appeal
to those living gluten free or following other special diets, such as soy
free or dairy free.The potential benefits of keto, such as weight loss and
lower blood sugar, also attract people eager to improve their health.

The keto menu I created is very easy to follow and would be great to
make for a large group—it’s also very kid-friendly.

40 Gluten-Free Living Januar y/Februar y 2018


The Green Devil
SERVES 8
This version of deviled eggs uses two
keto-friendly foods, eggs and avocado.
Ingredients
1 dozen hardboiled eggs
1 avocado, peeled and mashed
2 tablespoons lemon juice
1 tablespoon caper berries
1 tablespoon paprika
¼ cup chopped fresh parsley
1 teaspoon salt
1 teaspoon pepper
Parsley and paprika for garnish
Directions
Start by slicing eggs in half. Place all
the whites on a platter and all the
yolks in a bowl. Combine the avocado
with the lemon juice and add to egg
yolks, mixing together well. Add all
the remaining ingredients to the yolks
and mix well with a food processor.
Place mixture in a well-sealed plastic
bag and chill in the fridge for 2 hours.
When ready to serve, cut the tip off
one corner of the bag and pipe the
mixture into each egg white, making
a peak. Place all the eggs on a platter.
Garnish with parsley and paprika.
Nutrition Analysis: 140 cal, 10 g fat,
280 mg chol, 450 mg sodium, 4 g carbs,
2 g fiber, 0 g sugar, 10 g protein
Savta’s Mini
TEXTURE, VOLODYMYRSANYCH/SHUTTERSTOCK
Burgers
SERVES 4
I grew up eating my grandma’s famous
mini hamburgers, an absolute favorite
in my family. This keto-friendly version
has fewer onions and added cheese.
Ingredients
1 pound 90% lean ground beef
1 egg
1 tablespoon paprika
2 teaspoons salt
1 teaspoon ground pepper
½ white onion, diced
¼ cup ground pecans
4 ounces cheddar cheese, divided
into ½-ounce portions
Directions
Place ground beef in large bowl, and
add the egg, paprika, salt, pepper and
diced onion. Mix together. Add the
pecans and mix again. Separate the
meat into 8 even portions, about 2
ounces each. Form patties with each
portion of meat, adding ½ ounce of
cheese inside each one. Heat a pan to
medium-high heat and spray well. Place
the mini burgers in the pan and cook
each side for 4 minutes, until they are
golden brown.
Nutrition Analysis: 330 cal, 20 g fat,
135 mg chol, 1430 mg sodium, 6 g carbs,
2 g fiber, 2 g sugar, 33 g protein
Baked Rainbow
Fries
SERVES 6
No burger is complete without a side
of fries. This keto version is made
from low-carb veggies baked until
crispy. Try adding your own spin with
different veggies or a fun seasoning.
Ingredients
1 medium eggplant
½ cup salt plus 2 teaspoons for
seasoning
1 zucchini
2 cups baby carrots
2 tablespoons olive oil
1 tablespoon Cajun seasoning
Cooking spray
Directions
Preheat oven to 450° F.
Cut the eggplant into large rounds and
lay on a baking sheet. Using the ½ cup
of salt, cover each piece, then flip and
do the same on the other side. Let the
eggplant sit for 45 minutes, allowing
the salt to pull water away. Turning the
eggplant slices over midway is helpful.
While the eggplant sits, cut the
zucchini into sticks and add to a large GLUTEN FREE
bowl. Next, add the baby carrots.
Once the eggplant is ready, rinse
each piece very well with water
and pat dry. Slice each round into
½-inch strips and add to the bowl.
Toss veggies lightly with olive oil, 2
teaspoons salt and Cajun seasoning.
Toss everything together and then lay DAIRY FREE
it all out flat on a large, foiled, well-
sprayed baking sheet. Bake for about
30 minutes, turning halfway through.
Nutrition Analysis: 100 cal, 5 g fat,
0 mg chol, 840 mg sodium, 14 g carbs,
4 g fiber, 9 g sugar, 3 g protein
NUT FREE
CORN FREE
Keto Cookie
MAKES 22 COOKIES
I decided to keep this recipe super
simple by using the blender for the
entire process. These cookies came
out savory, sweet and crispy. LOW SUGAR
Ingredients
2½ cups roasted almonds
½ cup butter, softened
1 egg
1 teaspoon cinnamon
3 tablespoons of Splenda or
sweetener of choice
2 teaspoons vanilla
SOY FREE
Directions
Preheat oven to 350° F. Place almonds
in a blender, and make a fine almond
meal using a low speed. Add butter
and blend again to combine. Add the
egg, cinnamon, Splenda and vanilla.
Blend until combined. Form 1-inch
VEGETARIAN
balls with the dough and place on a
foiled cookie sheet. Press each ball
down gently to form round cookies.
Bake for 18 minutes.
Nutrition Analysis: (per cookie) 120 cal,
12 g fat, 20 mg chol, 0 mg sodium, 3 g
carbs, 1 g fiber, 1 g sugar, 3 g protein
VEGAN
Not Just Gluten Free!

When you’re following a keto or low-carb

lifestyle, there are times you’ll want to make,
enjoy and share a treat that feels indulgent.
These recipes feature low sugar and carb
counts, but they’re full of healthy fats, protein
and flavor! Everyone will enjoy these sweet
treats—including those who aren’t following
RECIPES AND PHOTOS BY ANGELA SACKETT a low-carb diet.

Ingredients Gradually whisk in vanilla, powdered

Sugar-Free Sweet 1 tablespoon salted butter sweetener, salt and cayenne until thoroughly
and Spicy Pecans 1 teaspoon blackstrap molasses combined (mixture may look a little grainy).
SERVES 4 ¼ teaspoon vanilla extract Microwave an additional 30 seconds and stir.
1 tablespoon powdered baking stevia or Repeat once, for a total of 1 minute.
other sweetener Stir in pecans. Repeat the process of
1 pinch sea salt microwaving 30 seconds and stirring. Repeat
1 pinch cayenne pepper once more, for a total of 1 minute.
1 cup pecans and/or pecan pieces Turn onto parchment paper and allow to
cool at room temperature. Enjoy as a snack
Directions or add to ice cream.
In a microwave-safe dish, melt together Nutrition Analysis: 220 cal, 22 g fat, 10 mg chol,
butter and molasses just until the mixture 25 mg sodium, 5 g carbs, 3 g fiber, 2 g sugar,
melts, about 30 seconds. 3 g protein

42 Gluten-Free Living Januar y/Februar y 2018


Coffee Crunch Ice Cream
SERVES 6
Publix grocery stores used to carry a “Coffee Toffee” ice cream that was deep,
dark, and full of chocolatey and espresso flavors. This is my attempt to create a
version that’s low in carbs, high in fats and delivers all the same dark richness
with a bit of that coffee bite. The cacao nibs add a great crunch to this dessert.
Ingredients
2 cups heavy cream
2
⁄3 cup baking stevia or other cup-for-cup
sugar replacement
¼ teaspoon cinnamon
2 tablespoons espresso powder or instant
coffee
1 tablespoon dark cocoa powder
4 large egg yolks, beaten
1 tablespoon cacao nibs
Chocolate Shell Topping (recipe below),
espresso powder or cacao nibs for
serving, optional
Directions
In a heavy-bottomed saucepan, whisk
together heavy cream, sweetener, cinnamon,
espresso powder and cocoa until well
combined. Bring to a low rolling boil.
Reduce heat and simmer, 2 minutes. Remove
from heat and allow to cool for 5 minutes.
Slowly, add mixture to beaten egg yolks
1 tablespoon at a time to temper eggs,
Sugar-Free Chocolate Shell Topping
Ingredients
¼ cup coconut oil, melted
¼ cup raw cacao powder or cocoa powder
1 pinch vanilla bean powder
1 pinch sea salt
1 teaspoon powdered stevia or xylitol
sweetener
whisking continuously until fully combined.
Chill for 2 hours or overnight in refrigerator.
Pour into ice cream maker* and chill
according to manufacturer’s instructions.
After ice cream mixture begins to harden,
about 10 to 15 minutes, spoon cacao nibs
into mixture and continue churning until it
begins to firm up (again, follow instructions
for your ice cream maker).
Serve immediately for a soft ice cream, or
freeze overnight for a firm, scoopable texture.
Top with Chocolate Shell Topping, espresso
powder or cacao nibs, if desired.
*This ice cream can be made without an ice
cream maker. Simply freeze in a freezer-proof
container and stir briskly every hour until
firm. Add cacao nibs after the first 1 to 2
hours, or when ice cream begins to firm but
can still be stirred. Let soften for 5 minutes
out of the freezer for easier scooping.
Nutrition Analysis: 320 cal, 33 g fat, 215 mg chol,
40 mg sodium, 20 g carbs, 1 g fiber, 2 g sugar,
4 g protein
Directions
Combine ingredients in a small mixing bowl.
Mixture will harden when poured over a
cold dessert like ice cream.
May store in refrigerator for up to one week;
warm slightly and mix well before using.
Salted
Chocolate
Blondies
MAKES 16
Ingredients
¼ cup salted butter, softened,
for greasing pan
½ cup cashew or almond butter
½ cup baking stevia (powdered stevia) or
other cup-for-cup sugar substitute
3 large eggs
1 teaspoon baking powder
¼ teaspoon sea salt
1 teaspoon almond or vanilla extract
1 cup almond flour
¼ cup no-sugar-added dark chocolate chips
½ teaspoon coarse flaky salt, optional
Directions
Prepare an 8 x 8-inch square cake pan by
spraying with cooking spray or greasing
with butter, then lining with parchment
overlapping two sides of the pan.
Preheat oven to 325° F.
In the bowl of a stand mixer, combine
almond butter and sweetener. Beat until
thoroughly combined.
On low speed, add eggs one at a time.
Continue beating on medium speed for
30 seconds to 1 minute. Add remaining
ingredients except for chocolate and flaky
salt. Beat together until well combined.
Spread the batter into prepared pan. Bake
18 to 19 minutes, or until top is firm.
Remove from oven, and immediately sprinkle
chocolate evenly over blondies. Return to
oven for 1 minute to melt chocolate.
Use a spatula or spoon to spread softened
chocolate on blondies, and sprinkle lightly
with flaky salt, if desired. Let cool at least 20
minutes before cutting and serving.
Nutrition Analysis: 140 cal, 12 g fat, 45 mg chol,
95 mg sodium, 13 g carbs, 1 g fiber, 1 g sugar,
3 g protein
www.glutenfreeliving.com 43
Cookbook
Corner
This first edition of Cookbook Corner
for 2018 features six recipes that show
just how mouthwatering gluten-free
dishes can be. From savory Paleo
plates to decadent desserts, these
picks are sure to please any crowd.
 The Paleo Foodie Cookbook
By Arsy Vartanian with Amy Kubal, RD
(Page Street Publishing Co., 2014)
Even if you don’t eat exclusively Paleo, you’ll find crave-worthy dishes in The Paleo
Foodie Cookbook. Inspired by the author’s Armenian background and culinary
curiosity, this cookbook includes more than 120 gluten-free, grain-free recipes that
don’t skimp on nutrition—or flavor. Think the Paleo diet will limit your food choices?
Not with this book, which includes a range of options, from soups and stews for every
season to delectable sides to succulent main dishes.

Grilled Lamb Chops

with Mint Pesto
SERVES 6
Armenian and Persian cooking liberally use fresh herbs, fruits and nuts.
Even when I am not making a Middle Eastern dish, the influence on my
cooking is very noticeable. I am drawn to developing recipes centered
around herbs, such as pestos, chimichurri and herb sauces.
Ingredients
2 lbs/907 g lamb
1 tbsp/15 ml extra-virgin olive oil
2 tbsp/30 ml fresh orange juice
2 tbsp/3 g mint leaves, minced
½ tsp fresh thyme
½ tsp pepper
½ tsp sea salt
3 cloves garlic, minced
½ tsp finely grated orange zest
2 lbs/900 g lamb loin chops, about
8 to 10 chops, cut individually
FOR THE MINT PESTO:
½ cup/15 g mint leaves
¼ cup/5 g fresh basil
¼ cup/30 g macadamia nuts
1 tbsp/10 g garlic, minced
¼ cup/60 ml extra-virgin olive oil
2 tbsp/30 ml fresh lemon juice
1 tbsp/15 ml fresh orange juice
¼ tsp sea salt
¼ tsp pepper
PHOTO AT LEFT, ANTONINA VLASOVA/SHUTTERSTOCK

Cooking Instructions
Preheat grill to medium-high.
In a small bowl, combine olive oil, orange juice, mint, thyme, pepper,
salt, garlic and orange zest. Rub the mixture all over the lamb and let it
rest at room temperature for 30 minutes.
In the meantime, prepare the mint pesto by placing all of the
ingredients in a food processor and pulsing a few times until well
combined. Adjust salt and pepper to taste.
Grill the lamb chops 3 to 4 minutes per side for medium. Serve the
lamb chops drizzled with mint pesto.

www.glutenfreeliving.com 45
 Sauteed Broccoli
with Parsley and
Anchovy Sauce
SERVES 4
The anchovies combined with butter impart
a perfectly savory flavor, or umami, to the
broccoli. This dish is excellent with a lightly
seasoned grilled meat.
INGREDIENTS
1 lb/455 g broccoli rabe, ends trimmed
¾ cup/180 ml water
1 tbsp/15 g butter
2 cloves garlic, minced
FOR THE SAUCE:
3 anchovy fillets, minced
1 tbsp/15 ml extra-virgin olive oil
½ tsp lemon zest
1 tbsp/3 g fresh flat-leaf parsley, chopped
½ tsp crushed red pepper
¼ tsp sea salt

COOKING INSTRUCTIONS
Place water in a large skillet with broccoli
rabe and heat over medium-low heat. Cover
and allow it to steam, about 8–10 minutes.
When the water has evaporated and the
broccoli is fairly tender remove, the cover
and add butter and garlic. Sauté for 3
minutes until broccoli is lightly browned.
In a separate bowl, mix anchovies, olive oil,
lemon zest, parsley, red pepper and salt. Pour
sauce over broccoli rabe. Toss and serve.

46 Gluten-Free Living Januar y/Februar y 2018

Thai Coconut
Curried Mussels
SERVES 2
Wild mussels have a mild, delicate flavor and
are slightly chewy. They are easily influenced
by the flavors in which they are cooked. The
Thai coconut curry broth provides a bright
and bold flavor.
INGREDIENTS
1 lb/455 g mussels
1 stalk lemongrass
2 tbsp/30 ml coconut oil
1
/3 cup/80 g shallots, sliced
1 tbsp/10 g garlic, minced
2 tsp/10 g fresh ginger, peeled and minced
1 tbsp/15 ml red curry paste
2 cups/475 ml coconut milk
½ cup/120 ml chicken stock
½ tsp lime zest
1 tbsp/15 ml fresh lime juice
2 Thai red peppers, chopped
2 tsp/10 ml fish sauce
2 kaffir lime leaves
¼ cup/7 g cilantro, minced (garnish)
COOKING INSTRUCTIONS
Discard any damaged or open mussels. Soak the mussels in fresh
water for 20 minutes.
Remove the tougher outer leaves of the lemongrass until you get to
the soft, yellow stalk. Trim off the bulb and slice up the yellow, fleshy
parts of the lemongrass.
Place the lemongrass in a food processor and process well on high.
Individually remove each mussel from the water, trim the beard and
set in another bowl of clean, cold water.
Heat the coconut oil in a sauté pan over medium heat. Add the
shallots and sauté until soft, about 5 minutes.
Add the lemongrass, garlic, ginger and red curry paste and sauté for 1
to 2 minutes.
Add the coconut milk, chicken stock, lime zest, lime juice, Thai
peppers, fish sauce and lime leaves. Cook for 8 to 10 minutes.
Add the mussels. Cover and cook over medium heat until the mussels
open, 3 to 5 minutes. Discard lime leaves.
Uncover and spoon the opened mussels into serving bowls along with
the broth. Garnish with cilantro.
www.glutenfreeliving.com 47
 Gluten-Free Flavor Flours
By Alice Medrich with Maya Klein
(Artisan, 2017)
Forget everything you think you know about gluten-free baking. Including rice, nut,
coconut, teff, buckwheat and sorghum flours, the indulgent confections in Gluten-
Free Flavor Flours will open your eyes to the incredible desserts available to you even
when gluten is off-limits. These recipes aren’t merely “good, for gluten free”—they
are sinfully delicious treats that just happen to be gluten free. Don’t believe it? Whip
up the Dark Chocolate Soufflés below—they’re all the proof you’ll need.

Dark Chocolate Soufflés

It can’t be said too many times: soufflés are easier to make than anyone thinks, and you can prepare
them in advance—except for the baking—and simply pop them into a hot oven a few minutes before
you are ready to serve. Always call guests to the table early enough to wait for the soufflés to arrive
directly from the oven. Guests—unlike soufflés—can wait without deflating!
Rice flour makes the base for a superior chocolate soufflé. The delicate rice flavor allows all of the
flavors of the chocolate to come through bright and clear; wheat flour is more traditional but it doesn’t
work as well because it blocks and mutes other flavors. For years I’ve made my chocolate soufflés
without any flour at all, compromising texture slightly in pursuit of more and better chocolate flavor.
Rice flour offers the best of both worlds: it gives the creamy, luxurious texture that comes from using a
little flour in the soufflé base, but it doesn’t compete with the flavor of an excellent chocolate.

SERVES 7 OR 8
Ingredients
Unsalted butter, softened, to butter the soufflé cups
Granulated sugar, to coat the soufflé cups
1 tablespoon (15 grams) unsalted butter
½ cup plus 1 tablespoon milk
1 tablespoon (10 grams) white rice flour
1
⁄8 teaspoon salt
8 ounces (225 grams) 60% to 62% chocolate, chopped medium fine
3 large egg yolks, at room temperature
1 teaspoon pure vanilla extract
4 large egg whites, at room temperature
¼ teaspoon cream of tartar
1
⁄3 cup (65 grams) granulated sugar
2 to 3 tablespoons powdered sugar for dusting (optional)
Lightly sweetened whipped cream
EQUIPMENT
Seven or eight 5- to 6-ounce soufflé cups
Stand mixer with whisk attachment, or handheld mixer
Rimmed baking sheet
Directions
Butter the bottom, sides, and rim of the soufflé cups lightly but
thoroughly. To coat with sugar, fill one of them with the sugar. Tilt
the cup and rotate it over a second cup until the bottom, sides, and
rim of both are completely coated with sugar. Pour excess sugar
into the third cup and repeat until all cups are coated. Discard any
excess sugar (or use it in your coffee or cereal), but don’t use it in
the egg whites.
In a small saucepan, melt the 1 tablespoon butter and add the ½ cup
milk, rice flour, and salt. Whisking constantly, bring the mixture to a
simmer and simmer gently for about 1½ minutes to cook the flour.
Remove from the heat and add the chocolate. Stir until the chocolate
is completely melted and the mixture is smooth. Scrape the mixture
into a large bowl and whisk in the egg yolks, vanilla, and remaining
1 tablespoon milk. Set aside.
Combine the egg whites and cream of tartar in the bowl of the stand
mixer (or in another large bowl if using a handheld mixer). Beat with
the whisk attachment on medium speed (or on high speed with the
handheld mixer) until the egg whites are creamy white and hold a soft
shape when the beaters are lifted. Gradually sprinkle in the 1⁄3 cup
sugar and continue to beat on high speed until the egg whites are stiff
but not dry. Fold one-quarter of the egg whites into the chocolate
mixture to lighten it, then fold in the remaining egg whites. Divide the
mixture evenly among the sugared cups, filling them at least three-
quarters full. The soufflés may be prepared to this point, covered, and
refrigerated for up to 3 days before serving.
Position a rack in the lower third of the oven and preheat the oven to
375°F. Set the cups on the baking sheet and bake the soufflés for 15
to 17 minutes, until a bamboo skewer plunged into the center tests
moist but not completely gooey or runny. The soufflés will rise and
may crack on top before they are done.
Remove the soufflés from the oven and lightly sift powdered sugar
over them, if desired. Serve immediately with the whipped cream.

48 Gluten-Free Living Januar y/Februar y 2018

 EXCERPTED FROM GLUTEN-FREE FLAVOR FLOURS BY ALICE MEDRICH (ARTISAN
BOOKS). COPYRIGHT © 2017. PHOTOGRAPHS BY LEIGH BEISCH.

www.glutenfreeliving.com 49
Chestnut Jam Tart
A jam tart seems like a relaxed, simpler-to-make linzer torte, with an Italian accent Ingredients
instead of a German one. A jam tart is called fregolata in Italian, and it’s pretty and festive 1½ cups (150 grams) chestnut flour
and giftable, too. I thought it fitting (and extra delicious) to swap the usual shortbread 1
⁄3 cup plus 1 tablespoon (60 grams) white
crust for a chestnut crust. The dough is quick to make by hand and is then pressed flat rice flour or ½ cup plus 1 tablespoon
into a tart pan with no worries about the sides since the dough forms its own edge as (60 grams) Thai white rice flour
it bakes. Any jam will do for the topping, but the prettiest and most flavorful are red ½ cup (100 grams) sugar
fruits like cherry, plum, raspberry, blackberry, or even strawberry. The jam is topped with
Rounded ¼ teaspoon salt
crumbled bits of dough and sliced almonds and pushed into the oven to do its own thing.
1
MAKES 10 SERVINGS ⁄8 teaspoon baking soda
12 tablespoons (1½ sticks/170 grams)
unsalted butter, slightly softened, cut into
chunks
¼ cup (60 grams) cream cheese
1
⁄3 cup (100 grams) jam or preserves
¼ cup (25 grams) sliced almonds
EQUIPMENT
9½-inch fluted tart pan
with a removable bottom
Rimmed baking sheet

Directions
To make the crust, put the chestnut and rice
flours, sugar, salt, and baking soda in a large
bowl and whisk until thoroughly blended.
Add the butter chunks and cream cheese.
Use a fork or the back of a large spoon to
mash and mix the ingredients together until
all are blended into a smooth, soft dough.
Set aside a scant ¼ cup of the dough. Press
and spread the remaining dough evenly
across the bottom of the tart pan, but not up
the sides. Wrap and refrigerate the pan and
the reserved piece of dough for at least 2
hours and up to 3 days.
Position a rack in the lower third of the oven
and preheat the oven to 325°F.
Spread the jam evenly over the dough, leaving

EXCERPTED FROM GLUTEN-FREE FLAVOR FLOURS BY ALICE MEDRICH (ARTISAN

a scant ½-inch border all around. Without
completely covering the jam—because it’s
pretty—sprinkle it with crumbled bits of the
reserved dough and the almonds.
BOOKS). COPYRIGHT © 2017. PHOTOGRAPHS BY LEIGH BEISCH.
Set the pan on the baking sheet. Bake 35 to
40 minutes, until the edges are rich golden
brown and have pulled away from the
sides of the pan. If the tart puffs up during
baking—take a peek after about 20 minutes,
and a couple of times thereafter—settle it
down by lifting the edge of the baking sheet
and rapping it sharply on the oven rack a
couple of times. Cool the tart in the pan on
a rack.
When the tart is cool, remove the rim of the
pan and set the tart on a serving plate. The
tart keeps, covered, at room temperature for
at least 3 days.

50 Gluten-Free Living Januar y/Februar y 2018

Walnut Alfajores
Alfajores are luscious sandwich cookies filled
with dulce de leche or cajeta (goat’s-milk caramel
available in cans or squeeze bottles from better
supermarkets and Hispanic groceries). Every
region makes alfajores with a different type of
cookie, so I never hesitate to invent my own
new combinations. Here, the sweet caramelized
milk balances the bitter tannins in the walnuts
perfectly. If you’re a fan of Nutella, you can use it
to fill the cookies instead of the dulce de leche.
MAKES TWENTY 2-INCH COOKIES

Ingredients parchment paper. Wrap the log in the paper, keeping it as cylindrical as
Scant ½ cup (50 grams) coconut flour possible. Chill for at least 2 hours and up to 3 days, or wrap airtight
1½ cups (150 grams) walnut pieces and freeze for up to 3 months. Thaw before using.
¼ teaspoon baking powder Position the oven racks in the upper and lower thirds of the oven and
½ teaspoon salt preheat the oven to 350°F.
1 cup plus 2 tablespoons (225 grams) sugar Use a thin serrated knife to cut the dough into slices a little less than
6 tablespoons (85 grams) unsalted butter, very soft ¼ inch thick. Place the slices 1 inch apart on the lined sheets. Bake
for 9 to 11 minutes, until the cookies are golden on the bottom and
1 teaspoon pure vanilla extract
browned at the edges; rotate the baking sheets from top to bottom
1 large egg white and front to back halfway through the baking time. Place the pans on
2
⁄3 cup dulce de leche or cajeta racks or slide the liners from the pans onto racks to cool completely.
Repeat with the remaining dough.
EQUIPMENT
Food processor fitted with the steel blade When the cookies are completely cooled, fill with dulce de leche.
2 baking sheets, lined with parchment paper Turn half of the cookies upside down. Spoon dulce de leche into one
corner of a resealable plastic freezer bag. Clip about ¼ inch from the
Directions corner and pipe about 1½ teaspoons onto each upside-down cookie.
Cover with a right-side-up cookie and press very gently to spread the
Combine the coconut flour, walnuts, baking powder, salt, and sugar in
filling toward the edges.
the bowl of the food processor. Process until the walnuts are finely
ground, about 15 seconds. Add the butter, vanilla, and egg white and The cookies will keep in an airtight container for up to 3 days,
pulse 8 to 10 times, or until the dough comes together. Form the although they will soften after the first day. Unfilled cookies may be
mixture into a 10-inch log 2 inches in diameter on a sheet of wax or stored for up to 1 week.

www.glutenfreeliving.com 51
Kids’ Kitchen

ella or PB&
ut
N

J
PANCAKES By Maizy Boosin

These pancakes are so delicious

and somewhat customizable.
Just swap out the Nutella or
peanut butter for whatever you
want. If you are going for a more
dessert-type pancake, you could
try marshmallow fluff or straight-
up melted chocolate. Or, for a
healthier option, cashew and
almond butters work great, too.
 Stuffed Pancakes
MAKES 8 MEDIUM-SIZED PANCAKES

Ingredients

PANCAKE BATTER BERRY COMPOTE NUTELLA AND PEANUT HOMEMADE

1½ cups gluten-free all-purpose
flour
3½ teaspoons baking powder
1 tablespoon granulated sugar
3 tablespoons canola oil
1¾ cups milk
1 teaspoon vanilla extract
1 teaspoon salt
1 egg
1¾ cups berries (I used fresh
raspberries and frozen
strawberries)
2 tablespoons granulated
sugar
¼ cup water
Juice of 1 or ½ lemon
(personal taste)
BUTTER ROUNDS WHIPPED CREAM
4 tablespoons Nutella 10 ounces heavy whipping
cream or heavy cream
4 tablespoons smooth peanut
butter 1 tablespoon granulated or
powdered sugar

Directions
Line a metal baking sheet with parchment.
Using a tablespoon scoop or two spoons,
make circles, about 2 to 3 inches in diameter,
of the Nutella and peanut better. The
circles won’t spread, so you can put them
pretty close together as long as they aren’t
touching. Keep in mind while making the
circles, the pancake batter will probable add
1 to 2 inches to the diameter, so if you make
2-inch rounds, the pancakes will be 3 to 4
inches in diameter. Put the peanut butter and
Nutella rounds in the freezer to chill for at
least 30 minutes.
Now it’s time to make the pancake batter.
Making the Nutella and peanut butter rounds
can get very messy very quickly, so they are
not the easiest thing to do with little kids—
but making the pancake batter is. Add all of
the dry ingredients to a large mixing bowl
WILL THOMASS/SHUTTERSTOCK
over the edge. Add the wet ingredients
to the well in the center. Mix until fully
combined. With this batter, it is important
not to overmix because you want a light and
fluffy final product.
You will most likely have around 5 to 10
minutes until the Nutella and peanut butter
rounds are done chilling, so start heating
up a pan for the pancakes over medium-
low heat.
Put all of the compote ingredients in a
saucepan. Cook over medium-high heat,
stirring every 5 minutes. When the fruit is
tender, mash the fruit with a potato masher
until the compote is one homogeneous
mixture. Then, wait for it to boil. Leave it on
a low simmer for around 10 minutes or until
it becomes thick, then remove from heat
cooking spray. Wait for the batter to become
a bit less shiny, which should take about 1
minute. Then peel a Nutella or peanut butter
round off the baking sheet and place it in
the center of the pancake. There should be
at least a ½-inch border between the filling
and the pan. Flip the pancake when the top is
matte and the pancake bottom is solid. Cook
for about 4 minutes. Remove from heat and
place on cooling rack.
VERY IMPORTANT NOTE: Burning
your mouth on molten Nutella is no fun, so
be sure to let the pancake cool for about 5
minutes before eating.
Once the pancakes are prepared, make the
whipped cream by placing the ingredients in
a stand mixer, whipping until it reaches your
desired texture.

and whisk together.
With the back of a metal spoon, create
a well in the center of the bowl. The well
should be big enough to contain all of the
wet ingredients without letting them pool
and cool. The mixture should be thin enough
to drip down the sides of the pancakes but
thick enough to coat the back of a spoon.
To make the pancakes, add a ¼ cup (use a ¼
cup scoop or standard ice cream scoop) to
a pan well-greased with butter or gluten-free
Have fun with toppings—there are endless
possibilities. The pictures above show peanut
butter-stuffed pancakes with homemade
jam and Nutella-stuffed pancakes with
homemade whipped cream and mini
chocolate chips.

www.glutenfreeliving.com 53
5 foodie
cruise
lines
to warm
your
winter
BY DAVID YESKEL

A cold, dark winter is the perfect incubator for spawning fantasies of warm-
weather cruising, so I’ve put together a roundup of five top cruise lines that
can reliably complement that thawing-out daydream with a deliciously robust,
gluten-free dining program.These lines sail myriad tropical itineraries while
expertly accommodating guests with special diets.

54 Gluten-Free Living Januar y/Februar y 2018

 MSC Cruises

1
MSC CRUISES
With its Mediterranean focus and con-
cordant heavy emphasis on pasta, pizza and
other Italian specialties, MSC Cruises faces
what is possibly the most challenging task of
any cruise line in this grouping—and knows
it. This family-owned, European-based cruise
line with a limited but fast-growing presence
in North America aims to deliver a supe-
rior culinary experience to its international
clientele. Faced with this tricky task, MSC
partnered with the Italian Celiac Association
(AIC) to jointly develop gluten-free menus
for breakfast, lunch, afternoon tea and din-
ner. The AIC supervises and regulates the
to those tried elsewhere. And the effort car-
ries over to lunchboxes provided for shore
excursions and onboard beer and cocktails.
Typifying the quality of the cuisine was one
night’s special dessert in the excellent, alter-
native Eataly restaurant: a gluten-free torta
della nonna, which ranked among the best
desserts I’ve ever had at sea.
MSC Cruises is a market leader in Eu-
ropean cruising, has a commanding pres-
ence in South America and will have two
ships in Miami this winter—including the
brand-new and groundbreaking MS Sea-
side—sailing in the warm Caribbean waters.
MSCCruisesUSA.com
itself in scrumptious offerings in all dining
venues aboard, HAL’s gluten-free program
excels. What makes the line’s culinary pro-
gram exceptional, however, goes beyond the
legendary warm hospitality exuded by its staff
and crew; it’s the fact that food-and-beverage
staff and crew are cognizant of—and, more
importantly, informed about—special di-
ets and their relation to the dishes offered
onboard. According to Bitta Kuruvilla, ms
Zuiderdam’s executive chef, 90 percent of the
dishes on the main dining room menus are
either already gluten free or can be made so
with 24 hours’ notice. And the accommoda-
tion extends to the Lido Market casual dining
area, where the Italian station features sev-

program by making unannounced, periodic
inspections of MSC’s ships.
Diligent and careful preparation are the
watchwords in the separate gluten-free gal-
ley aboard the MSC Divina, MSC Meravi-
glia and MSC Seaside. The Mediterranean
theme aboard MSC’s modern ships—aside
from stunning Italian design in the public
rooms—manifests itself heavily in Italian
cuisine, so it’s no surprise that the ships are
provisioned with up to 23 different types of
pasta (many made fresh on board), including
several gluten-free varieties. Guests in the
main dining room are presented with up to
ICONS, CUBE29/SHUTTERSTOCK
2
HOLLAND AMERICA LINE eral made-to-order gluten-free pasta choices;
the pancake and waffle station provides safe
Steeped in history and rich with tra- options; and the Distant Lands pan-Asian
dition, Holland America Line (HAL) has station chefs will carefully customize dishes
been satisfying guests for more
than 140 years aboard its clas-
sic ships, and providing qual-
ity cuisine has always been an
integral part of that legacy. In
recent years, HAL Master Chef
Rudi Sodamin has elevated
the line’s culinary program,
introducing innovative and
modern dishes that comple-

17 completely different gluten-free menus ment the already-impressive

throughout their cruise—and the choices
therein are myriad and delicious. Even the
packaged, gluten-free baked goods offered in
all dining venues—produced in Italy, by the
way—are far superior in taste and consistency
classic fare. And the accom-
modations for gluten-free
guests aren’t an afterthought.
In a carefully thought-out and Holland America Line
planned exercise that reveals

www.glutenfreeliving.com 55
 Oceania Cruises

using tamari soy sauce.
Guests traveling on HAL’s ships also now
enjoy the cruise industry’s best nighttime
lounge entertainment in the line’s Music
Walk trio of venues, including B.B. King’s
Blues Club, where talented Memphis pros
deliver stunning renditions of blues, soul and
R&B hits. Onboard enrichment opportuni-
ties also abound on HAL through the line’s
eatery, guests are tempted with gourmet items
like lobster tails and lamb chops—all prepared
to order, of course.
Dining in the specialty restaurants onboard
is certainly no less extraordinary. At Red
Ginger, the Asian bistro featured on Marina,
Riviera and Sirena, the Spicy Duck and Water-
melon Salad gets the salivary glands working,
as does the succulent Miso-Glazed Seabass.
When sailing through the Caribbean, port
calls may include Belize City, Belize; Cien-
fuegos, Cuba; Pointe-à-Pitre, Guadeloupe and
St. John’s, Antigua. And, in a nod to the line’s
destination focus, there are more overnight
visits to ports than ever before, giving guests
more time to experience the true flavor of a
city, including its nightlife. oceaniacruises.com

new partnership with PBS’ America’s Test
Kitchen, Exploration Central’s destination
hub and programming inspired by O, the
Oprah Magazine.
Holland America’s ships span the globe,
with a commanding presence in Alaska and
Europe during the summer and the Caribbean
in winter. The line’s ships also sail to Mexico,
Asia, Cuba, the Panama Canal, South America
and Antarctica. HollandAmerica.com
Oceania’s ships occupy a unique niche in
the cruise industry, a category referred to as
“upper-premium.” The line’s six intimate ships
only carry between 700 and 1,200 passen-
gers—a capacity that virtually ensures person-
alized attention and service—which enables
visits to smaller ports. In the Mediterranean,
guests may visit Monte Carlo, Monaco; Split,
Croatia; Menorca, Spain and Portofino, Italy.
4
CRYSTAL CRUISES
As a perennial leader in the luxury
cruise niche, Crystal Cruises is constantly
looking for ways to raise the bar even higher
to cater to discerning clientele on its two mid-
sized, ocean-going ships, Crystal Serenity
and Crystal Symphony. And Crystal’s guests
expect culinary excellence at each meal, re-

3
OCEANIA CRUISES

Known by avid cruisers as the “food-

ie cruise line,” Oceania has an ethos firmly
rooted in culinary supremacy. Led by leg-
endary chef Jacques Pepin, the line touts its
gourmet bona fides heavily—and ultimately
delivers—so it’s no surprise that gluten-free
guests are in for a treat.
Seeing a different dinner menu each night,
guests in Oceania’s grand dining room are
spoiled with a choice of 10 appetizers, soups
and salads, and 12 entrees. And it’s a gour-
mand’s daydream, as caviar, lobster, duck and
prime rib make frequent menu appearances.
Special diets are accommodated easily, since
every dish is prepared a la minute. Dining
staff are also well versed in gluten-free op-
tions for passengers. Crystal Cruises
Even at Waves Grill, the casual poolside

56 Gluten-Free Living Januar y/Februar y 2018

gardless of their dietary needs. On a recent voyage, I was impressed by
Crystal’s culinary program and the company’s caring accommodation
of guests with specialty diets.
Dinner menus in Crystal’s main dining room are comprised of two
sections: Crystal Classics and Modern Cuisine. The latter is typified
by dishes like Mediterranean Sea Bass with Beet Risotto and Poached
King Crab, and Snapper Sashimi with Caramelized Banana, while the
former offers comfort classics like Lobster Cobb Salad and Whole
Roasted Duck with Orange Sauce. Diners are free to mix and match
from both sides of the menu. Working my way through dinner each
night was a two-hour gustatory labor of love. And with included top-
shelf cocktails and wines, it was also a guilty pleasure.
Specialty dining is also taken up a notch on Crystal, notwithstanding
the dining room’s already-high standard. Silk Road and the Sushi Bar
feature authentic tastes of famed chef Nobu Matsuhisa’s iconic dishes,
and the onboard Nobu-trained chefs are skilled at creating menu items
that capably satisfy special diets. Meanwhile, diners at Prego feast on
Italian specialties honed at Piero Selvaggio’s Valentino Restaurant in
Santa Monica, California, such as Carpaccio of Black Angus Beef and
succulent Veal Scaloppine al Limone with gluten-free capellini pasta.
And my favorite luxury touch onboard Crystal? The nightly chocolate
fountain in The Bistro café, featuring a myriad of fruit, marshmallows
and other delights that guests are free to dip and enjoy to their hearts’
content. CrystalCruises.com Celebrity Cruises

5
CELEBRITY CRUISES

Celebrity Cruises’ “modern luxury” tagline applies to the

eight-ship line’s spacious and stylish public rooms as well as to the Efe\f]k_\^clk\e#Xccf]k_\]cXmfi%
progressive culinary program. The dining room fare hews toward
classics like rack of lamb and tournedos of beef, while specialty eatery
J`dgcp8dXq`e^
Qsine features shared Mediterranean plates and playful appetizers like
sushi lollipops—all ordered via an iPad.
Guests with special diets are well-accommodated, especially due E<ND`ZifnXmXYc\JXe[n`Z_GfZb\kj
to the line’s recent participation in the Dine Aware program. All food
and beverage staff and crew are now required to complete Dine Aware
training, which educates them on topics related to food allergies and
intolerance. In addition, gluten-free dishes in the dining room are
clearly indicated on the menu. Guests with a gluten allergy or intoler-
ance may also have their choices prepared in the Special Order Line area
of the galley, where great care is taken to avoid cross-contamination.
Even the Oceanview Café, Celebrity’s casual dining area, features a
dedicated station for gluten-free items and pastries. @ekif[lZ`e^fli*e\n N\[feËkk_`ebX^clk\e]i\\[`\kj_flc[dXb\
But the Celebrity experience is more than just contemporary cui- jXmfipZfem\e`\ek pfld`jjflkfeXepf]pfli]Xmfi`k\]ff[j%
sine; the onboard ambience projects a modern, stylish European hotel gfZb\kjXe[n`Z_\j Jfn\Ëm\Zi\Xk\[gfjj`Ycpk_\Y\jkkXjk`e^
where current-day sensibilities mesh with classic service. On the line’s gl]]gXjkippflËm\\m\iki`\[#^clk\e$]i\\
›JXljX^\#<^^:_\\j\
Solstice-class ships, arriving passengers step into a spacious, light- fiefk%J_fgfec`e\Xk>\\=i\\%ZfdfiXjb
›:_\\j\G`qqX
filled atrium while entertainers perform gentle, Cirque-like acrobatics pfli^ifZ\i]fifli]lccc`e\f]^clk\e]i\\gl]]
›9l]]XcfJkpc\:_`Zb\e
accompanied by ethereal music. It’s a fitting welcome to an upscale gXjkipj\c\Zk`fej%
cruising experience meant to appeal to a sophisticated demographic. Kipflifk_\i]`e\gif[lZkj1
The line’s four Millennium-class ships have all been recently reno- ›Gl]]GXjkipJ_\\kj ›:_`Zb\eGfkG`\
vated to include features and functionality such as restaurants, spas, ›JgXeXbfg`kX ›:_\\j\Yli^\i9`k\j
lounges and coffee bars found on its newer-generation Solstice-class ›9\\]=iXebj`eX9cXeb\k
ships in order to provide guests with a uniform experience across
the fleet.
Celebrity’s ships sail the Caribbean in winter and the Mediter-
ranean in summer, enabling guests to enjoy warm-weather cruising
year-round. celebritycruises.com GF 8jbpfli^ifZ\ikfZXiip>\\=i\\fij_fgfec`e\Xk>\\=i\\%Zfd%=fidfi\`e]f#ZXcc/+,$,)($++*/%

www.glutenfreeliving.com 57
Steps toward health
in the new year
BY SUSAN COHEN
Even though any day is a great day to start
taking proactive health measures, the start
of a new year is seen as the chance to really
start focusing on health. In many respects,
individuals with diagnosed celiac do not need
Jan. 1 as a reminder because every day is about
making choices to stay healthy by living a
completely gluten-free life.
At the same time, while maintaining a glu-
ten-free diet is necessary for one’s wellbeing
with celiac, it’s only one piece of a much larger
health puzzle. Gluten free or not, everyone
needs to focus on taking care of themselves,
from eating a nutritious diet to making healthy
lifestyle choices such as not smoking and
exercising regularly.
Health is a huge, overarching topic, and no
article can cover every aspect of it. The goal
here is to provide an overview of aspects to
think about in the year ahead. As with every-
thing health-related, speak with a health-care
professional to figure out what your individual
needs might be and how best to handle them.
THE ROLE OF DIET IN HEALTH
For individuals with celiac, first and foremost,
eating a completely gluten-free diet is crucial.
“Staying on a strict gluten-free diet is key to
being healthy in celiac disease,” explains Ben-
jamin Lebwohl, MD, MS, director of clinical
research at the Celiac Disease Center at Co-
lumbia University.
The types of foods included in one’s gluten-
free diet, though, can be cause for concern.
“While the gluten-free diet can result in allevia-
tion of symptoms, it is not inherently healthy.
Without a careful effort to have a diverse and
fiber-rich food source, it can lead to nutritional
58 Gluten-Free Living Januar y/Februar y 2018
deficiencies, constipation and weight gain,"
says Lebwohl.
The food a person consumes has a direct con-
nection to the development of other conditions.
As a result, individuals with celiac need to make
smart eating choices. “Having celiac disease
does not preclude us from also getting diet-
related diseases such as obesity, diabetes and
heart disease,” notes Rachel Begun, MS, RDN,
nutrition advocate and special diets expert.
In the long term, diet plays a huge role in
health. “If someone does not eat a balanced
diet, over time your body will pay the price,”
says Laura Manning, MPH, RD, CDN, clinical
nutrition coordinator at Mount Sinai Hospital
in New York. “It is OK to have processed food
here and there, but to have it on a regular basis
will potentially add a lot more calories, salt,
fat and sugar that you don’t need.”
Every individual has a different road to
celiac diagnosis and different needs because of
it. “Everyone’s needs are going to be different,
as some have nutrient deficiencies, some may
have other conditions to consider and some
may be overweight while others are under-
weight,” Begun says. As a result, “I recommend
that all people diagnosed with celiac disease
see a registered dietitian knowledgeable in the
gluten-free lifestyle so a healthy eating pattern
can be established and the individuals’ needs
can be addressed,” says Begun.
One of the overall health concerns that can
arise on the gluten-free diet is weight. Lebwohl
notes there are several reasons for weight gain
following a celiac diagnosis. “When gluten is
eliminated, the intestinal villi gradually heal,
and this can result in an increased ability to
absorb calories.” Then there is the issue of the
ingredient profile of some gluten-free foods.
“Gluten-free substitute foods often have more
calories than their gluten-containing counter-
parts,” Lebwohl warns, and this is connected
to another reason for weight gain—“a diet low
in fiber may diminish the state of feeling full,
increasing hunger and caloric intake.”
Individuals often try to find a substitute
for everything they were eating. “The big-
gest thing I see, a lot of my patients kind of
gravitate toward trying to replace everything
they’ve ever enjoyed, and they end up with a
diet full of high fat, high sugar,” explains Amy
Keller, MS, RD, LD. As a result, “they take in
less nutritious foods or they end up taking in
more calories than they intended.”
When it comes to patients who need to
gain weight following the diagnosis, Keller
notes, “You want to regain the weight in a
healthy way—protein, healthy fats, whole
grains, those types of things, rather than nec-
essarily cookies, cakes and pretzels.”
A WELL-ROUNDED DIET
“A well-rounded diet means that your meals
are consumed on a timely basis and they
contain the major food groups: whole grains/
starches, fruits, vegetables, lean proteins and
healthy fats,” says Manning.
As Begun notes, “The ironic thing is that
many of the foods we recommend to the gen-
GP STUDIO/SHUTTERSTOCK
eral population for a healthy diet are naturally
gluten free, including fruits, vegetables, dairy,
beans, nuts, seeds, eggs, fish, and moderate
amounts of meat and poultry.” When it comes
to the gluten-free diet, “The only category
where recommendations must be tailored,”
she points out, “are grain-based foods, and
there are plenty of gluten-free whole grains
to choose from, including all rices, quinoa,
millet, corn and certified gluten-free oats.”
Whole grains are an important part of a
well-rounded diet. Someone who is eating
“the whole grain versus the packaged food,”
says Manning, “will benefit from the higher
fiber content, and all the nutrients remain
intact before it is all processed away. This helps
with better blood sugar control and [is] less
likely to add unwanted pounds.”
Finding fortified gluten-free foods used to
pose a challenge, but “The nutritional profiles
of some of these processed foods...are improv-
ing with fortification and things like that to
make them similar to their gluten-containing
counterparts,” says Keller. “But people need
to not assume. They need to read the label
and look for iron-fortified cereal and look for
something that is not high in sugar.”
An important aspect of one’s diet is to “eat
a minimum of five fruits and vegetables a day,”
explains Manning, and to think about variety
as well as what types of produce are growing
closest to your home. “It helps to also have lots
of different colors in the fruits and vegetables
you choose as well as trying to eat season-
ally and locally. This will also optimize your
nutrition because the nutrient retention will
be at its highest.”
Keller notes that “getting calcium and
vitamin D are huge.” She says that anyone with
lactose intolerance should find ways to obtain
these nutrients from non-dairy foods, also
citing protein as a vital component. “We know
protein is satisfying, particularly if someone
is trying to lose weight. Protein is a satisfying
thing, so making sure they’re getting adequate
protein in their meals [is key].”
Additionally, she says iron is something
to think about. “Most of my patients end up
sort of starting in that iron-deficient category,
so making sure that they are getting good
sources of iron [is crucial].” Keller shares that
“you want to pair anything like that, that’s
high in iron, with something that’s high in
vitamin C. So my example is pairing a ham-
burger with a cup of tomato soup to help
absorption of that iron with the vitamin C.”
THINKING ABOUT
HEART HEALTH
“Like anyone else, adults with celiac disease
should have their blood pressure and cholester-
ol checked and addressed,” explains Lebwohl.
“it is important to have your blood pres-
sure checked on a regular basis,” says Guy L.
Mintz, MD, FACC, director of cardiovascular
health and lipidology, North Shore Univer-
sity Hospital, associate professor of medicine,
School of Medicine at Hofstra/Northwell and
NYU School of Medicine. “Most people walk-
ing around with elevated blood pressure [are
doing so] without knowing it.”
“High blood pressure causes blood
vessels to constrict instead of dilate,”
says Mintz. “When the vessels con-
strict, more internal damage can occur,
allowing for more cholesterol to build up
inside these vessels.”
Mintz explains, “It is important to know
your cholesterol numbers. These are done
as part of a routine blood test. There is total
cholesterol, triglycerides, HDL cholesterol
(good cholesterol that is protective for heart
disease) and LDL cholesterol,” which Mintz
explains is “bad cholesterol”—and a good way
to remember that is “‘L’ is for lousy.”
This cholesterol is certainly lousy. “LDL
is associated with heart disease,” Mintz says.
“Think of LDL as ‘sticky cholesterol’ because it
penetrates in the walls of blood vessels, caus-
ing progressive blockages in these arteries.
You want to keep your LDL cholesterol level
low and your HDL cholesterol high.”
Weight also plays an important role in heart
health. “Being overweight is associated with
multiple risk factors for heart disease,” says
Mintz. “These include high blood pressure,
high cholesterol, increased risk for prediabetes
or metabolic syndrome, and diabetes.”
Diet plays an important part in reducing
these risks. Mintz points out, “General dietary
tips include reducing daily total cholesterol
to less than 200 milligrams [mg] per day, no
added salt and try to keep your sodium-salt
intake to less than 2,300 mg of sodium per day.”
As with anything health-related, Mintz
states that “each individual should have their
risk factors and diet evaluated, to personalize
a lifestyle program that will succeed for them.”
GET MOVING
The benefits of exercise are body wide. As Man-
ning notes, “It is an integral part of wellness
that needs equal attention to diet.” She points
out that ”Getting daily exercise can help keep
you mobile, build lean muscle mass, increase
bone density, increase your cardiovascular
level and lower your risk for chronic disease.”
In addition to the physical benefits, “exercise
is also a great way to relieve stress,” she says.
“Regular exercise can lower blood pressure,
reduce cholesterol, lower blood sugar, pro-
mote weight loss and make the heart stronger,”
explains Mintz. The heart is a muscle, and it
becomes stronger with regular aerobic exer-
cise, such as running, swimming or bicycling,
leading to improvement of the risk factors for
heart disease and reducing cholesterol plaque
formation in the arteries of the heart.
So how much exercise is necessary for
Steps for
a healthier 2018
To determine your best food forward,
it’s important to speak with a health-
care professional and come up with
a plan together. From eating a well-
balanced diet to finding ways to be
active, you can many steps toward a
healthier 2018.
• A well-rounded gluten-free diet
includes gluten-free whole grains,
fruits and vegetables, protein from
animal sources such as eggs, fish
and poultry, as well as plant-based
protein sources such as beans, nuts
and seeds.
• Get your cholesterol and blood
pressure checked.
• Quit smoking.
• Work a bit of physical activity into
every day. It can be something as
simple as walking, and the benefits
extend across the body.
Remember, change takes time, and any
positive change you make—and main-
tain—is a step in the right direction!
heart health? Mintz says, “I tell my patients
to maintain the rule of 4s. This is 40 minutes
of regular continuous aerobic activity 4 times
a week to achieve 4 benefits: improvement in
blood pressure, blood sugar, cholesterol and
weight, as well as strengthening the heart.”
While 40 minutes might sound like a lot,
it’s easier to achieve than one thinks. “You do
not need to run,” says Mintz. “Walking is as
good as running. The goal is to increase your
heart rate above its resting level and continue
for at least 40 minutes.” People can get creative
with how they accomplish their exercise. “I
have patients that live in apartment buildings
and do not have access to [workout] facilities
[so they] walk throughout the apartment for
40 minutes without stopping."
HEALTHY CHANGES TAKE TIME
Change is always hard, especially when it
comes to health. Keller notes, “Any little
change you make that you can sustain is a
good change—maybe it’s a change that you
make over the next six weeks [such as] add-
ing one or two fruits and vegetables every
day. I mean, that’s a huge change for people.”
And every step toward health is one in the
right direction. GF
Susan Cohen is a New York freelance writer. She
contributes regularly to Gluten-Free Living.
www.glutenfreeliving.com 59
Study Sessions

Alternate therapies show promise

BY VAN WAFFLE

„ Enzyme supplement eases

celiac symptoms
An experimental drug has been proven to
relieve symptoms for some people with ce-
liac who recover poorly despite following
the gluten-free diet. Latiglutenase is an en-
zyme supplement that helps digest gluten.
Previous research showed it might protect
patients from low levels of gluten eaten
accidentally. While clinical studies have not
proven it prevents damage to the small intes-
tine, it did relieve the participants’ most com-
mon complaints of abdominal pain, bloating,
fatigue and constipation.
Latiglutenase, formerly known as ALV003,
has been in development since 2016 by drug
company ImmunogenX, based in Newport
Beach, California. Experts at the Mayo Clinic,
Columbia University and Stanford Univer-
sity assisted this study. It included 398 people
diagnosed with celiac who had avoided glu-
ten for a year but still had painful symptoms.
Blood tests showed 173 (43 percent) contin-
ued to produce antibodies associated with
inflammation. Researchers randomly assigned
them to take a placebo or different doses of
latiglutenase for 12 weeks.
This trial originally tried and failed to
find evidence the drug promoted intestinal
healing. However, further analysis found a
significant improvement in symptoms for
those patients with elevated antibodies re-
ceiving latiglutenase versus a placebo. The
effect increased with dosage and most greatly
benefitted patients with the most severe pain. higher levels of lead, mercury and cadmium was 15.15 micrograms per liter, significantly
The authors recommend similar patients in the blood and more arsenic in the urine of higher than the 8.38 micrograms per liter for
would benefit from having latiglutenase com- people on a gluten-free diet. However, only ar- people not eating gluten free. However, it was
mercially available. It would not cure celiac or senic ranged above national safety standards. only above 35 micrograms per liter in 3.8 percent
allow patients to eat foods containing gluten. Researchers drew these findings from the of gluten avoiders—a level of arsenic considered
However, it would make life easier for a sig- National Health and Nutrition Examination unsafe for workers exposed to toxic materials.
nificant proportion of patients who remain ill Survey (NHANES) collected from 2009 to The authors called for further investigation
despite a gluten-free diet. It would be taken 2012. included 115 participants following of health risks associated with heavy metals,
with meals, yielding a similar effect to that a gluten-free diet and 11,239 who were not. especially arsenic. They stressed that people
of lactase for people with lactose intolerance. For people who must follow a gluten-free eating gluten free for non-medical reasons
All researchers on this study declared pro- diet, the study addressed particular concerns should weigh concern about heavy metals
FOXAON1987 / SHUTTERSTOCK

fessional or financial ties with ImmunogenX
and other drug companies.
„ Heavy metals and GF diet
People following a gluten-free diet accumulate
more heavy metals, according to a Mayo Clinic
analysis of national data. The study found
about rice because it accumulates arsenic from
both natural and artificial sources. Rice is a
relatively cheap alternative grain and is used
as an ingredient in many gluten-free products.
The August/September 2016 edition of Study
Sessions highlighted the issue of arsenic in rice.
Relevant data were available for 32 people on a
gluten-free diet. Their mean urinary arsenic level
in their food choices.
„ Probiotic protects
gluten-sensitive mice
While several manufactured drugs are under
study, an international team has identified a
natural probiotic that could benefit gluten-

60 Gluten-Free Living Januar y/Februar y 2018

sensitive patients. Bifidobacterium longum (B.
longum) is one of the first bacteria with a bene-
ficial role to move into an infant’s digestive sys-
tem. When researchers treated gluten-sensitive
mice with B. longum, it reduced inflammation
from gluten. It also altered the microbiome,
the complex community of bacteria in the gut.
Celiac involves a diseased microbiome of
less-diverse, less-friendly bacteria. Patients pro-
duce less elafin, a protein that seems to protect
beneficial microbes and prevent damage to the
gut lining, according to recent research from
this same group of authors. While elafin could
be supplemented in celiac patients by admin-
istering a bacterium genetically modified to
produce it, this approach would raise objections
from some patients and face regulatory hurdles.
However, the team found that B. longum
naturally produces a protein similar to hu-
man elafin. This suggests the bacterium
may help an infant’s microbiome mature.
B. longum normally becomes less prevalent
in the healthy adult gut. The authors theo-
rized supplements could help stabilize a dis-
eased microbiome.
Researchers fed probiotics to gluten-sensi-
tive mice, comparing natural B. longum with
other bacteria. B. longum protected beneficial
microbes already in the gut and prevented
intestinal damage. It worked equally well
as bacteria genetically modified to produce
human elafin.
B. longum supported a mild change in other
bacterial species inhabiting the mouse gut.
Further study is needed to evaluate this shift.
The authors stressed that many claims for
probiotic therapy are poorly researched, but
these findings support further study in treat-
ing gluten-related disorders. They want to
investigate the mechanism for B. longum’s
effects before testing it in humans.
„ Celiac risk linked to infection
Italian scientists found that respiratory in-
fections during the first two years of life in-
crease a child’s risk of developing celiac. These
findings contradict the controversial hygiene
hypothesis, suggesting childhood infections
stimulate the immune system and prevent
autoimmune diseases like celiac.
The tide in this debate has been turning
since at least 2013, when a study reported viral
infections change how the immune system In some, celiac has already damaged the
behaves. They could prime it to treat gluten as intestinal lining without causing external
an intruder, provoking inflammation. Other symptoms. It has raised the level of antibodies
studies have observed increased risk for ce- in the patients’ blood. They might have minor
liac in children who had more infections. complaints like extra gas but not enough to
However, these puzzle pieces did not prove seek medical attention. This form is called
infections trigger celiac. silent celiac disease. It can lead to hidden
This study analyzed the relationship more problems like osteoporosis or certain kinds of
closely by following 248 at-risk children from cancer. Only diagnosis and a gluten-free diet
birth. Each had a close relative with celiac and will prevent more serious health problems.
genetic markers predisposing them. Parents Others have what is called latent or potential
and family pediatricians together provided a celiac disease. Their immune systems have
complete medical history for each child dur- begun producing antibodies specific to celiac,
ing that time, including periodic blood tests but it has not damaged the gut. Researchers
and reports of any sickness. Doctors encour- have observed some cases in which the anti-
aged the mothers to breastfeed and introduce bodies return to normal on their own. Experts
gluten to the children’s diets between 6 and disagree over whether these individuals need
9 months of age. a gluten-free diet to prevent active celiac with
Respiratory infections include anything serious health effects.
from the common cold to pneumonia. The However, it is widely accepted that people
study only counted infections lasting at least with silent or potential celiac will benefit from
24 hours and requiring medical attention. diagnosis and treatment or regular follow-up.
By age 3, 6 percent of the study group were Wider understanding of this common condi-
diagnosed with celiac, increasing to 13.5 per- tion will help doctors recognize the signs and
cent by age 5. Children who had respiratory bring more of the celiac iceberg to the surface.
infections during their second year were
twice as likely to develop celiac before age 6. Van Waffle has a Bachelor of Science degree in
A slightly milder increased risk was found biology and lives in Waterloo, Ontario, Canada.
in children with infections during the first He is research editor for Gluten-Free Living.
year. Analysis also considered cases of gas- He blogs about nature, gardening and local food
troenteritis, fever, vomiting and constipation, at vanwaffle.com.
but none of these were associated with later
development of celiac.
The short duration did not allow as-
sessment of risk later in life. However, this
strengthens the evidence that early infection
can trigger onset of celiac.
DID YOU KNOW?
Experts sometimes refer to a celiac iceberg
because 90 percent of an iceberg’s mass is
hidden underwater.
Above water are diagnosed patients and
people with obvious signs like diarrhea, ab-
dominal pain and malnutrition. Even here,
celiac may present confusing effects outside
the digestive system, such as delayed develop-
ment in children, osteoporosis or mood disor-
ders, sometimes without digestive complaints.
However, an estimated 83 percent of North
Americans with celiac remain undiagnosed,
usually because it is invisible.

1 Syage JA, Murray JA, Green PHR, Khosla C, “Latiglutenase improves symptoms in seropositive celiac disease patients
while on a gluten-free diet,” Digestive Diseases and Sciences 2017;62:2428-2432, doi:10.1007/s10620-017-4687-7.
2 Raehsler SL, Choung RS, Marietta EV, Murray JA, “Accumulation of heavy metals in people on a gluten-free diet,”
Clinical Gastroenterology and Hepatology 2017, doi: 10.1016/j.cgh.2017.01.034 [Epub ahead of print].
3 McCarville JL, Dong J, Caminero A, Bermudez-Brito M, Jury J, Murray JA, Duboux S, Steinmann M, Delley M, Tangyu
M, Langella P, Mercenier A, Bergonzelli G,Verdu EF, “A commensal Bifidobacterium longum strain improves gluten-
related immunopathology in mice through expression of a serine protease inhibitor,” Applied and Environmental
Microbiology 2017, doi: 10.1128/AEM.01323-17 [Epub ahead of print].
4 Auricchio R, Cielo D, de Falco R, Galatola M, Bruno V, Malamisura B, Limongelli MG, Troncone R, Greco L, “Respira-
tory infections and the risk of celiac disease,” Pediatrics 2017;140:e20164102, doi:10.1542/peds.2016-4102.

www.glutenfreeliving.com 61
 New KID PICKS

foryou AND ADULT TREATS

COMPILED BY JOAN EDGETT

Adults Only

Quinn Snacks Microwave Popcorn

Once you pop, you just can’t stop
Whether staying in for girls’ night, poker
night or movie night, Quinn Snacks’
microwave popcorn will be a crowd-
pleaser. Not only is this tasty snack
available in a range of deliciously grown-
up varieties, including Maple Kettle Corn
and Parmesan & Rosemary, but it truly
delivers on the brand’s real-food promise.
You add the oil and seasoning yourself
after popping, which allows for the use of
more natural ingredients.
´quinnsnacks.com

Cacique Cotija
Say cheese
This robust, salty artisan cheese from Mexico adds a whole
new level of flavor to a variety of dishes. Just crumble, grate
or even melt this strong-flavored cheese on tacos, soups,
salads—anything you want to kick up a notch.
´caciqueinc.com

Edoughble Edible Cookie Dough

Whoa—dough!
Eggless cookie dough that’s safe to eat
has arrived! Working on its mission to
craft the best cookie dough ever tasted,
Edoughble produces two indulgent
gluten-free varieties: Chocolate Chip
Off the Ol’ Block and Peanut Butta Way Better Snacks
Cup. Taste a spoonful of this heavenly Avocado Ranch Tortilla Chips
handmade treat and you’ll swear it Flip for chips
came right out of the mixing bowl. These zesty, mouthwatering tortilla chips are certified
´Edoughble.com gluten free—and yummy. The creamy cool of the
avocado perfectly balances the zing of ranch. Packed
with sprouted flax seed, chia and quinoa, absolutely
no trans fats, and full of healthy omega-3 fatty acids,
these chips will satisfy your snack craving without the
guilt associated with traditional tortilla chips.
´gowaybetter.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 Januar y/Februar y 2018

 Just for kids
Happy Tot Super Morning Oatmeal Bowls
Get bowled over
With 3 grams of fiber and zero added sugar, these Super
Morning Oatmeal Bowls for toddlers are an easy, nutritious
breakfast option on busy mornings. Available in two kid-pleasing
flavors, Organic Bananas & Strawberries and Organic Apples &
Blueberries, these bowls contain a blend of quinoa, gluten-free
oats and super chia seeds and can be warmed to your child’s
liking, which is especially nice on chilly winter mornings.
´happyfamilybrands.com/tots/super-morning-bowl/
One Potato Two Potato New York Kosher Dill
Kettle Potato Chips
This spud’s for you
This new flavor of kettle chip from One Potato Two
Potato is the perfect pick for your child’s lunchbox.
This delightful snack combines the flavors of two
classic sandwich side staples, potato chips and pickles
(without the messy juice!). Not only is the bag full of
crispy deliciousness, but it’s adorable too—a sure hit
in any cafeteria.
´onepotatosnacks.com
Follow Your Heart Rocket Cakes
Perfect pancakes
When Follow Your Heart set the goal of creating the tastiest yet
healthiest pourable, ready-to-heat pancake batter, Rocket Cakes
was born. And, best of all, the fluffy pancakes and decadent waffles
produced by this easy heat-and-eat batter are gluten free. Just add
your child’s favorite toppings and you’ll be the hit of breakfast—or
breakfast for dinner!
´followyourheart.com
Farmwise Veggie Rings
Ring in the New Year
Getting your kids to eat their vegetables can pose a
challenge—or an impossible hurdle, depending on your
child. But these Farmwise Cauliflower, White Bean &
Onion Veggie Rings present the perfect delivery vehicle for
nutritious ingredients. Your young one will lustily chow down
on these crispy rings of goodness without realizing that
every five rings they eat delivers one serving of veggies.
´eatveggiefries.com
www.glutenfreeliving.com 63
Cooking Class
Get your chocolate on
INSTEAD OF BUYING A BOX OF CHOCOLATES FOR
YOUR SWEETHEART THIS YEAR, SHOW HOW MUCH YOU
CARE BY CREATING YOUR OWN HOMEMADE TREATS.
BY RICHARD COPPEDGE JR.
Chocolate
W
ith Valentine’s Day right
around the corner, it’s
that is not time to start thinking
about sweet gifts for your sweetie.
tempered Instead of buying the classic heart-
shaped box of chocolate-dipped
will treats, why not show your loved
develop ones how much they mean to
you by hand-making a selection
streaks of confections? Because it can be
complicated and frustrating—that’s
that turn why. As much as I enjoy chocolate,
gray and a I try to avoid the topic as much
as possible culinarily, with the
soft, grainy exception of consumption. While
I like to eat a few types, prepara-
texture. tion is something I typically leave
to the experts. But putting in extra
effort to show your affection—and
the beaming smile sure to light up
your loved one’s face—will make
all your work more than worth it
in the end.
I have the honor of interacting
with a select few who are experts
in their field of teaching. One such
authority is Chef Peter P. Greweling,
a professor in the baking and pastry
department here at The Culinary
Institute of America (CIA). He is the
author of two books on chocolate
and confections, and his knowledge
of everything chocolate is second
to none. Plus, I can always sate my
chocolate craving by visiting his
classroom whenever needed.
What is tempering?
Tempering is the key step in prepar-
ing the chocolate to coat your
homemade, hand-dipped treats. In
his book, Chocolates and Confections,
64 Gluten-Free Living Januar y/Februar y 2018
part of the CIA’s At Home series,
Greweling explains, “Tempering is
the process of heating and cool-
ing chocolate to ensure that it will
set with a proper gloss and snap…
Chocolate that is not tempered will
develop streaks that turn gray and a
soft, grainy texture.”
Tempering tips
So, let’s get into the simple temper-
ing process. Start by melting 3 cups
of chopped chocolate or coin-sized
chocolate pistoles in a thoroughly
clean bowl while setting aside 1
additional cup. Using either a water
bath or microwave, heat the choco-
late until it’s fully melted—120°
F for dark and 110° F for milk or
white chocolate.
Add the reserved, non-melted
chocolate, known as the seed, into
the melted chocolate. This will cool
the melted chocolate. Stir gently
until the chocolate temperature
falls to 85° F for dark or 83° F
for milk or white chocolate. Now
it’s time for the temper test. For
melted dark chocolate, keep the
temperature below 90° F. For
milk or white chocolate, keep it
below 87° F. Dip a clean spoon in
the chocolate. Remove and allow
the spoon to remain undisturbed
for seven to eight minutes in a
room at 68° F. Do not place in the
refrigerator. Once time has elapsed,
examine the spoon sample. If the
chocolate does not look wet and
has a uniform surface with no
streaks, it is tempered. Congratu-
lations! Now, keep the tempered
chocolate warm—not above 89° F
for dark or above 86° F for milk or
white chocolate.
Troubleshooting
If the chocolate did not become
tempered and all of the seed
chocolate has melted, you will need
to add more seed. Start with 2 to
3 tablespoons and stir for three to
four minutes. Test again for temper.
If it is ready, remove any non-melt-
ed seeds and proceed to use the
tempered chocolate.
To keep the tempered chocolate
warm, use one of these techniques:
• Wrap a heating pad around the
bowl of chocolate.
• Place the bowl of chocolate
over a pot of water at the desired
temperature.
• Using a microwave-safe dish,
warm the temper with short bursts
in a microwave.
• Warm briefly over direct heat.
Now, the properly tempered
and maintained chocolate can be ILLUSTRATION BY DANIEL VASCONCELLOS, WWW.VASKY.COM
used to dip your favorite candies
or nuts into, drizzle on cookies,
or coat ganache-based truffles or
macaroons. In the end, the labor is
one of love, making it perfect for
Valentine’s Day.
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.
SOUTH FLORIDA’S PREMIER
Gluten-Free Event

GET INFORMED SAMPLE & EXPLORE

with enlightening sessions amazing food & exhibitors

SOUTH FLORIDA
GF EXPO

FEBRUARY 24, 2018 WEST PALM BEACH, FL

SOUTH FLORIDA FAIRGROUNDS & EXPO CENTER
Presented by
southfloridagfexpo.com
Email info@connectingglutenfree.com for vendor details
a worry-free visit to
your snack drawer.

Permission comes in 60+ delicious varieties. See them all at enjoylifefoods.com.