As the awareness of gluten sensitivities and allergies increases, more suffering people are learning new ways to eat that relieves their symptoms. The holidays are particularly difficult for dairy and gluten allergies. Here is a quick refresher and some recipe hacks.
Gluten is found in these foods: (and any foods containing them) wheat, barley, rye, triticale, bulgur, durum flour, farina, graham flour, kamut, semolina, spelt, couscous, bran and faro. (Also malt, beer, ale and lager.
Gluten is not found in these foods: amaranth, arrowroot starch, bean flours, buckwheat, coconut flour, corn, cornmeal, flax, grits, kasha, millet, tree nut meats and flours, oats (processed in certified GF facility), polenta, potato starch and flour, quinoa, rice, risotto, sorghum, tapioca flour and starch, sweet potato and yam flour and teff.
You can enjoy a traditional Thanksgiving without suffering by substituting a gluten free baking mix in many traditional recipes (with some modifications) or purchasing prepared gluten free options at the health food store. Here are some gluten and dairy free ideas.
Dr Joy’s Recipe Hacks for Food Allergies
Gluten Free Stuffing Recipe
Cook brown rice (1 cup rice to 3 cups water for every 2 people). Water varies with types of rice. When cooked, add 1/3 cup dried cranberries
(plumped in hot water for 20 min.), 1/3 cup sliced celery and 1/3 cup chopped walnuts, salt and season to taste. Gently stir together. Serve hot or
make ahead and reheat.
Easy Gluten Free Gravy
Put 3 Tbsp. grape seed oil in medium heat pan. Sautee ½ cup sliced mushrooms and chopped shallots each.
Add a pinch each of dried herbs for flavor: dill, basil, cilantro and parsley (or your favorites).
In separate bowl, place 1 Tbsp. thickener (tapioca or arrow root starch).
Gradually add a little vegetable broth, stirring to prevent lumps, repeat.
When smooth, slowly add this slurry to the pan.
Stir as you add more broth to the pan and the thickening continues.
Too thick? Add more broth. And stir.
Gluten, Dairy and Sugar Free Pumpkin Pie
Substitute coconut milk and cream (1/2 each) for cow milk in a standard pumpkin recipe. Buy or make a gluten free crust following standard pie
crust recipe. Press dough into the pie pan. Pour in prepared pumpkin filling (follow your recipe) and bake. Substitute Monk’s Fruit sweetener for
sugar in filling recipe. (Use less than sugar called for.) Protect crust edges with aluminum foil collar. Cool then cut.
Gluten, Dairy And Sugar Free Cake
Buy a gluten free cake mix at grocery and health food stores. Substitute coconut milk for cow milk. Bake as directed. Or bake cake from scratch using
gluten free flour. Use sugar substitute Monk Fruit sweetener in cake and icing for diabetics. (Use less Monk Fruit than sugar called for in recipe.)
Gluten and Sugar Free Fruit Pie
Make or buy 2 crusts from gluten free flour. Follow the directions for your favorite fruit pie. To thicken the fruit filling: use tapioca starch instead of
flour. And follow the recipe. Then gently fold into fruit mixture. It will thicken the filling as it bakes. For diabetics substitute Monk Fruit sweetener
for sugar in the pie filling recipe. Use less Monk Fruit than sugar amount called for in the recipe.
Have a Happy, Healthy Thanksgiving! Dr. Joy