How To Go Gluten Free!

Gluten-Free Beer: Good News and Bad News

I am a beer drinker.  Not often, but I enjoy a beer about once a month and when I realized this was one more area of my life that was to be affected by my gluten-free diagnosis, it was a bit annoying.  In my dad’s final weeks one of the things he enjoyed doing was sharing a beer with one of his kids.  He gamely shared a gluten-free beer with me but he didn’t care much for it.  Poor guy…I wish I could have been more accommodating.

Pretty much all beers, ales, and lagers contain gluten.  Those pesky grains are just so excellent at creating beer that I would say 99%+ of all beers on the market contain gluten.  Here is a bit of good news…manufacturers of beer are realizing that this market is growing larger every year and they are rushing to answer our need.  Large breweries, like Anheuser-Busch have answered the call with Redbridge (a gluten-free beer that I liken to Killian’s) and small breweries are also bringing to market artisan gluten-free varieties as well.  Speak up when you go to your local brew pub and let them know that you would purchase a gluten-free beer if it was available. 

A warning about the gluten-free beers available: some of them taste terrible.  I am a “regular” beer drinker which I consider puts me in the “average joe” category that I like beer that isn’t too strong (like Guiness) or bitter.  I used to drink Killean’s, wheat beers, an occasional flavored beer (like pumpkin in the fall or berry in the summer) and I enjoyed a good Corona with lime on a hot summer day. 

As with all foods, everyone has different tastes so it is important to keep an open mind and try a variety.  For example, when I first went gluten free I bought a six pack of Redbridge and a six pack of New Grist and shared them with my gluten-free siblings.  I was the only one who liked Redbridge and no one liked New Grist.  However I had a party a few months later and one of my non-gluten-free guests really liked the New Grist (I sent the last unopened bottle home with her).  I have heard “Temptation” is a good choice as well, although it may be a bit pricey (I haven’t been able to find it at my local grocery stores as even Whole Foods stopped selling it).

I have found for the days I want more of my “Corona experience”, I take my Red Bridge and add about 50% water and a slice of lime to create a lighter beer…it works for me and stretches out the enjoyment.

Other brands on the market (I have not found them in the Ann Arbor area) are:

• Bard’s Gold
• Green’s Discovery Amber Ale
• Green’s Endeavour Dubbel Ale
• Green’s Quest Tripel Ale
• Sprecher Brewing Mbege
• Sprecher Brewing Shakparo

As you are no doubt aware, an open mind and sense of adventure will serve you well in your gluten-free journey.  Raise your gluten-free beer in a toast to those wonderful breweries looking out for us and helping us to enjoy a good bottle of beer from time to time.  Cheers!

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Gluten in Home Cooked Meals

My sister-in-law is a wonderful woman and I am fortunate to have such a loving and caring woman in my life.  I know whenever we get together for dinner at her house we are throwing her a curveball because of my gluten intolerance and both my husband and I are vegetarians as well. 

The biggest challenge I find in my sister-in-law’s home cooked meals is she loves casseroles (and I do too!).  Many casseroles call for creamed or other canned soups.  In fact, I recently heard that when Campbells first came out with their creamed soups they weren’t designed to be soups at all but sauces.  That has certainly become the case in many casserole recipes.   Casseroles often add breadcrumbs or may have a main ingredient of noodles and some people may not realize that “egg noodles” are actually wheat.

In addition to casseroles, and of course any bread, rolls, or pasta, there are other places where gluten may show up in a home cooked meal that otherwise looks safe:

• Marinades are a trouble spot because of the frequent addition of soy sauce or other wheat or malt flavorings.  This includes some pre-cooked chicken and some lunchmeats.
• Breading is something to be avoided since 99% of the time it is wheat (this includes panko which is the Asian-style breading and “beer battered” which has beer in the batter but is wheat-based).
• Any sauce should be investigated for ingredients, especially if it is thick (such as alfredo).  This includes creamed vegetables.  Vegetables can still be creamed using milk and cornstarch or substitute arrowroot or tapioca but if the person cooking is familiar or comfortable with these applications they have likely used flour.  Sauces that are not thick have the possibility of having soy sauce in them, another common source of gluten.
• Soups, especially creamed or thick soups, will often have wheat in them.  Or they may have noodles or orzo (which looks like rice but is wheat).
• Desserts are especially problematic, including some ice cream.  Many special flavors of ice cream (like cookies and cream) have wheat in them.  Always read the label to be sure.
• Prepared salad dressings are another source of gluten although if you make your own, the likelihood of gluten being in there is very small (unless you include soy sauce).

There are many modifications that can be made when you are cooking for yourself or if you have family or friends who are open and interested in learning new cooking techniques.  Home cooked meals can be gluten-free and tasty, it just takes a little more education and effort.

Gluten Free Sweet Potato Corn Bread

This time of year my heart and my tastebuds turn to root vegetables.  This recipe for sweet potato corn bread is one of my favorites.  It is quick to prepare and yields delicious results.  I have had this recipe for close to 20 years.  I first came across it when I was looking for dishes to create for an international potluck.  I don’t know what cookbook I got it out of other than it came from Eastern Michigan University’s library. 

I have often considered doing variations by adding nuts or raisins to make it more of a sweet bread but I enjoy the standard results so much I usually just stick to the recipe, with one exception.  I do a combination of medium grind cornmeal and corn flour to make the texture a little less coarse.  You could also go with a fine grind of cornmeal which would likely give you the best texture results.  I do prefer stone ground cornmeal which is usually a little coarser.  Experiment for yourself and see what you like.

Sweet Potato Corn Bread

1 baked sweet potato (I did once use canned sweet potatoes when I was in a hurry and it worked out okay but I prefer the flavor of fresh)

1 stick butter (softened)

4 eggs

1/2 cup brown sugar (I use turbinado and add a little molasses)

1/2 teaspoon baking soda

1 teaspoon cinnamon

1 small container plain yogurt (or I substitute 1 cup buttermilk which you can make by putting 1 Tablespoon vinegar or lemon juice in a measuring cup and adding milk of your choice to make it 1 cup; let stand for a few minutes)

2 cups cornmeal (I use about 1/2 medium grind and 1/2 corn flour)

1. Preheat oven to 350 degrees.
2. Grease 9 x 9 baking pan.
3. Mash the potato and butter into a pulp with a potato masher or wooden spoon. 
4. Add eggs and beat well. 
5. Add sugar, baking soda, and cinnamon and mix in.
6. Add yogurt or buttermilk and cornmeal.
7. Combine well until batter is smooth.
8. Pour into baking pan.
9. Bake at 350 for approximately 50 minutes, the corn bread will be golden brown and delicious!

I served this gluten free sweet potato corn bread at the presentation I did at the Holistic Moms Network a couple weeks ago and they enjoyed it.  It is a wonderful change on the holiday table from rolls and something that everyone can enjoy!

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Quinoa Pizza Snack Balls

I must start giving credit where credit is due…this wonderful recipe comes from “The Complete Book of Gluten-Free Cooking” by Jennifer Cinquepalmi.  These pizza snack balls are healthy and tasty.  Plus, the simplicity of being able to freeze them then reheat for an any-time snack or appetizer is great.  They are full of quinoa which is one of the best grains around.  I hope you enjoy them as much as my family does.

In the cookbook, Jennifer calls them “Pizza Balls”.  I love making them if I overcooked on quantity of quinoa for dinner. 

2 cups cooked quinoa (you can also use millet which I haven’t tried yet)

1 – 10 oz package frozen spinach thawed and squeezed dry

8 oz of spaghetti or tomato sauce (I like to serve extra marinara sauce on the side as a dipping sauce)

2 teaspoons of Italian seasoning

1 cup grated Mozzarella cheese

Variation: add cooked sausage (breakfast, vegetarian, Italian…your choice; I have put in a vegetarian Chorizo that adds an extra zing.)

Preheat oven to 425 degrees.

Combine all ingredients thoroughly together.

Make into bite-size balls (I like using a melon baller or one of those mini-ice cream scoops you can use for dropping cookies) and place on a lightly greased or sprayed cookie sheet.

Bake 20-25 minutes (they don’t brown much).

Serve immediately (optional to add marinara sauce on the side for dipping) or allow to cool and store in freezer until ready to use. 

To re-heat use 425 degree oven until heated through (I usually do it directly from frozen, in the cookbook she recommends doing it from thawed).

As a variation I once served the quinoa pizza snack balls with gluten-free pasta as my “vegetarian meatballs”.  They did tend to fall apart but were a tasty addition.  Enjoy this wonderfully healthy and tasty treat you can feel good about.

Gluten Free Chocolate Cake

I was looking for a simpler good chocolate cake recipe.  I had found one but it called for yogurt and cola (which I don’t always have in the house) .  This more simplified recipe comes from “Living Without”, a magazine for people with allergies and food sensitivities, especially gluten-free.  It is from the April/May 2009 issue.  They have a website as well: http://LivingWithout.com  They give substitutions for common allergens like dairy, egg, peanut, soy, and tree nuts as well.

See “Gluten Free Cooking and Baking Tips” page to improve the texture of your gluten-free baking.

The magazine article suggested making it into a three-layer (8 or 9 inch) cake but most of my cake pans were in Tennessee so I found it fit nicely in one 9 x 13 pan.  You can also use them for cupcakes.

Chocolate Cake

• 1 cup brewed hot coffee (you can’t taste it when it is done…my husband dislikes the flavor of coffee and he couldn’t tell it was in there)
• 1 cup cocoa powder
• 1 cup hot water
• 3 cups gluten-free all purpose flour blend (Gluten Free Flour Blends” page)
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1 teaspoon xanthan gum
• 1 cup softened/room temperature butter, margarine, or Spectrum Organic Shortening (I used butter)
• 2 1/2 cups sugar
• 4 large eggs (room temp)
• 2 teaspoons vanilla extract

1. Pre-heat oven to 350 degrees.  Grease and dust cake pan(s) (if doing round do three 8 or 9 inch pans).
2. Whisk together coffee and cocoa powder.  Add hot water and whisk until smooth.
3. In a separate bowl combine all dry ingredients EXCEPT sugar (they suggest to sift the dry ingredients but I didn’t and the cake was fine).
4. Use an electric mixer to cream butter and sugar at medium-high speed until fluffy (approximately 5 minutes).
5. Add eggs (one at a time or be a daredevil like me and do all four at once) to the butter/sugar mix.
6. Add vanilla to the butter/sugar mix and cream well.  (Scrape the sides if you have ‘t already)
7. Add half the dry ingredients to the butter/cream mix and blend until well-combined.
8. Add half the coffee/cocoa mix to the main bowl and blend until well-combined.
9. If you are like me, you will now combine in one final mixing step BOTH the dry and the wet ingredients, which I did.  If you are more cautious, follow their directions of first blending the remaining dry ingredients and then blending in the remaining wet.
10. Mix on medium speed until smooth (about 2 minutes)
11. Spoon batter equally into the cake pan(s).
12. Place in oven and bake for about  40 minutes for a layer cake.  I think it was closer to an hour for the 9 x 13.  Keep a watch on it and check for doneness using a toothpick or clean knife.
13. Cool the cake in the pans for 20 minutes before removing (if you are going to remove them).
14. Allow to cool completely before frosting.

For egg-free version: replace the four large eggs with 6 tablespoons of applesauce mixed with 2 teaspoons baking powder + 4 teaspoons warm water mixed with 1 tablespon gluten-free egg replacer.  (I used eggs.)

One final note on frostings…after putting all this work into making a gluten-free cake I beg you to not use one of those horrid (maybe tasty, but horrid for you) canned frostings.  They are so packed full of preservatives (think Twinkies) and sometimes hidden gluten, do yourself a favor and serve the cake naked (or dust with confectioners sugar or powdered cocoa).  You can also try making your own frosting or there are some higher-end packages you can purchase.  Just try to avoid all those preservatives.  They may preserve our foods but I don’t think they much help us preserve our health.

I have more recipes to share.  I would be interested in knowing what recipes you would like to have.  Here’s to your health!

Please note that Donna is not paid to endorse Living Without Magazine.  She is a happy subscriber.

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