Just the title of this post is a mouthful! Shayna and I presented a fun class at Cancer Wellness this past week, and we just had to share the recipes with you. Even if you’re not a vegetarian OR practicing a gluten free lifestyle you’ll like these delicious dishes. Check out some nutritional info from Shayna and then enjoy the recipes!
Gluten-Free Eating Facts
Gluten is another word for the proteins found in wheat, rye, and barley. Some facts for you to take home include……
- Gluten is a protein found in wheat and several other whole grains, including rye and barley. Some people have difficulty metabolizing gluten. This sensitivity may range in degree from a mild sensitivity or allergic reaction to a full-blown chronic autoimmune illness called celiac disease.
- Wheat, rye, or barley all contain gluten.
- Oats often are cross-contaminated with gluten-containing grains. Pure, uncontaminated oats, tested and labeled as gluten free, are now available and are considered safe to consume in moderation.
- Other names for wheat or wheat-containing grains that contain gluten are:
Spelt / Kamut® / Einkorn / Emmer / Triticale / Durum / Farina / Enriched flour / Wheat starch
Wheat germ / Self-rising flour / Graham flour / Bulgur / Semolina / Cake flour / Pastry flour / Matzo
- Wheat free does not mean gluten free. Wheat-free foods still may contain rye or barley.
- Malt and malt flavorings are made from barley and are not gluten free.
Grains and flours that are safe
The following grains and flours are safe for individuals on a gluten-free diet:
Rice / Corn / Quinoa/ Amaranth / Arrowroot / Buckwheat / Montina™/ Flax / Potato / Sago / Soy/ Sorghum
Tapioca / Teff / Cornstarch/ Any flour made from nuts, beans, tubers, or legumes
Follow this advice to prevent gluten-free foods from coming in contact with foods containing gluten:
- Store gluten-free foods separately from foods containing gluten
- Designate certain appliances, such as a toaster, for use with gluten-free products only
- Use clean tools for cooking, cutting, mixing, and serving gluten-free foods
- Have separate containers of butter, peanut butter, and condiments, or institute a no-double-dipping rule
- Do not purchase flour or cereal from open bins
- Return to Eden is #1 gluten free store in ATL (Cheshire and Lavista)
- Restaurants that have gluten-free options in the area include Urban Pl8, R Thomas, Sunflower Cafe, Bhojanic Indian, Blue Moon Pizza, Kyma, Nava, C&S Seafood, South City Kitchen, Rain (Thai and Sushi), Fuego Mundo, Yogli Mogli
- Most upper scale restaurants cater well to gluten-free but make sure to call ahead and speak with the manager or chef, not just wait staff or hostess to help you. You can bring your own bread to many restaurants
- Bring a card with you explaining what gluten free entails because many people think they know but they really are unsure
- There is a gluten free supper club listed in “Meetup” that meets at one restaurant each month and chef creates a meal specifically for the group
References and recommended readings
- American Celiac Disease Alliance.703-622-3331. www.americanceliac.org
- Gluten Intolerance Group®, Seattle, WA. 253-833-6655. www.gluten.net
- Gluten-Free Diet: A Comprehensive Resource Guide By Shelley Case, RD
- Let’s Eat Out: Your Passport to Living Gluten and Allergy Free By Kim Koeller and Robert La France
- The Complete Idiot’s Guide to Gluten-Free Eating By Eve Adamson, MS, RD, and Tricia Thompson
- Cooking Gluten-Free By Karen Robertson
- Gluten Free Every Day Cookbook: More than 100 Easy and Delicious Recipes from the Gluten-Free Chef By Robert Landolphi
- The Best Gluten-Free Family Cookbook by Donna Washburn and Heather Butt
- Wheat-Free, Gluten-Free Reduced Calorie Cookbook By Connie Sarros
- Gluten-Free Living (magazine) www.glutenfreeliving.com
Adapted from www.rd411.com. Restaurant ideas/tips came from Angela and Dennis Buttimer from our Cancer Wellness Staff.
Created By: Shayna Komar RD LD Cancer Wellness of Piedmont Hospital www.livingandeatingwell.com
Sautéed Spinach with Sesame Dressing
1 Bag Spinach
1 TB Canola Oil
1 Cup Grated Carrot
Heat the oil in a large sauté pan and cook and stir the spinach until wilted. Remove from the heat and toss with dressing until coated, Garnish with sesame seeds.
1 TB Honey
1 TB Sake
½ TB Tamari
1 Tsp Sesame Paste (Tahini)
2 – 4 TB Canola Oil
Whisk the honey, sake, tamari, and tahini together. Add in the oil a TB at a time – to taste.
1 (14 oz) Can Cream of Coconut (Like Coco Loco)
Zest of the 3 Limes
1/2 Cup Lime Juice
3/4 Cup Ice Cold Water
Whisk the ingredients together. Follow the directions on you ice cream maker and freeze accordingly.
1 c fresh pineapple chunks
¼ Cup Dark Brown Sugar
Place the pineapple in a sauté pan and sprinkle the sugar on top. Cook and stir over medium heat. As soon as the pineapple stops exuding juice – remove from the heat and spoon over the ice cream.
2 Cucumbers, Sliced Thinly on a Mandolin
½ Cup Chopped Cilantro
1 Clove Garlic
1 Serrano, Jalapeno or Thai Chili, Ribbed and Seeded
2 TB Lime Juice
1 TB Tamari
1 Tsp Honey
½ Tsp Chili Flakes
½ Coarsely Chopped Roasted Cashews
Toss the Cucumbers and Cilantro together in a colander and let sit while you make the Dressing
Place the garlic, chile, lime juice, tamari, honey and chili flakes in a food processor and puree. Spoon the mixture over the cucumber and toss to incorporate. Sprinkle with cashews and serve.
Dry Fry Tofu
16 Oz Extra-firm Tofu
½ Cup Braggs or Tamari
1 TB Rice Vinegar
½ Cup Minced Onion
3 Cloves Garlic, Grated
½ Cup Sake
Cut your tofu in triangles or strips. Put a clean kitchen towel on the top of a cutting board, place your tofu on it and place another towel on top. Put a skillet on top of the towel and set aside for an hour.
In a nonstick skillet, dry fry the tofu until golden on both sides, pressing the top to release any other water.
In a large bowl, whisk together the Braggs, vinegar, onion, garlic and sake. Place the toasted tofu in the bowl and set aside for at least 30 minutes before using it.
Veggie Satay with Peanut Sauce
3 Kaffir Lime Leaves* or 3 TB Lime Zest
½ Cup Packed Cilantro
6 Cloves Garlic
1 (16 Oz) Can Coconut Milk
3 TB Canola Oil
3 TB Garam Masala
3 TB Honey
¼ Cup Tamari
½ Tsp each Sea Salt and Pepper
1 Tsp Turmeric
6 Asparagus Spears cut in 2” lengths
1 Medium Red or Yellow Onion in 1” pieces
6 Baby Corn, Cut in Half
2 Red, Yellow or Orange Bell Peppers in 1” pieces
10 Small Baby Bella Mushrooms, halved if necessary
Easy Peanut Sauce**
Step One Place the first 11 ingredients in a blender and puree to make a marinade.
Step Two Place the veggies in the marinade and set aside for about 30 minutes while you make the peanut sauce. Remove the veggies from the marinade and thread them on skewers. Grill or broil until browned on the edges.
**Easy Peanut Sauce
2 TB Canola Oil
2 TB Red Curry Paste
1 Cup Light Coconut Milk
2 TB Honey
1 TB Tamari or Light Soy Sauce
1 Tsp Lemon Juice
Finely Chopped Roasted Peanuts
Heat the oil over medium heat in a sauce pan, add the curry paste and cook and stir until fragrant. Stir in the coconut milk, honey, tamari lemon juice and peanut sauce. Serve in small bowls as a dipping sauce for the satays.
Veggie Coconut Soup
2 Cups Coconut Milk
1 Cup Water
5 Lime Leaves
2” Lemongrass, Crushed
2 TB Canola Oil
1 Yellow Onion, Finely Chopped
2 Cloves Garlic, Grated
1” Ginger, Grated
2 Serrano, Jalapeno or Thai Chilies, Ribbed and Seeded and Minced
1 Tsp Sriracha
3 TB Tamari
1 TB Lemon Juice
2 Cups Broccoli, chopped
2 Cups Cauliflower, chopped
1 Eggplant, chopped
1 Cup Wild Mushrooms, chopped
3 TB Toasted Besan*
¼ Cup Ground Roasted Peanuts
Chopped Cilantro and Unsweetened Coconut for Garnish
Toasted Besan* (Chickpea Flour)
Place in a sauté pan and toast over medium heat until fragrant and a shade darker.
Place the coconut milk, water, lime leaves and lemongrass in a stockpot and bring to a boil, reduce the heat to low and allow to simmer while you start the rest of the soup.
In another large stockpot, cook the onion in the oil until golden. Add the ginger, chilies, Sriracha, tamari and lemon juice and cook and stir until fragrant. Add in the broccoli, eggplant, mushrooms and cook and stir until warm.
Remove the lime leaves and lemongrass from the warm coconut milk and pour the milk into the stockpot with the veggies. Add in the peanuts and besan powder to thicken the sour and simmer for about 5 minutes. Serve with the coconut and cilantro toppings.