recipe rehab: Gluten-free cooking

uwhealth.org/nutrition

Medical Information • American Gastroenterological Association:

gastro.org

• National Digestive Disease Information Clearinghouse: digestive.niddk.nih.gov/

• Children’s Digestive Health and Nutrition Foundation: gastrokids.org

• Celiac Disease Foundation: celiac.org

• Academy of Nutrition and Dietetics (Formerly American Dietetic Association): eatright.org

• American Celiac Disease Alliance: Americanceliac.org

Recipes and Cookbooks • Editor’s at America’s Test Kitchen, The

How Can It Be Gluten Free Cookbook. Cooks Illustrated, 2014.

• Nicole Hunn, Gluten Free On A Shoestring: 125 Easy Recipes for Eating Well on the Cheap, De Capo Lifelong Books, 2011.

• Daniel Walker’s Against All Grain Cookbooks: search online for all her publications

• Recipes by Kate Scarlata, RD. Many of these recipes are gluten free. They are great for those with IBS on a gluten-free diet. blog.katescarlata.com/low-fodmap-recipes/

• Gluten-Free Living Magazine can be ordered at glutenfreeliving.com

The information and recipes in this book are offered as an aid to those who live gluten free. It is not intended to replace or confirm medical

information or information shared by a medical provider. Always contact your physician prior to dramatically changing your diet.

If you are a UW Health patient and have more questions please contact UW Health at the phone number listed below. You can also

visit our website at: uwhealth.org/nutrition

UW Digestive Health Center Nutrition Clinic Room 012

750 University Row, Madison, WI 53705

(608) 890-5000

Tips to Remember: • If you have celiac disease or take any medications, notify your pharmacist. They can

make a note in your chart to specify a preference for gluten-free medications.

• A gluten-free kitchen is essential for those with celiac disease. Items to replace are toasters, wooden utensils and cutting boards, colanders/strainers, and plastic storage containers. Hand hygiene and proper cleaning/sanitizing is very important.

• If you are unsure about your diet, please see your dietitian.

Gluten-Free Food Suppliers • Authentic Foods: Manufacturers a number of gluten-free mixes and flours

authenticfoods.com

• Bob’s Red Mill Natural Foods: Gluten-free products are produced in a separate milling area bobsredmill.com

• Chebe Bread: All natural, gluten-free gourmet mixes chebe.com

• The Gluten-Free Mall: More than 40 gluten-free manufacturers glutenfreemall.com

• Schar: Variety of breads/rolls, pizza crust, pasta, and cookies schar.com/us/

Selected Madison Area Restaurants with Gluten-Free Options Restaurants are adding gluten-free options to their menus at a growing rate. Contact your favorite restaurant for current information. These are a few options that are current as of press time:

• Biaggi’s: Gluten-free menu. Call ahead and they will make you fresh gluten-free pasta within 24 hours

• Bunky’s Café: Gluten-free menu. Bunkyscafe.net

• Chili’s: Send an email for their gluten-free list guestrelations@brinker.com

• Jac’s: Gluten-free menu, dedicated fryer and gluten-free flatbread: jacsdiningandtaphouse.com

• Noodles & Co.: Several gluten-free options, speak with a manager for details

• P.F. Changs: Gluten-free menu: pfchangs.com

• Uno’s: See their list of gluten-free items under “Nutrition” unos.com

Mobile Apps • Find Me Gluten Free: Helps you easily find gluten-free friendly businesses and

provides menus, directions, phone numbers and more. (Free)

• GF Overflow: A searchable database of gluten-free products, all information direct from the manufacturer. Provides manufacturer’s policies and contact info. (Small fee)

• Is That Gluten Free? More than 23,000 manufacturers compiled, allowing you to search products and verify if they are gluten free. (Small fee)

Support Group in Madison Area • MAGIC Group (Madison Area Gluten Intolerance Chapter) monthly meetings, recipes,

newsletters, and more: glutenfreemadison.org

1 cup brown rice flour

½ cup potato starch

½ cup ground almonds

3 tsp sugar

3 tsp baking powder

½ tsp salt

2 eggs

1 cup fat-free milk

2 tbsp butter, melted

1 tsp vanilla extract

¹/3 miniature semisweet chocolate chips, optional

In a large bowl, combine the rice flour, potato starch, almonds, sugar, baking powder and salt.

In another bowl, whisk the eggs, milk, butter and vanilla; stir into dry ingredients just until moistened. Stir in chocolate chips if desired.

Pour batter by ¼ cups onto a hot griddle coated with cooking spray, turn when bubbles form on top. Cook until the second side is golden brown.

Pancakes

1 large cucumber (grated)

¼ tsp salt

16 oz Greek style yogurt

1 oz fresh chopped dill

Salt and pepper to taste

This recipe will need to be made one day in advance before use.

Grate cucumber using a large box grater. Add salt to the grated cucumber and let drain for at least one hour to remove excess liquid from the cucumber.

Place yogurt into a cheese clothed lined strainer and let drain over night. This will remove any excess liquid from the yogurt.

The next day place the yogurt, cucumber and fresh chopped dill into a bowl and season with salt and pepper to taste.

dilled yogurt

4 sea scallops (U-10 scallop size)

1 Tbsp olive oil

pinch of salt and pepper

½ Tbsp extra virgin olive oil

½ Tbsp lemon juice, freshly squeezed

½ Tbsp lime juice, freshly squeezed

¼ tsp sugar

1 tsp garlic, fresh, minced

2 tsp each: fresh cilantro, parsley and scallions, finely chopped

Can be served with or without linguine

Season scallops with salt and pepper, place olive oil in a sauté pan/skillet. When skillet is hot, add scallops and cook for 3 to 4 minutes per side. Remove from pan and place on serving plate.

Combine remaining ingredients and pour over scallops. Serve.

Seared

Sea Scallops with Caribbean

Chimichurri

4 cups thinly sliced kale

2 cups thinly sliced Swiss chard

6 oz crumbled feta

¹/3 cup Craisins®

¹/3 cup golden raisins

¹/3 cup sliced toasted almonds

¼ cup thinly sliced red onion

Dressing:4 tsp honey

¾ cup fresh squeezed orange juice

¼ cup fresh squeezed lemon juice

½ tsp kosher salt

½ tsp ground black pepper

Whisk the honey, orange and lemon juice together with salt and pepper until honey is dissolved.

Place kale, chard, feta, onion, raisins, Craisins® in a bowl and toss gently. Pour dressing over the top and toss again. Garnish with toasted almonds.

wintersalad

2 medium zucchinis

1 tablespoon olive or garlic oil

1 red bell pepper, de-seeded and sliced into strips

1 yellow pepper, de-seeded and sliced into strips

1 large tomato, diced

2 medium carrots, peeled and sliced into thin rounds

½ cup green beans

Optional topping: parmesan cheese and cooked shrimp, scallops or chicken

Julienne zucchini flesh (not seeds) with a julienne peeler/tool. Set zucchini “noodles” aside.

In a large skillet, add oil and peppers, tomato, carrots and green beans over medium heat. Saute for about 3 minutes, then add julienned zucchini. Stir and cook until veggies are fork tender add zucchini is ‘al dente’ or cooked to desired texture.

Season with salt, pepper and shredded parmesan cheese. (Mozzarella cheese would also work.)

If you would like to add protein, top pasta with cooked shrimp, scallops or chicken.

zucchini pasta

1 pound lean ground turkey

2 teaspoons ground chili powder

1 teaspoon, ground cumin

1 cup diced tomato, canned or fresh, drained

Salt and pepper, to taste

10 tostada shells

1 cup grated cheddar cheese

2 scallions, finely chopped

Preheat oven to 350º. Cook meat in a large non-stick skillet over medium heat for about 8-10 minutes. Add chili powder, cumin and tomatoes. Reduce heat and cook another 5 minutes or until meat is thoroughly cooked. Season with salt and pepper.

On a large cookie sheet, spread out the tostada shells. Divide the meat mixture evenly onto the tostadas. Sprinkle cheddar cheese on top and bake for 8-10 minutes.

When done, sprinkle with scallions. (Avocado slices and cilantro are optional garnishes.)

Cheesy Turkey

Tostada Pizzas

2 Udi’s french baguettes and 4 Udi’s seeded whole grain dinner rolls, baked, cooled, cut into bite size pieces

¹/3 cup minced onion

½ cup chopped celery (1-2 stalks)

2 Tbsps olive oil

2-3 Tbsps unsalted butter

2 ½ tsps Bell’s seasoning

Salt and pepper, to taste

2 eggs, beaten

savory stuffing

Preheat oven to 350º. Grease muffin tin with butter.

Saute veggies with 1 tablespoon of butter, olive oil and Bell’s seasoning over medium heat in a skillet for 5 minutes or until veggies are fork-tender. Set aside.

Place bread cubes in a large bowl. Drizzle 1 cup water over bread, add eggs and stir to blend. Add vegetables and mix until mixture resembles stuffing.

Roll mixture into 6 balls and place into muffin tin. Melt about 1 tablespoon butter to drizzle on top of the stuffing balls. Add salt and pepper.

Bake for 20 minutes. If gravy is used, remember that many contain gluten so check the food label.

1 egg, beaten

½ cup gluten-free bread crumbs

½ cup finely chopped onions

2 tablespoons gluten-free onion soup mix

1 lb ground beef

1 can whole potatoes, quartered

1 cup small carrots

1 can peas

1 can Progresso creamy mushroom soup

1 can gluten-free beef broth

2 Tbsp cornstarch

2 Tbsp water

Combine egg, crumbs, onion and soup mix. Add beef, mix well. Shape into 1½ inch balls.

Place in microwave baking dish. Cover and microwave on high for 5 minutes. Turn meatballs and microwave 5 more minutes.

Combine all other items and place in a crock pot with meatballs. Cook on high 6-8 hours.

meatball stew

1 whole chicken, cut into pieces

1 medium onion

2 carrots

3 garlic cloves

1 tsp chopped parsley

4 Tbsps olive oil

1 large ripe tomato

2 cups rice

6 cups gluten-free chicken broth

Saute all vegetables in a large saucepan with olive oil. Add chicken and cook at medium heat for 15 minutes. Add the rice and cook for 2 minutes. Add 4 cups of chicken broth and stir. Add salt and pepper, to taste. Cook at medium heat.

Add the rest of the chicken broth as needed to make sure that there is always enough chicken broth to cover the rice.

Cook until rice is tender. Remove from heat. Cover and let rest 10 minutes before serving.

spanish chicken

with rice

❤❤❤

ratatouille2 tablespoons olive oil

2 cloves garlic, crushed and minced

1 large onion, quartered and thinly sliced

1 small eggplant, cubed

1 red bell pepper, coarsely chopped

1 yellow bell pepper, coarsely chopped

4 large tomatoes, coarsely chopped

2 small zucchini, coarsely chopped

1 tablespoon fresh basil

½ teaspoon fresh thyme

2 tablespoons of balsamic vinegar

1 cup of prepared tomato sauce or marinara

In a 4-quart Dutch oven or saucepan, heat olive oil over medium heat. Add garlic and onions and cook, stirring often, until softened, about 6 to 7 minutes. Add eggplant; stir until coated with oil. Add peppers; stir to combine. Cover and cook for 10 minutes, stirring occasionally to keep vegetables from sticking.

Add tomatoes, zucchini and herbs; mix well. Cover and cook over low heat about 15 minutes or until eggplant is tender but not too soft. Serves 4.

1 cup uncooked quinoa, soaked for 15 minutes, drained and rinsed

1-2 fresh limes, juiced

3 fresh scallions, cut in thin rounds

1-2 medium tomatoes, de-seeded and cut into small chunks

1 tablespoon olive oil

½ teaspoon cumin

Salt and pepper, to taste

1-2 tablespoon fresh dill or cilantro chopped

Optional: add corn and avocado

Cook quinoa according to package directions. *If quinoa was purchased from a bulk bin, follow these basic instructions: rinse quinoa. Bring the quinoa and 1½ cups water to a boil in a covered pot, lid on. Reduce heat and simmer for 10-12 minutes.

Add lime juice, scallions, tomatoes, olive oil and cumin. Season with salt and pepper, if desired.

Garnish with fresh herbs of choice.

tomato lime quinoa

salad

8 cups popcorn

2 cups Koala Crisp cereal

5 oz dried cherries

¹/3 cup butter, cubed

¹/3 cup honey

½ teaspoon ground cinnamon

In a large ungreased pan, combine the popcorn, cereal and cherries.

In a small saucepan, melt the butter. Add honey and cinnamon. Cook and stir until heated through. Poor over popcorn mixture, toss to coat.

Bake at 325º for 15 minutes, stirring every 5 minutes. Cool completely.

snack mix

1 garlic clove, minced

1 can artichoke hearts, chopped

1 8 oz cream cheese (softened, cut into squares)

1 tsp Worcestershire sauce

½ cup mayonnaise

2 cups shredded Swiss cheese

Mix cream cheese mixture, mayonnaise, Worcestershire and garlic together until smooth. Add artichokes and cheese to the mixture.

Spray cooking spray on baking dish and add mixture. Bake at 375º for 20-30 minutes.

Serve with tortilla chips or other gluten-free chip/cracker.

artichokedip

2 packages cream cheese

8 oz picante sauce

8 oz sour cream

1 package gluten-free taco seasoning

Mix and serve with tomatoes, lettuce, cheese and black olives.

taco dip

2 ¼ cup gluten-free flour mix

½ tsp xanthan gum

1 2/ 3 cup sugar

1 ¼ tsp baking powder

1 ¼ tsp baking soda

1 tsp salt2/ 3 cup shortening2/ 3 cup buttermilk

3 eggs

1 ¼ cup mashed bananas

1 tsp vanilla

Mix dry ingredients together EXCEPT sugar.

Cream shortening and sugar with mixer, add eggs and buttermilk, stir in bananas. Mix in dry ingredients on low speed 30 seconds, then 3 minutes on high speed.

Spray pan and bake at 350º or until cake springs back. *Makes 24 cupcakes or two 9” round pans or one 13 x 9” pan. (20 minutes for cupcakes, 30 minutes for 9” pans and 45 minutes for 13 x 9” pan.)

banana cake

4 eggs

¾ cup oil

2 cups sugar

12 oz Gerber baby food #3

2 cups gluten-free flour mix

1 tsp salt

2 tsp baking soda

2 tsp cinnamon

½ cup ground walnuts

Beat eggs, oil and sugar. Add baby food.

Mix the flour, salt, baking soda and cinnamon. Add to the carrot mixture.

Add walnuts and bake in 13 x 9” pan at 350º for 40 minutes.

carrot cake

1 cup creamy peanut butter

¾ cup sugar

1 large egg

1 tsp baking soda

¼ tsp salt

Sugar for rolling

Combine all ingredients. Take tablespoons of dough and form into balls. Roll in sugar.

Place ball on baking sheet and flatten with fork.

Bake cookies at 350º for 10-12 minutes.

peanut butter cookies

❤❤❤

½ cup water

1 tsp kosher salt

¾ cup sugar

18 oz bittersweet chocolate

1 cup unsalted butter, cut into pieces

6 large eggs

1 tsp vanilla

Preheat oven to 300º. Grease a 10” round pan and dust with cocoa powder. Set aside.

In a small pan combine water, salt and sugar and cook over medium heat until dissolved. Set aside.

In a double boiler, melt the chocolate and pour into a mixing bowl. Add the butter one piece at a time until fully incorporated. Add the hot water and sugar mixture. Add 1 egg at a time mixing until fully incorporated.

Pour batter into prepared pan and spread evenly. Place pan in a water bath and bake until the torte puffs slightly and toothpick inserted in the center comes out clean, about 25 – 35 minutes. Remove from oven. Let stand for 30 minutes. Refrigerate.

flourless chocolate

torte

3 cups heavy cream

8 oz peanut butter

½ cup sugar

1 vanilla bean

4 gelatin sheets (silver)

Bring cream, vanilla bean, peanut butter and sugar to a boil. Place gelatin sheets over a bowl of ice water and let stand for 5 minutes to soften. Remove the cream mixture from the heat and add the softened gelatin sheets; let cool slightly. Pour the cream mixture into ramekins, dividing equally. Cover and refrigerate; chill until set.

peanut butter panna cotta

¼ cup unsalted butter, room temperature

¾ cup all natural peanut butter (creamy or chunky)

2 large eggs

¾ cup packed light brown sugar

1 teaspoon vanilla extract

½ cup quinoa flakes or quinoa flour

½ cup brown rice flour

1 teaspoon baking powder

¹/3 cup mini semi-sweet chocolate chips

Optional toppings: shredded coconut and Craisins®.

Preheat oven to 350º. Line the bottom of an 8” square pan with parchment paper.

Beat butter and peanut butter until creamy. Add in eggs, brown sugar and vanilla. Blend in quinoa flakes, brown rice flour and baking powder. Fold in chocolate chips.

Spread batter into prepared pan, flattening top evenly.

Bake 25 minutes. Cool 30 minutes. Cut into squares.

peanut butter quinoa bars