The Complete Idiot's Guide to Gluten Free Cooking
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Contents
Part 1: Gluten-Free Basics ...................................................... 1
1 First Steps to Gluten Free .......................................... 3
What on Earth Is Gluten? ............................................................. 3
Without Wheat, What Do I Eat? ................................................. 4
Discovering Hidden Gluten .......................................................... 5
Just How Gluten Free Is It? ........................................................ 6
Check and Double-Check.............................................................. 7
Beware of Cross-Contamination................................................... 8
Ensuring Your Gluten-Free Success ............................................. 9
2 Your Gluten-Free Kitchen .......................................... 11
Stocking Your Gluten-Free Pantry ............................................. 11
Naturally Gluten-Free Foods ..................................................... 13
Off-the-Shelf Helpers ................................................................ 13
Alternative Cook’s Fabulous Foolproof Flour Mix ...................... 13
Nuts About Milk and Butter ..................................................... 13
Fats, Oils, and Ghee .................................................................. 14
Making Substitutions................................................................... 14
Alternative Cook’s Fabulous Foolproof Flour Mix ...................... 15
Almond Milk ............................................................................. 16
Nut Milk................................................................................... 16
Seed Milk .................................................................................. 17
Cashew Butter ........................................................................... 18
Part 2: Bountiful Breakfasts and Breads ............................19
3 Quick Weekday Breakfasts....................................... 21
Introducing New Foods at Breakfast .......................................... 21
All-in-One Omelet .................................................................... 22
Scrambled Egg Wraps ................................................................ 23
Granola Breakfast Bars ............................................................. 24
High-Protein Breakfast Shake ................................................... 25
Start-the-Day-Right Smoothie .................................................. 26
Creamy Quinoa Porridge........................................................... 27
Cornmeal Grits with Blueberries ............................................... 28
Peanut Butter Creamed Rice...................................................... 29
Waffles with Raspberries............................................................ 30
Pancakes with Apple Cinnamon Topping .................................... 31
iv The Complete Idiot’s Guide to Gluten-Free Cooking
4 Weekend Breakfast Specials....................................33
Enhancing Flavor ......................................................................... 33
Make Mine a Double ................................................................... 34
Overnight Oats.......................................................................... 34
Homemade Granola................................................................... 35
Crustless Mini-Quiches.............................................................. 36
Elegant Quiche .......................................................................... 37
Egg and Bean Burritos with Green Chiles ................................. 38
Fruity Blintzes .......................................................................... 39
Biscuits and Gravy..................................................................... 40
Cherry Pie French Toast ............................................................ 41
Gooey Cinnamon Rolls ............................................................... 42
5 Breakfast Breads and Muffins ................................. 43
Is That Gum in My Bread? .......................................................... 43
Mixing Things Up ....................................................................... 44
Peanut Butter Banana Bread..................................................... 45
Orange-Cranberry-Walnut Bread ............................................. 46
Apricot Almond Quick Bread ..................................................... 47
Lemon Bread ............................................................................. 48
Pecan Date Bread ...................................................................... 49
Cinnamon Raisin Sunflower Seed Bread.................................... 50
Rustic Seedy Bread ..................................................................... 51
Bran Muffins............................................................................. 52
Blueberry Yogurt Muffins.......................................................... 53
Maple Mocha Spice Muffins....................................................... 54
Part 3: Lunchtime! ................................................................ 55
6 Quick Lunches .............................................................57
How About My Place?.................................................................. 57
Quick and Easy Macaroni and Cheese ........................................ 58
Chicken Salad with Grapes and Slivered Almonds ..................... 59
Crab and Macaroni “Dilly” Salad ............................................. 60
Albacore White Bean Salad ....................................................... 61
Tuna Pasta Salad with Sweet Pickles ......................................... 62
Dilly Salmon and Pea Pasta Salad............................................. 63
Stuffed Avocados........................................................................ 64
Sloppy Joes................................................................................. 65
Pizza Burgers............................................................................ 66
Salmon Burgers ......................................................................... 67
Contents v
7 Packing Your Lunchbox ........................................... 69
Fortify Your Lunchbox ................................................................ 69
Stuffed Grape Leaves................................................................. 70
Tortilla Chips with Almond Butter and Dates ........................... 71
On-the-Go Quesadillas .............................................................. 72
California Rolls.......................................................................... 73
Spinach and Turkey Roll-Up...................................................... 74
Deviled Eggs.............................................................................. 75
Meat-Lover’s Special Mini Pizzas ............................................. 76
Veggie Special Mini Pizzas ........................................................ 77
8 Dips, Spreads, Salsas, and Sauces..........................79
Let’s Take a Dip ........................................................................... 79
Sandwich Anyone? ....................................................................... 80
A Word on Purchased Sauces...................................................... 80
White Bean “Ranch” Dip .......................................................... 81
Spicy Warm Pinto Dip .............................................................. 82
Fiesta Chopped Avocado Dip ...................................................... 83
Fresh Cranberry Relish .............................................................. 84
Excellent Egg Salad ................................................................... 85
Fancy Tuna Salad ...................................................................... 85
Olive Tapenade .......................................................................... 86
Cilantro Tomato Salsa ............................................................... 87
Honey Mustard Sauce ................................................................ 88
Creamy Dill Sauce ..................................................................... 88
Asian Sauce ............................................................................... 89
Sweet and Sour Sauce ................................................................ 90
9 Hearty Soups and Stews ........................................... 91
A Little Soup Lore ....................................................................... 91
Speeding It Up.............................................................................. 92
Pumpkin Apple Soup ................................................................. 93
Cream of Celery Soup ................................................................ 94
Chunky Cream of Tomato Soup ................................................. 95
Gazpacho ................................................................................... 96
Tomato Lentil Soup ................................................................... 97
Tomato Seafood Chowder ........................................................... 98
Tortilla Soup ............................................................................. 99
Fast, Spicy Chicken Soup ......................................................... 100
Garbanzo Bean, Spinach, and Rice Soup .................................. 101
vi The Complete Idiot’s Guide to Gluten-Free Cooking
Fast Pork and Hominy Stew .................................................... 102
Authentic-Style Pork and Hominy Posole ................................. 103
10 Satisfying Snacks ......................................................105
Naturally Gluten-Free Snacks................................................... 105
Honey “Graham” Crackers ...................................................... 106
Poppy Seed Crackers................................................................. 107
Rice Crisps ............................................................................... 108
Cheese Sticks ............................................................................ 109
Peanutty Popcorn Balls ............................................................ 110
Herbes de Provence Puffed Corn ...............................................111
Toasted Worcestershire Almonds................................................111
Sugared Pecans ........................................................................ 112
Cajun Cereal Snack Mix ......................................................... 113
Crispy Cinnamon Tortillas .......................................................114
Sweet Peanut Butter Dip with Apple ........................................115
Bacon-Wrapped Water Chestnuts..............................................115
Simple Guacamole ....................................................................116
Part 4: What’s for Dinner? .................................................. 117
11 Beef and Pork Dishes ...............................................119
Choosing Your Cut .....................................................................119
Boosting Flavor .......................................................................... 120
Elsa’s Beef Tips and Mushrooms .............................................. 121
Slow Cooker Pot Roast ............................................................. 122
Slow Cooker BBQ Beef with Beer............................................. 123
Spicy Beef Chili........................................................................ 124
Beef and Macaroni Skillet Supper............................................ 125
Beef Tacos ................................................................................ 126
Biscuit Beef Stew ..................................................................... 127
Steak with Red and Green Peppers........................................... 128
Slow Cooker Pulled Pork.......................................................... 129
Pork Chops with Cornbread Stuffing ....................................... 130
Pork Medallions with Apples and Almonds............................... 131
Sweet and Sour Pork ............................................................... 132
Brown Sugar and Honey Glazed Ham .................................... 133
Quick Ham and Butter Beans .................................................. 134
Contents vii
12 Chicken and Turkey Dishes .................................... 135
Gluten-Free Breading ................................................................ 135
Time-Saving Tips ...................................................................... 136
Fast Chicken Fajitas................................................................. 137
Cranberry Chicken .................................................................. 138
Chicken and Dumplings ........................................................... 139
Elegant Chicken Della Robbia .................................................. 140
Almond-Crusted Lemon Chicken ............................................. 141
Chicken Nuggets ...................................................................... 142
Arroz con Pollo ..................................................................... 143
Chicken Satay .......................................................................... 144
Turkey Piccata ......................................................................... 145
Tipsy Turkey with Mushrooms................................................. 146
Roasted Turkey Breast with Fresh Herbs .................................. 147
Turkey with White Wine Sauce ............................................... 148
Turkey with Green Beans and Shell Pasta................................ 149
Turkey Pot Pies........................................................................ 150
13 Fish and Seafood Dishes ......................................... 151
Many Methods of Cooking ....................................................... 151
Seafood Shopping Tips .............................................................. 152
Snapper Vera Cruz.................................................................. 153
Orange Roughy in Parchment .................................................. 154
Oven-“Grilled” Salmon............................................................155
Almond-Crusted Sole with Tarragon....................................... 156
Tuna Tetrazzini ...................................................................... 157
Halibut Kebobs......................................................................... 158
Marinated Shrimp Kebobs ....................................................... 159
Scallops with Asparagus ........................................................... 160
14 Pizza, Pasta, Noodles, and More ............................161
Making Homemade Delicious!...................................................161
Homemade Pizza Dough ......................................................... 162
Meatball Calzones.................................................................... 163
Homemade Egg Noodles .......................................................... 164
Homemade Ravioli Dough ........................................................165
Stuffed Ravioli......................................................................... 166
Mark’s Lasagna ....................................................................... 167
Shrimp with Penne and Fresh Dill .......................................... 168
Linguine with White Wine Mushroom Sauce .......................... 169
viii The Complete Idiot’s Guide to Gluten-Free Cooking
Spaghetti and Meatballs ........................................................... 170
Marinara Sauce....................................................................... 171
15 Vegetarian Main Dishes ........................................... 173
Plant-Based Protein .................................................................... 173
Vegetarian Chili ...................................................................... 174
Hearty White Soup ..................................................................175
Baked Macaroni and Cheese ..................................................... 176
Chile Relleno Casserole ............................................................. 177
Zippy Taco Salad ..................................................................... 178
Soba Noodle Soup..................................................................... 179
Part 5: Super Sides .............................................................. 181
16 Breads, Grains, and Rice ......................................... 183
A Grain-Cooking Primer .......................................................... 184
Easy Sandwich Bread............................................................... 185
Dinner Rolls ............................................................................ 186
Sandwich Buns ........................................................................ 187
Quinoa Tabbouleh .................................................................... 188
Curried Quinoa Salad with Peas ............................................. 189
Spanish Rice............................................................................. 190
Savory Teff Pilaf with Mushrooms .......................................... 191
Nutty Wild Rice Pilaf with Cranberries .................................. 192
“Dirty” Cajun Rice .................................................................. 193
Bread-Stuffed Mushrooms....................................................... 194
Pan-Fried Polenta ................................................................... 195
Sweet Cornbread...................................................................... 196
Cornbread Stuffing.................................................................. 197
Crunchy Croutons.................................................................... 198
17 Corn, Potato, and Bean Dishes..............................199
All About Beans.......................................................................... 199
Corn, Potato, and Green Chile Stew........................................ 201
Creamed Corn ......................................................................... 202
Veggie Potato Patties ................................................................ 203
Roasted Potatoes, Carrots, and Onions ..................................... 204
Herbed New Potatoes ............................................................... 205
Cinnamon Sweet Potato Fries .................................................. 206
Baked Beans with Apples.......................................................... 207
Contents ix
Savory Pintos........................................................................... 208
Lively Lima Beans with Summer Squash ................................ 209
18 Delightful Veggie Sides............................................ 211
The Vegetable Challenge............................................................211
Serve It Up!................................................................................. 212
Green Beans with Slivered Almonds ........................................ 213
Roasted Beets with Fresh Tarragon and Garlic......................... 214
Stewed Tomatoes ...................................................................... 215
Balsamic Carrots with Shallots ................................................ 216
Zucchini and Onions ................................................................ 217
Stir-Fried Bok Choy ................................................................ 218
Sensational Spinach ................................................................. 219
Eggplant with Teriyaki Mushroom Sauce ................................ 220
Lemon-Sesame Broccoli and Cauliflower.................................. 221
Tangy Cooked Cabbage............................................................. 222
19 Sensational Salads................................................... 223
Corn and Black Bean Fiesta Salad ........................................... 224
Broccoli and Tomato Salad with Mustard Dressing .................. 225
Spinach Salad with Raspberries and Pine Nuts........................ 226
All-American Coleslaw ............................................................ 227
Dilly Apple Cucumbers ............................................................ 228
Grape Tomato and Basil Salad ................................................ 229
Minty Carrot Slaw.................................................................. 230
Pickled Beets ............................................................................ 231
Garlic and Lemon Asparagus................................................... 232
Snow Pea Salad with Toasted Sesame Dressing ........................ 233
Fennel and Jicama Toss ........................................................... 234
Part 6: Sweet Treats ........................................................... 235
20 Cookies, Brownies, Bars, and More ..................... 237
Make Ahead, Freeze Ahead ....................................................... 237
Chocolate-Chip Cookies ............................................................ 238
Saturday Night Brownies......................................................... 239
Chocolate-Filled Chocolate Tortillas.......................................... 240
Chocolate-Covered Peanut Butter Clusters............................... 241
Spice Cookies ............................................................................ 242
Vanilla Cookies ........................................................................ 243
x The Complete Idiot’s Guide to Gluten-Free Cooking
Apricot-Almond Squares .......................................................... 244
“Apple Pie” Date Bars.............................................................. 245
No-Bake Granola Stacks.......................................................... 246
21 Cakes and Cupcakes ............................................... 247
The Secret Binder ...................................................................... 247
Go Ahead and Take the Cake ................................................... 248
A Beautiful Array of Icings........................................................ 248
Indulging Chocolate Cake......................................................... 249
Yellow Cake ............................................................................. 250
Pineapple Upside-Down Griddle Cake ..................................... 251
Carrot Cake............................................................................. 253
Swirled Coffee Cake................................................................. 254
Apple-Spice Cupcakes............................................................... 255
White Icing.............................................................................. 256
Cream Cheese Vanilla Icing ..................................................... 257
Meringue Icing ........................................................................ 258
Peppermint Stick Icing ............................................................. 259
Caramel Icing .......................................................................... 260
22 Fancy Fruit Desserts ................................................ 261
Flaming Fruit ............................................................................. 261
Crust from Cookies.................................................................... 262
Pumpkin Custard .................................................................... 263
Whipped Banana “Ice Cream” ................................................. 264
Banana and Pineapple Flambé ................................................. 265
Creamy Cherry Rice Custard ................................................... 266
Baked Apple and Pear Crisp .................................................... 267
Black Cherry Pie with Kirsch ................................................... 268
Peach Cobbler........................................................................... 269
Glazed Strawberry Pie ............................................................ 270
Vanilla Cookie Crust................................................................ 271
Basic Piecrust........................................................................... 272
23 Jazzing Up Store-Bought Mixes........................... 273
Changing It Up .......................................................................... 273
Chocolate Mini-Mints.............................................................. 274
Chocolate-Raspberry Layered Bars ........................................... 275
Chocolate-Chip Cookie Blondies................................................ 276
Naughty Parfaits ..................................................................... 277
Strawberry Surprise Cupcakes ................................................. 278
Seedy Dinner Rolls ................................................................... 279
Contents xi
Appendixes
A Glossary ...................................................................... 281
B Gluten Free Off the Shelf....................................... 295
C Menu Plans ................................................................ 299
Index ........................................................................... 307
Introduction
Avoiding gluten may seem daunting at first, especially when you think about all
the foods and ingredients you have to give up, but hold on. You’re about to be very
pleasantly surprised at how easy and delicious gluten-free cooking can be.
As you read the following chapters, you’ll quickly discover that gluten-free cooking
and eating doesn’t mean you have to forego your favorite foods. You’ll be able to
enjoy many, if not most, of the foods you’re accustomed to eating—just without the
gluten.
Packed with more than 200 recipes, The Complete Idiot’s Guide to Gluten-Free Cooking
helps you create delicious, gluten-free meals you’ll love. (In fact, you can serve these
dishes to even those who can tolerate gluten—I bet they won’t even know the differ
ence!) And because gluten and dairy sensitivities often go hand-in-hand, I give you
tips throughout for kicking the dairy to the curb, too.
I hope you enjoy the recipes and meal plans in this book. I wrote it with the hope that
the newly diagnosed gluten intolerant would see how easy it is to follow a gluten-free
diet and so gluten-free veterans would discover some fresh, new ideas.
I’ve been gluten free for more than 5 years and dairy free for more than 20. It’s defi
nitely worth the effort of restructuring some of my foods when I consider how much
better I feel gluten and dairy free. I wish you similar results!
How This Book Is Organized
This book is divided into six parts:
Part 1, Gluten-Free Basics, explains what gluten is and what you need to know
about cooking and eating gluten free. You’ll learn what types of flours you need, how
to stock your kitchen, how to read labels when purchasing foods, and how to avoid
cross-contamination in your kitchen.
Part 2, Bountiful Breakfasts and Breads, offers you lots of recipes for what most
people consider the most difficult gluten-free meal. Part 2 shows you how to make
quick breakfasts for every day as well as breakfasts for slower-paced weekend break
fasts and brunches.
Part 3, Lunchtime! includes an array of good-for-you lunches, whether you have
kitchen time to prepare your meal or for on-the-go lunches. From soups to sand
wiches to snacks, you’ll love these lunchtime treats.
xiv The Complete Idiot’s Guide to Gluten-Free Cooking
Part 4, What’s for Dinner? gives you loads of mouthwatering answers for this daily
question. Traditional meaty favorites as well as very-veggie dishes are included, all
gluten free. Feeling adventurous? You’ll really have fun with the homemade pasta and
pizza recipes.
Part 5, Super Sides, contains recipes to augment your gluten-free meals. From pastas
to veggies, you’ll love filling your plate with these side dishes.
Part 6, Sweet Treats, shows you how to make delicious, gluten-free treats your
whole family will enjoy. (You don’t have to tell them they’re gluten free!)
*Foods to Watch Out For
Throughout the book, you’ll see some asterisks (*) next to certain foods or ingredi
ents. I’ve included these to warn you to check the food’s ingredients before eating.
Some might contain hidden (or not-so-hidden) gluten. For example, some brands of
soy sauce, such as La Choy, don’t contain wheat or gluten, but many others do.
Get into the smart habit of reading all labels. Be especially wary of those foods
marked with an asterisk.
Extras
To help make your gluten-free journey a success, I’ve sprinkled additional informa
tion along the way. Here’s what to look for:
GLUTEN GAFFE
Heed these words of caution, and you’ll be better prepared to avoid acciden
tally eating gluten.
GLUTEN-FREE GAB
Look to these sidebars for definitions of words you might not be familiar with.
QUICK TIP
Check these sidebars for hints and tricks to make your gluten-free life easier.
Introduction xv
Acknowledgments
It is with deep gratitude that I want to thank my husband, Mark, my champion in
life. I also want to thank my Circle of Love and other friends who surrounded me
with their support and friendship to help me succeed with Alternative Cook, and my
PEO chapter, who has given sisterly love and support. A special thanks goes to my
mother and sister, who have endured my endeavors since day 1. And thank you, Scott.
Alternative Cook wouldn’t “be” without you.
Thank you to Marilyn Allen of Allen O’Shea Agency for introducing me to Alpha
Books and thank you to my editors: Tom Stevens, Christy Wagner, and Kayla
Dugger. It is great working with you. Your ideas have made this book a valuable
resource for the gluten-free population.
Special thanks to Dr. Stephen Wangen, the Gluten-Free Doctor and author of
Healthier Without Wheat for his endorsement on the cover. Dr. Wangen is a board
certified physician who specializes in digestive disorders and food allergies. He is a
founder of the Irritable Bowel Syndrome Treatment Center.
Special thanks to Peter Reinhart, CCP (the author of 8 books including The Bread
Baker’s Apprentice and four-time James Beard Award winner), for his endorsement
on the cover. He is a full-time Chef on Assignment at Johnson & Wales University
where he teaches courses on baking, food, and culture.
And of course, thank you reader, for adopting a diet that could positively influence
your lifestyle.
Special Thanks to the Technical Reviewer
The Complete Idiot’s Guide to Gluten-Free Cooking was reviewed by an expert who
double-checked the accuracy of what you’ll learn here, to help us ensure that this
book gives you everything you need to know about cooking without gluten. Special
thanks are extended to Jennifer S. Anderson.
Trademarks
All terms mentioned in this book that are known to be or are suspected of being
trademarks or service marks have been appropriately capitalized. Alpha Books and
Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a
term in this book should not be regarded as affecting the validity of any trademark or
service mark.
xvi The Complete Idiot’s Guide to Gluten-Free Cooking
Disclaimer
The instruction, methods, meals, recipes, and foods recommended or described in
this book are not specific to any one individual’s medical condition or circumstance
and should not be construed as a medical diagnosis or treatment for a particular
ailment or condition or deemed a substitute for professional medical advice. Although
the author has endeavored to ensure the accuracy and completeness of the informa
tion in this book, neither the author nor the publisher assumes any responsibility for
errors, inaccuracies, omissions, or inconsistency herein. Recipes are designed to be
followed exactly as written. You should seek medical advice before beginning any new
dietetic regimen and obtain an “approved” food list from your nutritionist and doctor
for your individual condition. Because the ingredients of processed foods can change
without warning, it is very important to read all ingredient lists each time, before
consumption, to ascertain whether a product fits within your recommended dietary
guidelines and is on your “approved food list.”
