For the many millions of sufferers of the auto-immune disorder coeliac disease, eating a pepperoni pizza, chocolate cake, pasta or anything containing wheat can trigger a range of unpleasant symptoms.
But the editors of The Cooking Light Gluten-Free Cookbook, with 150 recipes ranging from spaghetti and meatballs to chicken-fried steak, show that eating wheat-free (that is, free of gluten – a protein commonly found in wheat, rye and barley) need not be bland or boring.
Contributing editor and New York City-based nutritionist Janine Whiteson spoke to Reuters about eating wheat-less without sacrifice, stocking a gluten-free kitchen and exploring exotic grains.
Q: What was the reason for doing a gluten-free cookbook?
A: For several million people, gluten is toxic. It affects the small intestine and causes inflammation. About one out of 100 people have coeliac disease or other wheat intolerances. It’s a big problem.
How did Cooking Light arrive at these recipes?
These are 150 of our tried and tested recipes. We just changed them with a gluten-free pantry.
What’s the biggest problem encountered in eliminating wheat from a diet?
There’s wheat in so many things, from salad dressings to cough syrup, even the adhesives in envelopes.
Is there any nutritional downside to not eating wheat?
Not at all. A lot of grains are actually higher in fibre, vitamins and minerals than wheat. Of course you do have to get in your fruit and vegetables. I always say shop the perimeters of the aisles of a supermarket. That’s where the fresh fruits, vegetables and the dairy products are.
What are the essentials of a gluten-free pantry?
The spices, the condiments, baking essentials like corn starch, corn-meal, gluten-free flour blends and baking power. Beans are an important staple in the gluten-free pantry, as are legumes, tofu and dairy products.
What are some grains used in place of wheat?
Quinoa is extremely high in fibre, protein, minerals and vitamins. We use buckwheat, which is not a wheat but a grain, and millet. Amaranth, an ancient grain from Mexico, is high in fibre and protein. Teff, a tiny grain from Africa, has a ton of vitamins and minerals.
Is it more complicated to cook with these ingredients?
No, but you really have to be careful how long you cook a rice pasta, or quinoa pasta. Gluten-free pastas get sticky or mushy if overcooked. You have to read the directions. You have to cook al dente. We’ve included all of that in the cookbook. – Reuters
Portobello and black bean quesadillas
Sautéed Portobello mushrooms are delicious in ragouts; as a topping for polenta or pizza; or as a filling for fajitas, tacos or quesadillas. The Portobello stands up to the robust flavours in these quesadillas, all the while preserving its sturdy texture.
Ingredients:
4 gluten-free tortillas
butter-flavoured cooking spray
2 Portobello caps, chopped
2 tablespoons light balsamic vinaigrette (check for gluten)
1 cup canned no-salt-added black beans, rinsed and drained
1 can diced pimiento, drained
1 cup shredded reduced-fat 4-cheese Mexican blend cheese
¼ cup thinly sliced green onions
fresh salsa (optional) (check for gluten)
reduced-fat sour cream (optional)
Method:
1. Stack tortillas; microwave at HIGH for a minute. Leave in microwave to keep warm while preparing the filling.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms; sauté for two minutes or until tender. Add vinaigrette, beans, and pimiento; cook for two minutes or until liquid evaporates, stirring constantly. Mash bean mixture slightly with a potato masher.
3. Spoon about a third of a cup of bean mixture onto each tortilla. Sprinkle evenly with cheese and onions. Fold tortillas in half.
4. Wipe skillet with paper towels; heat over medium heat. Coat pan with cooking spray. Place two quesadillas in pan; cook three minutes on each side or until golden and cheese melts. Repeat procedure with remaining two quesadillas. Cut each quesadilla into three wedges.
5. Serve immediately with salsa and sour cream, if desired. - Cape Times