Betty Crocker Gluten-Free Cooking

290 Pages·2012·115.25 MB·English

by  Wiley

Gluten-Free Cooking
John Wiley & Sons, Inc.
What is Gluten? 1
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Library of Congress Cataloging-in-Publication Data
Betty Crocker gluten-free cooking.
p. cm.
Includes index.
ISBN 978-1-118-14607-1 (pbk.); ISBN 978-1-118-19945-9 (ebk);
ISBN 978-1-118-19946-6 (ebk); ISBN 978-1-118-19947-3 (ebk)
1. Gluten-free diet--Recipes. 2. Cookbooks. I. Crocker, Betty. II. Title: Gluten-free cooking.
RM237.86.B48 2012
641.5’63--dc23
2011049007
The Betty Crocker Kitchens seal guarantees
success in your kitchen. Every recipe has Manufactured in the United States of America
been tested in America’s Most Trusted
Kitchens™ to meet our high standards of 10 9 8 7 6 5 4 3 2
reliability, easy preparation and great taste.
Cover photos: Clockwise: Oven-Baked Chicken, p. 87; Blueberry Pancakes, p. 47; Lemon
Lover’s Cupcakes with Lemon Buttercream Frosting, p. 208; Sandwich Bread, p. 150; Quick
FIND MORE GREAT IDEAS AT Pizza, p. 80; Orange-Chocolate Cake with Ganache Glaze, p. 183
2 Betty Crocker Gluten-Free Cooking
Dear Friends,
It’s hard to imagine what it is like living without pizza, pancakes or a tasty sandwich for
lunch. But for the millions who cannot eat foods with gluten—the protein found in wheat,
barley, rye and some oats—it’s a challenge they face every day.
Knowing there’s a need for tasty recipes made with gluten-free ingredients, such as
Betty Crocker® Gluten Free Cake Mixes, Bisquick® mix or Chex® cereal, we contacted
Silvana Nardone, (see foreword on page 4) author of Cooking for Isaiah: Gluten-Free &
Dairy-Free Recipes for Easy, Delicious Meals and Jean Duane, author of Bake Deliciously!
Gluten and Dairy Free Cookbook. They teamed up with the Betty Crocker® Kitchens to
develop recipes for those who need to (or choose to) follow a gluten-free diet.
The best part is these recipes are delicious for the whole family. We triple-tested all of
them in the Betty Crocker® Kitchens to make sure you can easily make them at home.
Enjoy family favorites like banana bread, dinner rolls, even homemade pizza and
amazing desserts. Check out our guide to Safe to Consume Gluten-Free Ingredients
and Easy to Overlook Sources of Gluten plus Tips for Working with Gluten-Free
Ingredients. Also, visit GlutenFreely.com for a list of more than 300 gluten-free
products, hear from our bloggers, sign up for our free monthly newsletter, and save
on over 400 delicious gluten-free foods that can
be shipped right to your door, many of which are
found in these recipes! Our mission is simple: To
help you live a delicious life, gluten freely.
Warmly,
FOREWORD
It’s a brand new gluten-free world out
there—a reality that could only be
achieved by committing to improve
the texture and flavor of every single
gluten-free meal and dessert that comes
out of our kitchens.
I’m happy to be part of this
transformation, along with my friends
at Betty Crocker and fellow cookbook author, Jean Duane. Together, we have
dedicated ourselves to recreating all of our family’s favorite foods—one recipe
at a time.
In Betty Crocker Gluten-Free Cooking, we share our personal cooking and baking
secrets, so you can live your life as you’ve always imagined—with a table
overflowing with satisfying food the whole family can enjoy. Imagine eating fluffy
pancakes, crusty pizza and flaky pie again—no worry, no guilt. They’re all here in
this cookbook.
Now, more than ever before, everything you’ve hoped for is within your reach.
Love,
Silvana Nardone
Author of Cooking for Isaiah:
Gluten-Free & Dairy-Free
Recipes for Easy, Delicious Meals
Contents
What Is Gluten? 6
1 Appetizers & Snacks 16
2 Breakfast 44
3 Meals 76
4 Breads & Sides 128
5 Desserts & More 178
Safe to Consume 280
ready to eat in 30 minutes
quick
or less
Metric Conversion Guide 281
Index 282
easy prep time of 15 minutes
or less
main dishes with 10g of fat or
lowfat
less, all other 3g of fat or less
What Is Gluten?
Gluten is a protein naturally found in certain grains such as wheat, barley, rye and some
oats. Consequently any foods that are made with these grains also contain gluten—that
includes foods such as bagels, breads, cakes, cereals, cookies, crackers, pasta, pizza and
more.
Who Should Avoid Gluten? thrive), gastrointestinal issues (constipation/diarrhea,
abdominal pain), fatigue and irritability. Adults tend to
About three million Americans suffer from an inherited have a variety of symptoms—only some of which may be
autoimmune disorder called celiac disease (or celiac sprue). gastrointestinal—making celiac disease often difficult to
The disease affects the digestive process of the small diagnose. Celiac disease runs in families. That means if
intestine and is triggered by the consumption of gluten. you have celiac disease, your children and siblings are at
higher risk for having the disease and must be tested for
If you are affected by celiac disease, eating gluten or
the condition.
gluten-containing foods triggers an autoimmune reaction
that leads to inflammation and damage to the lining of the Screening for celiac disease can be done through both
small intestine called the mucosa (where foods go after genetic and antibody tests. The genetic test tells if you
they have been eaten and digested). This damage makes have the genes that lead to the development of celiac
it very difficult for your body to absorb nutrients from the disease. This test is also good to rule out the disease.
foods you eat. Over time, a damaged small intestine can The antibody blood test will show if your body is
lead to malnourishment and other possible complications responding in a negative way to gluten. A positive result
such as loss of bone density, iron deficiency anemia, for either type of test requires follow-up for a diagnosis.
villous atrophy (flattening of the finger-like villi that An endoscopic biopsy (a tissue sample taken from the
stick out from the mucosa and help with absorption), small intestine villi) is necessary to confirm the diagnosis
gastrointestinal and neurological symptoms and quality of celiac disease.
of life issues. If you have celiac disease, the only
treatment is to follow a gluten-free diet—that is, to avoid What Is Gluten Sensitivity?
all foods containing gluten. For most people, following
this diet will heal existing intestinal damage and prevent Gluten may also be avoided by those who are sensitive
further damage. to it, or make a personal choice to avoid it. Non-celiac
gluten sensitivity is the name used to describe someone
How to Know If It’s Celiac who tests negative for celiac disease, but whose
symptoms subside when they eliminate gluten from their
Disease?
diet. Scientific evidence supports that gluten sensitivity
not only exists—but is quite different from celiac disease.
Celiac disease affects people differently. There are
hundreds of signs and symptoms of celiac disease, yet Science shows that the immune reaction to gluten
many people with celiac disease have no symptoms sensitivity is indeed different from the immune reaction
at all. Symptoms of celiac disease are varied. For to celiac disease, though some of the symptoms may
example, you might have diarrhea and abdominal be similar. There are no definitive tests to determine if
pain, while someone else might develop infertility or you or someone in your family has non-celiac gluten
anemia. Children tend to have more classic signs of sensitivity—but experts recommend that if you think you
celiac disease, including growth problems (failure to are sensitive to gluten, you should be tested for celiac
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disease first. For now, eating a gluten-free diet is the only enough iron can lead to anemia, which can cause severe
treatment recommended for gluten sensitivity. weakness and fatigue. If you have iron-deficiency anemia
and celiac disease, eating foods rich in iron such as lean
Nutritional Considerations with red meats and fortified breakfast cereals—in addition to
taking a daily gluten-free multivitamin supplement with
Celiac Disease
iron—may be recommended.
Celiac disease presents a number of nutritional concerns
Whole Grains and Fiber
for those affected by it. If you have celiac disease and
you consume gluten, your immune system responds by Nine out of ten Americans don’t eat enough whole grains
attacking the small intestine and inhibiting the absorption or fiber. And even though the availability and variety of
of important nutrients into the body. gluten-free items is increasing, finding whole grain and
fiber-rich gluten-free foods can be challenging. The 2010
Following a gluten-free diet long term can improve
Dietary Guidelines for Americans recommend eating
a variety of outcomes related to bone density, iron
half of all grains as whole grains and eating more fiber-
deficiency anemia and more. However, managing celiac
containing legumes, vegetables, fruits and whole grains
disease is not just about eliminating gluten from your
as well.
diet. If you are affected with celiac disease, you must
take extra care to ensure that you get all the vitamins “Whole grain” means the complete grain kernel—bran,
and nutrients you need—particularly calcium, iron, fiber, germ, endosperm. Eating three servings or more of foods
whole grains and B vitamins. In many cases, a gluten-free made with whole grain each day as part of a healthy
vitamin and mineral supplement may be recommended diet may help protect heart health, manage weight and
to provide extra assurance that nutrition needs are being reduce risk for certain types of cancer and diabetes. If
met. If you or your child has celiac disease, a doctor, you are affected by celiac disease, you can easily add
dietitian or healthcare provider can help determine what is gluten-free whole grains such as brown rice, popcorn,
right for you or your family. quinoa (pronounced “keen wah”), buckwheat (which does
not contain wheat), amaranth and other gluten-free whole
Calcium & Vitamin D
grain products to help get the three servings of whole
grains recommended daily.
Calcium is an essential mineral for bone growth and
development—and it may not be absorbed properly in Fiber helps with digestion, laxation and a feeling of
people with celiac disease. Poor calcium absorption can fullness. People who eat more fiber tend to have
cause abnormal bone growth, a greater risk of broken healthier body weights; soluble fiber from oats and
bones, as well as painful bones and joints. Scientific fruits contributes to heart health—and can help lower
research trials and cross-sectional studies have shown cholesterol when eaten as part of a heart healthy diet.
reduced bone mineral content and reduced bone mineral There are many gluten-free grains that are excellent
density (osteopenia/osteoporosis) in untreated adults sources of fiber. Some examples include: buckwheat,
with celiac disease. Since vitamin D helps with calcium flaxseed, quinoa and amaranth. Beans (dry beans/
absorption, it is important for you to include gluten-free legumes), nuts, fruits and vegetables are also great
foods that are rich in calcium and vitamin D. foods to include to help meet the 25 to 35 grams of fiber
recommended daily for adults.
Iron
Iron is an essential mineral necessary for many important
functions in the body. It is part of hemoglobin—the
oxygen-carrying component of the blood. Not getting
WWhhaatt Iiss GGlluutteenn?? 77
B vitamins Easy-to-Overlook Sources
The changes to the small intestine make it difficult to of Gluten
absorb nutrients such as B vitamins, causing some
Some foods may contain gluten even though they don’t
level of deficiency to occur. B vitamins act as part of
seem like they might. Some frequently overlooked foods
co-enzymes—complexes that help support a number
or ingredients that may be sources of hidden gluten
of different functions in the body such as metabolism.
include:
Thiamin, riboflavin and niacin typically added to enriched
grains may be missing from gluten-free diets—as these
Barbecue sauce
grains are eliminated. Supplementing with pyridoxine
Broth
(vitamin B ), vitamin B and folic acid (vitamin B ) have
6 12 9 Candy
shown to improve deficiencies in celiac disease patients
Coating mixes
in recent studies. Check with your healthcare team to
Croutons
determine what is right for you or your child.
Flavorings
Healthful Gluten-Free Eating Gravies
Imitation bacon
Many foods are naturally free of gluten, unless it Imitation seafood (surimi)
was added during manufacturing or through cross
Marinades
contamination in your own kitchen. If you follow a gluten-
Medications and supplements that contain binders
free diet, you can enjoy a variety of foods including:
Panko (Japanese-style bread crumbs)
Beans and legumes Play-Doh®
Corn Processed meats
Eggs Rotisserie chicken
Flax Salad dressings
Fresh beef, lamb and pork Sauces
Fresh chicken and turkey Sauce mixes
Fresh fish and shellfish Seasonings
Fruits Soups
Lentils Soy sauce
Milk Sweet and sour sauce
Nuts and seeds Teriyaki sauce
Potatoes Thickeners
Quinoa Vegetarian meat substitutes
Rice and wild rice Wheat starch
Soy
Vegetables
88 BBeettttyy CCrroocckkeerr GGlluutteenn--FFrreeee CCooookkiinngg