Celiac Disease Diagnosis Doesn’t Have to Mean a Life of Boring Meals
by RYAN MILEJCZAK
About 1% of the world population, including 2 million Americans, suffer from Celiac disease or a gluten allergy. These conditions cause a sensitivity to gluten, a protein found in wheat, barley, and rye, and consuming it leads to an immune response, causing inflammation and symptoms like diarrhea, bloating, gas, and fatigue. Thankfully, treatment is simple: avoiding gluten.
However, this can be easier said than done, as gluten is found in many popular foods. Some common substitutes include:
- Pasta: Substitute traditional wheat pasta with rice noodles, soba (Japanese buckwheat noodles; ensure they’re 100% buckwheat), or noodles made with legumes or veggies
- Flour: A huge variety of alternative flours are available; one of the best options is cassava flour, but other options include almond, amaranth, buckwheat, and chickpea flours.
- Soy Sauce: Soy sauce contains wheat, and as such, gluten. You can sub it for tamari, a nearly identical sauce made without wheat, or use coconut aminos.
While cutting gluten out of your diet can take some getting used to it, it doesn’t mean you can’t still enjoy delicious meals. Since May is Celiac Disease Awareness Month, we’re sharing some gluten free recipes to get you started.
Gluten Free Flour Blend + GF Pizza Recipe
Adapted from Let Them Eat Gluten Free Cake
(Note: if you don’t have a scale, 250 grams is about a cup)
Flour Blend Ingredients
- 285g potato starch
- 250g superfine white rice flour
- 75g tapioca starch
- 75g whey protein isolate
- 15g xanthan gum
Pizza Ingredients
- 3 cups flour blend
- 1 ½ tsp xanthan gum
- 1 tbsp whole psyllium husks, or 1 ½ tsp powder
- 1 tbsp instant yeast
- 1 tsp salt
- 1 ¾ cup water
- 2 tbsp olive oil
- 1 tbsp honey
Instructions
To make flour blend, combine ingredients in a large container with a tightly sealing lid and shake vigorously, then remove the lid and whisk to finish combining.
To make the pizza, combine dry ingredients in a stand mixer with a dough hook and whisk to combine. Then, add water, honey, and olive oil and mix on low until just combined. Then, mix on medium-high five minutes. Scrape and mound the dough into a large heap, cover, and let proof until doubled in size, 1-2 hours. Refrigerate overnight.
On a heavily floured surface, remove the dough and knead until fairly smooth, adding more flour as needed. Cut dough into three to four 6oz pieces, then roll out each into a 10 inch round. Cover and set aside.
Place a pizza stone in the middle oven rack and preheat to 500F for at least 30 minutes. Uncover dough, top with sauce, cheese, and desired toppings, and slide onto the pizza stone using a pizza paddle. Cook for 6-8 minutes until crust is set and toppings are melted.
Zucchini Spaghetti
Adapted from Chef Savvy
Ingredients
- 4 zucchinis, cut into thin noodles with a spiralizer
- 1 tbsp olive oil
- ½ cup onion, chopped
- 4 cloves garlic, minced
- 1 ½ cups crushed tomatoes
- ⅛ tsp dried oregano
- ⅛ tsp red pepper flakes
- 1 tbsp basil, chopped
- Salt and pepper to taste
Instructions
In a large saucepan over medium heat, add onions and cook 2-3 minutes until tender. Add garlic and cook an additional minute. Next, add in crushed tomatoes, oregano, and red pepper flakes. Simmer for 10 minutes. Add zucchini noodles to sauce and cook 2-3 minutes until tender. Stir in basil, salt, and pepper, and serve.
Gluten Free Oat Waffles
Adapted from Cookie and Kate
Ingredients
- 1 ½ cups oat flour
- 2 tsp baking powder
- ½ tsp salt
- ¾ cup room temperature milk
- 5 tbsp unsalted butter, melted
- 2 large eggs
- 2 tbsp maple syrup
- 1 tsp vanilla extract
- Pinch cinnamon
Instructions
In a mixing bowl, whisk together all dry ingredients. In a separate bowl, whisk together all wet ingredients. Combine wet and dry ingredients and stir with a large spoon until just combined (batter should still be a little lumpy). Let rest 10 minutes, then preheat waffle iron to medium-high.
Lightly stir batter, then pour onto heated waffle iron and close the lid. Cook until deeply golden and crisp, then transfer to a baking sheet to cool. Repeat with remaining batter, then serve with maple syrup.