The culinary temptations of the holidays are hard for anyone who's on any kind of diet, but if you're trying to stick to gluten-free foods, the holidays can be especially taxing.
People who avoid gluten usually need to do so for a variety of health ailments, any of which can totally kill the fun of your holidays. Gluten sensitivity can trigger fatigue, migraines, brain fog and serious stomach upset, writes Arthur Agatston, MD, in his book The South Beach Diet Gluten Solution. And ingesting one crumb-filled crabcake too many could send you from thankful to miserable in a matter of minutes.
Dr. Agatston has just come out with a companion to his guide to gluten-free living, The South Beach Diet Gluten Solution Cookbook, and in it are dozens of tips for avoiding gluten any day—and most especially during a food-focused holiday season. He shared with us some tips and recipes from the book, so you can have a happy, healthy and, of course, gluten-free Thanksgiving holiday.
4 Turkey Day Ingredients that Almost Certainly Contain Gluten
It's pretty obvious that rolls, stuffing and pie crusts are gluten-free diet bombs. But here are four other Thanksgiving staples that could be hiding gluten:
• Self-basting or "enhanced" turkeys. These easy-to-cook birds are injected with broth solutions that contain wheat and other gluten-containing additives (along with excessive levels of salt). Stick with a heritage-breed turkey from a local farmer or an organic turkey; organic prohibits the use of broth-solutions in poultry.
• Spice blends. Any pre-packaged spice mixture, such as pumpkin pie spice blends or poultry seasoning mixes, may contain wheat-based fillers.
• Pre-made gravy. Modified food starch is a common ingredient in processed gravies, where it's used as a thickener. Sometimes it's made from wheat.
• Store-bought broth, stock or boullion cubes. Certain brands can contain hydrolyzed wheat protein as a flavor enhancer.
More from Rodale News: 9 Sneaky Sources of Gluten
Start Cooking!
Once you've got your pantry stocked, break out the pots and pans! The following six recipes, adapted from The South Beach Diet Gluten Solution Cookbook, can stand in for any holiday-favorite. Double or triple the amounts, if needed, to feed your crowd.
Next: Easy Gluten-Free Salads
Salads
In many cases, salad dressings are sneaky sources of gluten, which is used in any number of additives to thicken mixtures or enhance flavor. These two tasty salads need no pre-made dressing, so you can add some greens to your dinner without any gluten worries.
Asparagus Salad with Feta and Roasted Nuts
Save yourself some time. Make the asparagus-pepper combo a couple of hours before dinner and serve at room temperature, if you like.
Makes 4 servings
Ingredients:
1/4 cup walnuts or pecans
4 teaspoons extra-virgin olive oil
1 large red bell pepper, cut into 2-inch-long slivers
2 cloves garlic, minced
1 tablespoon plus 1 teaspoon balsamic vinegar
1 pound asparagus, cut on an angle into 2-inch pieces
4 cups field greens
Pinch of coarse kosher salt
1/4 cup crumbled reduced-fat feta cheese (1 ounce)
Directions:
1. In a toaster oven at 350°F or in a small dry skillet over medium-low heat, cook the walnuts (stirring if in a skillet) until toasted and fragrant, 3 to 5 minutes. Immediately transfer to a cutting board to stop the cooking. When cool enough to handle, coarsely chop.
2. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add the bell pepper, garlic, and 1 tablespoon of the vinegar. Cook until the pepper is crisp-tender, about 4 minutes. Remove from the heat.
3. Meanwhile, in a steamer, cook the asparagus until crisp-tender, 3 to 5 minutes. Transfer to the skillet and toss to combine.
4. In a medium bowl, toss the greens with the remaining 2 teaspoons oil, remaining 1 teaspoon vinegar, and the salt.
5. Divide the greens among 4 salad plates. Dividing evenly, top the greens with the asparagus-pepper mixture, then sprinkle each with 1 tablespoon each of the feta and nuts.
More from Rodale News: 6 Need-to-Know Facts about Gluten
Celery And Celery Leaf Salad
Fall is the perfect time of year to find fresh celery at farmers markets. Look for stalks with the leaves attached for this salad. The leaves have a mild celery flavor and a delicate texture. No leaves, no worries; the salad is still tasty without them.
Makes 4 (1-cup) servings
Ingredients:
2 teaspoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
8 stalks celery with leaves, stalks cut crosswise into 1/2-inch slices, leaves left whole
2 tablespoons sliced almonds
Directions:
1. In a large bowl, whisk together the mustard, lemon juice, and oil. Whisk in the Parmesan and salt until well combined. Add the celery and leaves and toss well.
2. Divide the salad among 4 salad plates. Sprinkle each with 1/2 tablespoon (11/2 teaspoons) almonds.
Next: A Tasty Alternative to Green Bean Casserole
Artichoke Gratin
Replace the unhealthy green-bean casserole with this veggie gratin, which really lends itself to holiday cooking. You don't have to serve it piping hot, so it can sit at room temperature while you put together the rest of your meal. Or make it ahead to save time on the busy day: Assemble the artichoke portion of the dish 1 or 2 hours ahead and leave at room temperature. Then, before broiling, all you have to do is make the Parmesan sauce.
Makes 4 servings
Ingredients:
12 ounces quartered frozen artichoke hearts, thawed and halved (i.e., cut into eighths)
3 tablespoons minced kalamata olives (about 9 olives)
1 teaspoon extra-virgin olive oil
1/4 teaspoon crumbled dried rosemary
1/4 teaspoon freshly ground black pepper
Coarse kosher salt
1 cup unsweetened almond milk or fat-free dairy milk
2 tablespoons white bean flour
1/4 cup grated Parmesan cheese
Directions:
1. Preheat the broiler with the rack 6 inches from the heat.
2. In a medium bowl, gently toss together the artichoke hearts, olives, oil, rosemary, pepper, and a large pinch of salt. Spread in an even layer in an 8-inch square baking pan.
3. In a small saucepan, whisk the milk and bean flour until smooth. Cook over low heat, whisking constantly, until thickened, about 3 minutes. Off the heat, whisk in a large pinch of salt and the Parmesan.
4. Pour the Parmesan sauce evenly over the artichokes and broil until the topping is golden brown in spots and set, 8 to 10 minutes. Serve hot or warm.
Next: A Southwestern Replacement for Sweet Potato Casserole
Spicy Sweet Potato Mash
Forget the overly sweet, marshmallow-topped casseroles and give your Thanksgiving dinner an (easy!) Southwestern kick. The sweet potatoes can be roasted up to a day ahead and refrigerated. (We've left the skin on for both added texture and fiber, but if you're not a fan, feel free to remove it once the sweet potatoes are done.) At serving time, mash the potatoes and gently heat with the olive oil, lime juice, seasonings, and 3 tablespoons of water.
Makes 4 (3/4-cup) servings
Ingredients:
4 sweet potatoes (about 6 ounces each), well scrubbed
1 tablespoon plus 1 teaspoon fresh lime juice
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 1/2 teaspoons gluten-free chili powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions:
1. Preheat the oven to 400°F. Line a baking sheet with foil (for easier cleanup).
2. Place the potatoes on the baking sheet and, with a paring knife or a fork, pierce them in several places. Bake until tender, about 45 minutes.
3. When cool enough to handle, thickly slice and transfer to a serving bowl. Add the lime juice, oil, chili powder, salt, and pepper. Mash with a potato masher or a spoon and serve.
Next: Gluten-Free Cornbread
Three Sisters Bread
Three Sisters is a reference to the three crops that Native Americans often planted together: corn, squash, and beans. This moist cornbread utilizes flour from all three. Serve this instead of dinner roles, or use it as the base for your favorite stuffing recipe.
Makes 6 (2-piece) servings
Ingredients
4 teaspoons extra-virgin olive oil
1/2 cup yellow cornmeal
1/2 cup garbanzo-fava bean flour, garbanzo bean flour, or fava bean flour
1 teaspoon gluten-free baking powder
1/2 teaspoon salt
1 package (10 ounces) frozen winter squash puree, thawed (or 1 cup puree from a fresh-roasted winter squash)
2 large eggs
Directions:
1. Preheat the oven to 375°F. Coat an 8-inch square baking pan with 2 teaspoons of the oil.
2. In a large bowl, whisk together the cornmeal, flour, baking powder, and salt. Add the squash, eggs, and remaining 2 teaspoons oil. Stir until well combined. Scrape the batter into the pan, smoothing the top.
3. Bake until golden on top and set, 20 to 23 minutes.
4. While still hot, cut into 12 pieces and serve.
Next: Lime Cheesecake with Pecan-Gingersnap Crust
Lime Cheesecake with Pecan Gingersnap Crust
Make this instead of pumpkin pie, or use the crust as the base for your favorite pumpkin filling. Not only is it gluten free, it's made with healthy fats from the nuts and coconut spread.
Makes 14 servings
Ingredients:
Crust
2 cups pecans
1 teaspoon monk fruit natural no-calorie sweetener (baking formula)
1/2 teaspoon ground ginger
2 tablespoons coconut spread or extra-virgin coconut oil, melted
Olive oil cooking spray
Filling
10 ounces light cream cheese, at room temperature
6 ounces fat-free cream cheese, at room temperature
3/4 cup fat-free sour cream
1/2 cup monk fruit natural no-calorie sweetener (baking formula)
1 large egg
2 large egg whites
Grated zest of 2 limes
1/4 cup fresh lime juice
14 lime slices, for garnish (optional)
Directions:
Preheat the oven to 350°F.
For the crust:
1. In a food processor, combine the pecans, monk fruit sweetener, ground ginger, and coconut spread. Pulse until finely ground and clumping together.
2. Lightly spray a 9-inch springform pan with olive oil. Press the pecan-gingersnap mixture into the bottom of the pan and set aside.
For the filling:
1. In a food processor, combine both cream cheeses and the sour cream. With the machine running, slowly add the monk fruit sweetener, whole egg, and egg whites. Process until completely smooth. Add the lime zest and lime juice and pulse until well combined.
2. Pour the cheesecake mixture over the crust and bake until the center is set, 50 to 55 minutes.
3. Let the cheesecake cool completely in the pan on a rack, then refrigerate for at least 4 hours, or until well chilled. Garnish each serving with a slice of lime, if using.
Pick up a copy of The South Beach Diet Gluten Solution Cookbook and get 2014 started off on the right gluten-free foot!