Gluten-free Allison!
Chef Chuck recently asked me several questions about eating gluten-free. After living gluten-free for more than seven years, I’m glad to share practical tips, mistakes to avoid, and a couple of favorite recipes that prove gluten-free eating can be healthy and delicious.
My first piece of advice: don’t give up. Whether you’re removing gluten because of sensitivity, chronic health issues, or to lose stubborn weight, stay committed to your goal. Early on I made the mistake of allowing gluten “on special occasions,” and that backslid me into old habits. I didn’t experience the full benefits of a gluten-free lifestyle until I eliminated it completely.
So what do you eat? Gluten comes primarily from wheat, barley, and rye, so you need to avoid foods and derivatives containing those grains. Many resources list common gluten-containing foods, but you don’t have to resign yourself to never eating bread or pasta again. Today’s market offers excellent gluten-free breads and pastas that hold up well in taste and texture. My preferred gluten-free bread is Pamela’s and my favorite pasta is Tinkyada; both are widely available at grocery stores or online from specialty retailers. For oats, choose brands specifically labeled “Gluten-free” if you need to avoid contamination—I like Bob’s Red Mill.
If you doubt that gluten-free can be both healthy and tasty, try these two recipes: Allison’s Secret Hummus and the Best-Ever Gluten Free Lasagna. The lasagna is a crowd-pleaser—so good that I’ve never managed to photograph it before everyone digs in. Chef Chuck, try serving it to friends and wait to tell them it’s gluten-free and vegan—you’ll impress them.
This hummus is a twist on the classic with a bit of heat. If you prefer a milder flavor, omit the cayenne pepper.
humus and cucumber on gluten free bread
Ingredients:
1 can (10 ounces) chickpeas, drained and rinsed, reserving 1/2 cup of the liquid
1/2 cup reserved chickpea liquid
1/3 cup tahini
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1/8 teaspoon black pepper
1/8 teaspoon sea salt
1/8 teaspoon cinnamon
1/4 teaspoon cayenne pepper (optional)
2 cloves garlic, minced
Combine all ingredients in a blender or food processor and blend until smooth and creamy. Adjust seasonings to taste—for example, add more garlic, reduce tahini, increase cayenne for more heat, or cut back on cinnamon. Serve on gluten-free finger sandwiches, with cucumber slices, or as a dip for vegetables and crackers.
Makes approximately 30 servings (about 2 tablespoons each). Nutrition per serving (approx): 38 Calories, 3 g Fat, 1.1 g Protein, 2 g Carbohydrate, 1 g Fiber, 0 g Sugar
Ingredients:
1 package Tinkyada organic brown rice lasagna noodles
1 (20-ounce) jar quality pasta sauce (preferably organic)
1 package dairy-free mozzarella-style shreds (such as Daiya)
For the cheese sauce:
1/4 cup brown rice flour
1/3 cup nutritional yeast
1 teaspoon salt
2 cups unsweetened almond milk (vanilla is acceptable, but plain unsweetened is also fine)
1 1/2 teaspoons cider vinegar
For the dairy-free ricotta:
1.5 blocks extra-firm tofu
1 teaspoon agave nectar
2 teaspoons cider vinegar
1 teaspoon salt
Preheat oven to 400°F.
Cook the lasagna noodles in a large pot until al dente. Drain and rinse with cold water to stop cooking; they will finish cooking in the oven. While the noodles are cooling, make the cheese sauce.
Off the heat, whisk the brown rice flour, nutritional yeast, and salt in a small saucepan. Stir in 1/2 cup of almond milk to form a smooth paste, then place the pan over medium-low heat and slowly whisk in the remaining almond milk and the cider vinegar. Stir constantly until the mixture thickens and becomes creamy, resembling a cheese sauce. Remove from heat.
In a separate bowl, crumble the extra-firm tofu and combine it with agave, cider vinegar, and salt. Break the tofu mixture up with a fork or your hands until it resembles a ricotta-like texture.
To assemble: spread a thin layer of pasta sauce on the bottom of a 9×13-inch glass baking dish. Add a layer of lasagna noodles, a layer of the cheese sauce, more pasta sauce, then a layer of dairy-free ricotta. Repeat layers until all components are used, finishing with sauce on top.
Bake for 30 minutes. Remove, sprinkle with dairy-free mozzarella shreds (and fresh basil if desired), then return to the oven for an additional 10–15 minutes until the top is bubbling and warmed through. Allow the lasagna to rest for about 10 minutes before cutting and serving.
Makes about 12 servings (approx. 3″x3″ each). Nutrition per serving (approx): 272 Calories, 9.2 g Fat, 10.8 g Protein, 36 g Carbohydrate, 2 g Fiber, 1 g Sugar
Allison Westfahl is a trainer and exercise physiologist with degrees from Yale and a master’s in exercise science. A passionate cook, runner, and yogi, she shares practical health and fitness guidance. She is the author of The Gluten Free Fat Loss Plan and contributes recipes and tips to help others live well while eating gluten-free.