Gluten-Free Vegetarian: A Review, A Recipe, and A Tip

A couple weeks ago, I received a copy of Carol Fenster, PH.D.‘s* 125 Gluten-Free Vegetarian Recipes: Quick and Mouthwatering Dishes for the Healthy Cook.

This is the first gluten-free cookbook I’ve ever spent time with, and it’s quite comprehensive. Like many classic cookbooks, the book has recipes for breads and broths, appetizers and desserts, snacks and party fare. She’s also included information about gluten-free and vegetarian diets, while pointing out how easy it is to incorporate meat into many of her dishes. Carol writes:

I barely finish one meal before contemplating the next. (I think many of us can relate to that!) I love to cook, but I also enjoy dining out. In other words, I just enjoy good food.

I have lived the gluten-free lifestyle for more than two decades, but the transition from a gluten-based world was not a smooth one. I was raised on a wheat-growing farm, and I later married into a wheat-farming family. Suffice it to say, giving up gluten caused major ripples throughout the family network….

…I eat meat… We ate local long before it became popular. But I am mindful of good nutrition, so now I eat a wide variety of fruits, vegetables, and whole grains because I like them and I know they are important for my overall health…

…[My] rule of thumb is that vegetables and grains cover three-quarters of my plate, with meat taking up the remaining quarter. That puts increased importance on the plant-based portion of my book, and that is why I took such joy in writing this book. I think you’ll enjoy the recipes whether you are a gluten-free vegetarian or not.

As Carol indicates, 125 Vegetarian Gluten-Free Recipes is suitable for meat-eaters and vegetarians alike, and you need not have a gluten intolerance to enjoy these dishes. The recipes are simple and straightforward and great for beginning home cooks; the book is also a good guide for someone who is making the transition to a gluten-free lifestyle.

In the book, you’ll find tips on:

• how to build a gluten-free pantry
• how to read (and understand) labels
• how to measure carefully <–- scroll to the bottom of this post!
• egg substitutions
• dairy substitutions
• recipes for traditional comfort foods (Eggplant Parmesan, Enchiladas, Waffles, All-American Cherry Pie), made gluten-free

I wanted to give the book a thorough browse try out a recipe before I reviewed it. This recipe for Thai Corn Chowder immediately caught my eye, and I’ve been enjoying leftovers of it all week!

THAI CORN CHOWDER

(From 125 Vegetarian Gluten-Free Recipes by Carol Fenster, PH.D.)

Serves 4

Ingredients:

• 2 cups yellow corn (fresh or frozen)
• 2 cups red potatoes, unpeeled, diced <— I used sweet potatoes instead… loved it!
• 1/2 cup yellow onion, finely diced
• 2 tablespoons grated ginger root
• 1 small garlic clove, chopped
• 2 cups homemade vegetable broth, or GF store-bought vegetable broth
• 1/2 teaspoon sea salt
• 1/8 teaspoon crushed red pepper flakes, or to taste
• 1 tablespoon grated lemon zest
• 1 can (15 ounces) light coconut milk
• 10 large fresh basil leaves, chopped
• 10 large fresh mint leaves, chopped
• 1/4 cup chopped fresh cilantro, divided
• salt and freshly ground black pepper, to taste
• 2 whole limes, halved

1. In a heavy, medium saucepan, bring the corn, potatoes, onion, ginger, garlic, broth, salt, red pepper flakes, and lemon zest to a boil over high heat. Reduce the heat to low and simmer, covered, for 25 to 30 minutes or until the potatoes are tender. With a potato masher, mash enough of the mixture to create a thicker, creamier soup. If a thin soup is more to your liking, skip this step. I used an immersion blender and puréed until nearly smooth.

2. Add the coconut milk, basil, mint, half of the cilantro, and bring to serving temperature. Add salt and pepper to taste. Serve in 4 warmed soup bowls, garnished with the remaining cilantro and the lime halves.

This soup was delicious! I love Thai-inspired dishes, and this was no exception. Coconut + corn is a winning combination! Even Ari, who is picky about his food textures, devoured two bowls.

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Carol has written a special post- just for the blog- about how to improve your gluten-free baked goodies.

No matter what kind of diet you follow, there comes a time when you simply must sink your teeth into a freshly baked muffin… or a crunchy slice of toast… or a decadent dessert like cake or pie. Problem is, if you’re gluten-free, you have to buy special versions or make them yourself in your own kitchen.

People who have never baked before are overwhelmed at making their own baked goods, but for many this is the only solution because they either don’t have access to stores that stock these items or these items are unaffordable (a loaf of gluten-free bread can exceed $6 or $7 dollars).

My tips for those who bake at home? Use a gluten-free recipe, follow the recipe exactly, and measure ingredients carefully. After 20+ years of gluten-free baking, I am convinced that unsuccessful baking can be usually be traced to inaccurate measuring, specifically with dry ingredients. Baking is basically chemistry in the kitchen and, while lots of things can go wrong, it usually comes down to getting the right ingredients in the proper ratios. This is especially important when it comes to the ratio between liquid and dry ingredients and I find that many new bakers use too much flour which makes everything dry.

All of the recipes in my books, including 125 Gluten-Free Vegetarian Recipes, measure dry ingredients by whisking the flour a few times to aerate or fluff it and then lightly spooning it into a measuring cup before leveling it off with a knife. Don’t use the measuring cup as a scoop; you’ll get up to 20% more flour that way and don’t pack the flour down into the cup. Don’t use the glass, spouted measuring cups (which are for liquids only) to measure flour because you may get more than necessary.

Here is how the folks at King Arthur Flour describe it and you can see a demo at http://www.kingarthurflour.com/recipes2008/measuring-flour.html

   1. Fluff up the flour

   2. Sprinkle it into your dry-cup measure (the one that measures exactly a cup at the top)

   3. Scrape off the excess with a straight edge

Happy Baking!

*Carol Fenster is an internationally recognized expert on gluten-free cooking who consults worldwide and speaks frequently at national conferences. Her recipes and interviews have appeared in Vegetarian Times, Better Nutrition, Gluten-Free Living, Living Without, Natural Health, Natural Solutions, Today’s Dietician, and other publications, and she is the author of nine previous cookbooks, including 1,000 Gluten-Free Recipes, 100 Best Gluten-Free Recipes, Gluten-Free Quick & Easy, Cooking Free, Wheat-Free Recipes & Menus, and Gluten-Free 101.She was recently inducted into the invitation-only Les Dames d’Escoffier, an internationally association of culinary leaders. She is the founder and president of Savory Palate, Inc., a company that provides cooking information for the gluten-free lifestyle.

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Thank you, Carol! I can’t wait to restock my flour supply and get bakin’.

Do you prepare gluten-free foods in your home? Do you have any suggestions for simple swaps to help make the gluten-free transition a little easier?