Gluten-Free and Allergen-Friendly Menu Options

Chew on
This!
Addressing Gluten Free,
Allergies and More on
Your Menus
Tracy Stuckrath, CSEP, CMM, CHC
Neil Donaway

Catersource 2013 Chew On This! Chew on This: Addressing Gluten Free, Allergies and More on Your Menus March 11, 2013

Tuesday, March 12, 13

Attendees shouldn’t be punished
for having a dietary need.

Food & service are a
reﬂection of the event, the
property and the chef.

Guests are entitled to the same
quality of cuisine while
accommodating their need. When
serving
guests with
Participants should be special
provided the same culinary dietary
experience. needs,
Chefs said:

Once guests
feel safe &
satisfied
with their

80%
eating
experience,
they become
a loyal &
repeat
customers.

Substitutions
Ingredient Substitution

• Beans • Tempeh (cultured soybeans)
Meat • Cheese • Textured vegetable protein
• Seitan (wheat meat) • Tofu

• Vegetable stock • Vegetable bouillon cubes
• Water in which • Miso (fermented soybean
Meat/Seafood beans, pasta, or paste) diluted with water
Stocks
vegetables have been
cooked

• Agar-agar (powder or • Xanthan gum (made from
flakes) corn)
Gelatin • Arrowroot (powder) • Kudzu powder
• Guar gum (made
from seeds)



Substitutions

• Flavored soy meat • Crumbled tofu
substitutes, seasoned with fennel,
Seasoned/ • Roasted vegetables parsley and garlic
Smoked Meats • Toasted nuts • Canned chipotle chiles
• Smoked tofu • Smoked cheeses

Buttermilk
• Clabbered soy milk (1 cup soymilk mixed with 2
tsp. lemon juice or white vinegar)

Cheese (soft) • Soy- and nut-based cheeses

Cheese (hard) • Substitutes made of soy, rice, tofu, nuts



Substitutions
Ingredient Substitutions

• Ener-G Egg Replacer • Agar flakes whisked w/
• 1/4 cup applesauce water (for an egg white
Eggs • Cornflour substitute)
• Milk or cream • Ground flaxseeds w/ boiling
• Tofu water

Mayonnaise • Soy-based mayonnaise

• Oat milk
• Almond or cashew milk
Milk • Coconut milk
• Rice or soy milk
• Potato milk



Substitutions

• Baking: soy, sunflower, olive oil and vegetable
Butter fast-based spreads
• Other cooking: oils, lard, hard vegetable fats

• Soy cream • Thick coconut cream
Cream • Silken • Tofu yogurts
• Firm and soft tofu • Soy-based yogurts

• Pine nuts • Sunflower seeds
Peanuts & Tree
Nuts
• Sesame seeds • Grate desiccated
• Pumpkin seeds coconut



Gluten-Free Starches

To Thicken Cooking Cooked
Ingredient (1C/250 ml) Precautions Appearance Tips

2 Tbsp. • Add during last • A clear shine • Thickens at a lower
5 minutes of • Glossier than temperature than
cooking starch cornstarch
• Stir occasionally • Not as firm as
Arrowroot • Do not boil cornstarch when cool
• Doesn’t breakdown as
quickly as cornstarch
• Separates when frozen

2 Tbsp. • Stir Constantly • Translucent • Thickens as it cools
• Boil gently for and shiny • Boiling too rapidly
only 1-3 causes thinning
minutes • Boiling for more than 7
minutes causes
Cornstarch thinning
• Add acid (lemon juice)
after removing from
heat

Source: Complete Gluten-Free Cookbook Donna Washburn & Heather Butt


Gluten-Free Starches


1 Tbsp. • Stir Constantly • More • Lumps easily
translucent • Thickens at boiling
and clearer point
than • Thickens as it cools
Potato cornstarch • Separates when frozen
Starch

3 Tbsp. • Add during last • Transparent • Dissolves more easily
5 minutes of and shiny than corn starch
cooking • Firms more as it cools
• Stir constantly • Best to use for freezing
Tapioca
Starch
(caasava)



Gluten-Free Flours


3 Tbsp. • Browns quickly and • Golden brown • Nutty, beefy
could burn if not colour aroma
watched carefully • Cloudy, opaque • If too thick, can
• Thickens at boiling • Smooth be thinned with
Amaranth point and slightly extra liquid
Flour more after 5-7 • Reheats
minutes of boiling • Excellent for
• Reheats in gravy
microwave

3 Tbsp. • Thickens after 2 to 3 • Warm, tan • Can be used for
minutes of boiling colour sauces
• Does not thicken • Cloudy, opaque • Brown in hot fat
more with extra • Smooth to a golden
cooking color
Bean Flours



Gluten-Free Flours


2 Tbsp. • Dissolve in cold • Opaque, cloudy • Thickens more
liquid rather than • Grainy texture as it cools
Rice Flour hot fat or pan • Bland flavour • Thickens rapidly
drippings when reheated
• Thickens after 5-7 and stirred
Brown or minutes of boiling • Stable when
white • Continues to thicken frozen
with extra cooking

2 Tbsp. • Thickens after 2 to 3 • Dull • Thickens as it
minutes of boiling • Similar to wheat cools
• Does not thicken flour • Reheats well on
more with extra stovetop or in
Sorghum cooking microwave
Flours • Thickens quickly
when extra is
added



Gluten-Free Flours


Sweet 2 Tbsp. • Thickens after 5-8 • Shiny • Thickens more
Rice minutes of boiling • Grainy texture as it cools
• Bland Flavour
Flour



Gluten & Diary Free
AVOID SUGGESTIONS

• Wheat • Quinoa porridge
• Rye • Gluten-free Buckwheat
Barley Breakfast
• Pancakes
• Couscous • Vegetable Omelets
• Starches
• Malt • Sliders on portobello or GF bun
• Casein • Veggie Wraps on corn tortillas
• Bread Entrée • Portobello Fillets w/ Béarnaise & Mashed
• Crackers potatoes made w/ cashew cream
• Cereal
• Dairy • Roasted Brussels Sprouts with Refried
• Cheese Side
• Milk Butter Beans and Rice
• Buttermilk
• Soy Yogurts
Break • Zucchini chips w/ Lime mint dipping sauce

Dessert • Gluten Free Apple Pie Parfait



Gluten, Diary & Egg Free
Avoid Suggestions
• Wheat
• Rye Breakfast • Savory vegetable pancakes
• Barley
• Milk
• Cheese • Baked Halibut w/ Asparagus,
Butter Leeks & dill
• Entrée
• Eggs • Chicken Lettuce Wraps
• Bulgar • Roasted Lamb Chops
• Couscous
• Starches • Kale salad w/ quinoa, tangerines &
• Malt Sides toasted almonds
• Casein • Mac & “Cheese”
• Bread
• Crackers • Kale chips
• Cereal Breaks • Guacamole & Corn chips
• Bacon
• Sausage
Desserts • Blondies



Vegan & Gluten-free
Avoid Suggestions
• Wheat • Chewy Granola Bars
• Rye Breakfast
• Barley
• Fruit Parfaits w/ GF granola
• Couscous
• Starches • Garden Gazpacho
• Bread • Vegetable & Bean Chili
• Beef Entrée • Old Bay Tofu Cakes
• Pork • Portobello Fillets w/ Béarnaise & Mashed potatoes
• Chicken made w/ cashew cream
• Fish
• Shellfish • Pan-roasted Summer Vegetables
• Eggs Sides • Red and Blue Herbed Potatoes
• Honey
• Dairy Breaks • Avocado and Mango Lime Salad
• Cheese
• Milk
• Buttermilk Desserts • Fresh Berry Crumble



Apple Pie Balls WF, DF, EF, NF, PF SFF, FF, GF, VG, V, P

Ingredients Directions
1 C cinnamon apple chips • Add all ingredients, except raisins, to a food processor
1 C cinnamon apple rings • Pulse until they come together to form a ball when molded in your hand –
1 C coconut flakes about 1-2 minutes and the apple chips will be 1/4″ shards
1 C soft medjool dates • Add raisins and pulse a few more times, so that there’s still chunks of them (if
¾ C raisins you don’t want chunky raisins in your balls, then add raisins to main batch and
save yourself this step, but we like the treat of surprise raisin bites!)
• Form tablespoon size balls, the dough shouldn’t be too sticky
so we skipped rolling them in coconut flakes this time – but
you can do that if you’d like.
• Eat!

If you don’t eat them all right away, you can store them at room
temperature for probably quite a while – although if more than a
few days, we recommend refrigeration – where they’ll stay for
months, probably.

Source: Paleoparents.com


WF, DF, EF, PF SFF,
Vegan Brownies FF, GF, VG, V, P

Sugar-free Salted Caramel Sugar-free Salted Caramel
1 C almond butter • Put all ingredients for the salted caramel into
1¼ C rice malt syrup a high powered blender or food processor.
¾ C coconut oil (melted) • Blend on high for approximately 5 minutes,
1 Tbsp. vanilla bean paste scraping the sides down periodically until a
2 tsp. cinnamon very sticky smooth sauce is achieved.
½ tsp. fine crystal salt Sugar free Chocolate Chips
Sugar-free Chocolate Chips • Combine all ingredients, stirring with a spoon until smooth and well
combined.
1 Tbsp. almond butter • Pour into a small lunchbox or takeaway container, lined with baking paper.
2 Tbsp. coconut butter, melted • Cover and freeze for 15 minutes.
1½ Tbsp. raw cacao powder • Chop roughly into small chips.
1 Tbsp. rice malt syrup
1 tsp. coconut flour Salted Caramel and Chocolate Chip Brownies
a pinch of pink crystal salt • Preheat oven to 175° C / 350° F.
• In a large bowl, combine cacao powder, rice flour and tapioca flours.
Brownies • Pour 1½ C of the salted caramel sauce into the mixture, reserving the rest
¼ C raw cacao powder for drizzling later.
1 C brown rice flour • Add in olive oil and chocolate chips and stir until well combined. The
2 Tbsp. tapioca flour (arrowroot) mixture should be really firm and sticky at this stage.
1 Tbsp. extra virgin olive oil • Spread the mixture evenly into a baking paper lined 8x8 pan, lightly oiled
1½ C sugar free salted caramel with coconut butter.
¼ C sugar free chocolate chips • Bake for 12-15 minutes, until a toothpick inserted in the middle comes out
clean. Allow to cool in the pan before slicing into chewy, crumbly little
squares. To serve, drizzle warm salted caramel over the top.

Source: www.wolfandwillow.com


Bite-Sized Doughnut (GF)
Doughnut Doughnut
½ C margarine • Cream together margarine,
2 eggs eggs, white sugar
1 C white sugar • Add brown rice flour, baking powder
1¾ C brown rice flour and nutmeg
2 tsp. baking powder • In a separate bowl, combine and stir together
1 tsp. nutmeg baking soda and sour cream
1 tsp baking soda • The baking soda and sour cream mixture will froth slightly.
1 C sour cream
• Add to the rest of the ingredients.
• BAKE batter in greased tart tins or mini muffin tins at 350°F for 8-10 minutes or
Topping until browned.
½ - ¾ C margarine
½ C white sugar Topping
1 Tbsp. cinnamon • While batter is baking, melt margarine
• In a separate bowl, combine with white sugar and cinnamon
• While “Timbits” are still warm, quickly dip in margarine and then roll in sugar-
cinnamon mixture.
• Store in an airtight container. Can also be baked as a slab cake, regular size
muffins, layer cake, or loaf.

Source: Entertaining Gluten Free , CCA


Blueberry Muffin (GF)
Doughnut • Sift together dry ingredients.
1 C white rice flour • Beat eggs, milk, melted butter and vanilla in a separate bowl.
¾ C low fat soy flour • Add wet ingredients to dry.
½ C corn starch • Mix in whole blueberries
1 tsp. salt • Pour batter into pre-oiled muffin tins, approximately ⅔ full
¾ C white sugar • Bake 20 minutes or until lightly browned in a preheated 400 degree oven
⅓ C brown sugar (optional) • Makes 12-15 muffins
4 tsp. baking powder
½ tsp. guar or xantham gum
4 Tbsp. melted butter
3 eggs
1 tsp. vanilla
⅔ C milk
1 C blueberries (approx>)



Toll House Cookies (GF)
¾ C soy flour • Sift together flours, salt and baking soda.
¼ C potato starch flour • Blend margarine, sugars, vanilla, water.
6 Tbsp. brown sugar • Beat in egg.
6 Tbsp. white sugar • Add flour mixture and mix well.
½ tsp. salt • Stir in chocolate morsels and nuts.
½ tsp. baking soda • Drop by well-rounded teaspoonfuls
6½ Tbsp. margarine onto cookie sheet
¼ tsp. vanilla • Bake 1-12 minutes in 375oF oven
¼ tsp. water
1 egg
½ C chopped nuts
chocolate morsels



Pie Crust (GF)
1½ C white rice flour • Mix all dry ingredients.
½ C tapioca starch flour • Cut lard into pieces; add to dry
¼ C potato starch flour ingredients.
1 tsp. xanthan or guar gum • Mix with pastry blender or fingers until
mixture resembles coarse crumbs.
½ C cornstarch
• Mix egg, vinegar, and water in 1 cup
1 tsp. salt measure.
1 tsp. baking powder • Add water to make 1 cup of egg mixture.
½ lb. lard Make a well in centre of flour mixture;
1 egg, plus water to make 1 C pour in 3/4 of the egg mixture.
1 tsp. vinegar Mix with fork until all dry ingredients are
moistened.
• Add more egg mixture as needed if
mixture is too dry.
• Pastry should be very moist.
• Wrap in plastic wrap and chill several hours or overnight until cold and firm.
• Roll pastry on rice-floured surface to desired size.
• Bake until golden brown at 400 degrees for first 10 minutes if you are baking a
pie; then at 350 degrees for approximately 25-30 minutes.



Basic White Bread (GF)
2¾ C Gluten Free Flour Mix • Mix all ingredients together in a mixing bowl.
¼ C glutinous rice flour (sweet • Mix well until all dry ingredients are moist.
rice flour) • Place into bread pan.
¾ C powdered milk • Bake on regular cycle or if you have a Cuisinart
3 Tbsp. sugar Machine use the GF setting.
1½ tsp. salt • If you have an electric mixer use that and
2 Tbsp. xanthan or guar gum mix on medium speed for about 2-3 minutes,
I have found that this puts air in the mix and
2 sp. bread yeast the bread turns out much nicer.
3 eggs
1 tsp. vinegar For Buns
1¾ C cool water
• Put dough on “dough setting”
⅓ C butter or margarine • When finished, spoon into greased muffin tins
• Smooth top with a wet spoon.
Gluten-Free Flour Mix • Bake at 350 degrees for approximately 15 minutes, depending on size
2 C white rice flour
⅔ C potato starch (flour)
⅓ C tapioca flour
(double or triple it to keep on
hand)



Maple-Apple Cider Tofu w/ Stuffing &
Apple Cranberry Chutney
Apple Cranberry Chutney Apple Cranberry Chutney Stuffing
2 Tbsp. margarine • Heat margarine over med-hi heat. • Heat a frying pan over med
to med-hi heat.
4 Gala apples, peeled, cored • Add apples and cook for 5 mins,
and chopped stirring regularly. • Lightly butter the sourdough bread
on both sides and fry both sides for
¼ C golden raisins (optional) • Add raisins and cranberries and 2-3 mins, until golden.
½ C fresh cranberries cook for 3 mins. • Remove from pan and cut into 1/4"
2 Tbsp/ maple syrup • Add maple syrup and mix well, then cubes.
add 2 tbsp of cider • Measure out 1.5 cups and put into a
2-4 Tbsp. apple cider
• Cook until cranberries burst and bowl.
10 fresh sage leaves, chopped • Put the pan back on the stove over
apples are soft but still have some
texture. medium heat.
Stuffing • Add more cider, if needed. It • Add 2 Tbsp. of margarine, and when
2 slices sourdough bread (1½ should be moist but not runny. melted add leeks and garlic.
C of cubed bread) • Fry for about 5 mins, until leeks are
• Lower the heat and let simmer
translucent but not too brown.
2 Tbsp. margarine while you prep the other
components of the dish. • Reduce heat if needed.
1 leek, white and light green • Add cider and thyme and mix well.
part thinly sliced • When ready to assemble the dish, • Add spinach and cook until wilted
mix in the sage leaves and remove but still a vibrant green.
2 cloves garlic, minced from heat. • Season with salt and pepper then
2 Tbsp. apple cider
add to the bread cubes.
1 tsp. thyme • Mix well.
4 C packed baby spinach • Put in an oven proof container and
salt and pepper keep warm in the oven.



Maple-Apple Cider Tofu w/ Stuffing &
Apple Cranberry Chutney
Maple-Apple Cider Tofu • Cut the tofu in half vertically, then cut each
2 Tbsp. margarine half into 5 thin slices.
• Use a 2.5" biscuit cutter to cut out 10 rounds. (The size of your rounds
1 pkg. firm or extra firm tofu may vary, but since my tofu block is roughly 5 x 2.5 this worked out
3 Tbsp. maple syrup perfectly).
2 Tbsp. apple cider • While you are cutting the tofu, heat a frying pan on the stove over med-hi
heat.
salt and pepper • Add margarine and swirl pan to melt, then add tofu circles.
• Fry for 3-5 mins, only on one side, until a nice golden brown.
• Add maple syrup to the pan and swirl/shake to distribute.
• Flip tofu over and swirl/shake again.
• Season lightly with salt, and a some freshly ground pepper.
• Add cider to the pan and swirl/shake to distribute.
• Flip tofu over (i.e. fried side is now back down, and season with salt and
pepper.
• Let reduce for a minute or so, then remove from heat.

TO ASSEMBLE
This dish relies on a biscuit cutter (or metal ring) that is 2.5" in diameter,
and 1.5" tall.
• Place one tofu circle on a plate, fried side down.
• Place ring over the tofu, then pack in stuffing, compressing the stuffing
down with a spoon.
• Carefully remove ring, then top with another tofu circle, fried side up.
• Top that with a generous spoonful of chutney



.15
.25


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Food Allergies
CeliacVegetarian Buddhism

Gluten-Free and Allergen-Friendly Menu Options

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