Articles in Gluten-free
“The world doesn’t want to know the truth about gluten,” graduate student Lisa Kissing Kucek joked last July under a tent at Cornell University’s research farm in Freeville, N.Y. Lightning cut the sky, and we, a group of farmers and bakers, dashed for our cars before she could tell us what she’d discovered.
Now we know. Her research, “A Grounded Guide to Gluten” was published recently in the journal Comprehensive Reviews in Food Science and Food Safety. Kissing Kucek and her colleagues reviewed more than 200 scientific research papers to see what is known about how different wheat varieties and our processing methods affect people’s sensitivity to wheat.
The conclusions of her literature review are cautious, far more so than the declarations made in such books as “Wheat Belly,” which considers modern wheat a chronic poison. Kissing Kucek was curious what wheat actually does in the human body and began by looking at gluten and the pathologies associated with it.
More from Zester Daily:
» Gluten-free and happy
» No baking required to savor writer’s bread odyssey
» Fresh milled flour a world apart from supermarket
» Why ‘Fed Up’ has the food industry in its crosshairs
Her inquiry grew to cover a broad territory, including the problems caused by wheat, how those problems vary by wheat species and variety, and the role of processing methods. It considered everything from celiac disease, wheat allergy and nonceliac wheat sensitivity (NCWS), to fructose malabsorption and irritable bowel syndrome (IBS).
The review pairs well with other Cornell research. The university and its research partners received a U.S. Department of Agriculture grant in 2011 to look at heritage wheat varieties. Field trials, lab analysis and baking trials are all part of this grant project, which ends in 2016.
Vintage wheat varieties have captured the imagination of a gluten-shy public, and the paper includes thorough descriptions of wheat kernels and wheat genetics. The material is dense, but Kissing Kucek explains it in an easy to follow video presentation.
Many people have trouble digesting fructose and certain carbohydrates, collectively known as FODMAPS. “These individuals experience bloating and gas when consuming large amounts dairy, high fructose corn syrup, stone fruits and wheat,” she said. “As many foods contain FODMAPS, if these individuals only remove wheat gluten from their diet, their symptoms will likely persist.”
Lynn Veenstra, also of Cornell, surveyed fructan research for the paper. Some of the findings she reviewed were featured in a recent Washington Post article about FODMAPS.
Illnesses like nonceliac wheat sensitivity, IBS and fructose malabsorption can be hard to diagnose. But most of the research points to multiple triggers beyond gluten proteins or other parts of wheat.
Little about gluten is straightforward
Contrary to popular or wishful thinking, old wheats don’t wear halos.
“There is no perfect wheat species that reduces all types of wheat sensitivity,” said Kissing Kucek. However, einkorn is promising because it contains fewer celiac reactive compounds than heritage and modern wheat varieties. Einkorn dates from the very early domestication of staple crops; emmer and spelt are also classified as ancient. Heritage or heirloom grains refer to older seed varieties developed before 1950. Modern grain varieties generally have shorter stalks, which allow the plants to receive heavy doses of fertilizer without falling down in the field.
Different wheat varieties vary widely in their reactivity for celiac and wheat allergy. But we don’t know the effect on wheat sensitivity for many of the old or new wheat varieties used in the United States. Europe is screening more varieties. Yet nothing is straightforward when interpreting natural systems.
Figuring out how gluten works in our bodies is tough. Figuring out how growing conditions or plant variety might affect a crop’s potential to harm us is also tough. Understanding the role processing methods play also needs more research, but there’s enough information to cause concern over a few things.
One item —vital wheat gluten — is common in the food supply, and has the potential to cause reactions. It’s used to bind multigrain breads. A cheap protein and a great emulsifier and binder, it’s also widely used in industrial food processing. Irradiated flour and other baking additives also are cited as worrisome.
However, the paper’s section on processing offers some hope, too. Grain sprouting for instance, could help some people digest the complex proteins that give some eaters grief. Longer fermentation also breaks down proteins that can cause some forms of wheat sensitivity.
Other research questions about wheat and gluten are still being charted. A recent Mother Jones story about research at The Bread Lab of Washington State University suggests that modern baking is a bigger culprit than modern wheat. The publication Eating Well also has a new story on gluten by Sam Fromartz called “Unraveling the Gluten-Free Trend.” Like his recent book, “In Search of the Perfect Loaf,” the article nicely navigates the maze of fears about eating wheat and gluten.
Kissing Kucek’s “A Grounded Guide to Gluten” maps the research already done. Like any realistic map, the guide offers facts, not commandments of the “Here Be Dragons” sort. Answers might be found, the paper suggests, in turning to traditions.
This confirms what I’ve long suspected: That we need to unravel some of the processing developed over the last 150 years. In that time, we’ve adopted roller milling, which leaves behind most of the bran and germ. While I never fell out of love with wheat or gluten, I’ve grown enamored of the taste of fresh stone ground flour, and the concept of using all parts of the grain. Perhaps there is something that each lends the other, and to us, as we turn this plant into food. I think that the unity of stone milling is essential to healthy utilization of grains. Some professional bakers believe this too, and are working exclusively with fresh milled whole grain flours.
As people negotiate a friendly relationship with bread, I am hoping that my personal truth about gluten might gain scientific ground.
Main photo: Survey of wheat sensitivity research suggests there may be multiple suspects. Credit: iStock
Popcorn is an ancient superfood — a simple and nutritious form of a 9,000-year-old staple. Popcorn is DIY food preservation at its most basic and most delicious.
Popcorn is simply preserved corn … a way of saving the harvest. Fresh corn can, of course, be boiled, roasted, steamed or baked. But corn became a staple in the Western Hemisphere because it could be dried and stored all winter. Corn was first domesticated in Mexico from a wild grass nearly 9,000 years ago. Archeologists have discovered corncobs from the northern coast of Peru that could date to 6,700 years ago, and scientists believe that this dried corn was eaten as popcorn and ground into corn flour.
First in a historic how-to series for home cooks, canners and kids
Benjamin Franklin remarked on the magical properties of corn that would “pop.” Franklin marveled at the mysterious recipe of “parching corn,” which he wrote about in 1790. He described how the Native Americans “fill a large pot or kettle nearly full of hot ashes, and pouring in a quantity of corn, stir it up with the ashes, which presently parches and burst the grain.” This “bursting” was shocking to Franklin, since it “threw out a substance twice its bigness.” Franklin boasted that popcorn — when ground to a fine powder and mixed with water — created a veritable superfood, claiming that “six ounces should sustain a man a day.”
“Superfood” may seem like a bit of hype for a snack most often eaten while watching bad movies. But in 2012, researchers at the University of Scranton in Pennsylvania reported that popcorn has more antioxidant polyphenols than any other fruit or vegetable. One serving provides more than 70% of a person’s daily serving of whole grain, and a single 4-cup portion provides 5 grams of fiber. Popcorn is no longer a guilty pleasure, it’s a virtuous reward.
More from Zester Daily:
The “bursting” that gives popcorn its name is the result of physics inherent in that tiny white or golden nubbin. Inside a popcorn kernel’s outer hull lies the endosperm, which is made of soft starch and a bit of water. Although all types of corn will “pop” to some extent, popcorn will actually explode and turn inside out when heated. To pop successfully, a kernel of dried popcorn should ideally have a moisture level of 13.5% to 14%. When the kernel is heated to an internal temperature somewhere between 400 to 460 F, the water in the endosperm expands, building up pressure that eventually causes the hull to burst. Steam is released and the soft starch inside the kernel puffs up around the shattered hull.
A popcorn worth the obsession
The type of popcorn that comes out of the microwave is often a poor substitute for heritage breeds or locally sourced popcorn. My children and I are currently obsessed with purple popcorn, which we buy dried on the cob at our farmers market or as “Amish Country Purple Popcorn” from the Troyer Cheese Company. I prefer to roast it in a skillet with canola oil and coarse sea salt — simple and basic. My kids’ prefer their popcorn covered in a spice mixture we created, containing cocoa powder, sugar, and cinnamon (though this may counteract some of the health benefits). For adults I add an additional “kick” with cayenne pepper. Try this with a few types of popcorn — each in its own bowl for the sake of comparison — and you’ll have more than a movie snack, you’ll have a healthy, crowd-pleasing conversation starter that won’t last long.
Cinnamon-Cocoa Popcorn With a Kick
Cook time: 15 minutes, no prep time required.
Total time: 15 minutes
Yield: 3 to 4 servings
1/4 teaspoon cocoa powder
1/4 teaspoon ground cinnamon
2 teaspoons granulated sugar
1/2 teaspoon coarse sea salt
1/8 teaspoon ground cayenne pepper (optional)
3 tablespoons canola oil
1/3 cup popcorn kernels
1. Heat a 2- to 3-quart heavy-bottomed saucepan over high heat for 1 to 2 minutes.
2. While pan heats, place cocoa powder, cinnamon, sugar, sea salt and cayenne pepper (if desired) in a small bowl. Stir to combine.
3. Back at the stove, turn heat down to medium high and add oil to heated pan. Carefully place two or three popcorn kernels in oil and cover pan with lid.
4. After test kernels pop, add enough popcorn to cover the bottom of the pan in a single layer — about 1/3 cup.
5. When kernels start to pop, lower heat to medium and shake pan gently until popping stops. (I like to rotate the pan in a circular motion over the burner to keep the popcorn moving.)
6. Pour popped corn into a large bowl. Sprinkle popcorn with topping mixture, toss to coat evenly, and eat immediately. Coated popcorn can be stored in an airtight container for several days, but it will lose a bit of its crunch.
Main photo: American heritage purple popcorn reveals the beauty of this gluten-free, kid-friendly, ancient superfood. Credit: Copyright 2015 Susan Lutz
Cassava, to me, is the Sleeping Beauty of the African kitchen.
The first time I ate cassava, I was on a leaky porch in Paraguay in a torrential rain. The cook plunked down before me a painted enamel platter, stacked high with what looked like chunks of potatoes. She placed a small bottle filled with vinegar and tiny green hot peppers next to my plate. Before cutting into a tough piece of beef, I upended the bottle over the meat. I forked a couple of potatoes onto my plate, too.
Only they weren’t potatoes. The white tuber was cassava, which originated in central Brazil. Known scientifically as Manihot esculenta and other common names such as manioc or yuca, it later spread to Africa’s Congo Basin by the Portuguese in the 16th century.
It wasn’t love at that first chewy bite. But when I saw cassava afterward, I made sure it ended up on my plate or in my shopping bag. Potatoes don’t grow well in the tropics, where I lived at the time. So cassava began to take potatoes’ place in my kitchen. I learned to love cassava because of its texture and propensity to soak up other flavors.
A staple of the African diet
In the years I lived in Africa, I came to know cassava especially well. In sub-Saharan Africa, for example, cassava provides a whopping 37% of daily caloric intake. It is popular throughout Africa and the third most widely eaten starchy food in the world, after wheat and rice.
More from Zester Daily:
According to the United Nations’ Food and Agriculture Organization, “the most important traditional culinary preparations of cassava in Africa are:
- boiled or roasted roots (akin to potatoes),
- fufu (cassava flour stirred with boiled water over low heat to create a stiff dough like polenta),
- eba (called gari in Nigeria, is similar to toasted bread crumbs, then soaked in hot water to produce a thick paste),
- and, chikwangue (steamed, fermented pulp wrapped in leaves, not unlike tamales).”
Cassava grows underground and is easier to cultivate than corn, requiring far less labor. Resistant to drought and most insects and diseases, it is highly sustainable. It also cannot easily be burned and destroyed in war situations.
This scraggly-looking plant also can take climatic abuse, growing well in poor soil and during droughts. The long, brown roots stay fresh in the ground, sometimes for up to two years. But once harvested, cassava rots fast, in spite of its bark-like peel. That’s the reason for the wax you see on most cassava sold in Western markets.
A tip for finding the freshest cassava
Sometimes “fresh” cassava in supermarkets tends to be old, with black lines running through it, especially under and around the peel. I constantly poke and prod cassava that’s for sale. My hope is to find roots bearing small wounds inflicted by some savvy shopper: one who has broken off the pointed tips of the waxed roots to peer into the whiteness, seeking — and rejecting — the telltale black lines.
Having chosen pristine cassava for your meal, what happens next?
First, peel the cassava with a sharp knife. A vegetable peeler does not work as well. Remove the thin, white membrane surrounding the cassava under the bark-like peel. Cut the roots into equal lengths. Boil in salted water until tender enough so a knife slips in easily.
EXPLORING AFRICA, ONE INGREDIENT AT A TIME
This is the second in a series exploring the food of the African continent, with a focus on individual ingredients and traditional recipes to bring the African pantry to your home.
The first article featured the peanut.
Future articles will feature black-eyed peas, coconut, palm oil, corn, eggplant, okra, smoked fish, sweet potatoes, plantains, rice and millet.
Cassava can be quite fibrous, with a tough, stringy core that must be removed. Generally this core is not a problem, because as cassava cooks, it splits apart and the core can easily be removed. If you’d rather not hassle with peeling and boiling, seek a market specializing in Asian and other international foods. In the freezer section, you will likely find frozen cassava, ready to cook. You might also find cassava in cans there, too.
Now that you’ve got your peeled cassava on the kitchen counter, you’re probably wondering about the best way to cook it.
Skilled cooks in Africa developed a number of methods — grating, pounding and drying cassava into flour — to make its rather bland flavor pop in the mouth. Such techniques have resulted in commercial products that take a lot of the burden off of the cook. Tapioca pudding is made from dried cassava, available in nearly any grocery store.
Cassava flour can be used for making fufu, too. Gari adds texture to soups and other dishes. It can also be used in place of panko, a real boon to those on a gluten-free diet.
But if you opt to start from scratch, add large chunks of cassava to a meaty stew instead of potatoes. Try eating boiled cassava drenched with a spicy peanut sauce. Or simply fry it in the same way you might do with potatoes for French fries. Served a fiery pepper sauce, fried cassava offers a fresh taste of Africa.
Give cassava a try. I guarantee you will fall in love with it, too.
Cassava “French Fries”
Prep time: 15 to 20 minutes, depending upon the number of roots
Cook time: 25 to 40 minutes
Total time: 40 minutes to 1 hour
Yield: Serves two
4 10- to 12-inch-long cassava roots
1 tablespoon salt
Vegetable oil for frying
1. With a sharp knife, remove the pointed tips and peel the cassava, making sure to remove the thin membrane just under the bark-like peel.
2. Cut the cassava into 4- to 6-inch pieces. Cut each piece in half lengthwise and then cut those into French fry-size sticks.
3. Bring a large pot of water to a boil on the stove top. Add about 1 tablespoon of salt and the cassava. Reduce heat to a fast simmer, and cook the cassava until quite tender, usually about 20 to 30 minutes. Check doneness by poking a piece with a knife.
4. When done, drain the cassava and let cool slightly. Meanwhile, in a large, heavy skillet, heat oil to a depth of 1/4 inch over medium-high heat. Add the drained cassava and cook until cassava is a light golden brown.
5. Remove cassava from the oil, drain on paper towels, arrange on serving plates, and place a few tablespoons of the pepper sauce (recipe below) on each plate. Serve immediately.
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Yield: Makes 2 1/2 to 3 cups
10 habanero or Scotch Bonnet peppers, orange or red, seeded and roughly chopped
1 medium onion, peeled and finely chopped
4 cloves garlic, peeled and minced
3 tablespoons chopped fresh parsley
4 Roma tomatoes, chopped
2 tablespoons Worcestershire sauce
3 tablespoons tomato paste
1 teaspoon dried thyme leaves
Salt to taste
1 cup vegetable oil, divided
1. Place all the ingredients, except for 1/2 cup of the oil, in a blender or food processor. Purée.
2. In a heavy skillet, heat the remaining 1/2 cup of oil over medium-high heat. Being cautious to avoid splattering oil, add the sauce and reduce the heat immediately to medium-low. Cook the sauce for about 25 minutes, stirring occasionally to prevent sticking and burning.
3. Remove from heat, and let the sauce cool.
4. Store in a clean glass jar in your refrigerator, where it will be good for about a week. Be sure the sauce is always topped with a thin layer of oil. This helps to keep it safe and fresh.
Main photo: London’s large Ghanaian and Nigerian population means that fresh cassava is always available in markets. Credit: Copyright Cynthia Bertelsen
Nine years ago my husband was diagnosed with celiac disease. The diagnosis was a godsend as his symptoms displayed evidence of something much worse. When the test results were in, we celebrated. We were also quite giddy that he would become well again with the elimination of gluten. What a fabulous prognosis — no drugs, just elimination.
In an interesting twist of fate, our Icelandic mare, Valkyrie, had birthed a foal on the same day as Jim’s diagnosis. We named her Gaefa, which means good luck and good fortune, both of which we felt were in ample supply.
Nine years ago gluten intolerance and celiac disease were not yet mainstream. As you might imagine, stripping my pantry of wheat was both a joyous and sad day for me. Afterall, my one-half Italian being craved homemade pasta, breads and treats. But my sweetheart’s disease was not a death sentence. It was a mere inconvenience. And, I, by golly, would master gluten-free cooking. And I have.
Myriad gluten-free foods
There are myriad foods that are naturally gluten free. Take risotto for one. Steak for another. Greens. Fruits. Chocolate. The list goes on and on.
Here is a perfect gluten-free Valentine’s Day Dinner. My sweetie is happy, and so am I!
Arugula Salad With Balsamic Vinaigrette
Flourless Chocolate Cake
I like to create menus that reflect both my culinary acumen, and the love I have for the recipients. There truly is nothing, and I mean nothing, better than watching someone relish what you have cooked for them. This menu is tailored to Jim. He loves risotto, he loves lobster and he loves steak. These recipes provide a great twist on surf and turf as the lobster risotto makes a lovely side to the filet mignon. The arugula salad complements the meal by adding a peppery green, dressed with a sweetish balsamic vinaigrette.
Risotto is one of the simplest and most versatile of dishes. And while I provide this recipe as a guide, keep in mind you can make risotto without the white wine, with onions if you don’t have shallots, or with just butter, just olive oil and with many different “add-ins.” To celebrate Valentine’s, however, nothing beats lobster.
Prep time: 20 minutes
Cook time: 20 to 30 minutes
Total time: 40 to 50 minutes
Yield: 3 to 4 servings
1 (1 1/2-pound) lobster (have it steamed at the fish counter to save you a step)
1/2 stick butter
1/2 cup of shallots or onions
1 cup Arborio rice
1/2 cup white wine
4 cups chicken broth, heated
1/2 cup Parmesan cheese, grated
1 to 2 tablespoons fresh lemon juice
1/8 teaspoon fresh pepper
2 teaspoons freshly chopped thyme
1. Remove meat from lobster, cut into bite-size pieces.
2. Heat butter in a large saucepan over medium heat, add shallots and cook until tender.
3. Stir in rice and stir until coated with oil about 2 minutes.
4. Add the wine and stir until the wine is cooked off and absorbed.
5. Add the broth one ladle at time, stirring constantly until the broth is absorbed. Continue adding broth until rice is fluffy, tender and creamy.
6. Add the Parmesan, lemon juice, pepper and thyme.
7. Fold in the lobster, serve when lobster is warm.
Stove Top Filet Mignon
Prep time: 2 to 3 minutes
Cook time: 8 to 10 minutes
Total time: 10 to 13 minutes
Yield: 4 servings
Four 1/2-pound filets
Salt and pepper
2 tablespoons olive oil
2 tablespoons butter
Cast iron pan
1. Bring meat to room temperature.
2. Season with salt and pepper.
3. Heat olive oil and butter on high in cast iron pan.
4. Add filets.
5. Cook 4 to 5 minutes per side for medium-rare filets.
Heirloom Flourless Chocolate Cake
I love homemade gifts from the heart. My sweetheart, Jim, has celiac disease, which is an autoimmune disease triggered by eating wheat or foods with gluten. So in keeping with all the buzz about the aphrodisiac effect of chocolate, I decided a flourless (hence, no gluten) chocolate cake would be my gift.
This recipe is from the family archives of my amazing friend Deb Mackey, with her note: “Here’s an absolutely FAB recipe for a flourless chocolate cake that is to die for, and can be très elegant, depending on how you gussy it up. I frequently plate it on a swirl of raspberry coulis for especially discerning friends. Everyone I’ve ever made it for has raved, and it became the birthday cake of choice for every man in my life. And for some of their subsequent wives, too, I might add.”
Prep time: 30 to 45 minutes
Cook time: 1 1/2 hours
Total time: 2 to 2 1/4 hours
Yield: 8 to 10 servings
12 ounces semisweet chocolate chips
1/2 cup unsalted butter
6 eggs, separated, at room temperature
1 cup sugar
1/2 cup chopped pecans
1/2 teaspoon vanilla
1 tablespoon Bailey’s Irish Cream
1 pinch cream of tartar
2 cups whipping cream
1/4 cup powdered sugar
2 tablespoons Bailey’s Irish Cream
2 ounces chocolate curls
10-inch springform pan, greased (or wax/parchment paper will do)
1. Preheat oven to 350 F.
2. Melt chips and butter in a bowl over hot water.
3. Beat egg yolks in large bowl (5 minutes, or until thick).
4. Beat in 1/2 cup sugar, 1 tablespoon at a time.
5. To the melted chocolate, stir in pecans, vanilla and 1 tablespoon of Bailey’s
6. Beat egg whites with cream of tartar, to soft peak
7. Gradually add remaining 1/2 cup sugar. Beat stiff, but not dry.
8. Fold 1/4 of whites mixture into the chocolate cake mix.
9. Fold the chocolate mix into the remaining whites mixture.
10. Pour into lined pan and bake 30 minutes at 350 F.
11. Reduce oven to 275 F. Bake another 30 minutes.
12. Turn off oven. Let cake stand in oven with door slightly ajar for about 30 minutes.
13. Remove from oven. Dampen towel and place on top of cake for 5 minutes. Remove the towel.
14. Top of cake will crack and fall. Cool cake in pan.
15. Remove springform when cool. Transfer cake to platter.
Whip cream to soft peak. Beat in powdered sugar and 2 tablespoons of Bailey’s.
1. Spoon whipped cream mixture over top of cake and smooth. Sprinkle with chocolate curls.
2. Refrigerate 6 hours. Let stand at room temperature for 30 minutes before serving.
Main photo: When your husband loves risotto, lobster and steak, Lobster Risotto and filet mignon offer a great twist on surf and turf. Credit: Carole Murko
The pursuit of a healthy diet is frequently lamented as an exercise in deprivation. Often the ingredients that must be given up are ones that delight the palate and excite the soul. Chef Paul Fields saw no such deprivation when he signed on to be the chef at the upscale, gluten-free Inn on Randolph in Napa, California. He serves a breakfast of Beluga lentils with roasted vegetables, sausage and a poached egg.
More on Zester Daily:
The Napa Valley is renowned for quality vineyards and award-winning restaurants. The city of Napa is less well-known. Recently in the news because of an earthquake that caused considerable damage in the downtown commercial district, the city is reviving and becoming a locus for inventive chefs and quality accommodations.
Fields is one of those chefs drawn to the valley’s bounty of agricultural products. He prides himself on being a good purveyor. He collaborates with local farmers and has a garden on the property so the produce he cooks comes fresh and organic to his kitchen. For him, no matter what a guest’s dietary restrictions might be, his goal is to create nutritious, well-plated delicious meals.
In search of a breakfast that would do just that, Fields turned to an old favorite: lentils.
Hungry guests about to begin a day of wine tasting, cycling or hiking in the valley need a hearty meal. Often regarded as low on the culinary totem pole, lentils are a heritage legume, mentioned in the Bible and served around the globe as a source of low-cost protein that is rich in vitamins, minerals and fiber. It is cultivated in a rainbow of colors and sizes including the Red Chief, the brown Pardina, the Crimson and the French Green. For his signature breakfast dish, Fields uses the glossy black Beluga lentil.
Fields accomplishes a bit of magic with what some might call the most prosaic of ingredients — a handful of lentils, a carrot, a piece of squash and an egg. A combination of contrasting flavors and textures, the dish is delicious and visually beautiful, a good way to begin the day.
Beluga Lentil, Roasted Vegetable Gluten-Free Breakfast
In addition to being gluten-free, the dish can be vegetarian-vegan when the butter, sausage and egg are omitted.
The organic Beluga lentils that Fields uses come from the Timeless Food company based in Conrad, Montana. To add heat without spiciness, dried cayenne peppers cook along with the lentils and charred onion.
Adding to the convenience of the dish, the lentils, roasted vegetables and sausages may be cooked beforehand and reheated just before serving. Only the poached egg should be prepared at the last minute.
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes
Yield: 4 servings
1 1/2 tablespoons olive oil, divided
1/2 medium yellow onion, washed, peeled, root and stem removed, roughly chopped
1 whole dried cayenne pepper
1 cup black Beluga lentils
2 1/2 cups water
4 carrots, washed, peeled, root and stem removed, cut on the bias or into rounds
1 cup squash (butternut or acorn), washed, peeled, cut into 1/2-inch chunks or long slabs
Sea salt and freshly ground black pepper to taste
4 sausage links, chicken apple sausage or use what you like from your local market
1 tablespoon sweet butter
5 tablespoons sherry vinegar, divided
4 large eggs
1/4 cup balsamic vinegar, heated over a low flame, reduced to 1 tablespoon
2 tablespoons micro-greens (kale, chives, pea shoots), washed, dried and Italian parsley leaves, finely chopped
1/2 cup parsley leaves, washed, dried, roughly chopped
1. In a large saucepan or small pot, heat ½ tablespoon olive oil. Sauté the onion over medium heat until lightly charred. Add dried cayenne pepper and continue sautéing 5 to 6 minutes. Add lentils and water. Stir well.
2. Bring to a simmer and cook for 25 to 35 minutes uncovered or until the lentils are a little softer than al dente. Set aside.
3. Preheat oven to 450 F. Toss carrots and squash with 1/2 tablespoon olive oil, season with sea salt and black pepper.
4. Place on a baking sheet lined with a Silpat sheet or parchment paper. Using tongs, turn after 10 minutes and cook about a total of 15 to 20 minutes or until al dente. Remove and reserve.
5. Large sausages can be prepared whole, in which case the skin should be punctured all over with a sharp paring knife so the sausages do not swell during cooking, or cut into 1/2-inch rounds or 2-inch bias-cut pieces. Heat a sauté pan over a medium flame. Place the sausages into the pan and sear on all sides, using tongs to turn them frequently. When the sausages are cooked, remove from the pan, drain on a paper-towel-lined plate and reserve.
6. Heat a large sauté pan. Transfer the lentils from the pot to the sauté pan. Simmer to reduce the liquid by half. Add butter and combine with the lentils’ broth to create a sauce. Stir well.
7. Add 1 tablespoon sherry vinegar to brighten the flavors. Taste and adjust the flavors using sea salt, freshly ground black pepper, a bit more butter and vinegar. The sauce should be thick, so, if needed, simmer a few minutes longer to reduce excess liquid.
8. Fill a medium-sized sauce pan or a small pot with a quart of water. Add the remaining 4 tablespoons vinegar, which will help coagulate the egg white around the yolk. Bring to a simmer.
9. If the lentils, roasted vegetables and sausage have been prepared ahead, reheat.
10. Open an egg, being careful not to break the yolk. Stir the hot vinegar water before sliding in the egg. The gentle vortex helps shape the egg.
Cook 3 1/2 minutes for a loose yolk and 4 1/2 to 5 minutes for a medium yolk. Fields suggests using a kitchen timer so the eggs do not overcook.
Using a slotted spoon, remove the poached egg from the water and drain on a paper towel for 2 to 3 seconds.
11. If possible, heat the plates. Drizzle or use the back of a spoon to mark each plate with a small amount of the reduced balsamic vinegar, which is not only decorative but adds another layer of sweet-acidic flavor.
12. Put the carrots into the pan with the lentils and toss well to coat with the sauce. Place the squash on each plate. Spoon the lentils and carrots onto the squash. Add the sausage and top with the poached egg.
13. Dust with sea salt and black pepper. To add color and a little crunch, sprinkle micro-greens and chopped Italian parsley leaves on top. Finish with sea salt and a drizzle of olive oil.
Main photo: Beluga Lentil, Roasted Vegetable Gluten-Free Breakfast. Credit: David Latt
During a hosted visit to explore the city of Napa, I stayed at the Inn on Randolph in a leafy neighborhood within walking distance of downtown. Waiting to meet chef Paul Fields, I was offered a golden brown chocolate chip cookie, a good litmus test of a baker’s skill.
More from Zester Daily:
All too often chocolate chip cookies are overly sweet or undercooked. In either case, that puts one’s teeth on edge. When chef Fields joined me, I complimented him on the cookies. With pride he explained they were gluten-free.
The Inn on Randolph is one of the few gluten-free upscale inns in the country. Fields was challenged by owner Karen Lynch to create flavorful, quality dishes that gastronomic visitors to Napa Valley would enjoy.
Fields makes virtually everything he serves from scratch using local ingredients. Many ingredients come from the inn’s gardens and fruit trees. He doesn’t make wheat-based breads and pastries. So to satisfy the need for morning carbohydrates, the day I stayed at the inn, he served a hot plate of Beluga lentils, a poached egg, roasted carrots and squash, with maple chicken sausages.
Anyone who bakes knows how well wheat flour mixed with a liquid and a fat creates elastic dough and batters. Many supermarkets and health food stores carry gluten-free flours made from a variety of plants: chickpeas, corn, chia, buckwheat, rice bran, barley, arrowroot, amaranth, nuts, potato, millet, quinoa and tapioca. But these flours have flavors and binding properties different from wheat.
Chocolate chip cookies are part of my childhood sense memory. They evoke my mother’s kitchen, where my sister and I vied to eat the first cookie warm from the oven.
Fields’ cookies passed my-mother-used-to-make-these-cookies test. They had the right amount of chewiness and sweetness with a lovely melted chocolate flavor. They were delicious.
Inn on Randolph Chocolate Chip Cookies
Fields suggests making a good supply of the gluten-free flour blend. The flour recipe below will make 6 dozen cookies. With the holidays coming up, the flour will not go to waste. Store the blend in an airtight container in a cool, dark pantry or in the refrigerator.
Having a good supply of pre-shaped frozen cookie dough is a great help for spur of the moment holiday celebrations.
Prep time: 30 minutes
Freezer time: 10 to 12 minutes or overnight
Cooking time: 10 to 15 minutes
Yield: 3 dozen cookies
3 sticks unsalted butter, room temperature soft
2 1/4 cups dark brown sugar
2 teaspoons vanilla extract without alcohol
2 teaspoons baking powder
2 3/4 cups Inn on Randolph flour blend (see below)
8 ounces chocolate chips of your choice: milk, dark or a blend of the two
1. Preheat oven to 350 F.
2. In a mixing bowl, combine softened butter and brown sugar. Mix to combine and break up any lumps. Stir until smooth.
3. Add egg and vanilla. Mix until fully incorporated into the butter and sugar. In a separate bowl, mix baking powder with gluten-free flour blend.
4. Add the flour mixture to the butter and sugar mixture and mix well until most of the flour is incorporated. Leave some of the flour unblended.
5. Add chocolate chips. Fold together the unblended flour and the chocolate chips to prevent the chips from sticking to one another. Then mix together with the batter until no flour can be seen. Scoop out the cookies with a 1-ounce scoop or with a large spoon. Prepare a nonstick baking sheet or a baking sheet covered with parchment paper or a Silpat sheet. Place the balls of dough next to each other.
6. Freeze a minimum of 10 to 12 minutes or overnight. If the cookies are going to be baked on another day, transfer the frozen balls to an airtight container and return to the freezer.
Just before baking, remove from the freezer. Place the balls on a nonstick baking sheet or a baking sheet covered with a Silpat sheet or a piece of parchment paper. Remembering that as the cookies bake, they will expand, leave 4 inches of space between each ball of dough and the sides of the baking sheet.
7. Bake for 10 to 15 minutes to desired doneness. Remove from oven and cool on a wire rack.
Inn on Randolph Flour Blend
Weight is more accurate, but you may use cup measures. Store the blend in an airtight container in a cool, dark pantry or in the refrigerator.
Prep time: 10 minutes
1 1/2 cups or 167 grams sorghum flour, superfine
3/4 cup or 101 grams cornstarch
1/2 cup or 82 grams potato flour, finely ground
3/4 cup or 117 grams potato starch, unmodified
1/2 cup or 56 grams tapioca flour
Measure out each dry ingredient.
Mix together. Stir well.
Store in an airtight container.
Main photo: Gluten-free chocolate chip cookies made by chef Paul Fields for guests at the Inn on Randolph, Napa, Calif. Credit: David Latt
In the video, Fields shows how to freeze the cookie dough in individual portions.
For years my sister, who cannot tolerate gluten, has foregone stuffing at Thanksgiving, and carefully scraped her pumpkin pie filling away from the crust. But I’ve been working on gluten-free pie crusts, and now I can accommodate her.
I’ve played around with several of my own gluten-free combinations and have a couple that I like a lot, but they are tricky to roll out. So I looked around this year for commercial gluten-free flour mixes and found a couple that worked for me. My goal was to find a flour that I could substitute for wheat flour in the pie crust formulas that I use regularly for my pies and tarts.
More from Zester Daily:
I made both pâte sucrée (sweet dough) and flakier pâte brisée using two different gluten-free flour mixes, Bob’s Red Mill Gluten Free Pie Crust and King Arthur Gluten Free Multipurpose Flour. I liked the results, for both crusts and flours (although I did not use the formula on the Bob’s package for the crust so can’t vouch for that). Note that the Bob’s Red Mill Gluten Free Pie Crust is not their gluten-free flour product; that product contains fava bean flour and definitely won’t taste right in pie crust (I’ve tried). I have adapted Jacquy Pfeiffer’s pâte sucrée and pâte brisée recipes for these gluten-free versions.
For Thanksgiving pies like pumpkin and pecan, I use the pâte brisée most often because it is less sweet and goes better with these traditional fillings. But for fruit tarts — say if you are making an apple pie — the pâte sucrée is a great choice.
I can’t overemphasize the importance of weighing (in grams) rather than measuring for pastry. I consistently found that the gluten-free flour mixes had a much smaller volume to weight ratio than regular flour, which on average (depending on weather, how long it has been stored, how much it has been aerated) measures about 1 cup per 120 to 125 grams. But the gluten-free weighed more per cup, about 150 grams. The recipes will work best if you weigh.
Gluten-Free Pâte Brisée
Prep time: Ideally, 2 to 3 days total, but only 20 minutes active work
Cook time: 30 to 35 minutes
Total time: 55 minutes – 3 days
Yield: Two 9-inch crusts
This is a flaky pastry with just a small amount of sugar. You can also use it for savory tarts; just leave out the sugar. You will have a more accurate and consistent outcome if you use a scale and the gram weights rather than a measuring cup.
222 grams (8 ounces) unsalted French style butter, such as Plugrà (82% fat), at room temperature, plus a very small amount for the pans
6 grams (approximately 3/4 teaspoon) salt
30 grams (approximately 2 tablespoons) sugar
375 grams (approximately 2 1/2 cups) gluten-free flour mix or pie crust mix, preferably Bob’s Red Mill Gluten Free Pie Crust mix or King Arthur Gluten Free Multipurpose flour, sifted
80 to 92 grams (6 to 7 tablespoons) water, as needed
1. Place soft butter, salt and sugar in the bowl of a standing mixer and mix on low speed for 1 minute. Add flour and mix on low speed just until ingredients come together. Add 6 tablespoons of the water and mix only the dough comes together. If it does not come together right away, add remaining water. Do not over mix.
2. Scrape mixture out on a sheet of plastic wrap and flatten it into a square. Wrap well and refrigerate overnight.
3. The following day, remove dough from refrigerator, weigh and divide into two equal pieces. Refrigerate one piece while you roll out the other.
4. Very lightly, butter a 9-inch pie dish or tart pan. You should not be able to see any butter on the dish. Roll out the dough – it is easiest to do this on a Silpat — and line the pie dish or tart pan. Ease the dough into the bottom edges of the pan and crimp the top edge. Pierce the bottom in several places with a fork and refrigerate uncovered for several hours or overnight. If freezing, refrigerate for 1 hour, then double wrap in plastic wrap, then in foil. Label, date, and freeze. (Roll out and freeze the other half of the dough if not using).
5. To pre-bake pie crust, heat oven to 325 F. Line crust with parchment and fill with pie weights. Place on a baking sheet and place in the oven for 15 minutes.
6. Remove from oven and carefully remove parchment and pie weights. Return to oven and bake 15 to 20 minutes, until lightly browned and dry.
7. Remove from oven and allow to cool completely.
Gluten-Free Sweet Tart Dough
Prep time: Ideally, 2 to 3 days total, but only 20 minutes active work
Cook time: 30 to 35 minutes
Total time: 55 minutes – 3 days
Yield: Two 9-inch crusts
Essentially a pâte sucrée, this dough should remain cold when you roll it out. Ideally, you should give it another overnight rest once rolled out, uncovered in the refrigerator, so that the pastry dries out even more. If you don’t have the extra day, give it at least an hour.
168 grams (6 ounces) unsalted French style butter, such as Plugrà (82 percent fat) at room temperature, plus a very small amount for the pans
1 gram (approximately 1/4 teaspoon) fine sea salt
112 grams / approximately 1 cup confectioners’ sugar, sifted
39 grams / approximately 1/3 rounded cup skinless almond flour, sifted
7 grams / 1 1/2 teaspoons vanilla extract
63 grams / approximately 1 extra-large egg plus 1 to 2 teaspoons beaten egg
315 grams / approximately 2 cups plus 1 1/2 tablespoons gluten free flour mix or pie crust mix, preferably Bob’s Red Mill Gluten Free Pie Crust mix or King Arthur Gluten Free Multipurpose flour, sifted
1. In a standing mixer fitted with paddle attachment, or in a bowl with a rubber spatula, cream butter and sea salt on medium speed for about 1 minute. Scrape down sides of bowl and paddle with rubber spatula and add confectioners’ sugar. Combine with butter at low speed. Once incorporated, scrape down bowl and paddle. Add almond flour and vanilla extract and combine at low speed.
2. Gradually add egg and 1/4 of cake flour. Beat at low speed until just incorporated. Stop machine and scrape down bowl and paddle. Gradually add remaining flour and mix just until dough comes together. Stop machine from time to time and scrape crumbly mixture that separates from dough on sides and bottom of bowl, then restart machine to incorporate into dough. Do not overbeat. Dough will be soft to the touch.
3. Cut a large piece of plastic and scrape dough out of bowl onto plastic. Gently press into a 1/2-inch thick rectangle. Double-wrap airtight in plastic and refrigerate overnight or for at least 3 hours.
4. The following day, remove dough from refrigerator, weigh and divide into 2 equal pieces. Refrigerate one piece while you roll out the other.
5. Very lightly butter a 9-inch pie dish or tart pan. You should not be able to see any butter on the dish. Roll out the dough — it is easiest to do this on a Silpat — and line the pie dish or tart pan. Ease the dough into the bottom edges of the pan and crimp the top edge. Pierce the bottom in several places with a fork and refrigerate uncovered for several hours or overnight. If freezing, refrigerate for 1 hour, then double wrap in plastic wrap, then in foil. Label, date, and freeze. (Roll out and freeze the other half of the dough if not using).
6. To pre-bake pie crust, heat oven to 325 F. Line crust with parchment and fill with pie weights. Place on a baking sheet and place in the oven for 15 minutes. Remove from oven and carefully remove parchment and pie weights. Return to oven and bake 15 to 20 minutes, until lightly browned and dry. Remove from oven and allow to cool completely.
Main photo: Pecan pie with gluten-free pâte brisée. Credit: Martha Rose Shulman
I have met the next generation of bread.
I’m more than a little susceptible to hypnosis by wheat, but if you believe in bread, what Blair Marvin and Andrew Heyn are doing might mesmerize you too. If you doubt bread, their story might make you reconsider.
Tucked high on a hill in Vermont, Elmore Mountain Bread makes a future that I think will last. Marvin and Heyn bake sourdough bread in a wood-fired brick oven, which is standard operating procedure for artisan bread. However, they also mill their own flour.
More from Zester Daily:
Wheat and gluten are the latest bull’s-eyes in the American game of dietary roulette. Remember when eggs, butter and red meat were reviled? Some people are finding their way back to bread through small-scale bakeries and long sourdough fermentations. The next road on the path back to bread might be bakery milled grains.
“We want to make the best bread we can, and it’s a no-brainer that milling is a part of it,” Marvin said as she filled a rack at a small supermarket with fresh-baked loaves in paper bags. The birds on her arm tattoo flew as she worked. A small tag on the rack announced that the flour was freshly milled. A little red stamp of a millstone on the bag gave the same notice. The change is much bigger than these words and signs show.
The day before, Heyn poured grain into the hopper above the stone mill he had built. Every half hour, a timer went off and Heyn or Marvin left the bakery to scoop flour from the rectangular bins attached to the sifter. The sifter allows them to remove a small portion of the bran, and bake with a very white — yet nearly whole-grain — flour, using almost the whole kernel.
A few bakeries now milling their own flour
Research on how milling affects the nutritional value of flour is minimal, but wheat processing is being scrutinized as celiac disease and non-celiac wheat sensitivities are investigated. A handful of bakeries across North America are choosing to mill their own flour in pursuit of peak flavor and nutrition.
Elmore Mountain Bread is remote, near the edge of the state’s fabled Northeast Kingdom, but the bakers are not isolated. America lacks a formal apprentice system for bakers, so good bread advances through a network of online and live resources, such as King Arthur Flour’s baking school and the Bread Bakers Guild of America. Bakers get to know one another by email and by traveling to see one another’s setups.
Miller-bakers Julie Lomenda from Six Hundred Degrees Brick Oven Bakery in Tofino, Canada, and Dave Bauer from Farm & Sparrow in Candler, N.C., came to see the Vermont bakery on separate visits, and they got the couple thinking about milling.
Closer to home, Bread & Butter Farm in Shelburne, Vt., mills for its baking. In the spring, Heyn and Marvin’s son Phineas gave them the impetus to start.
“One of the only things he ate every day was baguettes,” Andrew said. “As I was doing the ordering, which was typically 30 bags of white flour and two bags of whole wheat, I realized that this was refined foods. Organic, but refined.”
Heyn and Marvin wanted to use whole grains but remain loyal to their customers and product line, which was thoroughly artisan but did not feature whole grains. The bakery began 15 years ago, and they’ve owned it for a decade. Through that cross-continent network of bakers, Heyn designed a mill that would suit all their goals.
The brainstorming took place largely on email. Cliff Leir from Fol Epi in Victoria, Canada, sent pictures to Heyn of the mill he had built. Heyn collaborated with bakers Fulton Forde and Bryn Rawlyk, who also wanted to build their own mills. The three worked out details for a rustic, simple machine in a very 21st century fashion, without ever talking on the phone.
The metal work was more tangible and local. Friends who live down the road from the bakery fabricated the framework for the millstones. Iron Art had made the door for the bakery oven, and helped make the oven loader too. The sifter they bought ready made, but Heyn is about to make a new set of screens to better regulate the sifting.
Six years ago Heyn brainstormed designs for the next generation of wood-fired ovens with mason William Davenport of Turtlerock Masonry Heat, incorporating ideas from the Masonry Heater Association. Davenport built the oven for Elmore Mountain Bread, and its features are now common in micro-bakeries. Turtlerock is no longer in business, but former apprentice Jeremiah Church is still building ovens.
All of this tinkering, until the mill, has been to serve efficiencies. Heyn has an engineering mindset, and as he’s engaged in his work, his brain is always working out improvements in their system. Marvin has been an eager partner in this thinking, because she wants to minimize wear and tear on their bodies in what’s a very physical job.
The mill adds rather than subtracts work, but the two of them are gung-ho about this latest innovation. Even though the grains cost about as much as the organic flour they were using, the difference in product is worth it because they want to make the best bread they can.
Elmore Mountain Bread delivers about 500 loaves three times a week in a small radius near Stowe and Montpelier. The bakers still use roller milled flour to make a focaccia served in restaurants, but that is only about 20% of their production.
So far, they haven’t figured out an effective way to announce the difference in their main ingredient. Aside from the little millstone graphic and note on the bag, they don’t have much direct contact with their buyers. This is the way it is for bakers. Even in a retail setting, customers don’t want to chat about what’s in a loaf, the way someone might linger over ingredients while sipping a beer.
I am hoping that this will change. The media are a big voice in the popular campaign against bread, and positive stories about flour are rare.
For now, the bread speaks for itself, though I might serve as a ventriloquist. I didn’t taste any Elmore Mountain Bread before it started milling. Usually I’m all pancakes, all the time. But these loaves made me forget the griddle. The flour smelled so fresh and fieldy, and the breads were hauntingly tasty. I have a new enchantment.
Main photo: Blair Marvin and Andrew Heyn divide and shape dough at Vermont’s Elmore Mountain Bread. Credit: Amy Halloran