VEGETARIAN PRODUCTS: Udi's GFCF Bread

Udi's white sandwich bread is usually good for low FODMAP vegetarians and is usually suitable for the elimination phase. However, you need to be careful. They usually use tapioca syrup, which seems to be okay. Unfortuntely, they sometimes substitute with Brown Rice Syrup-- definitely not okay. Read the ingredients every time.

 It makes amazing toast. It even tastes decent without microwaving or toasting. It's a bit dry, but the first gluten free bread I've found to be edible without some kind of cooking.

You will find Udi's in the gluten free freezer section. I have found it in the Stop and Shop natural foods aisle, Whole Foods, the Good Food Store, the Fruit Center, and best of all Trader Joe's where they keep it out with the regular bread and sell it for aout $5!

VEGETARIAN RECIPE: Low FODMAP French Toast

I prefer to cook this frenh toast in a cast iron skillet to give it a nice texture.

Heat cast iron skillet on medium heat for five minutes. After four add a quarter cup of canola oil

1 c Trader Joe's vanilla rice milk
1 t vanilla
1 t cinnamon
1 egg
4 slices Udi's White Sandwich Bread

Note that some of it will fall apart-- but it tastes great anyway!

Irish Soda Bread – GFCF

Irish Bread – GFCF

I love this Americanized GFCF Irish Soda bread. I say Americanized because it has sugar, raisins and; caraway seeds added. It's a blend of several traditional and GFCF recipes I've tried. It's a little fluffier than the kind I grew up eating,  but really good anyway. If you want a round loaf, put it into a cake or pie pan, as this dough is more runny than the traditional version. Note: the coconut flour needs the egg. If you don't eat eggs, replace the coconut flour with an alternative flour and reduce the amount of vegan butter milk.
Preheat oven to 400 degrees

½ c tapioca starch/flour

¼ c brown rice flour

1 c coconut flour

1 t xanthum gum

½ t baking soda

1/2 c sugar

2 t baking powder (1 t if you like more dense bread)

1 t caraway seeds

2 T Spectrum vegetable shortening
2 eggs

2 c vegan butter milk (1 ½ T cidar vinager in measuring cup, then fill to top w/ rice milk)
¾ c raisins

Whisk together dry ingredients. Cut shortening into dry mixture (works best to cut small pieces in and mix up with two butter knives). Add vegan butter milk, let sit approximately one minute. Add egg and mix together. Last add raisins. Put into greased bread pan.

Bake for 35+ minutes, until toothpick comes out clean. If not cooked after 35 minutes, tent aluminum foil over top and check every five minutes until cooked.

Salad, Green

Salad without croutons or cheese can be really good with other ingredients for flavor.

GFCF Croutons can be made by spreading olive oil and garlic and salt on GFCF bread, cutting into one inch squares and frying in frying pan until crispy.


Nuts also make a nice substitute for croutons... especially sunflower seeds or cashews.

Canned corn adds a lovely flavor to salad.

Other options that are great include mandarin oranges, black olives, sliced or chopped avacado, boiled eggs, kidney beans, tomato, cucumber, artichoke hearts, radish, carrots... not neccessarily all at the same time, but experiment.

Choose a dairy free dressing... many honey mustards are okay, raspberry vinaigrette, olive oil and GF vinegar (beware of malted vinegar), olive oil and juice of a couple lemon wedges, etc.

VEGAN RECIPE: Mashed Potatoes

I love mashed potatoes. They might actually be smashed potatoes as I don't take the skins off. I've tried every kind of alternative milk, but have found that the potato water (that you cooked the potatoes in) really makes the best substitute for milk.

Mashed Potatoes
2 pounds yukon gold or new potatoes
1/2 c Earth Balance Soy Free Margarine (or Butter if you are vegetarian)
Potato water
salt to taste
pepper to taste

Wash and slice potatoes and add to pot with cold water. Bring to a boil and turn down heat to medium/high. Boil until soft when pierced with fork. Drain water into a mixing bowl-- put aside. Add a splash of the cooking water (potato water) and the margarine back into pan. Use hand-mixer to mash the potatoes. Add more water and margarine as needed.

This recipe is suitable for the elimination phase.

VEGETARIAN RECIPE: Egg Salad

Egg Salad - another good standby
4 boiled eggs (preferably omega 3 eggs)
1/4 c Helman's mayonaise
1/2 t dijon mustard

mash together with a fork

This recipe is suitable for the elimination phase.

GFCF Bagels

I just made some really good bagels from a recipe in Living Without Magazine (October/November 2009 issue). If you have a subscription to this magazine (and if you can't eat gluten or dairy, you should) then you can logon and find recipes from past issues (http://www.livingwithout.com/).

Search for the Gluten Free Dairy Free Bagel Recipe.
You'll also have to do a search for the Multi-Grain Flour Blend (don't forget the dash, as it didn't recognize multi grain).

The only thing that got left off in the website is how to top the bagels-- here's how:

To add toppings whisk together 1 egg white and 2 Tablespoons cold water, brush on bagels and sprinkle toppings (poppy seeds, sesame seeds, salt, etc.) over top

The best part is the ones I made have toppings I like (sesame seeds, poppy seeds, salt), but also they aren't sweet like the GFCF bagesls I've bought at the grocery store. They're also more chewy and fresh tasting.

The ones I made aren't as pretty as the ones pictured in the magazine, but I'm sure I'll get better with practice!

Cinnamon Sugar Raisin Flatbread

This recipe is adapted from a recipe on the Gluten Free Cooking School blog (http://www.glutenfreecookingschool.com/archives/gluten-free-bread-30-minute-flatbread/). It's really delicious heated with a little GFCF margarine for breakfast or a snack.

Cinnamon Sugar Raisin Flatbread
1 c brown rice flour
1/2 c tapioca flour (also known as tapioca starch)

1/2 c sugar

2 t zanthum gum
1/8 t baking soda
1/2 t salt
3/4 c water
1 t cidar vinegar
2 eggs
1/2 c rasins
1 t cinnamon

• Preheat oven to 350 degrees (f)
• Mix dry incredients in medium size mixing bowl (except cinnamon & raisins)
• Add wet ingredients and raisins and mix thoroughly
• Greese 10x15 baking pan and dust with brown rice flour
• Spread batter evenly into pan. Use the back of a wet spoon if dough is sticky
• Back for about 18 minutes, until the bread pulls away from the sides of the pan.
• Cool and cut into desired size

VEGETARIAN RECIPE: Potato Salad

Potato Salad
3 pounds potatoes, cut into one inch cubes (I like them with skins on)

2-3 stalks of celery, diced

1 red bell pepper, diced small

2 boiled eggs, choped

Helman's lmayonaise to taste (~ 1/2 a cup or so)

1 t dijon mustard

Salt and pepper to taste

Put potato cubes in a pot of cold water. Bring to a boil and cook until potatoes are soft. Drain water and put potatoes into mixing bowl. Add celery, mayonaise, eggs and mustard and mix to combine.

This recipe is suitable for the elimination phase.

VEGETARIAN RECIPE: Deviled Eggs

Deviled Eggs

As many eggs as you want to make

Helman's Mayonaise

Dijon mustard

Paprika

Put eggs in cold water and bring to boil. Once boiling remove from heat, cover and let sit for 12 minutes. Drain, cool and peel eggs. Cut eggs in half lengthwise, put yolks in mixing bowl. Not all of the whites will cut perfectly, set the good ones aside on serving plate. (maybe give the broken ones to your dog)

Add mayonaise to egg yolks -- equal to about the amount of the egg yolks. Add one teaspoon of dijon mustard per dozen egg yolks. Mix together with hand mixer or mash together with a fork.

Spoon yolk mixture into egg whites, then sprinkle with paprika.

This is suitable for the elimination phase and good to bring to parties (not vegan parties though)

VEGAN: Charred Summer Veggies recipe

This recipe is adapted from one I found in Cooking Lite magazine a few years ago

Charred Summer Veggies
2 1/2 c corn kernals (~5 ears)
1 c chopped green beans
2 c chopped zucchini
1 c chopped red bell pepper
2 T chopped green onion tops (green part only)
2 T chpped fress flat parsley
2 T fresh lemon juice
4 t olive oil
1/2t salt
pepper to taste

Heat 12" skillet on high over high heat. Coat with cooking spray, add corn, beans, zucchini and pepper, stir to combine. Cover and cook 5 mins (it will smell like it's burning).Combine green onion tops with remaining ingredients and toss into pan.

Vegetarian Meat-less Balls recipe

This is a really tasty recipe I was given by an older client years ago. She said they used it during World War II when meat was being rationed. I've adapted it to be gluten free.

Vegetarian Meat-Less Balls

1 c cooked carrots

1 c walnut-- chopped fine (chop up in food processor or blender)

1 c gluten free bread crumbs (I use Gillian's Foods breadcrumbs -- I find them at Hannafords)

1 bunch chopped scallions green tops only (was originally 1 medium onion)

1/4 c catsup (the kind with sugar, not corn syrup)

1 celery stalk chopped (was 1/2 stalk originally)

1 T olive oil
1/4 t salt
1 teaspoon garlic powder (originally had 2 crushed garlic cloves)
1 teaspoon onion powder
2 eggs well beaten

Mix all ingredients and place two to three balls on a non-stick cookie sheet. Bake at 350 degrees for 30 minutes. (Can be made into a loaf using greased loaf pan and cover w/ tomato sauce-- but this is not as good).

Notes: These taste great all by themselves, and are not very good with tomatoe sauce.

PLANT BASED PRODUCT: Sunshine Burgers

Sunshine Burgers are great veggie burgers that I like to bring to work for lunch. I heat them in the microwave and have them on GF bread with dill sandwich pickles, lettuce, tomato and low FODMAP ketchup-- yum.

It just may be the only FODMAP friendly veggie burger around. It's made with sunflower seeds. Not all varieties are FODMAP friendly, but the Garden Herb and the Original both work.

It's hard to find, but really good if you do. I have found it at the Good Health Store and Whole Foods.

PLANT BASED RECIPE: Vanilla Icing recipe and great GFCF Cake Mix

I can't remember where I found this recipe for vegan vanilla icing, but it's simple, easy and yummy.

GFCF Vanilla Icing

1/2 c vegan margarine

1/4 c vanilla rice milk (or other non-dairy milk)

3 c powdered sugar
1 1/2 t vanilla
Put all margarine, vanilla and milk in large mixing bowl and cream together with a hand mixer. Add half of the sugar until well blended, then add rest of sugar and mix until blended.

 

STORE: Good Health Natural Foods (GFCF groceries in Hanover & Quincy, MA)

Good Health Natural Foods store (http://www.goodhealthnaturalfood.com/)

This store rocks! I've never seen such a great selection of alternative foods that work for plant based and low FODMAPs. Usually I'm running around to several stores to get all of my products, but this store seems to have them all. They have two locations:
1627 Hancock Street, Quincy, MA. 02169
(617) 773-4925
 219 Columbia Road (Rte 53), Hanover, MA 02339
(781) 826-0808

Glutenus Minimus bakery (GF w/ some CF in Belmont, MA)

Glutenus Minimus bakery (http://www.glutenusminimus.com/Glutenus_Minimus/ABOUT.html)
offers gourmet GF baked goods.

They supply the GF pizza crust at Zing Pizza and offer GFCF treats at their bakery.

Dairy free options include: Pumpkin Bread, Carrot Cake Muffin, Coconut Macaroons, or Peanut Butter Chocolate Chip Cookies. I went this weekend and tried the pumpkin bread and the carrot cake muffin-- very yummy. The options for dairy free are limited so get there earlier in the day rather than later.

They opened a brand new bakery in October.
697 Belmont St. Belmont, MA 02478.
The hours are Mon-Fri 9am-6pm and Saturday 10am-4pm.
617-947-1438


You can also find their products at

• The Natural Food Exchange. 343 Main Street, Reading, MA 01867
• Cafe Zing, Porter Square. 15 White Street, Cambridge, MA 02114
• Equal Exchange Cafe. 226 Causeway Street, Boston, MA 02114
• Stone Hearth Pizza. Cambridge/Belmont/Needham
• City Feed and Supply. 672 Center Street, Jamaica Plain, 02130
• Lexington Farmers Market (every other Tues., starting June 16)
• Or order online

Zing Pizza (GFCF pizza in Cambridge)

Zing Pizza (zingpizza.blogspot.com)

GF pizza, unusual choices (e.g. squash sauce w/ blue cheese and; sausage), menu changes from day to day-- check the blog to see what they have. They are not very flexible about changing what they are offering for the day, they will leave off the cheese though so it can be GFCF. Plan on 45 minute wait for GF pizza, but you can call ahead to order. The crust is great-- it comes from Glutenus Minimus bakery, it's dairy free, but does contain eggs.

This place recycles everything, I love it!

Casual atmosphere ($$)

1923 Massachusetts Ave, Cambridge, MA 02140

(617) 497-4300

Papa Razzi restaurant (GFCF Pasta in MA, WA DC, NJ, NY and RI)

Papa Razzi (http://www.paparazzitrattoria.com/)


GF pasta that they will make to order, so you can get it without dairy. Sometimes it's really good and sometimes it's just okay. It depends on the chef. The main thing is that they are exceptionally careful when it comes to food intolerance issues.
Upscale ($$$)

Locations in Massachusetts:
*Boston (271 Dartmouth Street) 617-536-9200
*Hanover (2087 Washington Street) 781-982-2800
Wellesley (16 Washingotn Street) 781-235-4747
Concord (768 Elm Street) 978-371-0030
Burlington (2 Wall Street) 781-229-0100
Chestnut Hill (199 Boylston Street) 617-527-6606
Framingham (155 Wocester Road) 508-848-2300

Locations outside of Massachussetts:
Georgetown, Washington DC (1064-1066 Wisconsin Ave) 202-298-8000
Paramus, NJ (298 Garden State Plaza) 298-843-0990
Short Hills, NJ (The Short Hills Mall) 973-467-5544
Westbury, NY (1500 Jericho Turnpike) 516-877-7744
Cranston, RI (1 Paparazzi Way) 401-942-2900

(*Locations I've been to indicated with an asterisk)

Flying Apron Bakery (Vegan GFCF in Seattle, WA)

The Flying Apron Bakery (http://www.flyingapron.com/)

This place rocks! I feel so safe eating here. I wish we had something similar in the Boston area. The best part is that they have savory foods, not just sweets. Check out the pocket sandwiches.
Nice Casual place ($$)
3510 Fremont Ave North, Seattle WA 98103
206-442-1115
If you can't get to Seattle see their cookbook reviewed in Feb 19, 2010 post (http://pheelingphoody.blogspot.com/2010/02/cookbook-flying-apron.html)

Macaroni and Cheese-less - GFCF from Gluten Free Goddess

Cheesy Uncheesy Sauce
For an outrageously great cheese sauce alternative check out the recipe on the gluten-free goddess blog (http://glutenfreegoddess.blogspot.com/2007/12/cheesy-uncheese.html)

I leave the white wine out of this recipe and it still comes out great. I prefer it with hemp milk, but if I use rice milk I thicken it with a little corn starch (2 tablespoons corn starch and 2 tablespoons water, mixed in slowly). I've used both almond butter and cashew butter with it, which is good, but I prefer the tahini.




Best Vegan GF Macaroni and Cheese
There's also a fabulous recipe for macaroni and cheese recipe the cheesy uncheesy sauce with GF pasta and  artichoke hearts. (http://glutenfreegoddess.blogspot.com/2006/11/kicked-up-baked-mac-and-cheese.html)

Flying Apron Cookbook

Flying Apron's Gluten-Free & Vegan Baking Book
by Jennifer Katzinger

This is a great cookbook! The best part is that it offers recipes that savory for dinner or lunch.
I highly recommend the Russian Potato and Cabbage Piroshki recipe on page 126. This recipe includes navy beans, but I generally substitute cashews in place of the beans.

If you find yourself in Seattle check out the Flying Apron Bakery... it's heaven on earth.

Healthy Haven (GF Store in North Tiverton, RI)

Healthy Haven (http://www.healthyhavenri.com/)

Gluten free (gf) store, great selection of gf grocery items and plenty that are cf as well.

80 Main Road, Tiverton, RI 02878
401-816-5844


If you're making the trip, check out Alice's Diner (http://www.alicesdiner.com/) right up the road in Fall River MA. Gluten Free (GF) waffles, pancakes, pies and other desserts, sandwiches and fried clams. You can get a gluten free dairy free (GFCF) sandwich here. If you call ahead the owner will make up most of the above dairy free.
2663 South Main Street, Fall River, MA 02724
508-675-9210

Alice's Diner (GF with some GFCF options in Fall River, MA)

Alice's Diner (http://www.alicesdiner.com/)

Gluten Free (GF) waffles, pancakes, pies and other desserts, sandwiches and fried clams. You can get a gluten free dairy free (GFCF) sandwich here. If you call ahead the owner will make up most of the above dairy free.

Very casual ($)

2663 South Main Street, Fall River, MA 02724
508-675-9210

If you make the trip, check out the gluten free (gf) store right down the street in North Tiverton, RI. Healthy Haven has a great selection of gf grocery items and plenty that are cf as well.
80 Main Road, Tiverton, RI 02878
401-816-5844

Lilli and Loo (Chinese Restaurant in NYC)

Lilli and loo (http://www.lilliandloo.com/)

Awesome chinese food, sushi, other asian cuisine, and vegan smoothies.

This is the best restaurant I've ever been to for gluten free safety, they are well trained and very careful.

It was no problem getting dairy free options.

Upscale ($$$)

Two locations:

792 Lexington Ave, New York, NY 10021 (between 61st and 62nd Street) (212-421-7800)

Stone Hearth Restaurant (GFCF Pasta in Boston area)

Stone Hearth Restaurant (http://www.stonehearthpizza.com/)
GF Pizza -- this is really good, but it does have a little dairy, so if you can't have dairy, skip it.

& GFCF Pasta - this is really good if you get it cooked to dine in, if you get it for take out they don't bake it the same way, so it's not as good.
Casual dining ($$)
Three Locations:
Belmont, MA (57 Leonard St.) 617-484-1700
Needham, MA (974 Great Plain Ave) 781-433-0600
*Cambridge, MA (1782 Mass Ave) 617-433-0600

(*Locations I've been to indicated by asterisk)