Gluten Free Choice Consulting

Thinking Spring? Think Farmer's Markets

At our recent inaugural meeting of Portland's support group for kids with celiac disease and gluten intolerance (www.giftsw-pdx.org) , I asked the younger crowd (about ages 3-6) to draw pictures of their favorite fruits and vegetables. I was thrilled to see in graphic, exhuberant color, their extensive food vocabulary. Obviously their parents were doing things right, keeping the focus on a whole foods diet built on fruits, vegetables, nutritious "safe" whole grains and good protein sources for growing bodies. This brings up the importance of following these same principles for adults, too. I can't think of a better place to gain inspiration for planning and cooking healthful, nutritious meals than your local spring farmer's market, where food doesn't get any fresher unless you're out standing in your field (pun intended). Some farmers markets are already getting started, and most will open by Memorial Day Weekend. Even in a year with a cold, wet spring, there will be something great, something green, something local, and a reason to be glad you visited to support your local farmers.

Tip:  Many farmer's markets in the Portland area now offer gluten-free baked goods. 

Below is my annual Thanksgiving planner, with tips on producing a praise-worthy gluten free meal that everyone will love. The secret is to begin planning a few weeks ahead. 

Suggested Thanksgiving Menu

Traditional Roasted Turkey

Traditional Turkey Gravy

Foccacia Bread with Caramelized Onions – also used to make traditional turkey-sage stuffing

Yam Gratin with Chile-Spiced Pecans

Oven-roasted Asparagus or Green Beans

Salad with Satsumas, Avocados and Lime Dressing

Traditional Turkey-Sage Stuffing

Wild-Rice Cranberry-Pecan Stuffing or Pilaf

Cranberry–Pineapple Salsa

Pumpkin Pie with Coconut Whipped Cream

Fruited Sangria (alcoholic*) or Apple Cider – can also be made with Rooibos (redbush) tea in place of wine for a similar tasting non-alcoholic version)

I start planning a few weeks in advance, usually by thinking of what vegetables look good this year in my local farmer’s markets, who is planning on joining us, and what strikes my fancy. Sometimes I draw inspiration from the latest trends in the food world. Many of the recipes for this Latin-influenced meal were adapted from Gourmet Magazine or Food & Wine.

When planning a meal for gluten-free guests, include a few more green vegetables, such as sautéed kale, or a spinach casserole, or oven-roasted asparagus, etc. These dishes are easy to make gluten free dishes, with the exception of traditional green-bean casserole, and even that can be made free of gluten.

Appetizers are another part of menu-planning to consider. You can roast savory fingerling potatoes with sea salt and olive oil, cut in half, and top with pureed artichokes, egg salad, or red-pepper walnut spread. Oven-roasted fall vegetables cut into bite-sized pieces, tossed with a little vinaigrette are a favorite. Smoked salmon is always welcome here in the Northwest. Spiced nuts are a treat, and you can vary the taste—spicy, or sweet and mild for the kids.

When choosing your turkey, either go natural, organic, or choose a brand that does not added gluten in the broth injected to add moisture and flavor. Norbest brand, sold at Fred Meyer, is gluten and MSG free. It is however, over-salted in my opinion, with 325 mg of Sodium/serving. Our local discount grocer sells two brands that do not contain gluten or MSG and that are much lower in salt. Riverside, with 270 mg. Sodium/serving, and, and Honeysuckle White, with 220 mg Sodium/serving. If the turkey you are considering buying does not specifically state that it is gluten free, it may not be gluten free. Some popular brands may contain gluten, so it’s always best to read labels, or visit the manufacturer’s website and look under FAQ’S, where the question of whether the product contains gluten is usually addressed.

Other Holiday treats that may contain gluten, besides the obvious like pumpkin pie, can include eggnog, honey-roasted nuts, and many brands of chocolates. Caution is advised!

If you’re traveling for the holidays it is really important to plan ahead, and to have the support of your family or host/hostess. One key item is the turkey. If possible, explain to your host that you cannot eat anything with gluten in it, and that there is no difference in taste or quality if they choose to accommodate you by purchasing a gluten free turkey. As discussed above, they do not need to buy an expensive organic turkey – just to choose a brand that states it is gluten free on the packaging. Offer to make or bring a gluten free stuffing or rice pilaf side dish, and ask if they can toss a yam or sweet potato in the oven for you along with the other dishes being baked. With green vegetables and a salad, turkey, sweet potato and dressing, you’ll have a complete meal. Dessert might be more difficult unless you offer to bring something for yourself too. I always make a dish of poached pears for those avoiding high calorie and high-sugar desserts. Happy Turkey Day! We have much to be thankful for.