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Going Gluten-FreeJuly 8, 2013

Aloha to an Allergy-Friendly Meal

Can’t get to Hawaii this summer? Bring the best of the islands to your own backyard with easy-to-make, gluten-free, dairy-free Hawaiian-style recipes. Transforming an ordinary barbeque into mouthwatering tropical cuisine is easier than you think. Start with a combination of fresh spices and simple marinades, add a few minutes of preparation and fire up the grill. You won’t miss the burgers.

Island spices and fruits are not only flavorful, allergy-friendly and easy on the wallet, they’re also packed with valuable nutrients. Ginger root, a natural digestive aid, is a good source of vitamin B and acts as an anti-inflammatory. Garlic, known for its distinctive flavor, is often called an herbal wonder. Super-fruit mango is an excellent source of vitamins A, B6, C and E. Papaya, which contains helpful enzymes, is rich in vitamin C, folate, potassium and fiber. Even the ordinary lime provides dietary fiber, vitamin C, calcium, iron and copper.

The secret to successful Pan Asian cooking is quite simple. It’s all about layering flavors. Start with a marinade--an easy spice rub of fresh ginger, sea salt and pepper--to infuse your meat with flavor. Next, throw the meat on the grill or wok for quick searing. Then top it off with a tropical sauce made from fresh fruit juice and grated spices. Serve it with an appetizer, soup, salad, fresh bread and homemade cake for dessert, all prepared with the freshest ingredients--and there you have it. Hawaii in your backyard. All you need are the leis.

For more Hawaiian-style summer recipes, click here

Mary Capone (bellaglutenfree.com) is author of  The Gluten-Free Italian Cookbook and creator of Bella Gluten-Free allergy-friendly baking mixes. To buy this cookbook, click here.

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