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Delicious allergy-friendly recipes for you and your family
Oct/Nov 2010 Issue
Some turkeys are injected with flavor solutions that contain gluten. Choose an unbasted or minimally processed turkey and stay away from pre-stuffed turkeys and packaged gravy mixes. Fresh, unbasted turkeys are available at your local butcher and from these companies. Always read ingredient labels. When in doubt, contact the manufacturer directly or check the website to confirm a product is gluten free. Not every product offered by every company listed is gluten free.
These companies offer gluten-free, allergy-friendly products.
Read labels carefully. Not every product offered by every company listed is gluten free.
Easy and Delicious! Gluten-Free, Dairy-Free Thanksgiving
A gluten-free, dairy-free menu worth celebrating
Thanksgiving gives us time to reflect upon our blessings and share a memorable meal with family and friends. Unique among holidays, this all-American day of gratitude doesn't revolve around presents, egg hunts, fireworks, costumes or romance. It revolves around food. That’s why it can stir up anxiety for those with special dietary needs. What foods will be served? Which dishes are safe? What can you eat? What can you bring? What can you make?
Relax! The key to a calm and happy holiday meal is preparation—and here’s help with that. Armed with these gluten-free, allergy-friendly recipes, you can feel confident—whether you’re host or guest—that this will be your easiest and most delicious Thanksgiving ever.
Quick, Impressive Appetizer
Pumpkin Pepper Hummus
MAKES 2½ CUPS
This healthy, seasonal recipe turns traditional hummus on its head. Make it ahead and refrigerate until used. Serve with gluten-free chips or crackers.
1 (15-ounce) can chickpeas, rinsed and drained
5 tablespoons pumpkin purée
¼ cup roasted red peppers
3 tablespoons lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons sunflower seeds, hulled
½ teaspoon coarse sea salt
¼ teaspoon minced garlic
- Allspice, to sprinkle on top
1. Combine all ingredients except allspice in the bowl of a large food processor. Purée until smooth.
2. Spoon dip into a serving bowl and sprinkle with allspice.
Each tablespoon contains 22 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 94mg sodium, 3g carbohydrate, 1g fiber, 1g protein.
Fragrant and Lovely
Pumpkin and Sweet Potato Soup
This versatile soup is easy to modify to suit tastes and available ingredients. For a thinner consistency, add more stock. Prepare it in a crockpot to free up space on the stove. It can be made three days ahead; reheat before serving.
3 cups pumpkin purée
4 cups gluten-free vegetable, chicken or beef broth
1 large sweet potato, peeled and cubed
1 large onion, peeled and diced
1 clove garlic, crushed
1 tablespoon extra virgin olive oil
1 cup vanilla yogurt or dairy-free yogurt substitute (coconut, soy, rice)
1 (15-ounce) can chickpeas, rinsed and drained
1 tablespoon allspice
1 tablespoon cumin
1 teaspoon curry powder
1 teaspoon ground cloves
½ teaspoon coriander
- Rosemary sprig, for garnish
1. Combine pumpkin puree, broth and cubed sweet potatoes together in a large pot or crockpot.
2. In a large skillet over medium-high heat, sauté onion in olive oil. Add garlic when the onions become translucent.
3. Stir onion and garlic into the pumpkin mixture, along with yogurt and chickpeas. Add seasonings (except rosemary) and stir well. Cover and cook over medium heat until potatoes are soft.
4. Carefully ladle mixture into a large food processor and blend until smooth. This may require dividing the soup into smaller portions to process separately, depending on the size of your food processor bowl. Place a clean kitchen towel over the top of the food processor lid to prevent hot liquids from splashing.
5. Return the puréed soup to the pot and taste to determine if more spices are needed.
6. Serve soup hot in individual bowls. Garnish each with a light sprinkle of allspice and a sprig of rosemary.
Each serving contains 182 calories, 4g total fat, 1g saturated fat, 0g trans fat, 2mg cholesterol, 447mg sodium, 31g carbohydrate, 6g fiber, 8g protein.
TIP For richer flavor, use roasted pumpkin instead of canned. To roast a pumpkin, cut a fresh, food-grade pumpkin in half and scrape out the seeds and strings. Set seeds aside to toast separately. Place halves, cut side down, in a large pan filled with ½ to 1 inch water. Bake in a preheated 375-degree oven until pumpkin is soft. Scoop pumpkin from rind. Place in a food processor and puree until smooth. Strain puree through a sieve before using.
Sweet, Tart, Refreshing
MAKES ABOUT 7 CUPS
Chunky chutney is a fresh alternative to traditional cranberry sauce. A tasty accompaniment, it looks beautiful on the table. It can be made up to a week ahead and stored in the refrigerator. Serve warm or cold.
3 tablespoons butter or dairy-free butter alternative
3 Gala or Fuji apples, peeled and cut into ¾-inch cubes
½ cup raisins
½ cup pecans, chopped, optional
½ orange, peeled and chopped
¾ cup brown sugar
½ cup apple cider
⅛ cup lemon juice
1 teaspoon ground ginger
¼ teaspoon ground cloves
2½ cups fresh cranberries
1. Preheat oven to 400 degrees. Place butter in a 9x13-inch baking dish and melt in preheating oven.
2. Place apple cubes in a large bowl. Add raisins, pecans (if tolerated), orange pieces, brown sugar, cider, lemon juice and spices. Stir to combine well.
3. Pour mixture into butter in hot baking dish, spreading in an even layer.
4. Place in oven and bake for 1 hour uncovered, stirring every 15 minutes.
5. Stir cranberries into roasted mixture and cook for additional 20 minutes or until cranberries soften and chutney thickens.
Each tablespoon contains 18 calories, 1g total fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 0mg sodium, 3g carbohydrate, 0g fiber, 0g protein.
Gluten-Free, Dairy-Free Classic
Gluten-Free, Dairy-Free Green Bean Casserole
SERVES 8 TO 10
With a few substitutions, you can enjoy favorite Thanksgiving casseroles like this one. This dish travels well; garnish with cooked onions just before serving.
1 medium onion, sliced into thin rings
1/3 cup gluten-free All-Purpose flour blend
¼ teaspoon xanthan gum
¼ teaspoon sea salt
- Cooking spray
1 pound green beans, canned or fresh, rinsed, trimmed and halved
2 tablespoons unsalted butter or dairy-free substitute
2 large Portobello mushrooms, sliced
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
¼ teaspoon ground nutmeg
2 tablespoons gluten-free All-Purpose Flour Blend
⅓ cup sour cream or dairy-free sour cream
2 cups gluten-free cream of mushroom soup (See On Right)
1. To make “fried” onions, preheat oven to 475 degrees. Lightly grease a baking sheet and set aside. Combine onion slices, ⅓ cup flour blend and salt in a large bowl, tossing until onions are evenly coated. Pour out onto prepared baking sheet, separating onion rings. Bake in preheated oven for 15 to 20 minutes until golden brown, tossing one or two times. Remove from oven and set aside while you prepare the casserole.
2. To make the casserole, turn oven temperature down to 400 degrees.
3. If using fresh beans, boil them in lightly salted water for 5 minutes. Rinse with cold water and drain. If using canned beans, rinse, drain and set aside.
4. In a large saucepan, melt the butter. Toss in sliced mushrooms and pepper and stir over medium heat for 5 minutes.
5. Add spices and flour, stirring to coat. Cook an additional minute and add sour cream and soup. Reduce heat to medium-low and cook while mixture thickens, about 5 to 8 minutes more.
6. Remove from heat and stir in half the “fried” onions and the drained beans.
7. Pour mixture into a large casserole dish and cook in preheated oven for 10 minutes or until bubbly. Sprinkle remaining prepared onions on top and bake an additional 5 minutes. Serve warm.
Each serving contains 120 calories, 7g total fat, 3g saturated fat, 0g trans fat, 10mg cholesterol, 383mg sodium, 13g carbohydrate, 2g fiber, 3g protein.
TIP Pressed for time? Top casserole with gluten-free Funyuns Onion-Flavored Rings, fritolay.com.
Gluten-Free Savory Stuffing
Stuffing is easily adapted to your taste, tradition and items on hand. The better the ingredients, the better the end result, so use delicious homemade bread, if possible. Baked separately, this stuffing travels well.
6 cups gluten-free bread cubes (about half a 2- to 3-pound loaf)
3 tablespoons extra virgin olive oil
½ cup chopped onion
½ teaspoon ground nutmeg
2 teaspoons sage
½ teaspoon marjoram
½ teaspoon salt
1 teaspoon pepper
1 cup chopped carrots
1 cup chopped celery
2 cups chopped and peeled apples
¼ cup dried cranberries
½ cup chopped pecans or walnuts, optional
¼ cup flaxseed meal
2 cups gluten-free vegetable broth
1. Preheat oven to 300 degrees. Line a cookie sheet with aluminum foil.
2. Spread bread cubes in a single layer on prepared cookie sheet. Bake in preheated oven for 20 to 25 minutes or until cubes are dry. Turn the cubes once or twice during baking.
3. In a large skillet, heat oil. Add onion and cook until tender and translucent, browning a bit at the edges. Add spices, carrots and celery, sautéing an additional 2 to 3 minutes. Set aside.
4. Pour dried bread cubes into a 9x13-inch baking pan. Stir in sautéed vegetables and distribute throughout the cubes.
5. Add apples, cranberries, nuts (if tolerated) and flaxseed meal, stirring gently until combined.
6. Drizzle broth over mixture, stirring to coat (not soak) the cubes. You may need more or less broth to accomplish this, depending on what kind of bread used.
7. Increase oven temperature to 375 degrees.
8. Cover stuffing with foil and bake for approximately 30 minutes. For a crispy top, remove the foil for the last 10 minutes of baking.
Each serving contains 352 calories, 26g total fat, 3g saturated fat, 0g trans fat, 3mg cholesterol, 318mg sodium, 29g carbohydrate, 3g fiber, 3g protein.
TIP Pressed for time? Use that old gluten-free loaf of bread in your freezer. It's just right for stuffing!
A Family Favorite
Gluten-Free, Dairy-Free Sweet Potato Casserole
This light, fluffy dish can be enjoyed hot from the oven or cold as leftovers. It travels well.
3 cups sweet potatoes, boiled or microwaved, peeled and mashed
1 cup sugar
½ cup butter or dairy-free substitute
3 eggs, beaten
1 teaspoon gluten-free vanilla extract
1 teaspoon ground nutmeg
2 teaspoons ground cinnamon
½ teaspoon ground cloves
1 teaspoon ground ginger
1 cup sour cream or dairy-free substitute
¼ teaspoon baking soda
- Pinch salt
1 cup raisins, optional
4 tablespoons melted butter or dairy-free substitute
½-¾ cup brown sugar
2 tablespoons gluten-free flour of choice
½ cup grated coconut
½ cup chopped pecans, optional
1. Preheat oven to 350 degrees. Grease a 1½-quart baking dish.
2. In a large bowl, stir together mashed sweet potatoes, sugar, butter, eggs, vanilla extract, spices and sour cream. Add baking soda and salt, mixing well. Stir in raisins, if desired.
3. Spread mixture into prepared baking dish. Bake uncovered in preheated oven for 35 to 45 minutes until the center is no longer jiggly.
4. Prepare topping by combining melted butter, brown sugar, flour, coconut and pecans, if desired, in a bowl.
5. Remove casserole from oven and sprinkle topping over the top. Return casserole to the oven for 10 more minutes or until lightly browned.
Each serving contains 510 calories, 26g total fat, 16g saturated fat, 0g trans fat, 139mg cholesterol, 141mg sodium, 66g carbohydrate, 4g fiber, 5g protein.
TIP Pressed for time? Use 3 cups canned sweet potatoes, drained and mashed.
Juicy and Tender
This recipe by Beth Hillson calls for rubbing the turkey with simple seasonings and then brushing it with glaze for memorable flavor.
12 pounds turkey, fresh or frozen (thawed), rinsed and patted dry
3 tablespoons coarse salt
2 teaspoons seasoned salt
¾ teaspoon poultry seasoning
¼ teaspoon ground nutmeg
¼ teaspoon dry mustard
½ teaspoon paprika
½ cup orange juice, more as needed
¼ cup extra virgin olive oil
2 tablespoons honey
1. Combine rub ingredients. Rub seasoning mixture over entire turkey and into cavities.
2. Set seasoned turkey in a roasting pan. Cover with plastic wrap and refrigerate overnight.
3. Preheat oven to 400 degrees. Stuff turkey with dressing, if desired. (Place remaining dressing in a lightly oiled casserole dish. Cover and bake according to recipe instructions.)
4. Combine glaze ingredients and brush over turkey. Truss the bird or cover stuffed cavities with aluminum foil to prevent burning. Place in preheated oven and bake for 20 minutes. Reduce oven temperature to 325 degrees and roast 3 to 3½ hours, basting* frequently with pan drippings until a meat thermometer registers 180 degrees in the thickest part of the thigh. (If turkey is not stuffed, cooking time will be slightly less. Begin checking for doneness after 3 hours.)
5. Remove turkey from oven and let stand 10 minutes before carving. Remove stuffing to a serving dish. Serve with hot gravy.
Each serving (4 ounces white meat) contains 176 calories, 4g total fat, 0g saturated fat, 0g trans fat, 76mg cholesterol, 72mg sodium, 0g carbohydrate, 0g fiber, 32g protein.
Each serving (4 ounces dark meat) contains 208 calories, 8g total fat, 2g saturated fat, 0g trans fat, 96mg cholesterol, 88mg sodium, 0g carbohydrate, 0g fiber, 64g protein.
Gluten-Free Mushroom Wine Gravy
MAKES ABOUT 4 CUPS
Most prepared gravies contain gluten. Making gravy from scratch is the best way to ensure that everyone can safely enjoy it. Plus, homemade just tastes better! This versatile recipe happens to be vegetarian. If you prefer to use turkey drippings, substitute drippings for a portion of the vegetable stock.
1 clove garlic, minced
2 tablespoons butter or non-dairy substitute
½ large onion, chopped
1 cup mixed fresh mushrooms (white, button, Portobello, cremini, oyster or shiitake), sliced, tough stems discarded
¾ cup dry white wine
3 tablespoons extra virgin olive oil
3 tablespoons gluten-free All- Purpose Flour Blend or blend of choice
2 cups gluten-free vegetable stock
- Cracked black pepper and sea salt, to taste
1. In a large skillet, cook garlic in butter over medium-low heat, stirring until light golden. Add onion to garlic-butter mixture and cook, stirring until softened. Add mushrooms and sauté mixture over medium-high heat, stirring until onions are translucent and mushrooms are lightly browned, approximately 5 minutes. Stir in wine and cook until reduced by about half.
2. In a separate skillet, heat oil over medium heat. Add flour, stirring in small circles with a wooden spoon to incorporate. To avoid scorching, stir constantly until thickened and roux is milky-tan in color.
3. Add stock to roux, whisking to prevent lumps.
4. Reduce heat to medium-low and stir periodically to prevent scorching. Cook down for 5 minutes to thicken.
5. Stir in mushroom-wine mixture and cook another 5 minutes over medium heat. Add more stock to thin gravy, if necessary. Season with pepper and salt, to taste.
Each tablespoon contains 14 calories, 1g total fat, 0g saturated fat, 0g trans fat, 1mg cholesterol, 18mg sodium, 0g carbohydrate, 0g fiber, 0g protein.
TIP Pressed for time? Make this gravy a day ahead and store it covered in the refrigerator. To reheat, add water or additional vegetable stock to thin to pouring consistency.
Makes Its Own Crust
Gluten-Free Pumpkin Pie
SERVES 6 TO 8
This quick, easy recipe doesn’t need a crust. The flour settles to the bottom, forming a natural crust. It can be made two days ahead and stored in the refrigerator.
1 (15-ounce) can pumpkin purée
¾ cup milk or dairy-free vanilla-flavor milk of choice
¾ cup cream or dairy-free liquid vanilla creamer
2 tablespoons extra virgin olive oil
2 teaspoons gluten-free vanilla extract
4 tablespoons bourbon (use only if using
½ cup Jules’ Flour Blend or gluten-free all-purpose flour blend of choice*
¼ cup buckwheat flour
½ cup brown sugar, packed
¼ cup granulated cane sugar
1 tablespoon Ener-G Egg Replacer powder, not reconstituted (or use 2 whole large eggs and
2 teaspoons gluten-free baking powder
½ teaspoon sea salt
2 teaspoons cinnamon
1 teaspoon pumpkin pie spice (or ¾ teaspoon ground nutmeg + ¼ teaspoon ground cloves)
1. Preheat oven to 450ºF. Butter or spray with cooking oil a 10-inch pie plate and one ramekin.
2. Mix together all liquid ingredients in one bowl and whisk together the dry ingredients in another. Slowly pour the dry ingredients into the liquid bowl while stirring. Beat until totally combined.
3. Pour batter into prepared pie plate, leaving at least ¼ inch between the batter and the rim of the pie plate. Pour any remaining batter into prepared ramekin(s). Smooth the top of the pie with a rubber spatula.
4. Place pie in preheated over and bake for 15 minutes. Then reduce heat to 375ºF and bake for 30 more minutes or until a knife inserted into the pie comes out clean.
Each serving (made with eggs, no bourbon) contains 272 calories, 13g total fat, 6g saturated fat, 0g trans fat, 80mg cholesterol, 306mg sodium, 37g carbohydrate, 3g fiber, 4g protein.
MAKES 4 CUPS
1 cup arrowroot powder (or tapioca starch)
1 cup potato starch (or tapioca starch or arrowroot powder)
1 cup very fine white rice flour (or sorghum flour or millet flour)
½ cup buckwheat flour (or millet flour, sorghum flour, or brown rice flour)
½ cup tapioca starch (or cornstarch)
4 teaspoons xanthan gum (may be corn based) or guar gum
Whisk all ingredients together in a large mixing bowl. Or pour it into a large zip-top bag and shake until thoroughly mixed.
Each cup contains 522 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 123g carbohydrate, 4g fiber, 4g protein.
Melts in Your Mouth
Sweet Potato Bread Pudding
SERVES 10 TO 12
Easy to make and healthier than its rich taste suggests, this dessert is a clever alternative to pumpkin pie. It’s delicious alone or topped with Decadent Bourbon Sauce. It can be made several days ahead and stored in the refrigerator; reheat just before serving.
5 cups plain gluten-free bread, sliced and cut into 1-inch cubes
⅔ cup pecans, chopped, optional
2 large eggs or flax gel
1¾ cups coconut milk (not low fat)
¼ cup milk or dairy-free vanilla- flavored milk (coconut beverage, rice, hemp, soy, almond)
1½ cup puréed, cooked and peeled sweet potatoes
6 tablespoons dark agave syrup or maple syrup
1 tablespoon gluten-free vanilla extract
1 tablespoon bourbon or apple cider
1 tablespoon ground cinnamon
1 teaspoon pumpkin pie spice or 1½ teaspoons ground nutmeg + ½ tea- spoon ground cloves
⅔ cup raisins, plumped in boiling water for 5 minutes and drained
3 tablespoons butter or dairy-free substitute
1 tablespoon sugar
1. Preheat oven to 325 degrees. Line a baking sheet with aluminum foil.
2. Spread bread cubes over prepared baking sheet. Bake in preheated oven for 10 minutes, stirring once to toast all sides.
3. If using, spread pecans in a metal baking pan and bake in preheated oven for 8 minutes. Let cool and then chop.
4. Whisk together eggs, coconut milk, milk, sweet potatoes, agave syrup, vanilla extract and bourbon in a large bowl. Add spices. Stir in toasted bread cubes and raisins. Cover and refrigerate for 1 hour.
5. Keep oven set at 325 degrees. Place 3 tablespoons butter in 2-quart baking pan and set pan in oven for a couple minutes to melt butter.
6. Remove pan from oven and spread melted butter to cover bottom. Add soaked bread mixture, sprinkling top with sugar.
7. Return pan to preheated oven and bake for 40 minutes. Then increase oven temperature to 425 degrees and bake for additional 12 to 15 minutes until pudding is firm and lightly browned.
Each serving contains 335 calories, 17g total fat, 9g saturated fat, 0g trans fat, 47mg cholesterol, 95mg sodium, 45g carbohydrate, 3g fiber, 5g protein.
TIP Pressed for time? Use canned yams, drained then puréed.
Make It Memorable
MAKES ABOUT ¾ CUP
Spoon over squares of warm bread pudding and serve immediately.
5 tablespoons vanilla liquid creamer or dairy-free vanilla creamer (soy, coconut)
¼ cup sugar
3 tablespoons bourbon or apple cider
2 tablespoons vanilla yogurt or dairy- free yogurt (coconut, soy, rice)
1. Whisk all ingredients together.
2. Chill sauce in the refrigerator until served.