Some time ago I started going to a local gluten-free support group. I went not because I necessarily thought I needed help figuring out the gluten-free diet (although I’ve learned a lot from my fellow members), but because I thought it would be fun to get together and socialize with other people that shared the same gluten-free lifestyle. It turned out to be a great idea, and a social event that I thoroughly enjoy. We generally have a big potluck at someone’s house- usually with a theme- and talk and stuff ourselves silly. This last meeting had a “luncheon” theme and I decided to make quiche. That was well and good, but a traditional quiche contains dairy and a fair number of our members have multiple intolerances including dairy. I decided to make allergen-friendly alternatives for those who could have egg, but couldn’t have dairy or soy. (Unfortunately those who can’t have egg also can’t have soy, or I might have made a tofu-vegan quiche as well.) The pie crust I used for the traditional quiche recipe contained dairy and potato starch (another allergen for some members), so that was out. I considered making my standard dairy-free chebe crust, but I wanted to have a base that contributed a flavor element as well as a texture. I ended up deciding to do a creative riff on my green chili crustless quiche, using South American inspired flavors of chili and tomato- and thus, a corn polenta crust, almost like an open tamale, came to mind.
I made one quiche with a vegan (dairy-free) sundried tomato pesto topping inspired by Vegan with a Vengeance, and then in case the nuts in the pesto made the quiche off limits for anyone, I also topped some of my quiche with simple but beautiful slow-roasted tomatoes and/or fresh cilantro leaves. The results were lovely, tasty, and allergen-friendly, and my friends with multiple intolerances seemed to thoroughly enjoy them. Trying to cook for these friends has really taught me a lot about creative baking with limited ingredients- and I enjoy the challenge as well as the results! Enjoy! And if you haven’t looked into joining a support group in your area- I highly recommend it.
Here’s one of the nut-free quiche, topped with lovely slow-roasted grape tomatoes, corn, and garnished with oregano.
Grits/ Polenta Base: 1 cup rice milk 1 to 2 cups water* 3/4 cup yellow cornmeal (I use arrowhead mills) 1/2 (7-ounce) can ORTEGA® Diced Green Chiles 6 ounces sweet corn 2 tbsp. fresh, chopped cilantro oregano, smoked paprika, epazote (optional) to taste 1/4 tsp salt (or less, to taste)
Quiche Base: 4 eggs 1/2 cup rice milk 10 ounces sweet corn 1/2 (7-ounce) can Diced Green Chiles salt, to taste 1/4 teaspoon pepper oregano and any other herbs you like
Toppings: A) Sundried Tomato Cilantro Pesto 1/2 cup sundried tomatoes (either reconstituted dried or in oil, rinsed) 3/4 cup water 1/4 cup almonds no oil if using tomatoes in oil, otherwise small amounts to taste sprinkle of salt and pepper 1/4 cup chopped fresh cilantro
B) Slow Roasted baby tomatoes Large handful of small tomatoes olive oil 2 tbsp. fresh cilantro salt, pepper
C) Fresh Cilantro in Olive oil Enough sprigs of cilantro to decorate 12 muffin size quiche olive oil salt, pepper
Prepare a muffin tin with (or without) liners, greasing with spectrum shortening or your favorite dairy-free margarine if you are not using liners.
Sautee 1 diced onion in a nonstick pan in olive oil until translucent and remove from burner, reserving in two parts for base and quiche.
Polenta Base: 1. Combine rice milk, water, cornmeal in a large saucepan and heat until you get a gentle boil. Lower temperature slightly if needed and keep stirring for 10 minutes or longer until you get a nice thick consistency. Add corn, half of your sauteed onions, and chilies and cook a few minutes longer. Season with herbs and seasonings and remove from burner. Fill prepared muffin tins 1/4 to 1/3 with polenta and let cool until firm.
Quiche: Preheat oven to 350 degrees F. Puree eggs, 1 cup of corn, salt and pepper in a blender. Add remaining corn, chilies and sauteed onion to puree and mix well with a spoon. Season. Pour into muffin containers on top of the polenta base. Bake at 350 degrees for 20-30 minutes or until center is almost set. Top with options a, b, or c and bake until you can insert a toothpick and it comes out clean.
Topping Directions: A) Sundried Tomato Almond Pesto Combine ingredients in food processor and blend until smooth and creamy. Spread on top of quiche when half baked and return to oven.
OR B) Slow Roasted grape tomatoes, halved, drizzled with olive oil and sprinkled with fresh cilantro and roasted for an hour or two on 325. Garnish quiche when half baked and return to oven.
OR C) Fresh cilantro leaves, drizzled with a little olive oil, salt, and pepper and let steep until oil is infused. Garnish quiche when half baked and return to oven.
After done, cool COMPLETELY before removing from pan. Enjoy!
Made to accommodate complex allergies of friends at local GF potluck.
*Polenta note: I used 2 cups water, but the polenta was softer than I would have liked. I would experiment and try this with 1 cup water instead and add more as needed.
Original Source:Contents of my brain, inspired by several recipes online and Vegan with a Vengeance pesto Recipe. Modified by me. Please do not replicate.
One thing that strikes me repeatedly is that while living gluten-free can be challenging, living gluten-free with additional allergies or intolerance is even more difficult. Upon diagnosis, many Celiacs are lactose intolerant because their villi (with those lactose digesting tips) have been damaged by the body’s response to gluten. Thus it is often recommended that new Celiacs refrain from consuming dairy (especially anything containing lactose) for at least the first six months after diagnosis. Issues with dairy often resolve as the body heals, but some have trouble with Casein, the protein in milk, or continue to be lactose intolerant. Among my gluten-intolerant friends, many of them have complex allergies and intolerances that make things even more complicated, such as eggs, corn, beans, nuts, shellfish, and perhaps most difficult of all, SOY. In recent years there has been a fair amount of negative press about soy, perhaps to counter-balance all the positive press back when it was thought to be the next, best cure for the world’s health problems. It seems like no matter what food you study, it turns out (shocker) that anything in too large of a quantity may have an effect on your body- with some positive effects, and some negative. I try not to worry about it too much, especially with foods that humans have been consuming successfully for centuries. However, whatever you think about the media hype surrounding soy- one fact remains… and that is that soy is a major allergen. In fact, it is required by both American and Japanese labeling laws to be marked on foods as one of the “great eight” allergens. And perhaps because of this, I know quite a few people that have trouble with the soy-monster. I say soy monster because both out of an interest in exploiting the positive hype surrounding soy in recent years, many companies began adding soy to their products. The food industry has also quietly been adding soy additives and derivatives to their products for years, interested by the low cost of soy as well as its versatility in products as diverse as vegetable oil, mayonnaise, margarine, chocolate, salad dressings, cookies, crackers, and fried foods. I don’t quite understand the extent to which American processed food companies stuff their products with difficult-to-pronounce and weird ingredients that no home cook would ever find in their kitchen- but apparently all these additives and strange ingredients add shelf life life and “flavor” to products. If they say so, but personally I find it more than a little creepy. The prevalence of soy in all of these products is really becoming more than a little alarming- and I’m very sorry to say that it makes life very difficult for my friends with soy-intolerance. Actually, even my non-Celiac mother is allergic to soy and has trouble in restaurants or even eating at people’s houses because that sneaky devil soy manages to creep in all sorts of places you wouldn’t expect. At a recent meeting of our Celiac Bay Area Support Group, we had an “allergen-free” themed dinner in honor of our Allergy-boy hosting the party as well as another woman who has recently found she is sensitive to all forms of soy, including soy lecithin. (Just try finding a tasty candy-bar without THAT little ingredient… DOH.) As I thought about what dishes to bring, I found myself confronting all sorts of unexpected hurdles. I really wanted to bring chocolate chip cookies, but my friend MARGARINE was no longer my friend as every brand I could find contained SOY PROTEIN or SOY LECITHIN or some other evil soy-derivative. (Butter was out because MILK is also an allergen.) And of course, chocolate chips almost always contain SOY LECITHIN as well, so it seemed like a lost cause. Luckily, some sectors of the food industry has noticed the need for gluten-free, soy-free (and other allergen-free) foods, and has stepped up with a few products that make life a little easier for the gluten-free, soy-free consumer. Over the next month or so, we’ll be featuring some of these gluten-free, soy-free products and sharing some great GF SF recipes with you in a series of GLUTEN-FREE, SOY-FREE CHALLENGES!
This week’s gluten-free, soy-free challenge is the CHOCOLATE CHIP COOKIE. One unexpected problem arises when you try to do soy-free and dairy-free baking, especially cookie recipes. Many cookies call for either butter or margarine. Butter contains dairy (although it is low in lactose), and most, if not all margarines contain soy. What to do? You can try to replace the fat with a combination of applesauce and olive or canola oil, but I’ve had mixed success with cooking oil substitutions. Vegetable oil or blends often contain soy ingredients, complicating the issue. However, Alton Brown showed us that shortening makes a perfectly delicious puffy cookie. Why?
“Shortening melts at a higher temperature than butter so it remains solid longer giving the batter time to rise and set before it spreads. Hah. Increasing the ratio of brown to white sugar also creates a more tender cookie.” (Transcript of Alton’s Cookie episode)
When I had to make an allergen-free cookie, I started looking for a good gluten-free cookie recipe using shortening. I like Spectrum Natural’s Organic Shortening without any trans fats and no soy oil. I recently bought Annalise Roberts’ book Gluten-Free Baking Classicsand found her recipe for Chocolate Chip Cookies using shortening. This recipe was also published in Gourmet magazine, so you can see it too! I used Ener-g Foods egg replacer for the eggs to make it egg free. For those who are severely allergic to soy and can’t even have soy lecithin, Enjoy Life chocolate chips is the perfect (if rather pricey) solution that always wins raves. I shared my GF SF (and EF,DF) cookies with my Celiac SF Bay support group (many of whom have multiple allergies) and they were very popular. My non-GF DH also enjoyed them, although he prefers those made with butter or margarine. I froze the dough in logs at least one day before baking them because I find that the texture improves and they spread out less, although this isn’t so much of a problem with a cookie made with shortening. I then cut them into rounds, toss them in the oven, and have some delicious cookies. This is a good way to prevent an attack of the cookie monster… I have a pretty unlimited hunger for cookies and DH and I WILL eat way more than is good for us if they’re baked and looking all enticing on the counter. One other plus? An egg-free cookie dough tastes darned good even uncooked, and can be used for a homemade gluten-free cookie-dough ice cream. Mmmmm… Just sub in an alternative milk if dairy is an issue. :)
Looking for a pre-made frozen GF cookie dough or GF cookie tips? Read this post!
Here’s a list of my favorite gluten-free, soy-free BAKING INGREDIENTS:
Spectrum Organic Shortening is relatively easy to find in health food stores, and is trans fat free as well as dairy and soy free. It’s an excellent ingredient for baking and has a pleasant, if rather bland flavor. Make sure to boost flavor elements of your recipe, and you may also find it helpful to add high protein ingredients (almond meal, bean flour, or yogurt if not dairy-free) to your recipe to improve texture of final product.
Pam’s for Grilling seems to be the only non-stick cooking spray without that ol’ popular soy lecithin. Make sure to check the label before you buy as the formula could change at any time. I like to use nonstick cooking spray for grilling (especially this variety) and also for bread pans. I usually spray the pan and then dust it with flour or cornmeal before adding the dough and letting the bread rise. DO NOT use this kind of spray on nonstick cooking surfaces like fry pans, as it will ruin your finish. Trusts me on this one.
Mother’s Margarine is actually dairy AND soy-free. The catch? It seems to only be available during Passover. Doh. I suppose you could order it in bulk and then stock up in season… Here’s a detailed article on this margarine. Apparently there was a Passover Margarine Shortage in 2008, and there are rumors that Mother’s Margarine may have discontinued their product. Please share any links you have if you have more information on this…
Coconut oil is another interesting dairy-free, soy-free oil for baking. I haven’t been entirely satisfied with my experiments so far, but I think that this oil is promising and I know many gluten-free bakers who use it successfully. Here’s an intriguing recipe for gluten-free, soy free brownies using coconut oil.
These dairy, soy, and gluten-free chocolate chips have become legendary at our Celiac support group meetings. Turns out soy doesn’t really add anything in terms of FLAVOR to chocolate chips, and these little chocolate chips are delicious for snacking as well as in chocolate chip cookies. Unfortunately they are a little pricey. Sigh. I usually buy them at Whole Foods, but you can also buy them online at Allergy Grocery. If you find the price of these chips prohibitive, you can also find chocolate chips for Passover that are both dairy and soy-free.
When I made my recent gluten-free, soy-free eclairs for a friend, I was having trouble getting a nice glaze from the Enjoy Life chocolate chips, so I added some Bakers Unsweetened Baking Chocolate which is ONLY chocolate and contains no soy (or dairy, for that matter). It did help the recipe. This isn’t a good snacking chocolate, but it can be used for chocolate sauces.
Breads from Anna are popular gluten-free, soy-free (DF, EF etc) bread mixes that I haven’t had a chance to try yet…
Namaste Foods is another popular gluten-free mix company with products that are also free of soy, corn, potato, dairy, and nuts. Once you pick your favorites, you can get a good price online through Amazon (below).
Share any GF cookie baking tips OR your favorite soy-free products in the comments!
Coming Soon Gluten-Free, Soy-Free Living Challenge #2 Chinese Stir Fries without SOY SAUCE but with LOTS OF FLAVOR!