Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

We are now seeing an increased array of "gluten-free" products on the store shelves, products that are made from ingredients that do not include wheat, rye or barley. This is good news for the many people who have been diagnosed with gluten sensitivity, intolerance or Celiac sprue disease. The Center for Celiac Research at the University of Maryland reports 1 in 133 people have Celiac disease and related forms of gluten intolerance and sensitivity.

People who have this intolerance cannot handle gluten, which is a protein in wheat, rye and barley. Common symptoms include digestive track distresses such as abdominal pain, diarrhea, flatulence or constipation. The only current treatment for gluten intolerance is a life-long commitment to a gluten-free diet.

Sandy Nelson learned about the benefits of a gluten free diet when a member of her family was diagnosed with gluten intolerance. Now she shares what she has learned by teaching classes for both the Marysville and Arlington parks departments. Her classes focus on baking favorite foods with alternative, nutritious flours and other natural ingredients. Over a cup of tea, I had a mini-lesson about gluten-free baking.

Many of us can benefit from a gluten-free diet, even if we aren't sensitive to it. An optimal gluten-free diet is similar to other recommended healthy eating patterns, but without wheat, rye and barley. It includes consuming fruits and vegetables in abundance, avoiding processed foods, and cooking with highly nutritious flours and grains.

Alternative flours such as amaranth, quinoa (keen-wa), or brown rice can be used in place of wheat flour. They are high in nutrients and fiber. Each type of flour has unique nutritional benefits, taste and characteristics. Baking favorite foods such as cookies, pancakes and pizza crusts with these alternative flours is certainly beneficial for most of us.

Alternative flours are readily available at stores that sell a good selection of Bobs Red Mill flours, such as Fred Meyer, or at Natural Food Coops in Everett or Mt. Vernon.

If you would like to learn more about gluten-free cooking, Sandy highly recommends the book Gluten Free 101:Easy Basic Dishes Without Wheat by Carol Fenster, PhD. Sandy's next Gluten-Free Baking class is scheduled for January 30 with the Arlington Parks Department.

Sandy selected a Gingerbread Cookie recipe to share with us during this time of holiday baking. Using brown rice flour, this is one the kids will love to cut out, bake, decorate and eat!



Gingerbread Cookies



1/2 cup butter or coconut oil, softened

1/2 cup sugar

1/2 cup applesauce

1 egg

1 TBSP vinegar

3 cups brown rice flour

1 tsp baking soda

2 tsp ground ginger

1 1/2 tsp cinnamon

1/2 tsp cloves

1 tsp nutmeg

Cream the butter or coconut oil with the sugar. Beat in the applesauce, egg and vinegar. Stir together the dry ingredients. Add to the wet ingredients, mixing with a heavy spoon. The dough should be stiff.

Roll the dough to 1/4" thickness. Using a cookie cutter, cut dough into shapes. Bake at 350˚F for 10-15 minutes, depending on the size of the cookie.

Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.