but how much of it is real and how much of it is hype?

One thing's for sure, if you're not gluten free yourself, chances are you'll have to cook for someone who is.

And I have some recipes that will satisfy everyone.

These are all delicious and just happen to be gluten free.

Whole grain Mixed Berry Buttermilk Pancakes.

Steak au Poivre Salad.

Roasted Salmon and Fennel with Lemon and Thyme.

Greek Yogurt with Warm Walnuts and Honey.

That's all coming up right now on Ellie's Real Good Food.

(upbeat guitar strumming) - [Voiceover] Funding for this series has been provided by.

- [Voiceover] Luvo, full servings of fruits and veggies, nutritious whole grains and lean proteins seasoned with bold herbs and spices.

Chef created meals ready-made for you in your grocer's freezer.

Luvo, the next generation of frozen food.

- [Voiceover] Hi you've reached Emma.

I'm out of the office right now but will get back to you just as soon as I possibly can.

- [Voiceover] For Discovery at Sea experiences, Princess Cruises, come back new.

(light pleasant guitar) - [Voiceover] Grapes in California grown my families for families.

- [Voiceover] And by the Natural Gourmet Institute for health and culinary arts.

Additional funding provided by the generous support of our Kickstarter donors.

A complete list is available at ElliesRealGoodFood.com.

- Hi I'm Ellie Krieger and welcome to Ellie's Real Good Food.

Gluten free, gluten intolerant, these are all terms that get tossed around all the time, and I bet you're wondering what do they really mean.

And what the heck is gluten anyway.

Well my step-brother, David, a yoga instructor became an expert on the subject because he had to.

David and his son Michael both have celiac disease.

Which means that even if they have the tiniest bit of gluten, they can become very, very sick.

And over time, gluten would eventually destroy their intestines' ability to absorb nutrients.

David's wife Maggie and daughter Julia, they don't have celiac, but they do have something called gluten sensitivity, which means they can handle some gluten, but too much makes them feel sick.

So they keep their whole household gluten free to enable David, a yoga instructor and owner of Wilder Yoga And Fitness, to feel healthy again.

(upbeat smooth jazz) - David, hi!

So this is my brother, my step brother David Wilder, and I'm so glad to have him in my kitchen.

That's my bro, it's awesome, namaste David.

- Namaste.

- So pancakes, you never made pancakes before huh.

- No I flip them and eat them.

- All right, I can get you flipping, but I'm also going to show you how to make 'em.

And gluten free of course.

You have celiac right.

- Yes.

- There's basically three types of gluten intolerance.

One is celiac where you really can't take any gluten at all 'cause you'll be very sick.

- True.

- The second one is gluten sensitivity and this is really a medically recognized condition where you can handle some gluten but at a certain trigger point you will start feeling sick and it's really different for everyone.

Gluten is inherently not unhealthy.

It's a protein that exists in wheat, barley, and rye, and then it's in also the foods that are made with those products, but it's an issue because one percent of the population has celiac.

About six percent of the population has gluten sensitivity, so that's a lot, and if you're not gluten sensitive yourself, you're probably going to be cooking for someone who is.

I know I cook a lot for David and his family, so let's cool, let's cook.

- Great.

- So pancakes, you have dry ingredients, you want to start with the dry ingredients.

And this is really important because you can't use regular wheat flour.

Obviously it has wheat in it.

So we're using brown rice flour, so I always try to use whole grain.

And basically just a cup brown rice flour.

And that's one of the grains that's just really really terrific to have on hand.

Then almond meal, so that's what this is, basically you can buy almond flour, but you can also just buy almonds and grind them up in your food processor.

And I don't know maybe you can add salt.

We just need two of these 'cause we need a half a teaspoon.

- I definitely want to play with this and learn so.

Half a teaspoon?

- [Ellie] Yeah just dump it in there, that's a quarter so we need two of those.

- Quarter, okay.

- Excellent good work David.

(laughs) Teasin' ya okay so then this is a little corn starch.

- Okay the whole thing?

- So typically that's not in, yes.

That's about a tablespoon.

Typically you wouldn't put corn starch in a regular wheat pancake recipe because the gluten gives the pancake body.

But here you're going to put it in because we're missing the gluten obviously.

- We need it.

- So that's baking powder and that's gonna help the pancakes rise.

And then this is the fun part, you can whisk that up.

And while you're whisking that up I'll get these wet ingredients going, so two eggs.

So most people don't realize essentially all meats, all fruits and vegetables, fish, are all gluten free, just inherently right, nuts.

- [David] Whole foods.

- Excellent thank you, this is some buttermilk.

So one cup of buttermilk and I love buttermilk.

- [David] Yummy.

- [Ellie] Yeah.

- Buttermilk pancakes.

- Buttermilk pancakes, oh baby.

So I just put in a tablespoon of honey, and I'm gonna put in a tablespoon of canola oil and some vanilla, here maybe you want to put the vanilla in?

- How much?

- One teaspoon of vanilla.

So when you're adding things, you know to recipes for people eating gluten free, you just want to make sure you read labels to make sure there's no kind of, the word natural seasoning often comes up and you don't want any natural seasoning 'cause it could have wheat gluten in it.

Go right in there.

So I'll whisk this up and then we'll just add the dry into the liquid.

- Ready?

- Yeah, let's just do like a half at a time.

- [David] Okay.

- And we'll stir in between, okay.

Actually I'm gonna stir with this, I think it's easier.

Give me another shot, give me another shot of those dry ingredients.

So one of the great things about pancakes, you could have the batter in the fridge a day or two even ahead.

You don't have to make the batter fresh every single time.

Okay a little more.

And then, beautiful.

And then let's put in some berries inside and on top, don't you think?

- I agree.

- More colorful berries the better.

- Absolutely.

- Maybe put I don't know, not all, but we'll save some for on top.

Mixed berries and of course you can use really any fruit 'cause all fruit is gluten free.

These are ready and I'm preheating the grill here and that one's ready, so you're gonna do the flippin' right?

- I'll get over and do the flipping.

- So this is looking great.

I love how the little flecks of almonds are in there.

Basically I just wait until bubbles start to form on top and the edges brown a little.

Okay so if you want to try to flip that one let's see how that works out.

- [David] Oh.

- It's all right, yeah the good thing about pancakes is that they're totally.

- You could tell that's the one I did.

- Okay that's yours (laughs) and don't let perfection get in the way of good right.

- That looks good, nice.

So I didn't get much of an opportunity to do this and.

- [Ellie] Nice, see?

- That was fun, shall I try another one.

- Two times a charm, yeah go for it.

- [David] So that's the trick.

- Yeah to get in under there.

So let's plate 'em up.

They go right from griddle to plate as far as I'm concerned.

- Should I hold that, how many you want?

- I'll have two, beautiful.

Oh my gosh these look so good, and don't forget we got fresh berries to put on top, so bring it back over here.

Nice.

- Let's do it.

- Let's do it, I want fresh berries.

So the thing that I love about these is that yes they're gluten free but it doesn't matter.

I mean they're just delicious pancakes, so you can make them whether you're gluten free or not.

And that's part of it too that everyone should be able to eat together.

Doesn't have to be like anyone's on a special diet.

I can't eat pancakes without maple syrup I don't know about you, no way.

- No way.

- Mm-mm, just a touch.

There's nothing like the flavor of real maple syrup.

I don't know why anyone buys that other stuff.

- Oh.

- Mm.

- Real good, I'm comin' back tomorrow.

- (laughs) I like how the grain of the almond, you can really kind of taste that a little bit.

- Mm.

- But they're fluffy and light.

- These are really good.

- Yay, mm, okay so we'll see you tomorrow?

- Yes.

- Okay.

(laughs) (upbeat music) So I got David covered for breakfast and now lunch.

I have an incredible Steak au Poivre Salad that is delicious and it just happens to be gluten free.

So I have this steak cooking on the grill here and I have just seasoned it with some coarsely ground pepper corns and a little salt.

For the salad, I'm going to make this lovely vinaigrette dressing while the steak cooks on the other side.

So three tablespoons of extra virgin olive oil.

And three tablespoons of red wine vinegar.

You know when you're cooking for gluten free folks, you want to be careful about your vinegar because malt vinegar, anything with malt in it, will essentially be made from barley, which has gluten in it.

Red wine vinegar is generally a safe bet 'cause it's made from grapes.

Quarter teaspoon of salt, a quarter teaspoon of those coarsely ground peppercorns I was telling you about.

Some freshly chopped rosemary, garlic.

And a little bit of mustard and mustard of course, classic in a vinaigrette, kind of, emulsifies everything, helps bring the oil and vinegar together and makes it creamy, but with mustard you also have to be careful when you're choosing gluten free because mustard has vinegar in it, so you want to make sure that whatever manufacturer you're buying from has a gluten free mustard, they use a gluten free vinegar.

So I'm gonna whisk that together.

And this becomes not only the dressing for the salad but also a little marinade for the vegetables that are gonna go in.

So vegetables that are gonna be in the salad.

This is like a steak and potato salad.

I love this, this is like the kind of salad that I serve my husband, that he doesn't say like, oh, what's after this?

You know this is like a meal in itself.

So it has steak, sliced up, and smelling so delicious right now.

And these potatoes, they were wrapped in paper towel because I put them in the microwave for to just kind of part cook them, and then I'm gonna grill them too and the grill just gives them that great color and it gives them that nice smokey flavor as well.

So I'm gonna cut each of these into eight wedges and then brush it with the seasoning, that dressing that I made.

Always leave the skin on my potatoes, and these are just russet potatoes.

Skin on means you get more fiber and more nutrition.

And they have such a good texture too.

So I'm also gonna grill up some onions.

Grilled onions, grilled potatoes, grilled steak.

Really this is all good.

Would I make anything for you that wasn't all good come on.

And of course grilling the onions give them this incredible mellow flavor.

Sweetens them up a little.

Okay that steak is ready to come off, let's check that out, ooh la la, that is gorgeous.

Of course you always want to let a steak rest before you cut it, so that all the juices redistribute.

And I'm just gonna brush some of this dressing onto these vegetables and get them on the grill.

So all that great seasoning got the rosemary, and garlic and vinegar and oil.

Okay veggies on, and these just take oh about three four minutes per side.

I'm gonna go in with my fingers.

Goin' in with my fingers.

And I can do two at a time, why not.

You can also do this if you just have a grill pan, a large grill pan, you can do it over a regular burner inside or of course you can do it on the outside grill too.

So while that's cooking I'm just gonna prep this lettuce.

They're just nice crisp fresh romaine lettuce hearts.

I'm just gonna cut it coarsely.

Easy and so appealing, okay.

Just spread that out on a platter, so this serves four.

It makes a really beautiful lunch for a group or even a light dinner with a hunk of bread.

Light but satisfying.

And remember gluten free, okay.

Let's check on these.

These are ready.

Just flip some of these that are done.

Ooh look at the nice grill marks.

I love me some grill marks.

Just makes everything not only look so great.

Taste great too.

Okay just get some tomato wedges goin' here.

I like to use a serrated knife for tomatoes.

Nice, also bringing in fresh elements.

So there's so many different textures and colors going on here.

Nice juicy tomatoes, love a good ripe tomato, really what is better than that?

That is where the sweet spot where delicious and healthy meet as far as I'm concerned.

Personified right here.

Okay lots of good stuff to get on here.

So I'm gonna put the grilled vegetables on there 'cause that's ready, got those grilled potatoes.

These are definitely ready, at least some of 'em.

So I'm just gonna nestle those in there.

Save some room for the onions.

Now the onions.

Now just slice the steak and oh my.

Look at that.

Whenever I serve steak, I like to serve it sliced really thinly like this.

When you serve it thinly like this, you can get a really reasonable portion of meat.

You know something that's not overdoing it, but feels like so much more 'cause it's all fanned out.

It's more satisfying so it really does matter how you plate it.

Perfectly cooked, yum.

Okay, cook's privileges 'cause burnt ends go to me.

No kidding.

Let's get that plated.

So delightful to serve to company and present this way.

One last touch is pouring the dressing over the top.

Pour that dressing over the rest of the ingredients.

You have gorgeous steak salad au poivre.

(upbeat guitar music) All right got breakfast and lunch covered.

Now what's for dinner, roasted salmon with fennel with a lemon thyme vinaigrette.

Absolutely delicious and absolutely easy.

Everyone's gonna love this.

So I'll get that salmon in in a bit, but first I want to get the fennel in.

I started it here, I have one more to cut.

So there's three bulbs of fennel in this altogether.

So these are the fronds, which pretty much you cut off but these are lovely to save for garnish, so that's gonna be right here waiting for me.

And then I cut this into eight pieces.

So I'm cutting it in half.

So that a little bit of stem is attached to both pieces.

And each slice I want to have some stem on it, so it holds the pieces of fennel together.

I like to take off this outer piece.

You can use that for a stalk if you want, but it's a little bit tough sometimes, the outer piece so just get to the very tender core.

I'm gonna cut each of these into eight wedges.

Or so, doesn't have to be exact.

(smooth upbeat jazz) Okay, now I'll just make a simple dressing with a few tablespoons of olive oil, extra virgin olive oil.

Three tablespoons of a lemon juice.

And I'm also gonna use the zest from the lemon.

So this is a recipe I make all the time at home.

It takes very little prep, very little time, and it can also be made in advance, so it's good the next day, it's good at room temperature, great to bring for lunch and also it happens to be gluten free 'cause that's what this whole thing is about.

So I can serve this to David and his family when they come, just really to have those kinds of options.

And then really it drives home the point that all fruits, vegetables, meats, fish are inherently gluten free.

So I'm just gonna use about three tablespoons of lemon juice, this is a nice juicy lemon, so probably just half of this one.

Fresh thyme leaves.

Little bit of honey.

So about a tablespoon of honey here 'cause I want this to bring out the sweetness in the roasted vegetable.

Gonna kind of bathe the fennel in this dressing.

Three quarters of a teaspoon of salt.

I always keep that quarter teaspoon measurer in there, so it makes it super easy for me and some pepper.

These are really kind of French Provincial flavors.

Classic easy sunny flavors.

And everything's prepped.

So I'm just going to pour a little bit over the fennel here.

Give it a toss.

Spray my baking sheet and I have the oven preheated at 400 degrees.

And just get that on there in one layer.

So the fennel cooks a little bit longer than the salmon, so I'm gonna get this started, it takes about 12 minutes.

Then I'll put the salmon in.

Okay now these beautiful skinless boneless Get a little of this lemon thyme treatment.

Just brush each fillet.

So I'm purposely making six here, I always make extra.

It's just such a great idea to make extra of this because it's delicious at room temperature.

Just makes a great lunch.

All right.

So I'll just put this in the oven, flip the fennel and they'll both be ready at the same time.

Doesn't that salmon look amazing?

Oh I cannot wait to dig into it.

I'm just gonna get a little garnish ready here.

I love to garnish with a little lemon.

Just gonna get one serving set for me.

Okay maybe this one.

Some of that salmon.

Some fennel.

And I like to serve it with just some brown rice with a little bit of butter and parsley, simple simple.

Makes it full meal and of course a it's gluten free grain.

And the garnishes really make it come alive.

So I'm gonna put those fennel fronds on top of the whole thing, kind of ties it all together.

They look so wispy and beautiful.

And my wedge of lemon.

That is a lovely dinner.

Think I have to dig in.

Fennel smell beautiful.

Mm, simple, elegant, delicious.

(smooth jazz) One of my favorite snacks of all time just happens to be three ingredients and happens to be gluten free.

It's yogurt with warm walnuts and honey.

And it's basically just barely even a recipe, but it's so great and the key thing to do is make sure those walnuts are toasted, so I just toasted some walnuts in a pan there, just over a high heat.

Kind of stirring or shaking frequently.

For, oh it takes me three to five minutes.

And you know when they're ready 'cause they just smell amazing.

And then I take the warm nuts and just put 'em right over the yogurt.

It's about a quarter cup of nuts I guess.

And the warmth from the nuts just kind of melts the yogurt a little bit.

It makes all the difference in the world.

Then just a little squeeze of really good honey.

And there is a three ingredient snack that you're definitely gonna love.

And that's how gluten free hits the sweet spot where delicious and healthy meet.

See ya next time.

Mm, mm, mm.

(laughing) It's so much better to do this at home when you're not on camera and everyone's watching you.

Address a food challenge we can all relate to.

Explore the issue and offer accessible solutions in and out of the kitchen with blah blah blah blah blah, stop!

(laughter) (clapping) Blah blah blah.

(laughs) - [Voiceover] For these recipes and much more go to ElliesRealGoodFood.com.

Also connect with Ellie on Facebook, Twitter, Instagram, and Pinterest.

Funding for this series has been provided by.

- [Voiceover] Hi you've reached Emma.

I'm out of the office right now but will get back to you just as soon as I possibly can.

- [Voiceover] For Discover at Sea experiences, Princess Cruises, come back new.

- [Voiceover] Luvo, full servings of fruits and veggies, nutritious whole grains and lean proteins seasoned with bold herbs and spices.

Chef created meals ready-made for you in your grocer's freezer.

Luve, the next generation of frozen food.

(light pleasant guitar) - [Voiceover] Grapes from California grown by families for families.

- [Voiceover] And by the Natural Gourmet Institute for health and culinary arts.

Additional funding provided by the generous support of our Kickstarter donors.

A complete list is available at ElliesRealGoodFood.com.

Ellie's kitchen is provided by Clarke, New England's Sub-zero and Wolf Show Room and Test Kitchen.

(flute flutter)