Reclaim Gluten Free (AND soy free!) Asian Dumplings

asian dumplings

Back when I learned I needed to eat gluten free and soy free, I thought I’d lost certain foods forever, particularly some favorite Asian cuisines!  I’ve since learned how to make many Asian dishes with a few substitutions, the most important of which is Coconut Aminos, a staple in my kitchen and my cooking.  This sauce makes Asian dishes like my Mongolian beef work, but also adds that extra pop of umami as a quick marinade or side sauce.

Still, I thought my days of enjoying dim sum or dumplings were long gone – and the frozen ones just didn’t do it for me.  And then I found a (gasp) gluten-free dumpling class, taught by Kim Hunter of Raleigh restaurant Kimbap fame – cue celebratory dance!

The answer? A gluten free dumpling class!

Over a lovely afternoon with like-minded folks, my husband and I learned how to get those dumplings back!  I will confess that ours looked like a wild bear had folded them, but we should get better with time, right?  With her permission, I’m sharing Kim’s recipe for gluten-free dumplings so you, too, can reclaim this delicious dish!

Recipes from the Kimbap Kitchen: Pork Mandu (Korean dumplings)

Yield ~45 dumplings

Filling:

1 lb ground pork (or can use chopped up shrimp or other protein; sweet potato makes a nice vegetarian option!)

2 cups chopped greens or cabbage

½ cup chopped scallions

1 T minced garlic

1 T minced ginger

1 tsp salt

½ tsp sugar (optional)

2 T coconut aminos (a great tasting soy substitute)

  • Mix all filling ingredients

Pro tip – cook up a small amount of the filling to see if the seasoning is to your liking!

  • Dust your surface and the wrapper with fine flour (rice flour works)
  • Keep water nearby to pat onto the wrappers to keep moist
  • Fill each dumpling wrapper with approximately 1 T filling
  • Fold according to your preferred style!
  • Can steam or pan fry immediately (or keeps in refrigerator in parchment paper up to 12 hours)

Note: raw dumplings may be individually frozen for up to 6 weeks!

Gluten Free Dumpling Wrappers:

Yield 45-60

1.5 cup (white, fine) rice flour

¾ cup millet flour

¾ cup tapioca flour

2.5 tsp xanthan gum

1 tsp salt

1 cup hot water

  • Mix flours, salt, and xanthan gum
  • Add hot water and incorporate; knead for about 2 minutes
  • Let rest for at least 30 minutes

Note: dough may be stored in refrigerator for up to 2 days

  • Divide dough into 4 pieces and slice off thin pieces
  • You can either cut in circles or leave square for more rustic style
  • Roll out using a small dowel (smaller than a traditional rolling pin! Look at Asian markets)

Dumpling Sauce

Yields ½ cup

¼ cup coconut aminos

1T sesame oil

2 tsp mirin

1 tsp black vinegar

1 tsp molasses

Sliced scallions

Pinch of salt and pepper

If you don’t have mirin, vinegar, or molasses on hand, simply coconut aminos, sesame, and a pinch of salt will do!

Can You Eat to Reverse Cognitive Decline?

Many of my clients express anxiety about Alzheimer’s Disease (AD). And I don’t have a geriatric practice! But this fear can span all age groups and particularly affects women as both patients and caregivers. The thought of significant cognitive decline can spark deep anxiety – not just because we the fear loss of qualities that make us…well, “us,” but because we may feel helpless in the face of it. 

Tools to Fight Cognitive Decline

But are we really helpless?  Recent research suggests otherwise!  While we don’t have a complete understanding of what causes cognitive decline, promising early studies indicate that using a multi-factor approach can stem its progression or even reverse mild cases.  One protocol, developed and tested by Dr. Bresden at UCLA, focuses on treating Alzheimer’s more like a chronic, manageable disease. And many of the tools can be found in your own kitchen!

Bresden Protocol: Multiple Levers

The Bresden premise is that the combined effect of many tactics is key; his protocol employs 36 potential “levers,”  customized according to the specific needs of the patient, including1:

  • Reduce inflammation with an anti-inflammatory diet and supplements
  • Understand and optimize nutrient levels, including: B12, B5, D3, K2, antioxidants, Zinc:Copper ratio, and more
  • Improve gut health
  • Include cognitive enhancement elements, such as Omega-3 fatty acids
  • Optimize hormone balance
  • Address any heavy metal toxicity and sleep disturbances identified
  • Enhance the body’s own clean-up mechanisms, by incorporating a 12 hour fast overnight
  • Reduce stress, possibly by yoga or meditation, and incorporate regular exercise

The good news is that these steps will reduce your risk not just for Alzheimer’s, but for many chronic diseases.

How You Can Reduce Your Risk for Cognitive Decline

Now, where to begin?  A good start is to schedule an overall integrative health evaluation that includes an understanding of your functional status for key nutrients and looks at other predictive parameters – if you have this in place, you’re already ahead of the game!  The next step is to optimize a food, lifestyle, and supplement plan specific to your needs. We can help!

Contact me to learn more about how to reduce your risk, today!

Sharon Price, M. S. Nutrition