Gluten Free Lifestyle Learning Blog

Gluten-Free Fall Recipes

Posted on October 29, 2015 by gscalpiDecember 29, 2023

There is something about autumn. Even in California the weather cools and mellows. Fall foliage turns orange, red and yellow. Starbucks starts selling their pumpkin and chestnut lattes. Halloween beckons and the holiday season is right around the corner.

The best traditions of the fall season center around food and if you have Celiac Disease or gluten sensitivities these traditions can cause health problems unless you plan in advance. Your best bet is to make your own gluten-free dishes to take to fall parties, school events, office parties and anywhere where food is served.

We’ve looked around the web and found some of the best gluten-free recipes for fall inspired dishes:

Pumpkin Muffins
Slow Cooker Harvest Pork Roast Dinner
Gluten-Free Pumpkin Scones
Sweet Potato Shepherd’s Pie
One-Pot Curried Quinoa with Butternut Squash and Chickpeas
Chopped Apple Salad
Ham & Goat Cheese Stuffed Roasted Chicken
Gluten-Free Stuffing

All About Amaranth

Posted on October 15, 2015 by gscalpiJuly 6, 2022

Amaranth is a nutritious, healthy grain alternative for gluten-free diets. Amaranth, once used in the diets of American Indians and Aztecs, was not that popular until it became a grain alternative for gluten-free diets.

Amaranth, meaning “everlasting” in greek, is actually a member of the Amaranthaceae family of flowering plants. There are about sixty species in the genus that include cereals, ornamental plants, beets, spinach and quinoa. Amaranth grows in North American and were once considered weeds despite the fact that the plant grows in beautiful colors and different shapes. It is not a true cereal grain like wheat, sorghum or oats.

Images of Aztec deity’s were created using Amaranth and honey used in religious ceremonies in addition to be a food source. These images were worshiped and split apart to be eaten.

Other cultures use Amaranth in various ways. In Mexico it is mixed with sugar after being popped to create a candy called alegria. After being milled and roasted the seeds are used in a drink called atole. The seeds are cooked and eaten in an oatmeal like meal called “sattoo”. It is even used by Peruvians to make a beer called “chica”.

Amaranth is about 13-15% protein, has a balanced amino acid profile and includes three times the average amount of iron. It contains Vitamin C and is high in iron and rich in fiber. It is versatile. It can be cooked into a dish similar to porridge, prepared like popcorn, combined with other grains, used as a thickener for stews, soups and sauces.

If you buy Amaranth seeds protect them by storing them in a tightly sealed glass jar in the refrigerator. Use the seeds within 3-5 months. Many stores now sell flour mixes that include Amaranth.

October Is Celiac Disease Awareness Month

Posted on October 1, 2015 by gscalpiJuly 6, 2022

Celiac Disease Awareness Month is celebrated in the month of October each year in the US and Canada. In 2009 Canada began observing Celiac Disease Awareness in May as well.

Celiac disease is an autoimmune disorder that causes an immune system response when a protein called gluten found in rye, barley, wheat and many foods. The immune system response causes damage to the intestines. People with the disease, also called gluten sensitivity, suffer from painful symptoms and must eat a specific diet to prevent symptoms.

During Celiac Disease Awareness Month you can participate in spreading information about the disease by sharing information about your disease with friends, relatives and colleagues. You may want to cook some gluten-free dishes that you can share with others so they can learn how delicious these alternatives are.

For more information on this issue visit Celiac Central.

Gluten-Free Dessert Ideas

Posted on June 23, 2015 by gscalpiNovember 18, 2019

Sticking to a gluten-free diet is a challenge under the best of circumstances but when it comes to creating desserts things get even more difficult. So many delicious desserts like pies, cookies, cakes and pastries are made with flour containing gluten.

Creating delicious gluten-free desserts becomes easier when you keep the right ingredients on hand. Some common items to keep in your pantry include:

Almond meal flour
Arrowroot powder
Baking powder
Bittersweet chocolate
Canola oil
Cashew butter
Cocoa powder
Coconut flakes
Coconut milk
Cornstarch
Dried fruit
Espresso powder
Evaporated milk
Gluten-free flour mixes
Gluten-free spices
Granulated, powered and brown sugar
Lemon extract
Maple syrup
Nuts
Peanut butter
Rice
Seeds
Shortening
Sorghum flour
Tapico starch/flour
Vanilla extract

Be sure to check the ingredients on these products before you purchase them. You will want to avoid wheat, barley, brown rice syrup, caramel coloring, rye, brewer’s yeast, wheat starch, hydrolyzed wheat protein, malt, malt extract, malt syrup, dextrins and malt flavoring.

Remember that baking gluten-free is different than regular baking. If you don’t use a baking mix you will need to combine gluten-free flours to get the right results. You can use psyllium husks, ground chia seeds or flaxseed rather than xanthan gum if it gives you stomach distress. Baking at a lower temperature is recommended for some recipes to keep your dessert from getting too brown. If you screw up a recipe consider turning it into crumbs for toppings or to be added to other recipes.

Many gluten-free flours don’t contain preservatives so you may find that desserts made with them dry out quickly or become rancid. Store these items in a zip-top bag (with air removed), freezer wrap or in an air tight container in the refrigerator or freezer separated from other food. Mark all containers used for gluten-free food to keep them separate from other containers. Bring the stored food to room temperature before consuming.

Our favorite gluten-free dessert recipe courtesy of http://bakedbree.com.

Gluten Free Blueberry Crisp

Ingredients:

4 cups blueberries (any fruit will work)

Crisp:

1 cup gluten free old-fashioned, gluten free oats (we used Bob’s Red Mill GF oats)
1/2 cup chopped raw pecans
1/2 cup almond meal
1/4 cup olive oil
1/4 cup pure maple syrup
1/2 teaspoon salt

1. Wash and pick over the blueberries. Add to an 8×8 pan. Add oats, pecans, almond meal, olive oil, maple syrup, and salt to a small bowl. Mix to combine.
2. Spread the mixture over the blueberries.
3. Bake in a preheated 350 degree oven for 35 to 40 minutes, longer if the berries are frozen.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. She is the author of “The EVERYTHING Guide to Managing and Reversing Pre-Diabetes 2nd Ed.”, “The EVERYTHING Diabetes Cookbook 2nd Ed.”, “Pre-Diabetes: Your Second Chance At Health”, “The Quick Start Guide to Healthy Eating”, “The Quick Start Guide To Pre-Diabetes” and “Quick Start Recipes For Healthy Meals”.

Gluten Free Cosmetics… Is it Really Necessary?

Posted on May 31, 2015 by gscalpiOctober 21, 2015

In previous years, gluten has been stigmatized as only being present in wheat containing foods; however, certain ingredients in makeup products like lipstick, foundation, powder, and eyeshadow can contain gluten. Gluten can be disguised as many other names including Tocopherol, which can be derived from wheat. Dextrins like Maltodextrin, Dextrin Palmitate, and Cyclodextrin can also be derived from wheat.

This poses the question…should those with Celiac Disease be more conscious of the makeup they buy? According to Juice Beauty cosmetics, up to 60% of what you put on your skin is absorbed by your body. In addition, those who wear lipstick consume up to 4 pounds of lipstick in their lifetime! That is an alarming amount of gluten, let alone other toxins that have been found in cosmetics. Parabens, petrolatum, formaldehyde, BHA, and DEA have been some of the toxins linked to cancer and disruptions in the endocrine system. Companies like Juice Beauty and Afterglow Cosmetics use certified gluten free ingredients in their products. They also strive to use organic ingredients to help decrease the consumption of gluten and other environmental toxins we consume on a daily basis. In addition, certain shampoos, conditioners, lotions, perfume, etc. can contain gluten. It is wise to avoid products that use the term “natural” to describe their ingredients. These products often have hydrolyzed oat or wheat proteins in them.

Switching to gluten free cosmetics may even improve skin conditions like acne or rashes that are often associated with a gluten intolerance. Although it is arguable that gluten-containing cosmetics administer little to no gluten through the skin, it would be safest to avoid any contact with gluten.

Experts are split over whether people with celiac disease should avoid cosmetics containing gluten. Right now there is no standard protocol for what people should do, and until more research exists, the debate over cosmetics will continue.

Sources:

http://www.davidsuzuki.org/issues/health/science/toxics/dirty-dozen-cosmetic-chemicals/

http://celiacdisease.about.com/od/GlutenFreePersonalCareProducts/fl/Gluten-Free-Makeup-Brands.htm

http://www.juicebeauty.com

http://health.usnews.com/health-news/articles/2012/09/11/are-gluten-free-cosmetics-necessary

Thanks to guest blogger Callie Carioti, Nutrition & Dietetics student at Miami University for contributing this post!

How To Eat Clean While Eating Gluten-Free

Posted on April 13, 2015 by gscalpiMarch 8, 2017

Clean eating is a lifestyle from the 1960’s that revolves around eating whole foods that are minimally processed or refined. It sounds easy doesn’t it? Sadly so much of our food now is overly processed or handled that adopting this lifestyle can take some work. However, if you must eat gluten-free clean eating can be a natural progression.

Clearly you must avoid processed foods along with preservatives, artificial ingredients, trans fats and chemicals. Add more dishes that include raw and fresh fruit and vegetables. Base your diet around vegetables, fruits and gluten-free grains, beans, legumes, lean or vegetarian proteins and fats. Add unprocessed nuts to salads and use them as snacks.

With clean eating you don’t try to eat less… you strive to eat more. Eat three full meals and at least two snacks a day. The goal is to keep yourself full of healthy, clean and gluten-free food so that you keep your energy level throughout the day.

Choose organic food as much as you can find and afford. Go to farmer’s markets on the weekend and look for fruit and vegetables that is grown without pesticides. Be brave and add new fruits and vegetables to your diet as often as possible.

Ditch refined sugar by eliminating soda, candy, baked goods and ice cream. Use honey or maple syrup in recipes where sugar is included. If you must use artificial sweeteners choose a product with stevia in it.

Drink water all day long while avoiding fruit juices, soda, sweetened coffee drinks. You can also drink tea, coffee and milk but minimize how much coffee drink. Reduce or eliminate alcohol.

You already know that you have to pack your own meals for work but also consider taking your own food to gatherings or eat before you leave. Avoid fast food and fried food. If you must eat on the go without packing a meal then go for a salad and ask for no croutons and use an oil and vinegar dressing.

Try keeping snacks on hand that fit both your gluten-free and clean eating lifestyle and are easy to eat. Some of our favorites are bananas, nuts, hard boiled or deviled eggs, bell pepper slices, carrots, apples and celery with nut butter, popcorn, pumpkin seeds, Edamame, roasted chick peas and tuna packed in sunflower oil or water.

To optimize your gluten-free clean diet start exercising every day. If you are out of shape start by adding walking to your day and move up to more vigorous exercise when you are ready. As always consult your physician before making any dietary or exercise related changes in your life.

Sorghum: The New Corn Alternative?

Posted on April 5, 2015 by gscalpiApril 9, 2015

Recently, news about the grain, sorghum, which is popularly known as an ingredient in many gluten free products, has been making waves in the world of agriculture.

Could this be the new grain on the food market that will possibly replace corn? Corn requires elements like nitrogen and water to be cultivated. Large amounts of runoff pollution and water usage for corn cultivation has deemed these particular growing locations some of the “largest dead zones” in the world. This refers to the areas where agricultural fertilizers have accumulated in water ways which can potentially cause a major threat to the environment including the animals, plants, and people in it.

Also called milo, sorghum needs less water and nitrogen and costs less than corn or other grains! Originally used in Africa, sorghum is used in breads and cereals, which is why its popularity has increased in gluten free products.

In terms of health, sorghum is a whole grain that is naturally gluten free. It is also produced from specialty seeds which are not genetically modified, unlike corn grains. Sorghum can be high in antioxidants and fiber and low in fat. It also has a low glycemic index which is a great option for diabetics.

The entire sorghum grain may be consumed (bran, endosperm, and germ) which contains fiber, carbohydrates, protein, fat, and B vitamins. Overall, sorghum is more sustainable and cost effective than grains like corn or soybeans. Although less bushels of sorghum are usually produced compared to corn, future technological advancement may aid in production improvement. With continual food development sorghum is predicted to become more popular in gluten free foods and beverages with an abundance of health and economic advantages.

Check out Bob’s Red Mill sorghum flour for gluten free cooking and baking!

Thanks to guest blogger Callie Carioti, Nutrition & Dietetics student at Miami University for contributing this post!

How To Travel Gluten-Free

Posted on March 5, 2015 by gscalpiNovember 18, 2019

If you are gluten sensitive or have Celiac Disease then you know how difficult it is to manage your condition under normal circumstances. Add to that a schedule that includes travel and things can get out of hand. No matter how you travel or where you go follow these tips to eat gluten-free on the road.

Use a travel agent to plan your gluten-free trip. There are many options including guided travel with guides who share your condition. Research all of your destinations in advance to find gluten-free restaurants.
Ask your doctor to give you a letter explaining your diagnosis and dietary needs. If flying mark all your food as gluten-free by adding labels or writing on bags.
Start by notifying your hotel, airline, cruise line or train company about your dietary needs. In addition to asking about gluten-free options ask how food is prepared so you can avoid cross-contamination.
Pack your own non-perishable food. Make sure you have enough snacks like gluten-free trail mix, packages of tuna fish, dried fruit, cookies, chips and fresh fruit. Make sure you have enough of your own food to eat when you can’t eat gluten-free.
Many airlines offer gluten-free options for meals that you can purchase. The standard airline code “GFML” is used to designate gluten-free meals. You must order these meals in advance and make sure that is what you receive while in the air.
Take your gluten-free supplements and medication with you. Don’t pack them in your suitcase in case it takes a side trip without you! Keep them in your purse, briefcase or carry-on bag.
Take a list of gluten-free food with you or download one of the many apps available for your cell phone or tablet. If you are traveling to a foreign country buy the list in the language of your destination.
Research restaurants at your destination online first and then call to verify the information you found. Ask to speak to a manager when call. Double check everything with the staff when you arrive.
If you must stay in a hotel or as a guest in someone’s home be sure keep in mind that you will not be able to use certain kitchen appliances like a toaster or toaster oven to avoid cross-contamination. If you do not have a mini fridge ask for one.
Consider taking your own cooking utensils, knives, bowls and cutting board with you when you travel. If you fly the utensils and knives must be stowed away in your checked baggage.
If you need more help getting ready to make your gluten-free travel work for you make an appointment with a Registered Dietitian who has experience working with this challenging diet.
With a few precautions and advance planning traveling around the world can still be fun, educational and safe for your entire family.

Gretchen Scalpi is a Registered Dietitian, author and Certified Wellcoach® who has celiac disease and know the challenges of eating right with this condition.

Gluten-Free Recipe Roundup

Posted on March 4, 2015 by gscalpiFebruary 28, 2015

We’ve looked around the web for the best, new gluten-free recipes and curate them for you below:

Easy dinner recipes: Gluten-free salmon ideas in an hour or less
Gluten-Free Chickpea Salad With Honey-Mustard Vinaigrette Recipe
Portobello Pepperoni Pizza
Stuffed Cabbage Classic Chocolate Chip Cookies
Three ingredient gluten free dairy free banana pancakes
Strawberry Chocolate Chip Buckwheat Muffins
Thyme Socca With Bluefoot Mushrooms
3 Rich Risotto Dishes

Do you have a favorite gluten-free recipe? Share it with us by posting in the comment section!

Gluten in Hiding!

Posted on February 28, 2015 by gscalpiJuly 6, 2022

Wheat, flour, barley, and rye. Those who are gluten free know these are the basic ingredients that contain the protein, gluten, in breads, cereals, pastas, desserts and processed foods today. However, even the most unexpected foods and non-food items can contain traces of gluten from tea to envelopes! Read on to learn about hidden gluten.

The first step in detecting gluten is knowing and understanding other names for gluten. “Natural flavors” in teas or other drinks and ingredients like brown rice syrup, malt, spelt, semolina, imitation meats in sushi or salads, canned soup, salad dressings, and soy sauce are NOT gluten free. Soups and salad dressings are sometimes thickened with flour.

“Dextrin” is another common ingredient in processed foods. Depending on its origin, “dextrin” could be derived from any grain, mostly corn or wheat. It is important to determine the source: fortunately in the United States, when wheat is the source of a starch it must say so. “Dextrose”, a form of sugar IS gluten free.

Non-food items that contain gluten include envelopes, some types of makeup, certain medications, and even play-dough! The glue in envelopes and some other adhesive products contains gluten. The best approach to this is to ask your doctor which medications are gluten free and to call the manufacturers of food and non-food items to reassure that you are buying strictly gluten free products.

Keep in mind that even if the long list of all of the hard-to-pronounce ingredients on a food package are gluten free, it is probably not the healthiest! Stick to basic ingredients and whole foods like fresh fruits, vegetables, and protein sources. Overall, it is always wise to disregard using or consuming products questionably containing gluten to avoid symptom flare ups!

Thanks to guest blogger Callie Carioti, Nutrition & Dietetics student at Miami University for contributing this post!