Gluten Free Lifestyle Learning Blog

Shopping Gluten-Free

Posted on February 16, 2015 by gscalpiNovember 18, 2019

Quinoa

According to Gluten-Free Foods in the U.S., 5th Edition by Packaged Facts “Over the five-year period ended in 2014, sales of gluten-free products in traditionally grain-based categories posted a compound annual growth rate of 34%.”

There are more gluten-free products in the grocery store than ever but many of those are packaged foods that may not include healthy ingredients. Other options are gluten-free grains, fruits and vegetables. It’s all so confusing so how do you choose? Follow the tips below and you’ll be well on your way to purchasing and eating a healthier gluten-free diet.

Start by going through your kitchen and your refrigerator. Read labels and keep what you can and get rid of the rest.
Carry a list of safe foods and foods to avoid every time you shop. Plan ahead and create a list of food you do want to purchase.
Load up on fresh fruit and vegetables. Buy in season selections to save money and use them in recipes or eat them whole.
Stay away from processed food and be prepared to do more cooking at home.
Check the labels on everything before you purchase with the exception of fresh produce.
Purchase gluten-free grains including quinoa, rice and rice flour, corn, buckwheat, millet and teff.
Meat and seafood products without marinades are gluten-free such as beef, chicken, turkey, fish and shellfish.
Dairy products including yogurt, cottage cheese, cream, milk and butter are a safe choice.
Miscellaneous foods to round out your diet include honey, oils, hummus, seeds and seed butters and nuts and nut butters.
Purchase drinks like bottled water, hot cocoa, coffee, tea, fruit juices and carbonated drinks after checking the labels to make sure they are gluten-free.
Canned and plain frozen vegetables and fruit are a good choice. Check the labels on any items with sauces.
Purchase separate containers of peanut butter, jams and jellies for yourself to avoid cross contamination.
If you have a smart phone try looking for a phone app that can scan bar codes of packaged foods. This makes it easier to determine if the item you want to purchase is gluten free.
Try shopping at ethnic markets and health food stores to give yourself some more options and to vary your diet.
Purchase bulk items such as gluten-free flour, baking mixes and other staples online in order to save money.

To learn the intricacies of the gluten free diet, it’s a good idea to make an appointment with a Registered Dietitian who has experience working with this challenging diet.

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

How to Alter and Adjust Flavor when Cooking

Posted on February 4, 2015 by gscalpiJuly 6, 2022

When we taste food, we usually classify them or the ingredients added into four different categories including bitter, sweet, salty, and umami. Umami is a Japanese word for “savory.” Although these are the main flavors, fat and spice play a strong role in taste, flavor, and mouthfeel. You may recall a time where you experienced a meal that was significantly potent in one flavor. Maybe there was too much salt in an asian dish you tried or too much sugar in a cake for your birthday? Here are some tips to help you enhance your favorite meals without compromising the flavor!

Sweet—sweet flavors are used to balance saltiness! For example, ingredients like fruits, agave nectar, or stevia could be healthful choices to alter a meal and tone down saltiness.

Salty—Saltiness draws water out of foods, enhances the flavor if used in small, appropriate amounts, and decreases the acidity of certain ingredients.

Ingredients such as tamari and sea salt are commonly used. Potassium chloride substitutes may be an alternative for those who are trying to lower their sodium intake.

Bitter—Bitterness is caused by highly basic foods. It is strong and may even be undesirable.

Sweet, salty, or sour flavors can compromise bitterness.

Leafy green vegetables, nutmeg, basil add bitterness.

Umami—These are savory foods that are usually high in glutamate.

Tomatoes, meat, potatoes, and mushrooms have naturally savory, meaty flavors and textures.

Sour—It balances salt and sweet flavors and it can prevent enzymatic browning of fresh produce.
Lemon, lime, and vinegar are all characteristic of their nose wrinkling tartness.

Spicy—When used in small amounts, spice adds potency to give foods some power!

Onion, hot peppers, garlic, and mustard seed are just a few great examples.

Fat—It increases flavor, richness, and the mouthfeel of food. It also serves as a common emulsifier, which combines fat and water to form an emulsion.

Nuts, oils, avocado, and coconut are commonly used fats in meals.

Just remember, you should not go to salt, fat, or sugar to jazz up a recipe. Try herbs and spices first for a healthier gluten free meal!

Sources:

http://nouveauraw.com/raw-recipe-templates-and-development/flavor- balancing-how-to-fix-a-recipe/

Bennion, Marion, and Barbara Scheule. Introductory Foods. 14th ed. N.p.: Pearson Education, n.d. Web. 27 Jan. 2015.

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

Celiac Disease Can Cause Nutritional Deficiencies

Posted on January 11, 2015 by gscalpiFebruary 28, 2024

Nutrient deficiencies are common for people with celiac disease for two reasons. One is that gluten destroys the lining of the intestines, the villi, that absorbs nutrients in food. The second reason is that a lot of processed gluten free products like breads, pastas, etc, lack the vital nutrients our body needs! An exception to these processed products are vitamin and mineral fortified foods like cereals, which have added nutrients that were lost in processing.

The most common nutrient deficiencies in celiac patients include iron, calcium, magnesium, vitamin D, fiber, and B vitamins, particularly B12 and folate. Supplements are often introduced and included in addition to a balanced diet initially. However, some individuals may need long term supplement use to ensure that they are receiving proper amounts of the recommended nutrients. When taking nutritional supplements it is important to consult with a dietitian or doctor about which supplements are labeled safe and free of gluten. Some over the counter supplements or herbal remedies can include harmful substances that may be overlooked because of the lack of FDA regulation. There are many reputable companies that make gluten free vitamin and mineral supplements. They include: Nature Made vitamins, Pioneer Nutritionals, Country Life vitamins, and Kirkman Labs.

Whenever possible, people with celiac disease should strive to get as many nutrients as possible from the foods they eat.

Sources to increase nutrient intake:

Iron: nuts and seeds, complex carbohydrates like quinoa or teff instead of rice, potato or tapioca flour pasta, combine iron dense foods with Vitamin C dense foods like citrus

Calcium: yogurt, calcium fortified milk, dark leafy green vegetables

Magnesium: nuts, seeds, oats

Zinc: legumes, nuts, seeds, lobster, crab

Vitamin D: fortified gluten free products, 15 minutes of sunshine

B12: red meat, milk, cheese, eggs

Folate: fortified gluten free cereals

Fiber: eat the skins of fruits and vegetables, whole grains, legumes, flaxseed

Special thanks to guest blogger Callie Carioti, Nutrition & Dietetics student at Miami University for writing this post!

Chocolate Peanut Butter & Banana Bites

Posted on December 21, 2014 by gscalpiFebruary 28, 2024

Are you looking for an easy gluten free dessert for the holidays? Satisfy your sweet tooth with these tasty bites! To add a festive pop of color, decorative sprinkles are optional. However, to increase the nutrient density of these bites, sprinkle on some toasted chia seeds to boost your protein, omega 3, and fiber! A few strands of shredded unsweetened coconut is another alternative to still add sweetness, but it is lower in sugar and adds a tropical flavor compared to traditional candy toppings!

Serving size: about 33 banana bites

4 large bananas

7 ounce box chocolate fondue

4 tablespoons freshly ground peanut butter

1 (16.5 x 11 inch) cookie sheet

16.5 inch sheet of parchment paper

sprinkles *optional*

1. Empty the chocolate fondue chips into a microwavable bowl and microwave for 1 minute. Stir the chocolate to dissolve lumps, then microwave for 1 more minute (2 minutes total). Stir the chocolate fondue until it has a smooth and creamy consistency.

2. Cut a 16.5 inch sheet of parchment paper and line the 16.5 x 11 cookie sheet.

3. Slice all bananas into 1/4 inch slices and scoop 1/4 to 1/2 teaspoon of peanut butter onto 1 banana slice. Press a second banana slice on top to make a banana and peanut butter sandwich!

4. Place one banana and peanut butter bite at a time on a wooden skewer to dip into the chocolate fondue. Allow the excess chocolate to drip off the banana and peanut butter bite and place it onto the parchment paper. Garnish with sprinkles or another festive topping!

5. Refrigerate the bites for 1 hour or until the chocolate hardens. If your fingerprint does not leave an indent on the bites, they are ready to be removed from the tray and served!

Healthy Tip:

Be careful when choosing chocolate chips or fondue for a recipe like this! A lot of chocolate includes hidden gluten containing ingredients or cross contamination with other gluten-filled products.
Make sure to read all ingredients thoroughly and check to see how this product was processed. Chocolate chips made by Enjoy Life is a dedicated allergen free brand.

This recipe was inspired by an article in the Diabetic Living Magazine.

***I used Emmi Swiss Fondue, Organic bananas, and freshly ground peanut butter from Whole Foods***

Special thanks to guest blogger Callie Carioti, Nutrition & Dietetics student at Miami University for developing this recipe and sharing this post!

How To Be Gluten-Free In The Office

Posted on December 1, 2014 by gscalpiFebruary 28, 2024

Eating gluten-free is something that involves your entire life. You can’t just eat gluten-free at home. You have to eat gluten-free at the office, when you eat out and when you visit others. One of the most difficult places to keep to a gluten-free diet is the office. With all the candy, doughnuts and homemade treats people bring into the office sticking to your diet will be a challenge. You also have to worry about cross contamination.

Start with talking to your office manager or human resources department. Communicate your needs clearly and offer reading materials about gluten-free diets to those who would like to learn more. Be prepared to explain your needs clearly.

Ask for some gluten-free counter, shelf and refrigerator space. If necessary, and allowed, you could create a gluten-free kitchen in your office with a mini fridge, microwave, toaster and a small table.

Bring your own meals, snacks and drinks a whenever possible and label everything clearly. Make sure everything you bring is sealed completely to avoid cross contamination. Bring your own condiments and never share.

If you tire of eating frozen or pre-packaged meals at the office set aside a portion of your dinner from the night before and package it for lunch. Bring your own paper plates, plastic utensils, paper napkins and zip lock baggies to keep in your office. You may want to keep these in a locked drawer.

Eating out with co-workers or clients should be something you enjoy but it can be a problem if you need to eat gluten-free. Do your own research and find restaurants that offer gluten-free options. If they say yes then your research is not done. You’ll need to find out if they use separate pots, pans, plates, cups, etc. for gluten-free guests. Ask if their staff has been trained to accommodate gluten-free diners and if they use a separate preparation area for these types of dishes.

Many offices have the tradition of bringing in food for staff or to celebrate certain milestones like birthdays. You won’t have to miss out if you bring in your own goodies on those days and take the opportunity to share your how delicious gluten-free food can be with your colleagues.

If you are struggling to transition to a gluten-free lifestyle consult with a nutritionist who can help you create a plan that will work for you.

A Simple Gluten Free Lunch With Tuna and Quinoa

Posted on November 30, 2014 by gscalpiFebruary 28, 2020

Tuna and Quinoa GF lettuce wraps:

This simple meal is versatile and can be a quick snack or it can be embellished and made into lunch or dinner! Tuna is a great source of protein and vitamin B12, which is a common vitamin deficiency for those who are gluten free. The quinoa is a tasteful, healthier source of carbohydrates compared to the conventional rice, potato, and tapioca flours that most gluten free breads, pastas, and cereals are made from. The salsa can be interchanged with hummus or avocado and the spices with ginger, paprika, or even additional herbs to give these wraps unlimited variations!

Yield: 4 servings (4 lettuce wraps)

4 lettuce leaves

I – 4 oz. can of tuna

1/4 cup cooked quinoa

4 tbsp. garden salsa

garlic powder and pepper to taste per lettuce wrap

Bring 3/4 cup of water to a boil, add 1/4 cup of quinoa and reduce the heat to a simmer. Cook for 12 minutes or until quinoa has fully absorbed the water.
Once the quinoa is cooked, take a lettuce leaf and add 1 tbsp of quinoa, 1 tbsp of tuna, 1 tbsp of salsa, and a pinch of garlic powder and pepper.

Wrap it up and serve!

*I used Bob’s Red Mill quinoa, Starkist light albacore tuna, Simple Truth organic lettuce, and a garden salsa (fresh diced tomatoes, fresh onions, fresh jalapeño peppers, cilantro) from a local Farmer’s market*

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

Do it Yourself Spice Mixes

Posted on November 2, 2014 by gscalpiMay 19, 2016

There’s lots of spice and seasoning mixes in the supermarkets these days. One thing you may notice about them is the cost, and sometimes there’s an ingredient that is questionable for the person on a gluten free diet. Why not make your own spice mix? Odds are that you already have individual spices in your cupboard. These mixes take no more than a few minutes to make. You will save money, and know that they are gluten free. An added benefit is that they are completely free of sodium too! Check out our handy Spice mixes list for ideas of what you can make.

Gluten Free Pantry Staples

Posted on October 5, 2014 by gscalpiMay 19, 2016

Quinoa

Many people experience despair when they find out they cannot eat foods with wheat or gluten. Thoughts such as “What CAN I eat?” or “I’ll never eat normally again” are common! One benefit for those who eat gluten-free is that they can expand their knowledge on other grains and other baking ingredients. Whole grains aren’t just about wheat and there are other flours besides wheat flour! A well stocked gluten-free pantry will have a wide range of grains, flours and pastas. Listed below are some examples of gluten-free alternatives to traditional wheat-filled foods.

Grains

Rice
Quinoa
Buckwheat
Millet

Pasta

Brown rice pasta
Corn pasta
Quinoa pasta

Flours

Rice flour
Coconut flour
Almond flour
Potato flour
Sorghum flour
Bean flour

While these foods are not traditional, they are essential in a gluten-free kitchen. With these ingredients, you can make a wide variety of foods including cakes, breads and casseroles. Try experimenting with some or all of these staple items for the gluten free kitchen. It’s the perfect way to expand you options of tasty, healthy gluten free food!

Buckwheat

Special thanks to Ashley Fowler, nutrition student at Clemson University, SC for writing this post!

Gluten Free Black Bean Brownies!

Posted on September 11, 2014 by gscalpiMay 19, 2016

The new craze is baking seems to be making baked goods healthier by doing different food replacements. As you may have heard in the past, you can easily substitute applesauce for equal amounts of oil in most baking recipes. Now, the new word on the street is that you can substitute pureed black beans for oil/butter and eggs in your brownie recipes! I decided that I had to try this with my favorite gluten free brownie box mix. Note: black beans can be substituted for regular brownie mix also, does not have to be gluten free!

Discretion: I am not sure how this would taste as a fat replacement for other baked goods. It works well with brownies because the chocolate flavor overpowers the flavor of the beans.

Ingredients:

1 box of gluten free brownie mix (I used Betty Crocker)

1 15oz can of black beans (I used a lower sodium can)

Cooking spray/grease

Directions:

Preheat oven to 350 F
In food processor (or blender), puree entire can of black beans until smooth. Do not drain beans!
In large bowl, mix together brownie mix and pureed black beans until blended.

Grease 9×9 baking dish and pour in batter

4. Bake brownies for 26-30 minutes (or whatever brownie mix box dictions indicate). Use toothpick/fork to test that brownies are done by sticking it right in the center and see if it comes out clean; if there is batter stuck to it, leave in oven for a few more minutes and then try again.

This was my second time making black bean brownies. The first time, I used the can of black beans and cut down on the amount of oil and egg the recipe called for. They turned out great but I wanted to see if they would turn out without any egg or oil. Turns out, IT WORKED! Delicious! My family couldn’t tell the difference between these brownies and regular brownies. I would call that a success!

Thanks to Catherine Olsen, Sodexo Dietetic Intern for this recipe and for writing this post!

Healthy Baking The Gluten Free Way

Posted on August 26, 2014 by gscalpiNovember 18, 2019

In the past if you needed to bake a gluten free recipe you had to make your own baking mix. This took a lot of trial and error and often resulted in disaster. Now you can purchase gluten free baking mixes like Bob’s Red Mill Gluten Free Biscuit & Baking Mix, Arrowhead Mills Gluten Free All Purpose Baking Mix, Bisquick Gluten Free Pancake and Baking Mix, King Arthur baking mix, Pamela’s Baking & Pancake Mix and HEB Gluten Free All Purpose Baking Mix.

The baking mixes are convenient and easy to use and the results are usually tasty. However, the downside to some of these baking mixes is that they are not as nutritious as they could be. They may not include enriched products like normal baking mixes and flours. They may also be lacking in fiber and have too much fat. I’m going to help you create healthier baked goods with the following tips.

1. Reduce the amount of baking mix in the recipe and add a whole grain flours like Amaranth, Brown Rice, Buckwheat, Millet, Oat, Quinoa, Roasted Soy, Sorghum, Sweet Brown Rice or Teff.

2. The recommended daily fiber intake for women is 25 grams and 30 grams for men. Many people don’t meet this requirement on a daily basis. One way of including more fiber in your diet is by adding fiber to your baking mixes. Add ground flaxseed, Chia seeds, nuts or sunflower seeds.

3. Many baking recipes, both gluten free or regular, ask you to include too much butter or oil which increases the fat in your diet. You can safely decrease the butter or oil used by half but you may have to experiment to get the taste and texture of your baked goods just right for you. You can also replace butter or oil with fat free plain yogurt, unsweetened apple sauce, pumpkin puree, prune puree, pureed canned pears or mashed bananas.

4. Reduce the amount of sugar by up to half. For example if a cup of sugar is called for use only a half cup. If you want to use a sugar substitute follow the directions that are on the packaging.

You can also reduce the amount of other sugary ingredients like chocolate chips and you can make smaller portion sizes.

5. If your recipe calls for eggs you can either use an egg substitute to reduce cholesterol or use less yolks and more whites. Whip egg whites and fold into the rest of the batter to get lighter baked goods. You can also use the recipe below to substitute for one egg. Double for two eggs, triple for three eggs, etc.

Flax Egg

1 Tbsp Flaxseed Meal
3 Tbsp Water

Directions

Combine flaxseed meal and water and allow to sit for about 5 minutes. Add this ingredient to your recipe as you would the eggs.

Baking gluten free can easy, nutritious and delicious with just a few adjustments. Try one or more of the tips above in your gluten free recipes to create baked goods that you and your family will love!

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