Enjoying Gluten-Free Life

Helping Others with Great Food – and Science 

Gluten Free Gigi, Gigi Stewart, restored her health and resolved decades of pain with a diet that is free of gluten, dairy, soy and nuts. A master’s degree in Behavioral Neuroscience with a focus in chronic pain gives her a uniquely scientific approach to food and healing. But Gigi’s site is still accessible and down-to-earth. Watch some of her how-to videos which include pancakes, dairy-free butterscotch chips and sunbutter (I made my first sunbutter after watching), and try some of the long list of recipes. My husband and I enjoyed her “Orange Baked Salmon.” (Photos below.)  You can also read about subjects such as iron deficiency anemia and autism.

Gigi is a mom who runs her business and homeschools but still finds time to cook healthy food for her family. Share in some of her wisdom here. (And, if anyone is uncertain about trying a gluten-free diet, read her answer to the last question.)

Living gluten-free means you’ll be spending time in the kitchen, sometimes a lot of time. What’s your favorite short-cut for making gluten-free food?

It sure does! I’m an advocate of cooking at home as much as you can, using whole foods and natural, organic ingredients, especially if you are on a special diet. This gives you maximum control of what is going into your body.

My favorite short-cut for having healthy, delicious gluten-free food available is to spend a few hours on the weekend (or whenever you have the most free time) and cook ahead.

Cooking dry beans in the slow cooker, putting a pot of homemade veggie or chicken stock on the stove, and baking a great loaf of gluten-free bread are things that can be done easily and can feed the family all week long. I have YouTube videos available for beans and stock showing just how simple this can be. I’ve also got a terrific gluten-free bread recipe that is low in fat, high in protein and fiber, and slices like a dream!

If you eat grains like quinoa, millet, or rice, I recommend cooking enough for a couple of meals during the week. If you can tolerate certified gluten-free oats, I even have a great baked oatmeal recipe that I love to make on Sunday morning in a double batch, then store leftovers in individual serving containers for a quick but hearty breakfast on busy mornings. I also have a baked quinoa dish that is fantastic for a healthy breakfast and can be made ahead and stored just like the baked oatmeal.

Prepping veggies in advance is also something I do to save time when I make a meal. I love doing this right after returning from the market. I prep, clean up, and store my veggies (dice an onion, cut a green pepper into strips, slice mushrooms, mince some garlic, wash greens and air dry then roll in a clean kitchen towel, and wash fruits like apples and grapes) then I’m set for a week of fantastic healthy meals with limited prep work.

Special flours and other ingredients cost more than gluten-full foods. Do you have a cost saving tip for eating gluten-free?

I do. As I said, one of my primary goals is to demonstrate how affordable living gluten free can be. My number one tip for saving money on your gluten-free (or any!) diet is to eat seasonally. If it’s growing in gardens in your area, then it will be more affordable at the market. Food in season tends to have a higher nutrient content, too, so you get a little bonus for eating seasonally.

Another great tip is to make more foods yourself. Even if you don’t cook or bake a lot, if you have something you eat often, for example, if you love to have a muffin and coffee for breakfast several days each week, find a great gluten-free muffin recipe and learn to make it. You’ll save a bundle making your own versus buying pre-packaged baked items.

The same goes for foods like cakes, cookies, and crackers. The store-bought varieties are pricey and often full of undesirable ingredients, high in calories, and high in fat. If you love cookies and serve them for dessert or a snack a few times each week, learn to make your favorite varieties gluten free. There are terrific resources out there these days with lots of recipes to try. I have lots of dessert recipes on my site that are so simple to make like Nut Free Sunbutter Cookies with only four ingredients, Dairy Free Fudge, and quick healthy Raw Nut Free Fudge that you just won’t believe! I think my Decadent Chocolate Cupcakes are my kids’ favorite, though! They love to use the Raw Nut Free Fudge as frosting for them!

It’s five o’clock and you’re walking in the door after a hectic day. What’s your go-to meal when it’s time to get a gluten-free dinner on the table in a hurry?

I’ll do something like a frittata or a stir fry where I’m able to use those pre-prepped veggies I mentioned earlier. With a frittata, I can sauté the veggies while I get eggs whipped and ready for the pan. If you can eat eggs, they are a terrific low-cost source of protein. For a stir-fry, again, those pre-prepped veggies come in handy. I get those cooking and heat up a pre-cooked grain in another pan (I do not own a microwave, so it’s all stovetop and oven heating for me!). I add some protein to the meal – again, usually something I pre-cooked like chicken or bison and we’re all set. For dessert, (we always have dessert at my house… always!) I love healthy homemade cookies with what I call “fruit bowl.” Cubed fruits that are in season tossed with a bit of fresh lime juice, a drizzle of honey, and a dash of cinnamon are just fantastic!

How did you discover you were intolerant of all nuts? Have you found a substitute for almond flour, a common flour in gluten-free recipes?

Two months after eliminating all gluten in my diet, I had a reaction to pecans. I tested other nuts (almonds, walnuts, peanuts, macadamia nuts, etc.) and had a reaction to all of them, so I avoid all types of nuts, except coconut, to which I have not experienced a reaction. I have encountered quite a few people who experienced similar reactions after going gluten free. The same thing happened to me with soy, as well, which is why I am also soy free.

Regarding almond flour, I never used it in large quantities, so no, I wouldn’t say I found a replacement, per se. I didn’t need one. I use a combination of gluten-free flours from alternative grains and legumes in my recipes. Because one of my primary goals is making gluten-free living accessible to everyone who needs to adhere to a gluten-free diet, I make it a point to use ingredients that are readily available in most areas and that are affordable, which factors into my flour selection and recipe development.

Many recipes call for not only the easily substituted milk or butter but also cream cheese or yogurt. Have you found it difficult to cook and bake without dairy products? Any tips? (I’m gluten, soy and casein-free so thank you!)

When I first went gluten free, I ate dairy, so used products like skim milk and non-fat yogurt in my cooking and baking. I never used a lot of butter in my baking prior to going gluten free, so didn’t afterward. I always tried to be creative replacing fat in recipes (I baked and catered prior to going gluten free, and healthy nutritious foods were what I was known for!), so continued this when I went gluten free. I find coconut milk yogurt is a good substitute for dairy yogurt in baking. It even adds a degree of sweetness to baked goods, so it allows me to reduce the amount of sweetener in baked goods, which is a bonus! It also helps keep gluten free baked goods moist, which is terrific! Cream cheese is a tough one. I have developed a recipe that so far works in most recipes. It is still in the R&D phase of development and needs to be tested in several more applications before I’m able to share it, but it is gluten, dairy, soy, and nut free. The recipe should be published later this year.

Gigi at a GIG Atlanta Lecture

I recently interviewed one of the authors of “The Kid-Friendly ADHD & Autism Cookbook” and am fascinated by the fact that dietary changes can make dramatic differences with some autistic children. In your blog, you mention you have a child with Asperger’s syndrome (an autism spectrum disorder). Can you share the dietary changes you’ve made for your child and the differences the changes have made?  

Thank you for asking about this. Autism Spectrum Disorders, especially Asperger’s Syndrome, are near and dear to my heart. First, that is because I have a daughter with AS, as you mentioned. However, before her diagnosis, I worked with ASD children and had already received my research training in Behavioral Neuroscience. Although my area of research expertise is in natural products research with a focus in chronic pain and analgesia (alleviation of pain), I am passionate about neuroscience and how foods we eat affect our neurochemistry, and ultimately our total health.

Because of my background in science, I knew adopting a gluten-free, casein-free (GFCF) diet was something we should explore for our daughter. We made the transition slowly and carefully. At the time, we already had a gluten free kitchen and my family was supportive of my need to be gluten free, so this part was not so difficult. When we came upon a food my daughter wanted, I simply made it gluten free (chips, crackers, doughnuts, etc.). As you can imagine, that led to a lot of recipe development! Going dairy free for her was more of a challenge. She loves cereal for breakfast and late-night snack, and yogurt has always been a favorite food for her. But, we did it! After the first 3 weeks of a totally gluten-free diet, her father and I noticed she was sleeping so much better and was much more calm than she had been. Her eczema, which she had since birth, went away completely, which was such a blessing! She was able to stop using medication for that, which was fantastic! Severe nasal allergies also improved and she has been able to use much less medication for that, so, again, we feel she has benefitted tremendously from going GFCF.

Of course, I do want to say, I am not an advocate of a “one-size-fits-all” diet. We are all unique individuals with unique needs, and I respect that. I know some parents who have implemented the GFCF diet for their ASD child and have not detected any appreciable differences. I know some ASD children who benefitted from a gluten-free diet, but who still eat dairy and vice versa. Part of what I do in private consultations is to help people find what works for them and what puts them on the path to optimal health and keeps them there. That can, by the way, change over time for each of us.

What would you say to someone who’s fairly certain they have a problem with gluten but hasn’t changed their diet because the thought of living gluten-free is overwhelming?

First, I would say, “I understand. A gluten-free diet is a major lifestyle change; however, it is so worth it and it can be simple, affordable, nutritious, and even fun! I know because I live it every day!”

Second, “I can help.” It is my passion to make gluten-free living a positive experience. I tell people a gluten-free diet is not about restriction. It is about liberation. If you need to be gluten free for health issues, in doing so, you liberate your health and heal your body. It is true freedom! In my case, I experienced a total transformation of health and for the first time in over 25 years, I was free from chronic pain and many other chronic, unexplained health issues I had suffered from since childhood. THAT is liberation! 

Thank you Gigi!

My husband and I enjoyed a recipe from her website: Orange Glazed Salmon.

This salmon was so pretty with the orange zest (a gorgeous color combination)that I snapped a picture before baking. Coming from Alaska and having eaten a lot (I mean a lot) of salmon, I’m somewhat of a salmon expert and this was a lovely fresh take on the fish. It was also quick and extremely easy to make. (As to the photo of the cooked salmon, I really need to get some pretty plates to use for the photo shoots.) 

Everywhere I Look I See Gluten-Free

Jen Cafferty

If you normally feel like you’re alone in a gluten-filled world, consider going to a gluten-free event. I talked with Jen Cafferty (gfreelife.com), the founder of the Gluten Free Expo, about April’s Gluten & Allergen Free Expo in Chicago. Here you’ll get to hang out with others who get it. Jen says, “When you walk into a room and see a few thousand people, you don’t feel alone anymore.”

This will be the 5th anniversary of the expo in Chicago and her sixth Expo – they did one in Dallas last year. When you enter, you’re given a tote bag from one of their sponsors and you fill it as you move from table to table at the Expo – this year there are more than 100 vendors. Most vendors are food manufacturers and will be giving out samples to taste. Jen says, “Eat your way around the vendor fair. Some are giving away full hamburgers on buns or grilled cheese sandwiches.” But dairy freers don’t need to fret; she assures us that many products are also dairy-free. Signs at each station identify the allergens in the product.

What to Expect

Cooking classes this year include: Italian & Asian Cooking, Bread Baking, Sweet Baking Treats and Healthy Living. The classes are popular and you have to register in advance for them. Jen says, “Cooking classes attract people from all over America, Canada, South America.” A cooking class ticket also gets you access to the vendor fair. After a cooking demonstration ends, you get to taste what they’ve made.

For 2012, there are more vendors than in the past, and they actually sold out on vendor spaces just before we talked. Jen says, “You have an opportunity to try hundreds and hundreds of products and figure out what you like before you buy it; find out about their facilities.” It isn’t just food either, there are skincare products, cosmetics, natural cleaning products and some organizations.

Here’s just a sample of the vendors: Against the Grain, Bakery on Main, Better Batter Flour, Bob’s Red Mill, Delight Gluten-Free Magazine, Enjoy Life, Gluten Free Living, Maggiano’s, Pacific Foods, Pamela’s, Rudi’s, Schar, Tia’s Bakery, and Udi’s.

Last year, they added a public stage with about 40 seats where Expo attendees can stop and listen to speakers. You’ll also have the opportunity to meet favorite cookbook authors and bloggers (who might actually be one of the speakers). Here are a few of the cookbook authors (most of whom also have blogs):

• Peter and Kelli Bronski – “Artisinal Gluten-Free Cooking” (new, expanded edition this year) and “Artisanal Gluten-Free Cupcakes”
• Hallie Klecker – “The Pure Kitchen”
• Robert Landolphi - “Quick-Fix Gluten-Free” and :Gluten Free Every Day Cookbook: More than 100 Easy and Delicious Recipes from the Gluten-Free Chef”
• Beth Hillson of “Gluten-Free Makeovers: Over 175 Recipes–from Family Favorites to Gourmet Goodies–Made Deliciously Wheat-Free” who is also the food editor of “Living Without.”

Check out this video of the Dallas Expo on their home page (about halfway down the page) to see an actual expo.

Kids Welcome

Jen’s a mom (a 7 and 9 year old) and assures parents that this is a family event. To prove it, she has a kid’s area where they can feel safe if they’re gluten-free. They’ve also added a peanut and nut free area. Kids can sample foods and be just like everyone else.

Safe Treats

Kiosks will be selling carefully prepared food for breakfast and lunch. Jen says, “We oversee it. They use products that we have approved and use good manufacturing practices. Pans are set aside for us.” When it comes to cooking class samples, Jen explains the prep: “We use a piece of huge kitchen and have our own team in the back making samples for the cooking samples with our own traveling set of equipment.” A bonus for everyone’s future is that the Expo has teamed up with culinary students who are spending time in the kitchen getting to know about gluten-free cooking. A list of local restaurants they recommend will be posted.

The entrance fee is $20 but, Jen says, “No one ever leaves saying wow that wasn’t worth it. When they leave they are so happy. You leave with a lot of food and a lot of knowledge. You feel empowered.”

Chicago’s Expo is the weekend of April 14 and 15. The next Dallas Expo is September 8 and 9. They also plan to have expos in other locations in the future. Check out their website for more info.

(images used with permission)

Enjoying Life

Canadian Lauren began celiacteen.com when she was 15, a few months after her diagnosis. If anyone is having a pity party over having to eat gluten-free (I know I did in the beginning and occasionally still do), head over to Lauren’s blog and become inspired by her joy for life and eating gluten-free. Eighteen now, she’s just left for France to study the language for four months. Her motto for the year is “leap.” 

Immerse yourself in joyful living – gluten-free or not.

You say you don’t consider being a celiac a burden. Why?

Knowing about it allows me to live. Sure, I avoid a protein; just one protein, but that doesn’t have to be a burden. I’ve never seen it as one. I’ve seen it as a path to health, a way for my body to heal. Why would I consider it a burden when the fact that I don’t eat one thing means that I get to live a full life?

You have an attitude about eating gluten-free that people of all ages can learn from. Were you upset or afraid when you first got your diagnosis? When you started learning about eating gluten-free, did you get frustrated? Basically, I’m wondering if you’ve always been this accepting about eating gluten-free.

Of course I’ve had days, but they are incredibly few and far between. When I first got my diagnosis, I was ecstatic. Had I been well enough, I would have jumped up and down. I’d spent so much time sick that this was a way out, a way to be healthy. It never occurred to me that it could be scary, besides the possibility of mistakenly ingesting gluten. Once in awhile, I’ll be reminded of something I can’t have, or never got to try, but before long I always remember how much great food there is out there that I can eat. Plus, if I really really want to eat something, I can always try my hand at making it, gluten-free. And really, is there anything better than a perfectly ripe peach? Or a mid-winter cara cara orange? Or end-of-summer tomatoes? I’m not missing out. 

How different is the way you eat now compared to how you used to eat?

My eating habits have certainly changed, but much of that is due to the fact that I’m more adventurous now and appreciate whole foods much more. I want to experience new flavours and many of those become part of the rotation. Things like quinoa and millet have become part of my week, and I find that I savour my food much more now. It doesn’t make me sick, so I enjoy it more. Not to mention, I’m in my late teens rather than my early teens. It’s such a time of change for all of us, so eating habits are almost always part of that.

When and why did you start cooking and creating your own recipes?

I’ve always loved to bake, but when I was diagnosed with Celiac, I wanted to push myself. I wanted to learn about this new world of baking that I was exploring. After a good deal of other people’s recipes, I wanted to create and adapt recipes from my memories. Then, I fell in love with it. Playing with flours can be such fun!

How did changing your diet change time spent with friends? What adjustments did you have to make to still be part of things?

Before I answer, you have to keep in mind that I’d been out of things for so long. I was ill, and it was a triumph if I made it through a half-day of school. I didn’t have much of any social life when I was ill. Of course, when I regained health, things changed, but it was never an issue. I have never really thought about it as making adjustments to “still be part of things.” My friends have always been supportive. They want to go places I can eat, make sure that I’m always taken care of, just as I do for them. It’s the same as making sure there are pork-free options for my Muslim or Jewish friends, or vegetarian options for vegetarian friends. It’s just something you do, not something I’ve ever focused on. I think if you’re really worried about being a part of things, that takes you out of the moment, out of being there. There are always ways. Sometimes I have macaroons rather than a friend’s cake, or I just sing Happy Birthday with the rest of them. I don’t make it a point of contention. I make it important, but my friends all know, and I respect them and myself enough to say something if there’s an issue. They would hate to make me sick just as much as I would hate being sick from gluten contamination.

Has being a celiac made a difference in where you plan to go to school? Has it made any difference in what you plan as a future career?

In a way, it has. A number of the schools I’m looking at have residences with cooking facilities, or the option of it. Others have great gluten-free options. I’m definitely fully aware of the gluten-free situation at each university.

Yes, but more in that I have considered different majors. I’ve looked into more faculties and explored all possibilities. With Celiac, I’ve discovered and searched out things that I enjoy. I want to find something I love, that I will be challenged and inspired in. I think I’ve found that, but it’ll be a few months before I know just what and where I’ll be for university.

What advice do you have for teens who’ve just been diagnosed?

You can do it. Stick with the diet. It’s worth it. I know it can be difficult, and we all have different experiences, but imagine if you could feel better. Imagine if you could have a calm stomach, a less foggy brain, and more energy. Yes, your life is going to change. That is a fact, but you have the power to make it a good change. Learn to read labels, be protective of your food and everything that goes into your body. Find others, get involved in your local Celiac Association. They have so much information, and can provide all sorts of support if you’re struggling. It always breaks my heart to hear about celiacs who refuse to follow the diet, because they’re hurting themselves. There is an abundance of fantastic gluten-free food out there. Starting at the basics and working through more and more foods, you don’t have to miss out. In fact, you might just discover a whole new cuisine that you adore.

No Bake Bite Sized Cheesecakes

Lauren has a wide variety of recipes on her site. I made her “No Bake Bite Sized Cheesecakes.” They’re an easy dessert and a good first gluten-free project. My husband (also gluten-free) had been asking for cheesecake so this seemed like the perfect choice. For the cookie crust, I used half of a package of Pamela’s Pecan Shortbread. I turned it into crumbs in the food processor then just rinsed and dried the processor bowl and blade and made the filling in it too. (If you don’t have a food processor, put the cookies into a Ziploc bag and crush with a rolling pin.) The cheesecake fan I’m married to isn’t a huge fan of lemon but loves orange so I used some fresh squeezed orange juice instead of the lemon and added some orange zest. To put the filling into the mini muffin cups, I put it into a plastic bag, cut the corner and squeezed in into each. He declared them delicious.

Cooking Gluten-Free

Carla Spacher’s website offers up a wide variety of recipes with new ones popping up regularly. An addition this week looks delicious: Twisted Yeast Free Gluten Free Breadsticks with Cheese. In this interview, Carla describes her road to becoming gluten-free, the way she gets around her issues that also include a tomato allergy, and shares her cooking knowledge by answering some questions. Go to the end to see the photo and link to the delicious chicken salad I made with one of Carla’s recipes.

First – You use “we” on your site.

To explain the “we,” besides myself, I have 3 other product reviewers. The main gluten-free baking reviewer is Dr. Danielle West-Stellick. Everyone enjoys her reviews. She puts so much effort into them. The other 3 reviewers are backups.

The other part of the “we” is our monthly contributors. If you check out the Contributors page (http://glutenfreerecipebox.com/contributors) you’ll see our three current contributors: Joy Bauer, NBC’s The Today Show nutritionist and author; Carol Fenster, author of several titles, gluten-free expert and internationally awarded; and Dr. Vikki Petersen, co-founder of HealthNOW Medical Center in Sunnyvale, CA (known as a destination clinic for many who have gone undiagnosed) and co-author of “The Gluten Effect.” We’ve had other contributors in the past.

The newest addition to the GFRB staff is my daughter, Erica Spacher. She’s now my part-time admin and my upcoming Public Relations Representative. Erica has a Bachelors Degree in Communication and Masters Degree in Public Administration. Erica was brought on shortly after I was contacted by a talent producer from Demand Studios (eHow.com). I have been invited to be gluten-free recipe talent for them. It’s so exciting! We have 10 videos lined up, for some of which I need to develop recipes. Needless to say, I needed some help between the blogging, recipe development, consulting and web design.

Tell us a bit about your path to becoming gluten-free.

I will never forget the beginning of my gluten free journey. In 2005, due to an undiagnosed condition, I sought the help of HealthNOW Medical Center. Prior to my diagnosis they introduced me to their version of the allergy elimination diet. You first eliminate many common food allergens which may cause allergic reactions and then avoid the foods that give you any reaction whatsoever. Among other foods, I reacted to gluten. It caused me to become very bloated. This is when I first began the gluten-free diet and gluten-free baking. My favorite dessert back then was a gluten-free carrot muffin.

HealthNOW eventually diagnosed me with a thyroid condition, which has cleared up completely. Once the thyroid condition cleared up I blamed everything on my thyroid and went back to eating some gluten, mostly when eating out. Big mistake. Huge!

In 2009, I had an injury, and became extremely bloated, thinking it was most likely due to nerve damage/pain. Again, I went to see multiple doctors for a diagnosis, and have had several different guesses. I knew that gluten had caused me bloating before. So I gave the gluten-free diet another chance. I heard it was great for chronic pain as well. Surprisingly, one of the doctors agreed! During the first few months of the diet, I would cheat about once a month. I thought, “This diet just isn’t helping me.” I stuck to it anyway, and decided to stop cheating. Within two months my nerve pain was markedly improved, and the bloating was at a minimum. However, I did discover that large amounts of corn would make me very bloated, as well, and now I eat it rarely. I’ll have to stop cheating on that as well, as I know better! Anything that causes a reaction (stressor) causes inflammation, which is the precursor to disease.

Upon searching for new gluten-free recipes, I discovered several recipes online which contained gluten ingredients. That’s when I knew I needed to help and empower others, especially those with celiac disease or a high gluten-intolerance. This eventually brought about my gluten free blog, Gluten Free Recipe Box.

So that people with specific needs know you’re a go-to site, what foods will we find or not find there?

The more I blog, the more dietary restrictions I run into from my readers, and I want to help them all. In addition to gluten-free recipes, I had many individuals ask me for dairy-free, soy-free, corn-free, egg-free and more. Therefore, I added several categories for those with dietary restrictions. I do my best to add an occasional yeast-free recipe, etc.

You have a tomato allergy so it seems no recipes contain tomato. How do you get around not using tomato sauce/paste, etc. when cooking? Are there any other allergens/intolerances (other than gluten) that you design recipes around?

My own dietary restrictions are difficult. I have several food allergies, but the main ones are tomatoes and citrus. You’ll find that I have very few gluten-free recipes which contain tomatoes. When you do find one, it will be something I have made for my husband. I have learned a few tricks to substituting tomatoes in recipes, but the main one is the use of peppers, whether green, red or yellow. I also add in a little sugar or stevia to replace the sweetness of the tomatoes. Caramelized onion is great, too. I have several gluten-free chili recipes and not one of them contains tomatoes. The tomato-free recipe I am most proud of is my barbecue sauce. It tastes and looks like the real thing: http://glutenfreerecipebox.com/gluten-free-barbecue-sauce-without-tomatoes.

Recipes which usually call for lemon juice are usually included as an option. I will either leave it out of my own creation or substitute it with vinegar and stevia or sugar, when it is necessary. Lemon juice is sometimes added not only for flavor, but for its acidic value.

I try to avoid soy as much as possible, not only because much of it is GMO (genetically modified organisms), but because it is known to effect estrogen levels. I have even developed a soy-free soy sauce substitute: http://glutenfreerecipebox.com/gluten-free-soy-free-soy-sauce. I also try to maintain a high percentage of a corn-free diet. Bob’s Red Mill makes a GMO-free cornstarch and I use it when using cornstarch in baking, which is seldom. You’ll find a few recipes on my site, though, which do contain corn: polenta pizza crust, corn muffins, corn bread, etc. I have to use corn in recipe development. It’s just part of the job. My husband is always glad to consume them!

My most recent discovery of food allergies is coconut.

I make every attempt possible to request recipes that contain tomatoes, citrus, and coconut when I review cookbooks. I usually ask for 2 recipes from each publisher in hopes to satisfy the needs of others. However, sometimes I just cannot resist a delectable recipe that will benefit us all, including myself.

You spend a lot of time testing recipes. Describe how you experiment with a recipe.

At first, I was watching cooking shows and would drool over some recipe I found challenging and would just start adding ingredients together to see what would occur. Or I would have a craving for something and reach for my old 1980 copy of Joy of Cooking and see how basic gluten-free flours and starches would turn out as a substitute for all-purpose flour. As time went on, I began to learn what worked and did not. I have learned that in most cases a 55-60% starch ratio works with gluten-free flour(s). However, it depends upon what texture you are trying to achieve. Tapioca flour, also known as tapioca starch, tends to be lighter and rises more than potato starch. However, it is so light, that potato starch balances it out.

Do you change one ingredient at a time if it doesn’t come out quite right or do you make many changes when you try it a second time?

I used to try and only make one change at a time, however, now that I have more experience, I often make more than one change. An example of this would be in bread baking. If a bread caved in on its side upon cooling, that tells me there is either too much liquid and/or too much of a leavener. I may decrease a little of both, depending upon its severity.

Do you ever have to give up on a recipe?

I have never given up on a recipe, though I may set it aside and work on something else until a bright idea hits me. When developing recipes for clients I have no choice but to forge on!

I’ve enjoyed your ingredient posts “Guar Gum vs Xanthan” and “High Protein Gluten-Free Flour.” You’ve experimented with so many flours that I’m going to ask you this – Is there a substitute for sorghum flour in a recipe? (other than oat?) One of my first attempts at gluten-free baking used sorghum flour and though the cake was delicious it didn’t agree with my insides. I’ve noticed others who have the same problem. (Thank you.)

I haven’t used buckwheat flour much, but I believe it would make a wonderful substitute for sorghum flour. Sorghum contains about 4 grams of protein and buckwheat contains 5.

When should we use superfine rice flours and when regular? Or should we always use the superfine?

I have had much success in baking gluten-free cakes and muffins using superfine rice flours. Because it is more condensed than regular rice flours, when using it to substitute rice flours it may require additional liquid. I have developed a gluten-free cake flour blend (http://glutenfreerecipebox.com/gluten-free-cake-flour-blend) that works perfectly and already includes the baking powder, baking soda and gums. All you need to do is add the required amount of salt called for in your recipe. I have successfully used this blend, cup for cup, in regular gluten recipes, with rarely a change in any ingredients. I experimented on a white bread recipe using superfine rice flour, and though it was delicious straight out of the oven, it really is too heavy for a bread. I suggest using it in other recipes, though, especially those calling for very little flour. It avoids the grittiness that regular rice flour produces.

On your website, you ask us to send recipes we’re struggling to convert to gluten-free. Are there any specific challenges you’re looking for?

I’m not looking for any particular challenges. I am always working on improving my existing recipes and adding new ones. I just like helping people and that’s why the offer is there. Recently a reader gave me a huge challenge. She was looking for a bread recipe and there were very few ingredients she could tolerate: arrowroot, rice flour and guar gum. Luckily she was able to tolerate flax seed, which gave it a little more flavor. She was so happy to have something that didn’t weigh like a brick. I sent her the recipe along with suggestions on how to improve upon it.

I try to help my readers as much as possible. I am happy to help anyone who has questions, needs help with a specific recipe, and/or has specific allergy needs. You may contact me via http://glutenfreerecipebox.com/contact.

 Happy cooking and good health to you!

Carla Spacher

Blog: http://glutenfreerecipebox.com/

Facebook:http://www.facebook.com/glutenfreecarla

Twitter:http://www.twitter.com/gfrecipebox

Gluten-Free Avocado Chicken Salad

If you like avocado, this is a must try recipe. The creaminess (and deliciousness) of avocado transforms chicken salad into something better. (This said by a woman who loves chicken salad.)

I like the fact that Carla gave me choices in the recipe. I’m dairy-free so I used more avocado instead of yogurt as she suggested. My avocado was on the small side so I decided to use all of it. I thought a bit of mayo would be good (another of her suggestions) so I also added one tablespoon of it. Since I’m fine with citrus (unlike Carla who’s allergic), I used lemon juice instead of vinegar.

Helping Others Enjoy Life

A Licensed Nutritionist in Kensington, Maryland, Dana Laake of Dana Laake Nutrition co-authored “The Kid-Friendly ADHD & Autism Cookbook.” She brings to it a background of nearly four decades in the health industry, more than 25 of that in medical nutrition, treating both children and adults.

While the main title of the book implies it’s just a cookbook, smaller print tells the story – “The Ultimate Guide to the Gluten-Free, Casein-Free Diet.” About a third of the book is text detailing diagnostic tools and the gluten-free casein-free diet (GFCF) plus other dietary changes that might be helpful for ADHD and autistic children. For parents wondering how to start their child on the diet, one section is titled “Getting Started – Easy Does It!” (Dana prefers a gradual withdrawal of the foods.)

There are also sections of the book that could be used by anyone, child or adult, on an “allergy” diet including charts with foods containing soy, corn or nuts – surprising to me, dextrose and lecithin could have corn in them.

The rest of the book is filled with recipes and ideas that even I, an adult with no kids, found useful such as the lunch idea for chicken strips with a BBQ dipping sauce. (yum) If anyone has a child that’s a picky eater, suggestions for sneaking healthy foods into the diet (what they call the “Trojan Horse technique”) may be helpful – pureed vegetables can be added to foods such as brownies, meatballs or tomato sauce.

There are a large variety of recipes in the cookbook, sometimes with options such as six for pancakes and three for rice milk. While she and co-author Pamela J. Compart, M.D. have included some desserts, this isn’t a baking cookbook so much as a general allergy cookbook with the presence of gluten, milk, soy, egg, corn, and nuts clearly marked at the top of each recipe. See the recipe below which is free of all of those (except nuts if you include coconut in that category as they do).

Dana answers some questions:

I’ve seen quotes from doctors basically saying that a gluten-free/casein-free diet is unhealthy. They say the child would no longer have calcium from dairy, etc. Can you address these concerns?

Glutens are a grain choice – there are many others that can be selected and still be gluten free. Milk products are a protein choice – beans, nuts, seeds, meat and fish are also protein choices.

Glutens and milk products have not been part of our diet for long, just .005% of human history, .05% of modern history. There are cultures throughout the world that have no access to animal milk. It is not a mandatory food group, that’s why a pyramid that makes it important is not anthropologically correct.

An organic, healthy diet is best – grass-fed beef, local. That generally applies to a lot of people.  

Do all autistic children show improvement with a gluten-free/casein-diet or other dietary changes?

It is a very specific group that will respond. About 1/3 with autism show significant improvement and another 1/3 will respond but not totally from diet alone. For the other 1/3, the autism diet’s irrelevant and doesn’t work. The diet is not the only treatment.

The GFCF diet is going to work most likely with children who are addicted to and limit their choices to 85% of gluten and casein products. They characteristically reject vegetables and sometimes fruit.

This is the art of nutrition and medicine, art based on science. The biomedical has to be done. We can be cleaning up the diet as you get the supplements in.

The RDA applies only to healthy people within a given population. It’s not people with autism, not people with other problems; their needs are now higher because of those things. (A section in the book titled “Supplements Make the Difference” gives more detail on the subject.)

What happens when a parent lets the child eat foods they’ve been off of?

I love it when the parents do the cheat [give foods not on the diet] so we know it’s working.

To all of us:

It’s not the food you don’t eat that makes you sick, it’s the food you love and crave. It takes at least 2-4 days to get casein out of your system, and a lot longer with some foods. Gluten can take months; we don’t know why it takes so long.

RECIPE:

I tried the Coconut Sweet Rice from the cookbook and it’s quite good, sweet without sugar and rather exotic in flavor. Both my husband (a meat-and-potatoes guy) and I enjoyed it with dinner. My sweet tooth wanted to drizzle maple syrup on it and call it dessert. My creative side wondered how it would be with dates instead of raisins. (I also discovered leftovers are good the next day.)

Coconut Sweet Rice

1 cup water
1 cup short-grain brown rice
1/2 cup raisins or currants (I used raisins)
1 cinnamon stick
1 cup coconut milk
1/4 tsp turmeric*

Boil water. Add rice and bring back to a boil. Reduce heat and simmer for 10 minutes. Add raisins or currants, cinnamon stick, coconut milk, and turmeric. Cook an additional 20 minutes or until water has evaporated. (Recipe – and photo of Dana Laake – used with permission.)

My rice’s directions said to cook it 50 minutes so I began with 15 minutes instead of 10 then added the other ingredients and cooked it an additional 35 minutes. I also had to add about a cup more water but I often have to with rice – I don’t think I turn it as low as I should to simmer. (should have used the rice cooker) Do keep an eye on yours though. *I left out the turmeric because it isn’t something I would normally add to a sweet dish but will most likely add it next time. (I have to tell you that if you should buy this book through the link below, I will earn some money from the purchase.) 

Rudi’s Gluten-Free Bakery gives us an inside look into their products. Their certified gluten-free products include breads in original, multigrain (my husband likes sandwiches with it) and cinnamon raisin (I love this stuff), pizza crust, and both hamburger and hotdog multigrain buns.

As I researched Rudi’s, I discovered a website that includes a gluten-free blog and recipes (most but not all with their products in them). 

I want to thank Rudi’s Gluten-Free Bakery for taking the time to tell us more about their company. (And be clear that I didn’t get paid for posting this.) I hope you enjoy learning more about them.

Can you share a bit about how you learned to make good gluten-free bread? We’ve all had things that didn’t work out when we learned to bake gluten-free. Could you share something that didn’t work – a particular flour or ingredient?

Our final product took over a year to develop.  And after a lot of trial and error – we tested more than 100 formulas – we finally landed on a recipe that we believe tastes, looks and feels like regular bread. The process is an art of combining different flours, and the science of what works well together.  There were a lot of failures before we got it right.  Our advice for GF bakers out there is to have patience! 

Rudi’s Gluten-Free Bakery has reached out to the gluten-free community in a big way. Your gluten-free blog ranked in the top 25, you’re partnering with organizations to help educate doctors, and you have many gluten-free recipes that include your bread (and some that don’t but are simply gluten-free.) How are you learning about our gluten-free world to know what we need? Do you have celiacs or the gluten intolerant on your team?

We are in constant contact with gluten-free organizations, like the National Foundation for Celiac Awareness and the University of Chicago Celiac Disease Center, who help counsel us on the latest issues in the celiac and gluten-free communities.  Through social networking on Facebook and Twitter, along with monitoring the blog scene, we hear what the celiac and gluten intolerant communities like, don’t like, and new products they would like to see.  We hear their complaints, their praises, and the challenges they face each day living gluten-free.  Our fans’ comments are invaluable to us as we work to create the best tasting gluten-free bread out there.

We have a few gluten intolerant staff members on our team here at Rudi’s.  They are a great resource when we are looking for opinions and feedback.  Last year we held a gluten-free challenge in the office; we asked all employees to go gluten-free and see how long they could stick to it. The goal was to show our staff the difficulties that face a person who is gluten-intolerant.

What are the company’s goals for this participation?

Rudi’s Gluten-Free Bakery is committed to giving back to the gluten-free community. Through partnerships with local and national celiac and gluten-free organizations, we hope to elevate the level of education and awareness on celiac disease and gluten-intolerance through initiatives that drive toward a hope for a better, brighter future.

Are there any upcoming gluten-free events? (either online or not) 

We are proud to be part of the very active local and national gluten-free community. Last year we attended over 50 events across the country.  Our roster is full again this year! Alex from our team is looking forward to attending the Celiac Awareness Tour in Pittsburgh, Pa on January 28^th and the GF Expo Tour in Houston, TX on February 4th. Check their events page for the full list of events that Rudi’s Gluten-Free will be participating in.

You started with a lineup of three breads then added buns and pizza crust. Are there any new products that we can look forward to? 

We are always looking for new ways to delight the gluten-free consumer with products that do not contain gluten but taste like the real thing.  Look for new innovations from us in the spring and late summer.  For now, our lips are sealed!

Photos courtesy Rudi’s Gluten-Free Bakery

Spreading the word about celiac disease 

Shannon Ford’s life is full. Crowned Mrs. United States on August 4, 2011, she now combines her new role with a full-time job as Human Resources Manager for a wealth management company. A celiac herself, her platform during her reign is “1 in 133 – Raising Awareness for Celiac Disease” – with 1 in 133* the rate of celiac disease in the United States.

Celiac symptoms often appear during a time of stress, and Shannon was no different in that respect. Becoming engaged (a happy stress) combined with traveling the country handling layoffs in early 2009 resulted in classic celiac symptoms that included anemia, a distended stomach, IBS and flatulence (not pleasant but many of us can relate). Also common, doctor after doctor couldn’t find the cause of her symptoms.

Finally her fiancé heard about celiac disease and suggested she get tested. Reading up on it led her to believe she had her answer. Testing the idea, she removed gluten for a week, but not knowing about hidden sources like soy sauce and sarimi [the imitation crab meat used in some sushi], she believes she was probably eating small amounts. Even so, she started to feel better. Her internist, cardiologist (she had also developed a low heart rate) and gastroenterologist wouldn’t do the blood test. Finally a doctor agreed, the endocrinologist treating her for the hypothyroidism that had also developed. Shannon says, “I told my endocrinologist I had removed it for a week and I’m feeling better. For the test I started eating gluten again, and I started feeling bad.” This doctor had actually planned to up the medication she’d given her because the thyroid was low again after an initial positive response to the drug. After the test Shannon adds, “My doctor said ‘You’re not going to believe this. It came out positive.’” The test’s positive result gave Shannon the answer she needed (and her thyroid eventually tested normal without drugs on the gluten-free diet).

Her life has changed in ways that may not sound happy to some, but she’s enjoying her new healthy lifestyle. She says, “I’ve always loved to bake and now never bake. I grew up eating Dunkin Donuts for breakfast and fast food for dinner. I was never around a home-cooked meal. My view of eating healthy was eating pre-packaged lean meals. Now I crave healthy eating and less sugar.”

In the two plus years since her diagnosis, Shannon has switched from a standard gluten-free diet to the paleo diet (no grains, dairy or legumes). Her meals reflect this. “My cooking now is simple. I’m not cooking with a lot of oil. With the right seasonings you can make a chicken breast taste fantastic.” She often comes home and cooks, something she didn’t do very often in the past, with favorite meals chicken breast or salmon seasoned with herbs and cooked on her George Foreman Grill, vegetables on the side.

She’s also changed her attitude on exercise. “I’m more focused on fitness. I think it kind of goes hand in hand. The more I learned about celiac the more I learned about eating right: organic, eating clean. That kind of put me on a fitness quest.” Her workout includes CrossFit, a high intensity exercise related to the paleo diet.

When she travels, usually to New York City for business, she takes a George Foreman grill and books herself into a hotel she knows has a refrigerator in every room. After a trip to a local Whole Foods, she has everything she needs to make her own meals. This same method worked well during the pageant competition in Las Vegas – a time when she particularly wanted to feel her best.

A fan of Asian food before and after her diagnosis, Shannon still enjoys going out for sushi – even to the point of keeping a bottle of gluten-free soy sauce in her desk at work. When there’s a company function, Shannon is fortunate to be the one planning it and choosing the menu. Others laugh because she’s the first in line – but that protects her against cross-contamination. If there’s ever a question about any food there or elsewhere, she says, “If I don’t know for sure I just don’t risk it.”

The fiancé who helped uncover the celiac disease is now her husband. Their wedding reception at the Biltmore Hotel Miami first had a pre-event tasting to verify which foods to serve. Three choices of chicken were offered: two with gluten, one without. Her fiancé and brother tried all three and preferred the simplicity of the gluten-free version so only it was served. Some expect gluten-free food to be inferior; not so.

She doesn’t feel deprived with how she eats. On the contrary, she says, “I don’t think of it as a diet. I think it’s about getting back to eating real food. You start to taste what real food tastes like.”

Some doctors still believe this is a rare disease. Three of the 54 competing for the Mrs. United States crown were celiacs. That would actually be one in 18. If you’re still on the fence as to whether or not being a celiac or gluten intolerant is causing your symptoms, that fact should give you (gluten-free) food for thought.

Shannon’s Do’s

• Understand how to live gluten-free. She bought “Living Gluten-Free for Dummies” and found it to be “a great first resource.” As with all of us, she adds, “It was a learning process. There were days I was probably eating gluten and not realizing it.” 
• Be proactive. “When I was first diagnosed and would go out to eat, I wasn’t very proactive. I told the waiter or waitress I couldn’t eat gluten but don’t know that the message got to the kitchen. I didn’t want to be adamant, I didn’t want to come across as being a diva. Not being proactive, I had a lot of incidences. I’ve become more assertive and aggressive.”  
• Set your limitations. “At Christmas parties I definitely didn’t eat any gluten but relaxed about the other grains because a couple of tortilla chips won’t put me in bed for 48 hours.” For family events, she brings her own food. “My in-laws are great people but still don’t understand. They don’t know why I don’t just take a pill. They still try to feed me apple pie because it’s apple.”

* Fasano A, Berti I, Gerarduzzi T, et al. Prevalence of celiac disease in at-risk and not-at-risk groups in the United States. Archives of Internal Medicine. 2003;163(3):268–292.

Baking Gluten-Free

King Arthur Flour is a name known to those of us who enjoyed baking in the gluten-full world. In 2010, this company jumped into the gluten-free world, making mixes – muffins, bread, cake, brownies, cookies, pizza, and pancakes – flours, and offering other resources specifically for those wanting to bake gluten-free. They invited us into their world through answers to questions below. The info about baking with flax eggs* taught me something new. (Check out the question about their free Baking Hotline.) 

King Arthur Flour has been centered on wheat for more than two centuries. Moving into the gluten-free arena takes a great deal of labor and money. Why did the company begin making gluten-free products?

Our mission is to inspire and educate all bakers – and to provide the products and support they need to bake their best. We recognized that there was a market for *delicious* gluten-free baking mixes for people following a gluten-free diet, so we set out to fulfill that need. And based on customer feedback and sales, we achieved our goal of creating really good gluten-free mixes. We also built our expertise in gluten-free baking so we can offer recipes, ingredients, and trouble-shooting advice via our Baking Hotline, too.

To put reader’s minds at ease, what steps do you take from farm to packaging to ensure that your gluten-free products truly are gluten-free?

All King Arthur Flour gluten-free baking mixes are Certified Gluten-Free™ by the nonprofit Gluten-Free Certification Organization, a program of the Gluten Intolerance Group, and are tested to contain less than 10ppm gluten (stricter than the FDA requirement). The mixes are manufactured offsite in a dedicated gluten-free facility (which is also free of the most common allergens).

I like the fact that some of your mixes can be made with someone’s favorite add-ins – the cookie mix becomes chocolate chip or cinnamon raisin, the muffins easily become apple walnut or cranberry orange. What process does King Arthur Flour go through in creating mixes?

This is a big question! According to Sue Gray, product development manager (and one of the masterminds behind our gluten-free mixes), the process involves Sue and her team educating themselves about what products are (or aren’t) on the market and what consumers need; learning what new and different ingredients are available; developing, baking, and evaluating test formulas, with feedback from consumers, and the employee-owners at KAF; making changes based on that feedback; getting more feedback; and so on until the mix is deemed ready. 

Are there any new flours or mixes that we can look forward to? Perhaps almond flour or a mix for whole grain bread or a yellow cake?

We’ll be offering a gluten-free yellow cake mix in early 2012, so stay tuned for that. We currently sell almond flour and toasted almond flour, but they’re not certified gluten-free. I’ll pass that idea along to our product development team for sure.

How are new recipes chosen for development and what is the process? Are they inspired by your customer’s comments? And do they test with multiple types of flours, dairy substitutes, etc.?

According to Sue Gray, some recipes are inspired by customers, some by restaurant trends, some by new products we see at trade shows – we’re open to inspiration from wherever it comes! Every recipe is baked and sampled and adjusted according to our experts’ judgment before publication, whether on our blog, in our catalogue, in The Baking Sheet newsletter, or elsewhere.

Yes, we test with multiple types of flour, and once we have a product we like, then we begin testing variables—dairy-free, egg-free etc. Since there are so many variables we do not test every option available. We post tips on the website when we find a substitute that we feel works well. We have found that milk replacements often work—soy milk, rice milk and almond milk. Flax gels often work for egg replacement—except in very high sugar and fat items like brownies and cakes.

What sort of questions can your Baking Hotline answer about gluten-free baking? Is it geared to a beginning gluten-free baker or would someone at a more advanced level also find answers to his or her more complex questions?

The gluten-free experts on our Baking Hotline are equipped to answer both basic and more complex questions about gluten-free baking. They have professional gluten-free baking experience, including being involved in recipe development here at King Arthur Flour.

People commenting on your mixes and even some recipes say that the baked goods taste fresh longer than is often the case with gluten-free. Can you share the secret?

King Arthur Flour gluten-free baking mixes do have better keeping qualities than other gluten-free mixes on the market. Part of the secret is using very high quality ingredients – but of course our formulas are proprietary and we can’t really say more than that!

Thank you to King Arthur Flour (who did not pay me anything for this – it’s purely informational.)

*For those who don’t know – a ground flax and water combination substitutes for eggs with those allergic to eggs or vegans.

Sharing her enjoyment of gluten-free life. 

Shirley has been gluten-free since she was diagnosed as gluten intolerant in 2003 and shares her belief that eating gluten-free can be easy on her popular blog – glutenfreeeasily.com. She’s currently hosting “Home for the Holidays, Gluten-Free Style” there with fabulous giveaways and mouthwatering recipes.

Year-round, Shirley puts the notion to rest that this is a difficult diet to follow through her advice and many delicious recipes including the one for “Magic Oat Bars” which I have a photo of and link to below.

(photo and graphic courtesy gfe)

Shirley gives us a stocking full of ways for gluten-free life to be easier during the holidays. And beyond.

The busy holiday season is upon us, a time when many get overwhelmed with all they have to do. Eating gluten-free can be time consuming due to the food prep. How can we make gluten-free life easier when life is hectic?  

I’ve always focused on simple dishes and recipes versus lots of packaged stuff and when I went gluten free, after a “stutter step” or two of “what on earth am I going to eat?” I just stuck with that approach. I’ve kept the focus on real food and recipes that are naturally gluten free, a few mainstream “ready-to-go” products, and a very few gluten-free specialty products. That’s the essence of my gfe approach. It’s been logical and a lifesaver for me and my family, and so many others have written to tell me that this approach has been the ideal choice for them as well.

Looking through your list of 50+ Meals That Are GFE, I see many that could be made ahead. Do you have any tips for making food ahead?

It’s always been three of us, and now only two of us, so making food ahead in general has always seemed to result in more waste in my family. But I do like to freeze components for meals. For example, I’ll brown ground meat (e.g., beef, venison, turkey) in one-pound quantities and use later for chili, tacos, etc. I also will save cooked turkey and chicken (such as grilled or baked chicken breasts that I’ve frozen on a baking sheet) in freezer containers for quicker meals/salads. Leftover rice goes in the freezer in two-cup containers. I also freeze pumpkin puree and grated zucchini in the same manner. The meals and recipes come together very quickly with some of the most time-consuming steps out of the way.

During the holiday season, it seems there’s a reason to celebrate around every corner – many where mystery foods (is there or isn’t there gluten?) are the only option available. Hors d’oeuvres at parties could easily trip us up. Is there anything we can consider safe? Or should we pull out a snack we’ve brought and ignore the goodies around us?

I’m an anomaly when it comes to these kinds of questions. I almost never take food with me. I often have nuts and an apple in my car, but rarely have to eat them due to a social situation. If I know that there will absolutely be nothing I can eat, I eat something ahead of time and just enjoy a beverage. But shrimp cocktail is usually a safe bet. (Be cautious on steamed or spiced shrimp though as it may be steamed in beer.)

When it’s an occasion such as sit-down dinner or a potluck where we can take something, what could we take that others will enjoy and doesn’t scream gluten-free?

 I’d say that almost nothing that I make “screams” gluten free. That is part of my whole gfe approach. I want the flavors and textures to be the same or better. I go for traditional recipes, but often make them flourless and crustless. More recently, I’ve been making my recipes healthier by using low-glycemic coconut sugar and super healthy coconut oil versus butter. Nobody is any the wiser because the recipes taste just as good or better. I have lots of meal ideas, treat ideas, etc. in my gfe tip sheets.

Grabbing a quick bite to eat while we’re out, whether shopping or watching a child’s Christmas play, often isn’t an option. Should we eat before we leave home, check on restaurants in the area in advance, make do with snacks? None of the above?

 Again, I’m probably an anomaly in this area. I just go with the flow. I choose not to panic because I’m gluten free and just consider all the naturally gluten-free options available. If I were going to a child’s Christmas play in my gluten-full days, I would have eaten something before I attended such an event, so the same holds true now. There are usually no food options at such events and they tend to run longer than anticipated. I was never one to stop to eat while shopping so I tend to do the same as before, either eating something before I leave or relying on a snack I’ve brought in the car. Folks get tired of me saying that I eat the apples and/or nuts, but I usually do and that’s nothing new. I love the combo for a sweet, naturally gluten-free protein boost. My gluten-full husband has always appreciated this habit of mine, too. All that said, we are creatures of habit. We tend to know where we can eat safely in an area. If my husband and I are out shopping and running errands and get seriously hungry, we just go to one of our standby spots where we know I can eat safely.

I host an annual cookie exchange at my house in December. How should someone who’s a celiac or gluten intolerant respond to a friend or acquaintance who wants to bring something “safe” for them to eat?

That is a much tougher situation that is best answered by that dreaded reply “It depends.” There are very few folks whose cookies I would eat. They include some family members and a very few friends, who after 8 years of seeing me be gluten free (and what happens to me when I accidentally get gluten) and hearing me talk about cross contamination, lack of knowledge, etc. have learned to feed me safely. If we all think back to when we first went gluten free and what we didn’t know and how it took some time to learn the gluten-free language, “de-contaminate” our kitchens, etc., then I think we’ll realize that the number of folks who can feed us safely is a very small one. So for most folks, I’d say something to the effect of “Thanks, but that’s okay. I realize that you are not gluten free and even a little bit of gluten in your kitchen can cause me to be very ill. I really appreciate the thought though!” It can be a touchy situation, but it can be done correctly. Of course, people who truly care about you will not be offended if you pass up their food, because those people want you to stay safe and well.

Each of us comes to our gluten-free life from different backgrounds and with different lifestyles. We may enjoy cooking. Or not. We may have kids, be a couple or single. We may work in a job outside the home or have a home business. How can we find our own gluten-free rhythm of life where it all makes sense and works?

Well, first and foremost, I’ll give the advice I give “newbies” all the time. Stop and examine all the foods, recipes, and meals that you are eating and enjoying right now. See which ones are naturally gluten free and which recipes/meals just need a little bit of tweaking to be gluten free. Back to the “creatures of habit” thing, we tend to eat our favorite foods and meals over and over, so once we have the gluten-free ones down pat, we can just go down that same type of path.

As far as those who don’t enjoy cooking, well, I’m a big advocate of cooking. I think that perhaps many who say they don’t enjoy cooking have not had the proper exposure to cooking. Maybe they didn’t have the right teacher or no teacher. Maybe it was made too complicated for them. Maybe they were chastised for messing up the kitchen. That last situation was my case as my mom was fastidious about her clean kitchen, so I didn’t learn to cook until I was away at college and on my own. But all those things can be resolved/overcome by just getting into the kitchen and doing simple cooking. I pride myself on my gfe recipes being very easy to make and, of course, delicious. So I think these recipes can show folks that they really can cook after all, they can cook successfully, and finally, they can cook gluten free safely.

Cooking empowers one on so many levels and you really know what’s going into your dishes when you are doing the cooking with real food. Oh, and it’s much more of a stress reducer than many other activities, but you have to give it a try and keep doing it until you find that rhythm that you speak of. One final note … I get more than a little annoyed when folks say that there is no time to cook. We waste A LOT of time doing things in our society today that contribute nothing to ourselves or our families. If we truly have no time to cook, we only have to drop one or two these activities to have that time. But to be clear, I don’t spend hours in the kitchen. Most of my recipes come together in about 30 minutes or less.

Magic Oat Bars

My husband Larry (also gluten intolerant) took one bite of these cookies and got a very happy look on his face. He loved them so much that he really didn’t want to share but we still took them to a church potluck where many commented on how good they were. I made them with gluten-free quick cooking oats because that’s what I had and it worked well.