Archive for category Celiac “101″

Give Your Heart a Gluten Free Hug!

Jan 25

Posted by Maureen in Celiac "101", Hold the Gluten Blog | No Comments

February is American Heart Month.  There’s no time like the present to take care of yourself and your body!


Kick Start Your Day and Heart
General Mills shares with us that “Cereal eaters  consume less fat, less cholesterol and more fiber than noncereal eaters.”

Start your day with a bowl of cereal with sliced fruit.  My favorite cereal topper is a handful of nutrient-rich frozen blueberries. There are SO many amazing wholesome gluten-free cereal options. Serve up a bowl of Orgran’s  Multi-grain O’s with Quinoa or Honey Nut Chex.  Looking for a warm and hearty breakfast?  Glutenfreeda’s Banana Maple with Flax Instant Oatmeal is a perfect choice.

The Best Thing Since Sliced Bread

According to the Mayo Clinic, “The healthiest kinds of grains are whole grains. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains.”

Change out your gluten-free white sandwich bread with these whole grain and multi-grain options.  Your heart will thank you!  Gluten Freely’s Sandwich Bread recipe uses sorghum and garbanzo bean flour.  No time to bake homemade bread?  No worries, there are plenty of whole grain bread options including Udi’s Whole Grain Bread, Glutino Multi-Grain Bagels, and Schar Multi-Grain Sandwich Bread.

Eat Your Fruits and Veggies!

This Homemade Guacamole is not only delicious but avocados can help you meet the American Heart Association’s dietary guidelines because they have both monosaturated and polyunsaturated fat and contain potassium.  Your body will thank you for eating the “rainbow”… Mix up your servings of all types of fruits & vegetables throughout the day.

Lean Protein

Halibut is truly a nutrient-dense food.  Get your fill of omega-3 essential fatty acids with this fabulous recipe for Mediterranean Halibut.

Changing your eating habits can be daunting.  Take baby steps and continue making those important changes!  Your heart will thank you!

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Jazz Up Your Gluten Free Breakfast!

Sep 5

Posted by Maureen in Celiac "101", Hold the Gluten Blog, Recipes: Breakfast | 2 Comments

Breakfast:  noun \ˈbrek-fəst\  the first meal of the day especially when taken in the morning

Want to have an awesome and tasty gluten free breakfast?  Included are some recipe ideas as well as cool suggestions for jazzing up your morning meal!

gluten free breakfastFun with Food

Egg in a Hole – I learned this simple yet fun recipe in 8th grade Home Economics class.  The teacher also tried to teach me how to sew a pair of shorts.  That lesson did not go as well as the cooking portion of the class, but I digress…  Here’s how to make this dish:  using the mouth of a glass, press down to cut a circle into a piece of gluten free bread.  Remove the circle.  Melt some butter in a skillet over medium heat.  Place the bread along with the circle in the skillet and toast on both sides.  Once toasted, crack one egg into the hole of the bread and season with salt & pepper.  Cook about two minutes.  Flip the egg and toast and the circle of bread.  Add more butter if needed.  Cook another 2 to 3 minutes depending on if you like your egg runny or more firm.  Transfer to a plate and enjoy your Egg in a Hole!  You can use the circle part of the bread to dip or just enjoy it with a little jelly.

Pancakes – take your ho hum pancakes and make them extra special by adding berries (frozen or fresh) or white/chocolate chips.  Check out the gadgets section of my article for more pancake fun.

French toast sticks – french toast just seems more fun when you can pick it up and dip it into maple syrup!  Make your french toast using gluten free bread and then cut into three sections.  Dip into warmed maple syrup.

Bacon Egg & Cheese Sandwich – Nothing says breakfast like bacon!  Well, for me, any meal with bacon is a wondrous meal.  Why not put your bacon, egg & cheese on a gluten free bagel or even between two waffles?

Groovy Granola Bars – use gluten free oatmeal mix as a base to make homemade granola bars.  Add in your favorite nuts, dried fruit, and spices.

Gadgets for Gluten Free Tastiness

Waffle maker – I LOVE my waffle maker!   You can make up a batch of waffles for breakfast and freeze the rest for later.

Pancake molds – who wouldn’t want to eat pancakes shaped like star wars figures (or hearts, trucks, flowers and dinosaurs?  Pick up some pancake molds at your local superstore or online.  They are so easy to use.

Toaster art – get creative with your toast!  Toasters now have “stencils” that toast an impression (a sun, princess, words, etc) onto your bread.  Just remember to keep this toaster designated “gluten free” to avoid cross contamination.

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How to be a Happy Gluten Free Camper!

Aug 4

Posted by Maureen in Celiac "101", Hold the Gluten Blog | 3 Comments

gluten free smore

Ahhhh, the great outdoors.  There’s nothing quite like enjoying the company of family and friends while kicking back in nature.  If you are planning on getting your recreation on, here are some tips and advice to a fun and successful camping trip!

Breakfast Menu

Just because you are away from home (and your kitchen), doesn’t mean that you can’t have a tasty and filling breakfast.  How about toasting a delicious Udi’s bagel and topping it with cream cheese or even making it into a bacon, egg, and cheese sandwich?  Break out the cast iron pan and whip up some chocolate chip pancakes using Gluten Free Bisquick.  Gluten Free Chex Cereal with fresh fruit is a great start to the day as well.  Don’t forget your percolator for freshly brewed coffee!

Lunch

Lunch is time to recharge and refuel.  What’s more filling than a peanut butter and jelly sandwich on Udi’s Whole Grain Bread?  You could get really adventurous and try my favorite sandwich – peanut butter and bacon!  It sounds a bit vile, but I promise you’ll be hooked once you taste it.  Homemade or store bought soup warmed over the campfire is another great choice.  You could always keep it light with yogurt topped with gluten free granola and mixed berries.

Mid-Day Snacks

I am obsessed with making my own gluten free Chex Mix!  It’s so easy to make and very portable.  The Chili and Garlic Chex Mix is my favorite, but the possibilities are endless.  Another great snack option is fruits and veggies.  Crunchy apples or carrot sticks will tide you over till the dinner bell sounds.  Some grab and go ideas are Larabars, Nature Valley Nut Crunch bars, or Glutino Pretzels.

Dinner

Pack some gluten free hamburger or hot dog buns so you can grill up a gluten free sausage with peppers and onions or a double decker hamburger.  Roasted potatoes and veggies cooked in a tin foil pouch are an easy side.  Premix all of the dry ingredients at home for skillet cornbread and add the wet ingredients at the campsite for traditional camping fare.  Get shucking and serve up grilled corn with chili-lime spread.  Grilled corn on the cob has such awesome flavor!

Dessert

What’s a camping trip without s’mores?  I’ve taste tested the Kinnikinnick GF Graham Crackers and they are awesome for s’more making?  Or be creative by using two Betty Crocker Gluten Free Cookies to sandwich your chocolate and roasted marshmallow.  Just bake the cookies ahead of time and store them in an airtight container in your cooler.  Premade Gluten Free Brownies or Gooey Rice Krispie Treats are also a well-deserved treat after a day of exploring.

A little pre-planning will help to make your camping trip an awesome experience.  Remember to pack your own utensils and pans to avoid cross contamination.  Be sure to educate your fellow campers of your gluten intolerance and the need to keep your foods separate from their gluten filled eats.

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It’s Easy Being Green!

Jun 10

Posted by Maureen in Celiac "101", GF Recipe Compilation, Hold the Gluten Blog | 1 Comment

There are many ways we can each make a difference in taking care of Mother Earth.  One of which is buying naturally gluten-free fruits and veggies as close to your home as possible.  Shopping for gluten-free produce is easy!

gluten free

Join a CSA.  CSA stands for Community Supported Agriculture.  In a CSA, people in the community pay a local farmer a set fee for a “share” of their crops during the growing season.  Typically from June until October, members pick up their weekly allotment of freshly picked fruit and vegetables.

Visit your local farm stand or farmer’s market.  I love stopping by the farm stand and picking up ingredients for that evening’s dinner.  During one “veggie run”, I asked the farm stand owner for lettuce.  Much to my amazement, he promptly dug up two heads of lettuce from his crops.  You can’t get any fresher than that!

Grow your own garden.  Whether you try your hand at container gardening or have a patch of land you can cultivate, growing your own can be a fun and satisfying activity!  Crops such as zucchini, cucumbers, tomatoes, lettuce, strawberries, and peppers are a great starting point for beginner gardeners.

What to do with all of this fabulous local gluten-free produce?  Here are a few seasonal recipes to enjoy!

Tomato, Watermelon and Mint Salad

3 cups cherry tomatoes, halved (I like to use a combination of red and yellow tomatoes)
4 cups of watermelon balls
½ cup chopped fresh mint
4 teaspoons lime juice
Dash of salt

Combine all ingredients and toss gently.

Homemade Basil Pesto

3 packed cups of fresh basil leaves
2 cloves of peeled garlic
1/3 cup of grated parmigiano-reggiano cheese
2 tablespoons of lightly toasted pine nuts (toast in a small pan over low heat till golden brown in color)
2 tablespoons of extra virgin olive oil
Juice of 1/2 a lemon
1 teaspoon of black pepper
2 tablespoons of water

In a food processor, puree all the ingredients listed above until combined. Taste and make adjustments as needed (I sometimes add a bit more basil or cheese).

Chocolate Chip Zucchini Bread

3 eggs
1/2 cup canola oil
1/4 cup agave nectar
1 cup sugar (I used demerara raw cane sugar)
1 1/2 teaspoon vanilla extract
3 cups grated zucchini
1 cup brown rice flour
3/4 cup millet flour
1/4 cup sorghum flour
1/4 cup potato starch
2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon xanthan gum
1 teaspoon salt
3/4 cup mini chocolate chips

Preheat oven to 350 degrees. In a large mixing bowl, combine eggs, canola oil, agave nectar, sugar, and vanilla extract. Shred zucchini and place in a clean dishtowel. Use the dishtowel to wring out excess water (this will help prevent your bread from becoming too mushy). Stir in shredded zucchini into mixing bowl. Using a sifter, sift brown rice, millet, sorghum, and potato starch flours as well as baking soda, baking powder, xanthan gum, and salt. Add into mixing bowl. Stir until combined and then fold in mini-chocolate chips.

Divide batter into four mini-loaf pans. Bake 25 – 30 minutes (until tester inserted in the center comes out clean).

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Traversing the Grocery Store – Gluten Free

May 25

Posted by Maureen in Celiac "101" | 5 Comments

I remember when I first went gluten free; I would spend hours at the grocery store.   Fear not!  You can easily tackle gluten free food shopping with some important tips in mind:

1)      Do your research and create a list before you shop.  Compile a “cheat sheet” of what is gluten free before hitting the supermarket and bring your reference guide with you.

2)      Stop by the customer service desk.  Many grocery stores are now providing a list of gluten free products they carry in store.  Some stores even have a downloadable version you can access online.

3)      Shop the perimeter of the store.  Naturally gluten free fruits and veggies, meats, poultry, fish and dairy products can be found in the outer aisles of most grocery stores.

4)      Explore the inner aisles for gluten free finds such as canned goods, rice, corn tortillas, Frito Lay snacks, Chex gluten free cereal, Betty Crocker Gluten Free cake, cookie and brownie mixes, and Gluten Free Bisquick.  Chain stores as well as food stores such as Target, Trader Joes, Wegmans, and Whole Foods also carry a nice selection of gluten free food products.

5)      Speak to the store manager.  Is there a certain gluten free food that you are wishing your store would carry?  Talk to the manager and ask to fill out a product request form.

6)      Read all labels.  As time consuming as it may be, reading ingredient labels is the one way you can make absolutely certain if a product is gluten free.

7)      Shop during non-peak times.  If at all possible, plan to do your shopping during a time when your grocery store is not busy (early morning, late evening, weekdays).  You’ll feel less pressured when the aisles aren’t jam packed with frenzied shoppers.

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Gluten Free Holiday Party Tips

Dec 16

Posted by Maureen in Celiac "101" | 7 Comments

nutcrackersI’ve been gluten free for over five years. Most of the time I think I have this lifestyle down pat. I can easily name 20 gluten free flours, describe the inner workings of xanthan gum, and recite how to make fab waffles using Gluten Free Bisquick. Then the month of December arrives with a slew of gluten-filled holiday party invites. Fear sets in. How can I avoid glutening myself? Instead of visions of sugar plums dancing in my head, I’m picturing accidentally eating gluten and spending an embarrassingly excessive amount of time in my host’s restroom. Then I remind myself that there’s no need to panic; with some pre-party planning, we can successfully navigate through the holidays gluten-free!

1. Let your host know that you are gluten-intolerant and offer to bring a gluten-free dish. This guarantees that you will be able to safely eat at least one dish at the event.

2. Don’t go to the party on an empty stomach. Before you head out the door, eat something. You’ll be less likely to drool over those off-limit pastries if you’re not famished. Enjoy a safe and tasty gluten-free meal at home beforehand.

3. Pack an emergency stash. Bring along some gluten-free crackers or a snack bar. If the worst-case scenario happens and there is not one thing you can eat, you’ll have your emergency stash to dip into.

4. When in doubt, don’t chance it. Your host’s intentions most certainly are good, but unless you are 100% sure that a dish is gluten-free, don’t eat it. It’s absolutely okay to ask to see the packaging and check the ingredient list.

5. It may be gluten-free, but someone might have glutened it. Be aware that cross-contamination can easily happen at the buffet table. An unknowing guest could have scooped up the gluten-free dip with a pretzel or cheese curl.

6. Host your own party and make it gluten-free. Have peace of mind that all party foods are safe by hosting your very own holiday party.

7. Focus on your friends and family, not the food. Try not to dwell on what you can’t eat at the party. Focus on the fun you’re having with your family and friends. Have a healthy, happy and gluten-free holiday

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A Gluten Free Thanksgiving IS Possible!

Nov 18

Posted by Maureen in Celiac "101", Recipes: Desserts & Baked Goods | 3 Comments

When I was first diagnosed with Celiac Disease, Thanksgiving was a holiday that came with much trepidation.  Truth be told, Aunt Edna’s gelatin mold was indeed a bit scary, but my big fear was how to survive Thanksgiving gluten-free.  Our dinner table was traditionally laden with gluten-filled fare such as stuffing, rolls, gravy, and pies.  As a “newbie”, I envisioned myself munching on a piece of cardboard in the corner (most likely at the kid’s table).  Fear not!  Thanksgiving (and any other holiday) can be deliciously gluten-free.  A little research, planning, and flexibility will help you to have a Thanksgiving that rivals years past.

Bird is the Word: Did you know that some brands of turkey contain gluten as an additive?  To make sure you select a gluten free turkey, always check the ingredient list.  Gluten free turkey brands include Empire Kosher, Honeysuckle White, Jennie-O, Perdue, Sheltons, & Shadybrook Farms.

Break Some Gluten Free Bread: Serve up a batch of gluten free biscuits in no time by using Betty Crocker Gluten Free Bisquick Mix.

Get Stuffed: Check out my post for some savory Gluten Free Stuffing.  Want to try something different?  How about a rice-based stuffing?

Hop on the Gravy Train: Sure, “traditional” gravy is made from a flour base.  However, you can make a mouthwatering gluten free country-style gravy with Betty Crocker’s Gluten Free Bisquick Mix as a base.  Or check out these gluten free gravy mixes:  Road’s End Organic Savory Herb Gravy, OrgraN Vegetarian Gravy, Maxwell’s Kitchen Brown Gravy.

Don’t Forget the Sides: Homemade cranberry sauce, fruit salad, candied yams, and mashed potatoes all make fabulous sides.

Time for Dessert! The possibilities are endless.  Since pumpkin is so often featured as the star of the show at Thanksgiving, pumpkin ice cream would be a delicious gluten free option.  A decadent (but easy) option is my Pumpkin Cheesecake with Rice Chex crust:

Pumpkin Cheesecake

Preheat oven to 350 degrees. Be sure to have cream cheese & eggs at room temperature.

Gluten Free Crust:

1/2 cup pecans
2 cups Rice Chex Gluten Free Cereal
8 gluten free Ginger Snap cookies
2 tablespoons brown sugar
2 tablespoons white sugar
1/4 cup butter (melted)
In a food processor grind pecans, cookies, & Rice Chex cereal until crushed & crumbly in texture (resembling ground almond meal). Add brown & white sugar and butter. Mix thoroughly. Press crumbs against the bottom of a 9 inch springform pan.

Cheesecake Filling:

3/4 cup canned pumpkin
1 1/8 cup white sugar
2 teaspoons cinnamon
1/4 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon ground mace
1 whole egg
4 egg yolks
3 (8-ounce) packages of cream cheese
2 tablespoons whipping cream
1 tablespoon cornstarch
1/2 teaspoon orange extract
1/2 teaspoon vanilla extract

Combine pumpkin, 3/4 cup of white sugar, cinnamon, salt, ginger, mace, and 3 egg yolks. Whisk until thoroughly combined. Set pumpkin mixture aside.

Using a mixer, beat cream cheese until fluffy. Slowly incorporate 3/8 cup (=1/4 cup plus 2 tbsp) of white sugar, 1 whole egg, 1 egg yolk, whipping cream, cornstarch, orange and vanilla extract. Mix well. Add pumpkin mixture and combine thoroughly. Add batter to springform pan. Bake in center of oven for 50 to 55 minutes at 350 degrees. I placed a pan filled with water on the rack beneath the cheesecake to eliminate cracking and maintain moistness. Remove cheesecake from oven and cool for at least 1/2 hour before removing from pan.  Refrigerate prior to serving.

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Behind the Scenes at General Mills

Nov 6

Posted by Maureen in Celiac "101", Hold the Gluten Blog, Let's Eat Out | 6 Comments

gluten free general mills

I recently had the holy crap are you for real?! exciting opportunity to visit the General Mills facility in Minneapolis.  Along with eleven other passionate gluten free bloggers, I participated in a General Mills Gluten Free Summit.  Also in attendance was the dynamic Danna Korn, author of six gluten free books and founder of GlutenFreedom and Carol McCarthy Shilson, Executive Director of The University of Chicago Celiac Disease Center.  This was an amazing opportunity to let our voices be heard!  I arrived in Minneapolis ready to shout my gluten free opinions from the top of the Pillsbury Dough Boy (yes, there actually is a statue of that rotund youngster inside General Mills).  Here is what I took away from this monumental gathering:

General Mills genuinely wants to listen to the gluten free community and is eager to learn more.  Major win for us!  I felt very empowered to have my voice be heard at the Gluten Free Summit.  Feedback (good and bad) was highly encouraged.   Put eleven opinionated bloggers in a conference room and we certainly delivered.   Take a moment and think back to when you were first diagnosed with Celiac Disease or gluten intolerance, there was so much to learn.  General Mills is taking on the very same task and moving forward in learning all there is to know about life gluten free.  What’s even more impressive is they are looking to the gluten free community to help teach them.  As one of the first major corporations to step up to the plate in the gluten free realm, I give them huge kudos.  What really struck me is that the CEO of General Mills has a gluten free family member.  This is huge.  It hit home for me because I felt as though the CEO could actually understand, sympathize, and identify with our gluten free lifestyle.  So what’s the big news, you ask?  General Mills is definitely listening to us and there will be more amazing things to come.  Stay tuned in the coming months as I will have more information to share and will keep you posted on the strides General Mills is making in our gluten free community.

Now on to the food!  Normally I am in hyper stress mode about where to eat when traveling.  Can you even imagine if members of the Gluten Free Summit were glutened on their trip?  It’s sort of amusing to think about.  Okay, maybe notsomuch.  However, much to my relief, we ate like gluten free kings and queens!    From the mouthwatering dinner at Biaggi’s that included gluten free bread, pizza, pasta and (to die for) flourless chocolate cake to the wonderful breakfast baked goods from French Meadow Bakery, my belly was full of fabulous (and safe) gluten free foods.  One food glitch did happen in the Betty Crocker Test Kitchen.  The eleven gluten free bloggers had a friendly “bake off” in the General Mills Test Kitchen.  I’ve never seen so many ovens in my life!  Unfortunately, we could not eat any of our gluten free creations due to the fact that the Test Kitchen uses wooden spatulas and rolling pins.  As you know, wood absorbs the evil gluten and no matter how much you wash it, the particles remain.  So we decided to forgo the baked goods in fear of being glutened.  That was a big bummer as I’m all about the baked goods, but the thought of being sick while on a two hour flight kept me away from the Snickerdoodles.  On a positive note, this was one of the many important lessons learned by General Mills while we were at their facility.

I’d like to give a shout out to my fellow Gluten Free Summit attendees’ sites.  Stop by for more fabulous information on everything gluten free:  A Few Shortcuts, Lynn’s Kitchen Adventures, Hey That Tastes Good, Gluten Free Easily, Gluten Free Homemaker, The Savvy Celiac, Wheat Free Meat Free, Gluten Free Taste of Home, and Celiac Princess.

In case you were wondering, I sadly did not get to visit the Mall of America or the infamous Spam Museum, but I hope to return to Minneapolis again someday and check out these noteworthy sites!

Group photo courtesy of Jill Elise of Hey That Tastes Good.

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Is It January Yet?!

Dec 18

Posted by Maureen in Celiac "101", Hold The Gluten Podcast | 6 Comments

The latest episode of my Hold The Gluten Podcast is now live!

Episode 14 “Is It January Yet?!” Features:

  • Wine and M&M’s…Duh – forgot gluten free food at a recent party.
  • Gluten Free Flours – always refrigerate (4 to 6 months) or freeze (up to one year).  Due to the lack of processing, most alternative flours will go rancid if not stored properly.
  • There is no “Holy Grail” for a GF Flour combination.  With flours such as Amaranth, Buckwheat, Millet, Quinoa, Sorghum, and Teff — use the 1/3 rule.
  • Remember that gluten free flours tend to absorb more liquid.  You may need to increase your liquid ingredients to avoid your baked goods being too dry/crumbly.
  1. Amaranth: Powerhouse for fiber, iron, B vitamins, and calcium.  Works well in baked goods due to high moisture content in grain.  Provides a nutty, grainy flavor.  Note – there is a strong smell/taste with Amaranth.
  2. Brown Rice: Healthier choice than White Rice Flour due to whole grain.  Nutty flavor.  Can have a gritty texture (combine with other flours to combat this).
  3. Buckwheat: No relation to wheat whatsoever.  Buckwheat is actually a herb and related to the rhubarb plant.  Provides a nutty, earthy flavor.
  4. Millet: Non-acid forming, making Millet Flour easy to digest.  Creates a light, crunchy crust for baked goods.  Provides a sweet, nutty flavor.
  5. Quinoa: Works well in baked goods due to high moisture content in grain.
  6. Sorghum: Closely mimics wheat flour.  Good for pizza crusts, scones, biscuits.
  7. Teff: Excellent thickener for soups, gravies, puddings, or stews.  Provides a mild, nutty flavor.
  • Don’t get glutened over the holidays!  Never be embarrassed to ask questions or double check the labels of that well-meaning family member cooking for you.
  • What’s your holiday tradition?  Have a new tradition you’ve created since going gluten free?  E-mail me at celiac@holdthegluten.net
  • Are you an Gluten Free Eagles Fan?  Check out EaglesFanCast blog & podcast. Yes, this is another shameless plug for hubby!

Read the blog. Listen to the podcast. Educate yourself.

Rock on Celiacs!

Click the player below to listen to the show! Subscribe to the podcast using iTunes (or whatever media player you use) at http://feeds.feedburner.com/htgpodcast

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Planes, Trains, and Automobiles (Gluten Free!)

Aug 20

Posted by Maureen in Celiac "101", Hold The Gluten Podcast | No Comments

The latest episode of my Hold The Gluten Podcast is now live!

Episode 6 “Planes, Trains, and Automobiles (Gluten Free!)” Features:

  • Getting to your destination.
  • Airlines offering GF meals.
  • Pack GF snacks in carry on (a must!)
  • Research, research, research!
  • GF blogs & newsgroups can provide info on where to safely eat at your destination.
  • Find chain restaurants and grocery stores in area.
  • Triumph Dining Cards - free GF American Dining Cards during month of August.
  • Lesson learned – unknowingly given grain alcohol on trip – told it was potato vodka.

Read the blog. Listen to the podcast. Educate yourself.

Rock on Celiacs!

Click the player below to listen to the show! Subscribe to the podcast using iTunes (or whatever media player you use) at http://feeds.feedburner.com/htgpodcast

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

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