Gluten-Free Recipe: Quinoa Mixed 4 Bean Salad

Here is a great dish to take to a pot-luck, whether or not you are on a gluten-free diet. It's packed with protein, fiber, and lots of zesty fresh flavors - so healthy, and so yummy!

Quinoa can be a life saver for those who have problems with gluten. It can be substituted for many grains, but it's also great in a simple, cold salad like this one. Try this one for your next pot luck, and wow your guests!

Quinoa Mixed 4 Bean Salad

Ingredients:

1 garlic clove, grated
1/2 cup apple cider vinegar
1/2 cup olive oil
1 tsp kosher salt
black pepper to taste
1 can (15 oz) kidney beans
1 can (15 oz) black beans
1 can (15 oz) cannellini beans
1 can (15 oz) garbanzo beans
1 small sweet red bell pepper, diced
1 small sweet red onion, diced
1 stalk celery, diced
1/4 cup chopped flat leaf parsley
6 cups cooked quinoa

Directions:

• In a large serving bowl, whisk together the garlic, vinegar, olive oil, salt, and black pepper until frothy.
• Drain and rinse all the beans well, then add to the bowl with the dressing; stir gently to combine.
• Add the remaining ingredients and stir gently until well blended.
• Serve chilled or at room temperature.
• Will serve 8 to 10 at a potluck setting.

Naturally Healthy & Gluten-Free Potluck Choices

If eating 'gluten free' has you turning down potluck invitations, it's time for a change. Whether you are hosting or participating in a potluck, there are ways you can enjoy the event without risking your gluten-free diet.

Let's look at some dishes that are gluten free, but still very potluck worthy. You don't need to buy special gluten-free flours or other ingredients to make these dishes. For simplicity sake, these foods are already naturally gluten free!

Quinoa Salad

Potluck tables normally have a plethora of pasta salads. And since most pasta is made with wheat flour, those salads are off limits. However, quinoa is a seed and is gluten free. This is one ingredient you want on hand at all times if you are on a gluten-free diet!

Quinoa salads are so easy to make that at least one dish needs to be in everyone's 'go to' potluck recipe file. Quinoa is light and fluffy and mixes well with oil and vinegar dressings as well as lots of vegetables. You can't weigh it down! This is also one salad that stands up to the test of time. It doesn't wilt and just takes a quick toss to freshen it up again. Add fresh tomatoes, olives, diced cucumbers, black beans, and dill, along with some olive oil, vinegar, and salt and pepper, to make a delicious, healthy, and easy dish to take to your next pot luck.

Chicken Cutlets

To remove any doubt as to whether a pizza crust or tortilla is gluten free, why not just skip the whole thing and use chicken cutlets instead? This is a great trick used by both low-carb and gluten-free dieters.

Just pound out chicken breasts as thinly as possible, then use as you would a pizza crust or tortilla. You will want to bake the cutlets in the oven, then cool before adding your toppings or filling. Make individual 'cutlet pizzas' by topping the cutlets with sauce and anything else you would want on a pizza. Make roll-ups the same way by first baking the cutlets, then cooling and filling, then baking just until the filling is hot and cooked to your liking. Then serve just like you would taquitos or other roll-ups or pinwheels on a potluck table.

Deviled Eggs

This dish may seem old fashioned and even cliche at a potluck, but trust me, you can make them very delicious and put that thought to rest for good. Being totally gluten free in their natural state, eggs are a great vehicle for all sorts of goodies, as long as you pay attention to what's gluten free, and what's not.

When making deviled eggs, the trick is to get tons of flavor in the yolk. You will of course want some sort of cream, but most mayonnaise on the market has gluten in it. Try instead using Greek yogurt, which is usually gluten free (check the label). Then spice up the yolks with lots of herbs and seasonings (again, check the label). Your best bet is to use fresh herbs and spices, not dried or mixed, to ensure you are not getting additives that may have gluten. You may want to chop a jalapeno pepper instead of using bottled hot sauce. Mince garlic and onion rather than using a powder form. Just watch the labels and stick closest to the original form to avoid added gluten. (See last week's recipe here - just be sure to check labels.)

These are three simple foods you can bring to a potluck gathering that are truly gluten free. If you are hosting a gluten free potluck, just remember to give participants ideas (or even recipes if needed) for gluten free foods to make and share. Then you've got your bases covered and all is well... and delicious!

Recipe: Chocolate Almond Smoothie

This delicious smoothie is packed with tasty nutritious ingredients like honey, peanut butter, and cocoa powder. To add some more healthy fats to help tide you over, you can substitute coconut milk for the almond milk if you prefer. If you're a chocoholic, this is the perfect healthy breakfast!

Chocolate Almond Smoothie

Ingredients:

1 Tbsp. raw honey, warmed slightly
1/2 cup almond milk
2 Tbsp. natural peanut butter
1 medium banana
1 1/2 Tbsp. raw cocoa powder

Directions:

• Put all the ingredients in a blender and puree until smooth and frothy.

Gluten-Free Recipe: Baking Powder Applesauce Biscuits

Baked goods like breads, muffins, and biscuits may seem hard to give up on a gluten-free diet, but there are plenty of tasty gluten-free alternatives that you can make at home, such as these applesauce biscuits, which are simple and easy to make, and the applesauce makes them extra tender with a hint of sweetness. Give these a try, and Happy Halloween!

Baking Powder Applesauce Biscuits - Gluten Free

Ingredients:

1 1/2 cups brown rice flour
1/2 cup tapioca flour
4 tsp baking powder
1/8 tsp salt
3 Tbsp extra-virgin coconut oil, melted
1 cup unsweetened applesauce

Directions:

• Set oven to preheat to 425 degrees.
• Put the dry ingredients in a big bowl and stir to blend.
• Drizzle oil over the top and cut in with a pastry blender or a couple forks. The texture should be 'pebbly.' Then stir in the applesauce gently.
• Drop dough by tablespoon on an ungreased baking sheet, patting into biscuit shape gently.
• Bake in preheated oven for 15 to 17 minutes or until lightly golden brown.
• Remove and serve with butter and jam while still nice and warm.

Gluten-Free Recipe: Mexican Quinoa

This tasty gluten-free dish is packed with healthy veggies and flavor, while quinoa provides both protein and fiber. If you want more protein, you could also add diced, cooked chicken, or cooked black beans.

Gluten-Free Recipe: Mexican Quinoa

Ingredients:

1 Tbsp cooking oil
1 large onion, diced
1 small green pepper, diced
2 ribs celery, diced
2 garlic clove, minced
1 cup uncooked quinoa
1 1/2 cup chicken or vegetable stock
1 can (15 oz) diced tomatoes
1 jalapeno or serrano chili, seeded and chopped
1/8 tsp red pepper flakes
2 Tbsp chopped fresh cilantro

Directions:

• Put large pot over medium heat, add oil, onion, green pepper, and celery. Cook until veggies are just tender.
• Add the garlic and cook for 1 more minute.
• Add the quinoa, stock, diced tomatoes, and chopped chili pepper, bring to a boil, reduce heat to low, cover pot and cook for 12 to 15 minutes, until the quinoa is tender and liquid is absorbed.
• Add the red pepper flakes and cilantro, stir, fluff with a fork, and serve hot.

Does A Gluten-Free Diet Help With Weight Loss?

If you've been anywhere near a television, magazine, or blog lately, you have probably heard about celebrities who are on a 'gluten-free' diet to lose weight. You may even know someone who has "cut out the gluten" to lose weight. Perhaps you have even seen some positive results.

Going on a gluten-free diet CAN help you lose weight and may even give you a boost in your energy levels. Does that mean we should all run out and stock up on all those great gluten-free products at the grocery store? Not necessarily. Let's look at some simple facts and misconceptions about the gluten-free diet.

Celiac Disease Explained

4 gluten sources. Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes. (Photo credit: Wikipedia)

The gluten-free diet, eating a diet devoid of gluten, is very helpful for those who are either diagnosed with celiac disease or are gluten sensitive or intolerant. To know where you fit on that scale, you would need a blood test. Celiac disease is diagnosed with a blood test; gluten sensitivity can not be diagnosed with a blood test.  However, a person can determine if they are sensitive to gluten by documenting how they feel after eating food with gluten and eating food without gluten.

If you are diagnosed with celiac disease, it means that gluten (the proteins found in wheat, rye, and barley products) inflames the small intestine, destroying the finger-like protrusions (the villi) which transport nutrients from the food in the small intestine into the bloodstream. When the villi are destroyed, the body can not absorb the nutrients it needs, causing malnourishment which results in many health concerns.

Someone diagnosed with celiac disease should not eat any foods containing any gluten in any form. This is for health reasons, and not for weight loss.

Weight Loss Explained

A person who has celiac disease may be thin, especially in the early stages. Weight loss may occur in people with celiac disease as a result of nutrients not being absorbed properly.

Aside from people with celiac disease, you may see other people lose weight who are on a gluten-free diet. There are a number of reasons for this weight loss which may have little to do with whether or not gluten is in or out of their diet. Let me explain.

When someone says they have cut gluten out of their diet to lose weight, they may actually be saying they have eliminated bread, pasta, bagels, crackers, and all those 'gluteny' foods. An elimination of processed foods - and especially those high in simple carbohydrates - will help facilitate weight loss. If you replace your bagel for breakfast with fresh fruit to eliminate gluten, you are simply eating a healthier diet which could result in weight loss.

Reading labels when on a gluten-free diet can become almost fanatical. Being aware of all the added sugars, fats, and carbs will help you make smarter, healthier choices. Depending on what foods are eliminated, and what they are replaced with, a person who is eating a gluten-free diet may make better food choices because they are better  informed.

Weight Gain Explained

When the gluten-free diet is used as a weight loss tool, there may also be weight gain as an unpleasant consequence. There are a few reasons this may occur.

Eliminating grains from your diet (wheat, barley, rye, etc.) can mean a drastic cut back in fiber. You need dietary fiber in your diet to prevent constipation. If your body is not working right, your metabolism will slow and you will begin to gain weight instead of lose weight. You can help correct this by remembering that not all grains are forbidden on a gluten-free diet. Be sure to include plenty of safe fiber (brown rice, quinoa, whole oats, fresh vegetables and fruit, etc.) in your diet to maintain a healthy dose of dietary fiber in your digestive tract.

A choice of savoury and sweet gluten free crepes (Photo credit: Wikipedia)

Adding prepackaged gluten-free specialty foods is not the answer to the weight gain dilemma, either. Refined gluten-free flour is still refined flour; no fiber and little nutrition. Many of these packaged foods are less filling because they lack fiber, and they are loaded with sugar and fat to make up for the missing flavor.

Another odd side-effect of gluten-free eating to lose weight is people may become unaware of how much they're eating. We see many people eating gigantic portions of gluten-free foods because, after all, it's good for you. Well, not necessarily. Special gluten-free bread, pasta, and crackers are oftentimes very high in carbohydrates with very little fiber to offset the carb count. Calories may be very high, as well. So, if you're thinking "gluten-free equals healthier" you need to think again and read the labels. A big plate of gluten-free spaghetti is still a big plate of carbs!

Energy Boost Explained

It is true that some people get a nice little energy boost when they eliminate gluten from their diet. That may be in part to the elimination of carbohydrate-loaded foods like pasta and bread. When we overload on carbs and don't work it off with exercise, we get sluggish.

Replacing carb-loaded foods with fresh fruits and vegetables will help you feel lighter and more energetic. However, as mentioned, if you start replacing wheat bread and pasta with specialty gluten-free versions of the same foods, the high carb count in those foods, combined with the less than impressive fiber count, will eventually slow you down again.

In Conclusion

If you want to lose weight and enjoy an energy boost, you may get results with a gluten-free diet.  However, you have to do the work, read the labels, and be very aware of portion control.  You also have to remember that processed foods, gluten-free or not, are still processed foods. The flour used is refined, nutrients are removed, and the calories, carbs, sugars, and fat should always be questioned. For best results, cook your own meals from scratch at home.

Remember, too, that if you are eliminating a food group from your diet, you must consult with your doctor or health professional to determine what nutrients you will need to be watching. If your diet typically included whole grain wheat bread, cereal, or pasta, then you need to have another source of the nutrients and fiber those foods provided.

The gluten-free diet is intended for people who have celiac disease. If you feel you exhibit some of the symptoms, please see your doctor and ask for the blood test needed for diagnosis. If you simply feel better when you don't eat wheat, barley, or rye products, then by all means don't eat them. You may still want to consult with your doctor if this is the case.

If you want to lose weight and feel more energetic, you can try eliminating gluten from your diet and see how you feel. Just remember that to experiment with a gluten-free diet for weight loss is a process that needs to be carefully observed. Always check with your doctor first, then proceed slowly and wisely. Replace gluten-containing foods with fresh, healthy, natural alternatives, and you may indeed see a positive difference in your health as well as your weight.

Recipe: Gluten-Free Pizza Crust

Obviously on a gluten-free diet, you may think that pizza is one of the first things to go. But if pizza's a household favorite, don't despair! Although it may be known as the ultimate take-out food, it's actually not that hard to make pizza at home, and this version eliminates the gluten, so you can still enjoy all of your favorite toppings, on a gluten-free crust.

Gluten-Free Pizza Crust

Ingredients:

Pizza crust dough. (Photo credit: Wikipedia)

1 Tbsp quick-rising yeast
1 cup milk, warmed
2 tsp sugar or honey
2/3 cup white bean flour
1/3 cup tapioca flour
2 tsp xanthan gum
1/2 tsp salt
1 tsp Italian seasoning
1 Tbsp canola oil
rice flour or corn flour for dusting
gluten-free toppings as desired

Directions:

1. Preheat oven to 400 degrees. Grease a 12 inch pizza pan.
2. In bowl, combine yeast and sugar or honey, then add warm milk, stir gently, and let sit for 5 minutes.
3. In another bowl, put the white bean flour, tapioca flour, xanthan gum, salt, and Italian seasoning, then mix with a whisk or fork.
4. Pour in the milk/yeast to the dry ingredients, add the oil, then with an electric mixer on medium-low speed, mix until well blended. The dough will be slightly sticky and soft.
5. Remove dough to the pizza pan and sprinkle on top well with the rice flour or corn flour. Then, using your hands, gently spread the dough out to form a pizza crust shape, sprinkling with more flour as needed to keep the dough from sticking to your fingers. 
6. Bake pizza crust in preheated oven for 10 minutes. Remove and top with any gluten-free sauce and toppings you like, then put back in oven and bake for an additional 15 minutes or until toppings are cooked through and cheese is melted. Remove and allow to cool slightly, then slice and serve.

Recipe: Home-Made Gluten-Free Chicken Nuggets

Eating out is nice, and there are more and more gluten-free restaurants popping up every day, but sometimes it's nice to be able to make one of your fast-food favorites at home. Obviously one should not eat chicken nuggets every day, but if you want a healthier, homemade version that you can indulge in from time to time, you can't go wrong with this from-scratch gluten-free version - the kids will love them, and with these, you don't have to wonder what's really in them!

Chicken Nugget Knockoff - Gluten Free

Ingredients:

Chicken nuggets (Photo credit: Wikipedia)

3 large or 4 smaller chicken breasts, skin and bone removed
2 Tbsp white distilled vinegar
1 tsp garlic salt
1 cup milk
1 cup cornstarch
1/2 tsp paprika
salt and pepper to taste
peanut oil for frying

Directions:

• Cut chicken into 1 inch chunks, keeping them as uniform in size as possible so they fry up evenly.
• Put chicken pieces in a large glass bowl, add the vinegar and garlic salt and toss to coat evenly; cover with plastic food wrap and set aside for 15 minutes to marinate.
• Get out a heavy Dutch oven and fill it with enough peanut oil to have at least 3 inches in the pot; set aside.

Prepare the coating:

• Pour the milk into a shallow bowl. In another shallow bowl, mix together the cornstarch, paprika, salt, and pepper.
• Just before ready to fry, prepare the chicken:
• Dip chicken pieces first in milk, then in the cornstarch mixture and set on a rack, then continue until all pieces are coated.
• Put the Dutch oven with the oil in it over medium-high heat and heat the oil to 350 degrees. (It's best to check with a thermometer.)
• Carefully lower a few chicken nuggets at a time into the hot oil, making sure there is enough room to allow the nuggets to fry evenly - don't over crowd.
• Fry for about 5 minutes or until nicely browned all over, then remove with a slotted spoon to a paper towel covered rack to drain. Sprinkle with salt if needed while the nuggets are still warm.
• Continue frying the chicken nuggets until done, then serve warm with gluten-free dipping sauces as desired.  This is a good 'copy cat' recipe for chicken nuggets your kids would typically get out at a fast food place - only healthier, and without the "mystery" ingredients!

Eating Out On A Gluten Free Diet

The first thing most folks do when they or someone in their family is diagnosed with celiac disease is clean out their own pantry and refrigerator. Their mission is to wipe out all the gluten in the vicinity.

(Photo credit: Whatsername?)

Of course, that is an excellent first step. But we all know we don't eat at home 100 percent of the time. Whether for convenience sake or for fun, eating out at a restaurant is a part of most people's lives.

Eliminating gluten from your diet does not mean you can never walk into a restaurant again. It does mean you'll have to do a bit of research, learn the menu, and get to know the staff well. It might sound like a lot of work, but if you don't want to miss out on some of your favorite restaurants, it will be well worth the effort. 
Let's take a look at a few suggestions for handling a meal out when you are eating gluten-free.

Check the Menu

Most restaurants now offer an online menu. Go ahead and start there. Scroll through the menu to find any offerings that are marked 'gluten-free' or 'GF.'  Be sure to make a list so you are ready when the time comes to call the restaurant for more information or to order when you get there.

Call the Restaurant

With menu in hand, give the restaurant a call and ask to speak with the general manager or kitchen manager. Be sure to call during the off-peak hours, not during the lunch or dinner rush. Choose a few specific items on the menu and ask about the ingredients and how it is prepared to avoid cross-contamination. A good manager will be happy to discuss this with you. If not, find another restaurant. It's not worth the chance you would be taking with your health to get rushed or incomplete answers.

Chat with the Staff

If you go to a restaurant without doing the first two steps, you will need to have a talk with the server or manager before you order. Tell him or her that you need a gluten-free meal. Ask them to point out items they recommend, then be very specific about how the food is prepared. You can't expect your server to be absolutely up on all the gluten-free do's and don'ts, so you have to know your stuff, and know what to ask.

Honey vs Vinegar

You know the saying; "You catch more flies with honey than vinegar."  Well, not very appetizing when talking about eating out, but I wanted to make a point. Restaurant managers and servers are busy people. They are trying to serve everyone well and keep everyone happy.  For that reason, it is best to be patient and polite as your server gets you the information you need.

Restaurant advertising gluten-free menu. (Photo credit: MookieLuv)

Of course, you should ask all the questions you need to arrive at a good decision when it comes to ordering a meal away from home. And, of course, you should be very specific about what you need to know. This may frustrate your server, so it's best to let him or her know right up front that you will have a lot of questions about how the food is prepared. That way a manager may be called to your table right away to avoid some of the back-and-forth in trying to find answers for you.

If the restaurant staff is not able (or willing) to take the time to answer your questions, then it's time to bid a polite farewell and find another restaurant.

Watch Out for Surprise Gluten

It's amazing how many strange places gluten can be found. We have learned to watch out for gluten in packaged foods we bring home, but who would think that pancake batter would be added to make omelets fluffier at a restaurant? Did you know that wheat flour may be added to salad dressing to make it creamier, and that meat may be marinated in soy sauce?  Soy sauce may also be added to a variety of foods to make it richer looking and saltier. French fries may be deep fried in the same vat with breaded chicken. These are all areas to check carefully.

The good news is, most respectable restaurants now offer at least some gluten-free choices on their menu. They are also aware of cross-contamination issues. If your favorite restaurant is behind the times, have a nice chat with the manager or owner and see if you can catch them up. Gluten-free diets are not going to disappear, and restaurants will be eager to please when they see their guests walk out the door.

Be persistent with your questions, in a polite way, and soon you'll be enjoying an ever-increasing choice of gluten-free meals away from home.

Recipe: Marshmallow Peanut Butter Popcorn - Gluten-Free

Introduce them to this one, and your kids will forget all about feeling "deprived" of gluten! This gluten-free snack makes a great dessert that will keep everyone happy on movie night, and you won't have to worry about whether there is any hidden gluten in it. Whip this one up as a special treat from time to to time, and no one will complain about missing their favorite candy or cupcakes!

Ooey Gooey Marshmallow Peanut Butter Popcorn - Gluten Free
(Serves 4-6.)

Popcorn (Photo credit: jayneandd)

Ingredients:

12 cups popped popcorn
1/2 cup butter
3/4 cup brown sugar
20 large marshmallows (gluten free)
1/4 cup peanut butter

Directions:

• Put the popped popcorn in a heat-resistant bowl; set aside.
• Put the butter, brown sugar, and marshmallows in a large pot over low heat and cook, stirring frequently, until marshmallows are melted. Add the peanut butter and continue stirring until the peanut butter dissolves - remove from heat.
• Pour the hot marshmallow mixture evenly over the popcorn, tossing several times to coat evenly.
• You can butter your hands and form popcorn into small balls for a simpler serving idea - the kids would love to help!

Easy Gluten Free Meal Ideas For Kids

If your child is diagnosed with celiac disease, you are bound to have mixed feelings. It's a relief to know what it is that has been making him or her so sick. And you know celiac disease is easy to manage with the proper diet, even healing the damage already done. But in the same breath you may be panicking about what on earth you're going to cook.

Keeping gluten-free foods in the house for adults is one thing. Keeping gluten-free foods for kids is something altogether different. Not only do you have to make sure your child doesn't accidentally eat something with gluten in it, but you have to make sure the poor child isn't going to starve! We all know kids will stare into a fully stocked refrigerator and exclaim; "There's nothing to eat!" Imagine if most of the food in there was truly off limits.

That's why you need to plan ahead. Creating gluten-free meals and snacks is not that difficult if you prepare yourself. Start by learning the basics about the foods that are naturally gluten-free. Once you practice and perfect your label reading abilities, you can branch out into packaged foods with more confidence.
Let's start by looking at a few simple ideas for meals and snacks that are not fancy, but that will certainly be a welcome sight on your child's plate.

Breakfast

Veggies, fruit, & yogurt make a great breakfast. (Photo credit: Wikipedia)

Here's where you can go crazy with fruit, yogurt, and nuts. Forget trying to figure out if your multi-grain cereal has gluten in it. Dish up a bowl of unflavored yogurt with fresh berries and a big scoop of chopped almonds. There are also lactose-free dairy products available if your child is also lactose intolerant.
Scramble up some eggs and mix in cheese and veggies, then roll up into a corn tortilla for a breakfast burrito. Fried potatoes are another welcome change from a bowl of cereal. As a matter of fact, your child may not miss the cereal at all. Of course, Puffed Rice or Cream of Rice cereals can still be enjoyed. Again, be sure to double check the label.

Lunch or Snack

Simplicity is the name of the game here. You want some grab-and-go foods handy, but they still have to be filling. Stock up on lots and lots of nuts for snacking and for mixing into salads. Rice cakes or rice crackers with cheese, peanut butter, or hummus is a welcome snack on the go. Celery sticks dipped in hummus are another filling snack or light lunch.

Have a bag of corn chips on hand for quick nachos with melted cheese and fresh salsa. Again, label reading is a must when buying anything in a jar, can, or box. Slice up apples and spread with peanut butter. Or, better yet, put whole apples in the oven, stuff them with raisins, and bake until soft. And don't forget popcorn - which kids love! Avoid flavored popcorn;  instead choose regular plain popcorn and add your own gluten-free flavorings - you can even be creative and let your kids come up with their own gluten-free toppings.

Chicken breast, potatoes, vegetables (Photo credit: Wikipedia)

Dinner

When you cook dinner for your kids, you probably already make many gluten-free dishes. The trick here is to avoid as many packaged items as possible to make things easier on you. Use fresh citrus like lemon, lime, or even oranges to flavor chicken breasts. If you like a crunchy topping just chop up nuts and coat the chicken. Bake on a rack in the oven and you have a delicious meal that is gluten-free and simple to make. Serve with a quinoa or brown rice side dish mixed with fresh chopped veggies.

Use corn tortillas and put together easy pizzas in a flash by adding your favorite meats, cheese, and vegetables, then baking until the tortilla is crisp and cheese is melted. Bake potatoes and load them up with lots of cheese and veggies. Toss together some good albacore tuna with salad greens, chopped red bell peppers, celery, peas, and lots of crunchy nuts, then sprinkle with olive oil and red vinegar for a light meal on a hot summer night. Dinner is the time to serve plenty of veggies, lean meats, poultry, and seafood. Once you learn a few flavoring tricks, there is no reason your child should go hungry or feel deprived.

The cupboards do not have to be bare in a gluten-free kitchen. Nor do you have to spend loads of money on specialty foods. Look for naturally gluten-free foods, learn to read labels, and be creative. You'll get the hang of this in no time, and enjoy delicious and healthy foods right along with your child!

Recipes: Gluten Free Flour Mixes

Obviously one of the hardest things for many people about going on a gluten-free diet is giving up breads and pastas. But there are lots of good substitutes available for wheat flour now, so you don't have to go without all your favorite breads and desserts - just be sure you are using gluten-free flours instead.

Here are several gluten-free flour mixes you can make at home, to make sure you  know what's in your baked goods. Each also contains suggestions for use for each mix.

Just make some of these up ahead of time, and store in air-tight containers to use when baking or cooking breakfast items like pancakes and waffles.

Rice Soy Flour Mix
(Makes 1 cup.)

Ingredients:
1/2 cup brown rice flour
1/4 cup soy flour
1/4 cup tapioca flour

• Mix together and store in an airtight container until ready to use.
• Makes a good flour to use in pancake batter or for brownies.

Baking Flour Mix
(Makes 3 cups.)

Ingredients:
2 cups rice flour
2/3 cup potato starch
1/3 cup tapioca flour
1 teaspoon xanthan gum

• Mix together and store in an airtight container until ready to use.
• Makes a good flour to use in breads, rolls, and other baked goods.

Rice Potato Flour Mix
(Makes 12 cups.)

Ingredients:
8 cups rice flour
2 2/3 cups potato starch
1 1/3 cup tapioca flour

• Mix together and store in an airtight container until ready to use.

Lighten Up Rice Flour Mix
(Makes 12 1/4 cups.)

Ingredients:
4 cups rice flour
4 cups tapioca flour
4 cups cornstarch
1/4 cup potato flour

• Mix together and store in an airtight container until ready to use.
• Try this flour for foods where a lighter texture is called for.

What To Do If You're Diagnosed With Celiac Disease

When you or a member of your family are told by your doctor that you have celiac disease, you will most likely feel overwhelmed.  Of course, you may also feel relieved to know that your symptoms are easily treated, and damage to the small intestine can even be reversed with the proper diet.

Then you find yourself slipping back into overwhelmed mode. You may even be tempted to stop at the grocery store on your way back from the doctor's office to grab all the foods in the 'gluten-free' aisle you can get your hands on. However, this will surely cause even more frustration. 

So, what should you do when you are diagnosed with celiac disease? Read. Study. Learn. Let's take a look at a few simple suggestions for changing to a gluten-free household.

Learn to Read Labels

Understanding Food Labels (Photo credit: Healing and Eating)

One of the best things that has happened in the gluten-free world is new food labeling laws.  All foods manufactured and labeled after January 1, 2006, must be labeled in plain language with the eight most prevalent food allergens, which includes wheat. If any wheat gluten is used in any form and in any amount, it must be clearly stated on the label. Even if gluten is used in coloring or flavoring, it must be listed.
Of course, that just covers wheat gluten. You will still need to watch ingredient labels for other sources of gluten, such as barley (malt) and rye. You may wish to avoid oats, as well, even though they are not actually a gluten-containing product, because there may be cross-contamination in grain packaging and processing plants.

Learn to Recognize Gluten

Any simple internet search for the term 'gluten free foods' will give you lists of foods with gluten, foods without gluten, and foods with 'hidden' gluten. Start by creating a list for yourself of all foods with gluten (obvious foods like wheat flour, crackers, pasta, etc.), along with the potential 'hidden' sources of gluten (ketchup, broth, soy sauce, croutons, stuffing, marinades, dressings, etc.)

Now make a list of all the foods that are naturally gluten free. Here is where your whole fruits, vegetables, and proteins such as meat, fish, chicken, and eggs come in.  I guarantee, once you list all the foods you can eat without worry, you'll feel better about sacrificing other foods. (Not to mention, most of these foods are actually healthier for you anyway!)

Purge the Pantry

With a good understanding of how to read labels, and with your lists in hand, you are ready to begin at the beginning - in your kitchen. Rather than approach the grocery store yet, dig into your pantry, refrigerator, and freezer and purge anything that you know to have gluten, such as anything made with wheat flour.

Once you have cleaned out the obvious sources of gluten, it's time to put your label reading expertise to work. Take your time and read the label of each packaged food, looking for both the allergen listing and the ingredient list. Double check the labels against the list you made of foods with gluten, and remember to look for the 'hidden' gluten sources. This will take some time, but you and your health are worth the effort. Once you get used to doing this, you will quickly be able to recognize sources of gluten with just a glance.

Time to Shop

The reason you go through your kitchen first is because you need to see how much food you already have in the house that is actually gluten-free.  You may be surprised to find plenty to get you by for a few days.  If not, then get ready to take your lists to the grocery store.

Some gluten-free foods. (Photo credit: Wikipedia)

However, before you embark on this journey, remind yourself that you don't need to stock the kitchen full of special 'gluten-free' foods.  You'll be overwhelmed (and over budget) if you start out by buying these specialty items. Many foods (especially whole, non-processed foods) are naturally gluten free, making the shopping much easier, especially in the beginning.

Start with the basics so you can eat healthy without the frustration of trying to discover new foods. Shop the perimeters of the store, which is where your fresh produce and proteins typically can be found. Stick to the foods that you know are gluten-free to avoid label reading over-load. There is plenty of time for that later.
Stock up on naturally gluten-free foods and plan out your first few meals. Try fish seasoned with real lemon and fresh dill, and a side dish of quinoa tossed with diced fresh vegetables. Skip all the prepackaged foods to make these first meals easier - and healthier as well!  Then you can branch out and look for other foods that are gluten-free when you're feeling more adventurous.

This is a learning process, so take it slow and you can relax and enjoy (finally!) how good you feel after a delicious meal. And be sure to keep your eye on this blog for some more tasty gluten-free recipes!

Gluten-Free Recipe: Rice & Bean Chili Pie

This wholesome recipe is packed full of healthy fiber and great flavor! Who says cooking gluten-free has to be boring?  This one combines heart-healthy kidney beans with brown rice, cheese, and lots of spices for a new take on chili - and pie! :-)

Rice & Bean Chili Pie - Gluten Free

Ingredients:

1/2 Tbsp olive oil
1 cup chopped onion
1 tsp chili powder
1 tsp ground cumin
1/2 garlic powder
1/4 tsp salt
1 can (15 oz) kidney beans, drained
1 1/2 cups cooked brown rice
3/4 cup shredded Cheddar cheese
3/4 cup milk
2 beaten eggs

Directions:

• Preheat oven to 350 degrees. Lightly oil a 10 inch pie pan.
• Put the olive oil in a pot over medium heat. When hot, add the onion and stir, cooking until soft, then add the chili powder, cumin, garlic powder, and salt, stirring and cooking for 1 minute, just until fragrant.
• Add the beans and rice to the pot, stirring to combine well, then stir in the cheese, milk, and eggs, mixing well.
• Turn the mixture out into the prepared pie pan.
• Bake (uncovered) in preheated oven for 25 minutes, until the edges are slightly brown and the center has set up (not runny).
• Remove from oven and allow to rest for 15 minutes before slicing to serve.

Gluten-Free Recipe: Banana Nut Bread

Many people think that going gluten-free means giving up all their favorite breads and pastas, but that's just not true anymore. There are more and more gluten-free products becoming available all the time, and you can make your own tasty breads from scratch at home and make sure to avoid any hidden sources of gluten! A good example is this recipe for banana nut bread - full of whole, real foods like honey, eggs, nuts, and bananas, but without any gluten - it makes a great snack or breakfast for picky kids!

Banana Nut Bread - Gluten Free

Ingredients:

 (Photo credit: Wikipedia)

2 1/2 cups brown rice flour
1/4 tsp salt
3 tsp baking powder
1/2 cup butter
2/3 cup honey
2 eggs
1 1/2 cups smashed ripe bananas
1/2 cup chopped nuts

Directions:

• Preheat oven to 350 degrees and generously grease a 9x5 loaf pan.
• Put flour, salt, and baking powder in a sifter and sift into a large bowl.
• Put the butter and honey in a mixing bowl, and With an electric mixer cream until smooth, then add the eggs and beat until well blended.
• Add the bananas and dry ingredients slowly into the creamed mixture, stirring as you add, until blended. Add the nuts and stir until combined, then scrape the batter into the loaf pan.
• Bake in preheated oven for 55 to 60 minutes or until slightly browned around the edges and top springs back when touched.
• Remove and let cool slightly in loaf pan before turning out and slicing to serve.

Is It Celiac Disease Or Gluten Sensitivity?

This month we're going to address going gluten free. First we'll delve into some health issues associated with gluten (a protein found in wheat and some other grains), and then we'll share some helpful tips for avoiding gluten, and preparing gluten-free meals. Throughout the month we will also be sharing lots of tasty gluten-free recipes you can make at home yourself from scratch. If you suffer from gluten sensitivity or gluten-related health problems, you will want to stay tuned throughout the month of April - help (and health) is on the way!

There is a lot of talk about eating a gluten-free diet these days. It may be a bit confusing to the casual observer, especially when the term 'celiac disease' is thrown into the mix.

Does everyone on a gluten-free diet have celiac disease? Do you need to be diagnosed with celiac disease to start a gluten-free diet? Is it important to know if you have celiac disease or not?

Endoscopic image of duodenum in individual with celiac disease, showing scalloping of the folds and cracked-mud appearance of the mucosa. (Photo credit: Wikipedia)

What defines celiac disease is damage to the small intestine. When a person with celiac disease eats the protein gluten, it damages the 'villi' of the small intestine. This damage  makes it almost impossible for nutrients to be absorbed into the body and bloodstream, which leads to a nutrient imbalance and malnourishment. 

If left untreated, celiac disease can lead to osteoporosis, thyroid disease, infertility, cancer, and other diseases and conditions. Celiac disease is a hereditary autoimmune disease. For these reasons, being tested for celiac disease may be in your, and your family's, best interest.

It's true that 'celiac disease' and 'gluten sensitivity' both present similar symptoms, making the diagnosis process lengthy sometimes. However, the only way to diagnose celiac disease is with a blood test and, if warranted, a biopsy. Diagnosis based on symptoms alone will not be enough when celiac disease is suspected.

Celiac disease and gluten sensitivity are treated the same; a gluten-free diet. There are currently no medications to treat either condition. However, complications from untreated celiac disease (as mentioned above) may result in further treatment for related conditions.

The good news is that both conditions can be treated successfully simply by changing your dietary habits. Once a gluten-free diet is followed for several weeks, both people with celiac disease and people who have gluten sensitivity will feel relief from their symptoms. If they return to a diet with gluten, the symptoms will return.

Some of the symptoms that present for both celiac disease and gluten sensitivity are as follows:

• abdominal pain
• bloating and gas
• diarrhea
• constipation
• fatigue
• skin rash
• mouth sores
• numb feet and/or hands
• weight loss
• weight gain
• poor growth
• bone fractures
• thinning tooth enamel or discoloration

A variety of foods made from wheat, and containing gluten. (Photo credit: Wikipedia)

You can see why diagnosing celiac disease can take years! These symptoms may be explained in many different ways, and may manifest differently in different people - or even at different times in the same person. But, what's important to understand is that if you suffer more than a few of these symptoms, and they are persistent, you will want to talk to your doctor or other health professional.

Is it important to know whether you have celiac disease or have gluten sensitivity? If these symptoms are new to you, and avoiding gluten makes the symptoms disappear, you can discuss this with your doctor to see if you have all the information you need to start a gluten-free lifestyle.

However, if these symptoms have been plaguing you for some time, or if you have any conditions outside of these symptoms, you want to ask your doctor to test you for celiac disease. Since celiac disease is hereditary and it does cause small intestine damage, having a diagnosis may make you and your family more aware of the risks. That knowledge may also be what you need to stay focused and vigilant with your health and the health of your family.

Be sure to check back later this week for some tasty gluten-free recipes to start off your new gluten-free diet!

Gluten-Free Recipe: Sweet Spiced Apple Lentil Casserole

This hearty gluten-free recipe is like curry in a casserole - flavored with apples, coconut, and spices, it brings an oriental twist to regular old lentils. It makes a great stick-to-your-ribs meal for a cold winter night!

Sweet Spiced Apple Lentil Casserole - Gluten Free
(Serves 4-6.)

Ingredients:

1 1/2 cups lentils, rinsed and drained
2 1/2 cups water
2 Tbsp cooking oil
3 cloves garlic, grated
1 stalk celery, diced
1 large onion, diced
1/2 tsp salt
1 cup shredded coconut, unsweetened
1/2 tsp cinnamon
1/2 tsp powdered ginger
1/2 tsp turmeric
2 large green apples, cored/diced

Directions:

1. Put lentils in a large pot with water, cover and simmer gently for 30 to 40 minutes or until tender.
2. Meanwhile, put oil in a heavy skillet, add all the remaining ingredients (except apples) and cook over low heat, stirring often, until vegetables are tender; about 15 minutes. Add the apples to the skillet, stir, and cook for 10 minutes more or until apples are softened slightly; remove skillet from heat.
3. When lentils are cooked and tender, add the lentils to the mixture, stir, then turn out into a large casserole dish.
4. Bake (uncovered) in 350 degree oven for 20 minutes or until mixture is bubbling hot.
5. Serve immediately. 

What Is Gluten & Where Is It Found?

There are some words that enter our vernacular rather suddenly without much in the way of a formal introduction. The word 'gluten' is one such word. If you discuss eating, cooking, or diets at all, you have probably heard the word. You may have heard about people who have to avoid gluten. Perhaps you or someone you know has to follow a 'gluten-free' diet.

In this article, we will discuss the basics about gluten - what it is and where it is found. Let's look at the dictionary definition first:

Wheat gluten flour (Photo credit: Wikipedia)

Glu·ten; (noun): A protein substance present in grains, such as wheat, that is responsible for the elastic texture of dough. From the Latin 'gluten' meaning 'glue.'

To explore that definition further, let's look at the scientific definition: According to the U.S. National Library of Medicine and National Institutes of Health; "Gluten proteins play a key role in determining the unique baking quality of wheat by conferring water absorption capacity, cohesivity, viscosity and elasticity on dough."

That's the definition and the science, but that just seems to bring up more questions. Does this mean that gluten is just found in wheat bread? No. It's more complicated than that.

Let's begin with a list of grains with gluten. Some you will recognize immediately, while others may be less well known to you.

Barley
Bulgur
Couscous
Durum
Farina
Faro
Matzo
Orzo
Panko
Rye
Seitan
Semolina
Spelt
Udon
Wheat

As you can see, gluten can be found in many other places than wheat alone. All these foods contain gluten, the protein that creates elasticity and cohesiveness when processed. It's what makes bread, cookies, and pasta stick together.

It's easy to see now where you would find gluten in baked goods, pasta, and even in crackers and crispy coatings on fried chicken. But, there are surprising places that you might not expect to find this protein. Because of gluten's versatility in both cohesiveness and as a leavening agent, gluten is a handy additive to have around in many food processes.

Let's take a look at some other foods where are likely to find gluten:

Beer, ale, lager
Bacon Bits, imitation
Coating mixes
Communion wafers
Candy
Luncheon meats
Broth
Roux
Sauces, condiments
Soup bases
Self-basting poultry
Soy sauce
Marinades
Medicines
Vitamin and mineral supplements
Lipsticks, lip gloss, lip balms
Play Dough

In each of these items, gluten is often present as an additive used to bind or leaven.

Gluten free beer made from sorghum in an American supermarket. (Photo credit: Wikipedia)

Now that you see how many products contain gluten, I'm sure you'd like to know where you won't find gluten. Again, some of these items may be familiar while others may not. Let's take a look at a short list of gluten-free food items.

Amaranth
Arrowroot
Buckwheat
Corn
Flax
Millet
Potato flour
Nut flours and meal
Quinoa
Rice and rice bran
Sorghum
Soy
Tapioca
Oats*

*Although oats are considered gluten-free, they are processed so often with other grains, such as wheat, barley, and rye, that oats are often 'contaminated.' This means that when purchasing commercial grade oats, you will most likely be getting some gluten in the finished product simply by being in the same batch, bin, or vat. You should look for oat products specifically labeled "gluten free" if you want to avoid gluten in your oats.

Now that you know what gluten is, and where gluten is, and isn't, you will have a working knowledge of how to recognize a diet with gluten, and a diet without gluten. These lists are beneficial to anyone with an intolerance to gluten, but are by no means all-inclusive. Any symptoms of celiac disease or gluten intolerance should be diagnosed by your physician or other health care professional.

And for some gluten-free recipes and cooking tips, be sure to stay tuned to this blog!

A Basic Introduction To Quinoa - A Super Grain!

You may have heard me talk about quinoa before, but if not, we've got a tasty introduction to this delicious grain substitute for you this week. Quinoa is a food that is both old and new; as an ancient staple and a rediscovered foodie favorite.  If you have noticed quinoa at all, you know what everyone is saying about it. Can it be that quinoa is the perfect food for you and your family? Could quinoa be the one new ingredient you try this year that changes the way you cook?  Quinoa is all that and a powerhouse of nutrition, flavor and texture. Let's take a brief look at this super-food and why it is quickly becoming all the rage.

What is Quinoa?

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Those who are not yet familiar with quinoa may think of it as a grain, or at least a replacement for grains - and that it can be, if you're trying to limit grains, eat Paleo, or just reduce carbs. The little tiny disc is actually a seed of a plant in the same family as beets, chard, and spinach. These nutritious, amino acid-rich seeds are light and fluffy when cooked, with a little snap to it. You'll also find quinoa in a variety of beautiful colors such as gold, red, and even black.

Ancient History
While relatively new to the US market, quinoa has been cultivated in Peru, Chile, and Bolivia for over 50 centuries (that's right, I said centuries!) and is a staple food in their diets. The Incas considered quinoa a sacred food and referred to it as the "mother seed,” which is why we often refer to it as “Gold of the Incas.”

When Spanish conquistadors were trying to gain control of the South American indigenous people, they destroyed the fields in which quinoa was grown, and outlawed the farming and sale of quinoa. In 1980, two Americans re-discovered the health and nutrition potential of quinoa and started cultivation in Colorado. Today, quinoa is finding its way into homes and restaurants all over the map.

Health Benefits

For being such a tiny little seed, quinoa is a complete protein, containing all nine essential amino acids. Quinoa is also a great source of manganese, magnesium, folate, phosphorus, and lysine, which is essential for tissue growth and repair. These seeds contain these minerals in relatively high amounts, and may also be especially helpful for those people who have consistent migraines, diabetes, and atherosclerosis.

One of the most highly valued aspects of quinoa for many people is it is gluten-free. Those looking for alternatives for wheat and other gluten foods can turn to quinoa in several forms to replace the gluten in their diets.

How to Eat Quinoa

The quinoa seeds are naturally covered by a saponin residue that is bitter to the palate. This is one defense mechanism the plant has to fend off the occasional passing critter that wants a snack. While commercial cultivation processes remove much of the saponin that coats the seed, it is still a good idea to rinse the seeds in cold water to make sure the process is complete.  However, there are many brands that are pre-rinsed. You can use your own judgment.

Stuffed mushrooms with spiced quinoa (and onions), and salad on the side. The large flat mushrooms are Agaricus bisporus. (Photo credit: Wikipedia)

Once you have the quinoa rinsed, bring a pot of one part quinoa and two parts water to a boil, cover, and simmer slowly for fifteen minutes, or until the the water is absorbed and the quinoa is tender.  If you want to keep more of the natural nutty flavor, you can dry roast the seeds before cooking them. Put the quinoa in a skillet over medium heat and toss, just until the quinoa becomes fragrant.

Now you have a multitude of options for preparing your quinoa. Whether you like it hot or cold, you can put it into a salad or in a soup. You can also form your cooked quinoa into patties with a variety of ingredients. Go ahead and add cooked quinoa to your favorite pancake or muffin recipe for a brand-new take on healthy eating.

No matter if you are looking for a gluten free alternative to grains, or you are a food lover who is just looking for something new to experiment with, or you want to give your nutrition a real boost, give quinoa a try. With all the possibilities, you could easily create a quinoa creation for every day of the year!

Check back later this week for some tasty recipe ideas using quinoa, or just start substituting it for rice in other dishes, and get creative to find the ways you like it best!

The Benefits of Going Gluten-Free With Quinoa

We mentioned quinoa last week in one of our recipes, but realized that some people may not be familiar with quinoa. If you aren't, get ready to learn about a tasty and healthy addition to your diet - one that may be easier on your body than other types of grain - especially for those sensitive to gluten.

4 gluten sources. Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes. (Photo credit: Wikipedia)

Gluten is basically a protein 'glue' composite that is present in many grains, such as wheat. It's what gives dough elasticity. Why would anyone want to avoid this protein?  Because, for some, gluten causes health problems due to an intolerance. This is a situation that requires a change in diet.  At first glance, it may seem impossible to avoid gluten because it's so prevalent in almost everything we see on the grocery store shelves.  However, once you discover quinoa, you'll find a whole world of food to enjoy!

Is Quinoa Truly Gluten-Free?

Yes, quinoa is a gluten-free food. Because quinoa is a seed, not a grain, the structure of quinoa is totally different from that of grain. For people who are on a strict gluten-free diet, concerns about cross-contamination with airborne wheat or other grains containing gluten can be put to rest. This is due to the fact that most of the world's quinoa supply, which comes from the Ancient Harvest Company, is grown at an elevation of over 12,000 feet in Bolivia. Because of this high altitude, gluten-bearing grains cannot survive, meaning that cross-contamination with gluten grains does not occur. As you can see, it is easy to go gluten free using quinoa as a good source of nutrition. Let's examine a few other reasons why going gluten free can be simple using quinoa.

Protein

Quinoa is packed with protein, containing all 9 essential amino acids. It is also believed to be easier for the body to digest quinoa than most other plant-based proteins. Milk has a similar protein structure, which the body is designed to utilize. The intolerance that some people have for milk is actually caused by the difficulty breaking down the lactose in the milk, not the protein structures. Giving your body a bunch of fuel to run on throughout your day requires protein, and quinoa is a great way to go, and keep going.

Essential Fats And Vitamins

Quinoa is a good source of Omega 3 and Omega 6, the essential fatty acids our body and brain needs to function correctly. You'll also find quinoa to be a rich source of Vitamin E.  You'll recognize these healthy components in just about every age-reducing cream you see in the drugstore. Add to the list the all important antioxidants, folate, and B vitamins that you'll get and you have a healthy powerhouse in quinoa.  Eating gluten-free certainly doesn't mean you have to miss out on any nutrition, at least when you add quinoa to your diet.

Minerals

Quinoa is particularly high in manganese and is also a good source of magnesium. These two minerals combined helps support a healthy immune system and synthesize fatty acids and cholesterol. Quinoa also has increased levels of iron and copper which are basic necessities for healthy blood supply. You'll also find phosphorus, zinc, and even a little calcium thrown into the mix. Eating quinoa as a regular part of your gluten-free diet can certainly replace and boost your nutrition.

Recipe Idea: Quinoa-Crusted Scallop (Photo credit: ulterior epicure)

Lower Carbs

Gluten free diets usually come with their own challenges. One of those challenges is finding a way to reduce your intake of carbohydrates. This often leads to using rice more often.  However, a cup of cooked white rice has about 44 net grams of carbs (that's total carbs minus dietary fiber.)  A cup of cooked brown rice has about 41 net grams of carbs.  Compared to a cup of cooked quinoa at about 34 net grams of carbs, the choice to eat quinoa could make sense.  Now, eating quinoa doesn't save extreme amounts of carbs, but if you replace rice with quinoa in your favorite recipes routinely, over time you will be saving quite a bit.  If you are looking for ways to lower your carb intake while eating gluten-free, substituting quinoa for some of the rice you use is probably a wise decision.

There are so many reasons to go gluten-free with quinoa. Whether you are looking to increase your protein, healthy fats, or maintain a healthy blood supply, quinoa is the newest food to add to your diet. If your desire is to cut down the amount of carbohydrates you are taking in on your current gluten-free diet, then quinoa is your go-to food. Making the transition to a gluten-free diet is the easiest move in the world as long as you have quinoa on your plate.

And if you're not sure how to cook or use it, don't worry - we'll share plenty of yummy quinoa recipes on this blog!