Don’t Overlook Lentils!

Most clients that I work with know that I am a very big fan of lentils. Besides the fact that lentils are gluten free, the nutritional profile for lentils is excellent! Lentils are not just for lentil soup. Try using lentils in salads or casseroles. One of my favorite sites to visit is the Canadian Lentils site. It’s the perfect place to pick up new recipes and ideas.

Don’t know where to start? Here’s a good video showing how easy it is to cook lentils:

Favorite Gluten-Free Facebook Fan Pages

There are dozens of Facebook Fan Pages for people who must eat a gluten-free diet and it’s hard to know which ones are worth your time.  Many of them exist for the sole purpose of selling products or promoting their restaurant/bakery. We’ve gone through many of these pages and selected a few as our favorites.  You’ll find our recommendations below!

Celiac.com – This fan page is a component of a website that has been active since 1995.  The share personal stories of people who have to live a gluten-free life.
Gluten Free Baking – We love the videos and recipes on this fan page and the fact that the owner responds to all the comments and questions.
Gluten Free Goodness – We like that they include recipes, pictures and keep up with the current gluten free news!

Gluten Free Snack Ideas

Although researchers have reached no consensus most studies have recommended that people eat three small, healthy meals a day in addition to two snacks.  People have gone snack crazy and food and beverage manufacturers are cranking out new snacks as quickly as possible.

If you need to eat a gluten-free diet then avoid processed snacks as much as you can.  It is best if you create your own snacks and keep them stored in plastic zipper bags so you can grab them on the go.  We’ve come up with a list of gluten-free snack ideas below that are easy to make and easy to keep!

Apple Slices and peanut butter
Applesauce
Bananas
Bell pepper slices
Carrots Slices
Celery with nut butter
Cottage cheese
Dried fruit
Edamame
Frozen Grapes
Hard boiled or deviled eggs
Hummus
Oranges
Pickles
Pineapple
Popcorn
Pumpkin seeds
Raisins Or Craisins
Rice crackers
Roasted chick peas
Sunflower Seeds
Tuna Packed In Sunflower Oil Or Water
Unprocessed nuts
Zucchini

If you purchase any of your supplies commercially check the ingredients to make sure nothing with gluten has been added!

Essentials Tools For A Gluten-Free Diet

photo 3 (2)“The cool thing is that now that people have made this evolution where cooking is cool, people are doing it on weekends, they’re doing their own challenges. It’s back to cooking. And it’s real cooking.”
– Emeril Lagasse

We recently wrote about a helpful kitchen tool, the Spyralizer, for gluten free diets.  There are many more tools that might help you enjoy a more varied gluten-free diet.  We cover some of them below:

Your smart phone.  There are many apps that will help you keep track of what you eat and whether or note it contains gluten.

Juiceman.  There are so many ways to use a juicer to maintain a gluten-free diet and the Juiceman is just one of the brands you can use.

Rice Cooker.  A rice cooker can cook not only rice but other grains like quinoa and buckwheat.

Batter Dispenser.  What a handy tool this is! You can use a batter dispenser for sauces, muffins, pancakes, waffles and frosting.

Pasta Machine.  There are so many excellent gluten-free flours that you can make delicious gluten-free pasta for the whole family.

There are some of our favorite tools.  Which one do you like best?

April Is National Pecan Month

Did you know that a pecan is not a nut?  It is a fruit with a single stone (pit) surrounded by a husk.  Pecans grow on very large deciduous trees that are normally 66-131 feet tall.  The pecans we are used to eating are the seed of the pecan fruit.  The tree itself is used for furniture and flooring.

The most famous dishes that contain pecans are pecan pie and praline candy.  If you love pecans as much as we do then you’ll enjoy the gluten-free recipes below:

Gluten-Free Mini Caramel Pecan Tarts
Vegan Gluten Free Banana Pecan Shortbread (Butter-Free)
Gluten-Free Pecan Pie Cupcakes
Thin & Chewy Pecan Cookies
Strawberry Spinach Salad

A Spiralizer And A Gluten-Free Diet: A Match Made In Heaven

A spiralizer is a kitchen tool once used only by restaurants.  Over time low priced versions became available for home cooks.  It is an excellent tool for those on a gluten-free diet. A spiralizer turns vegetables and fruit into noodles that can be used in a variety of gluten-free recipes.

The original spiralizers were at least the size of a toaster and were difficult to use.  Modern technology has gifted us with inexpensive, hand-held versions that can easily be stored when not in use.  Think of a spiralizer as a pencil sharpener that creates curly noodles.  Many versions include blades that create noodles of various thicknesses so you can control the type of noodle that is created!

To learn more about spiralizers visit the sites below!

The Spiralizer: Why Your Next Bowl of Pasta Just Might Not Be Pasta at All
8 Life-Changing Ways to Use a Spiralizer
Let’s Get Inspiralized
Spiralizer Recipes From Gluten Free Homestead

Study Suggests Gluten-Free Diet Does Not Improve Sports Performance

The journal “Journal of Science in Medicine & Sport” released a study conducted by researchers in Australia and British Columbia suggests that a gluten-free diet does not harm or benefit sports athletes.

Researchers had learned that many athletes in Australia had removed gluten from their diet even though they do not have Celiac Disease or gluten sensitivity.  Apparently they hoped that the diet would increase their performance in sports.

Thirteen competitive cyclists agreed to allow researchers to monitor their diet and exercise for two weeks.  Some of the cyclists consumed gluten and others did not.  At the end of the two weeks the cyclists were examined and researchers found no effect on performance… negative or positive.

To read more about the study visit Ars Technica.

Gluten-Free Resolutions For A New Year

mid section view of a woman cutting vegetablesPeople who have celiac disease or experience gluten sensitivity are always looking for ways to improve their health and there is no better time than a new year to make a new start!

  • Add variety to your diet.  Fruit and vegetables are naturally gluten-free so try new types to vary your diet.  For example, there are several new types of apples available right now.  Pick a few and take them home to taste.
  • Try new gluten-free restaurants.  You most likely will want to avoid restaurants that have a gluten-free menu but aren’t certified as gluten-free.  Instead, try one of the new bakeries or restaurants that are popping up that offer only gluten-free options.
  • Become a savvy label reader.  You may religiously read labels but not reap the benefits because you don’t understand some of the ingredients.  Some ingredients go by several different names.
  • Try using coupons.  There are dozens of apps you can download on your smart phone and use when you go shopping.  Gluten-free products are typically more expensive than the “normal” versions so learn to look for coupons before and during your shopping expedition.
  • Cook at home more often.  Everyone is busy and people who need a special diet are not immune to the temptation to eat out.  However, if you must eat gluten-free you can better control what goes in your stomach by making it at home.
  • Be a better party guest.  If you have a habit of attending parties and then complaining about the lack of gluten-free food be more proactive.  Call the host or hostess in advance to let them know about your dietary needs.  Offer to bring your own food and utensils if necessary.
  • Organize your kitchen.  Everyone works better with a clean slate.  Get rid of worn out tools or appliances that don’t work.  Label shelves and drawers for gluten-free items to avoid cross-contamination.  Buy an extra set of silverware that you only use with gluten-free food.  Clean out your refrigerator from top to bottom.

We hope these tips help you get a food start to the new year.  Have a tip you’d like to share?  Please fill out the comment form below and let us know!

November Is Peanut Butter Lovers Month

peanut butter cookiesIf you love peanut butter and you’re on a gluten-free diet then you are in luck.  According to the National Peanut Board peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods.

However, you still have to be careful.  Some manufacturers add so many things to their product that it may have small amounts of gluten in it. You can look for gluten-free certified peanut butter but still check the label. Check out the Gluten-Free Peanut Butter Roundup.

Once you purchase your gluten-free peanut butter you must protect it from cross contamination.  This can happen when someone butters a piece of bread and sticks their knife into the peanut butter next.  This can introduce gluten into your gluten-free peanut butter.  Your best defense would be to keep the gluten-free peanut butter in a separate cupboard and buy regular peanut butter for the rest of the family.  Label both  appropriately.

To celebrate Peanut Butter Lovers Month here are a few peanut butter cookie recipes:

All Recipes Peanut Butter Cookies
Food Network Flourless Peanut Butter Cookies
Pop Sugar 5-Ingredient, Low-Carb Peanut Butter Cookies
Gluten-Free Bisquick Peanut Butter Blossoms