Be Free For Me Blog

Summer is a time when fruits and veggies are in abundance. Backyard gardens are bursting at the seams with the bounty of the good earth, with a new harvest arriving each day. Fruit and vegetables are falling off the vines, ripening to perfection and begging to be picked.

And every day as I am filling up my garden basket with more and more lettuce, tomatoes, blueberries, blackberries, green beans, zucchini and squash (plus more!) I laugh to myself.  What seemed like a ridiculously small and “definitely not big enough” garden plot last April is now producing enough fruit and veggies to feed a small, but well-fed and health-conscious army.

Not a bad problem for a super-frugal gluten and allergen free gal like me to have.

This abundance of fruits and veggies got me thinking of new ways to incorporate the rewards of my garden into every meal. My mission? To eat and enjoy healthy gluten and allergen free dishes made with as many fruits and vegetables as possible, every single time I prepare a meal, without getting tired of the same old thing day after day.

This mission means that I have to start thinking beyond a boring tossed salad, ho-hum rabbit food and leafy greens drenched in salad dressing. Just like the Kool and the Gang song of the 80’s, I need to makes sure that my summer produce is not only fresh… but also exciting. (And yes… that song is now stuck in my head every time I go into my garden!).

Here are some of my ideas on ways to incorporate and enjoy summer fruits and vegetables throughout the season, while keeping things fresh, exciting and so inviting to me:

Enjoy local flavor: Don’t have your own garden? Visit a local farm stand or farmers market instead. One visit will get you hook on just-picked produce and healthier eating!

Get fruity: Get crazy with your fruits! Toss some sliced peaches on top of a dinner salad; Add a sprinkle of berries to your gluten-free cereal; Make a fruit-smoothie for breakfast… better yet make two, freeze one and enjoy it for an after dinner dessert.

Spice it up: Use fresh herbs to season and flavor your food. A sprinkle of chopped cilantro gives a boring chicken breast a southwestern flair; Rosemary sprigs chopped and tossed with olive oil and potatoes gives instant sophistication and complexity to an unexpected side dish. Fresh herbs are often the secret ingredient some dishes crave. Think fresh herbs instead of salt and pepper to healthily season any gluten and allergen free recipe.

Beyond butter: Those with  a dairy allergy or intolerance need to skip butter altogether, but even those that can indulge, should look beyond the butter dish when in comes to seasoning vegetables. Try spraying olive oil or balsamic dressing on fresh steamed veggies. Better yet, try white balsamic vinegar instead of regular balsamic vinegar to enjoy a milder and cleaner flavor.

Build a salad with a base of lower calorie options and work your way up: If you want to enjoy tons and tons of fresh vegetables, make sure that you base the bulk of your meals around the lowest calorie ingredients, and then sparingly incorporate the higher calorie add-ins. Some example? Build a salad using fresh lettuce, tomatoes, cucumber, peppers and other fresh picked produce, then sprinkle with lactose-free cheeses, nuts (if nut allergies are not an issue), and gluten-free croutons; or, steam some fresh picked zucchini and summer squash, top with chopped basil and a dusting of Parmesan cheese.

Make it a meal deal: Fresh produce and fruit can be the main course of any meal, if you add in a bit of protein to tie-it all together. Some options to add to your steamed dinner veggie platter include meat, seafood, cheeses and beans.

It’s in the presentation: All salads don’t have to be tossed. All vegetables don’t have to be diced and boiled before serving. Try serving your salad “salad-bar style” on a large platter – let your family pick-and-choose the topping they want on their own individual salads; Use the grill to cook a zucchini that is halved lengthwise and brushed with olive oil, cracked pepper and fresh herbs.

Get creative: Use fresh seasonal vegetables in unexpected ways. In a veggie omelet for a healthy breakfast, or even dinner; chop up tons of summer vegetables for a wide assortment of toppings on a taco salad.

Question: On hot summer days, many people like to enjoy a cool, refreshing alcoholic beverage. Are there any alcoholic beverages that are gluten-free?

Answer: There has been a lot of misinformation about the gluten-free status of alcohol. The good news is that many alcoholic beverages are gluten-free. So lift up your glass and let’s toast to this good news! Here is the scoop…

Distilled Alcoholic Beverages:

Rye whiskey, scotch whiskey, gin, vodka and bourbon are distilled from a mash of fermented grains. Even though these alcoholic beverages can be derived from a gluten-containing grain, the distillation process removes the gluten from the purified final product, so they are gluten-free. Rum (distilled from sugar cane) and brandy (distilled from wine) are also gluten-free.

However, be aware that some pre-made Bloody Mary and Caesar beverage mixes may contain barley malt flavoring or hydrolyzed wheat protein and are not gluten-free so check the label on these items.

Liqueurs (also known as cordials):

These are made from an infusion of a distilled alcoholic beverage with added sugar and flavoring agents such as nuts, fruits, seeds, flowers or cream. Liqueurs are gluten-free.

Wine (including vermouth, port and sherry):

Wines are made from fermented grapes or other fruits. There are also fortified wines such as vermouth; port and sherry which include an added brandy or another distilled alcohol. All these wines are gluten-free.

Wine Coolers:

Historically most wine coolers were gluten-free as they were made from wine, fruit juice, a carbonated beverage and sugar. However in 1991 the US Congress increased the excise tax on wine so many producers substituted malt (from barley) for the wine. Any malt-based coolers are not gluten-free.

Ciders:

Alcoholic and non-alcoholic ciders are made from apple juice. Sparkling cider is made with apple cider and a carbonated beverage. Most ciders are gluten-free but some brands may use barley in its production and are not gluten-free. The best bet is to check with the manufacturer to determine if they are gluten-free.

Beer, Ale and Lager:

The basic ingredients in beer, ale and lager include malted barley, hops (a type of flower), yeast and water. As this mixture is only fermented and not distilled, it contains varying levels of gluten and must be avoided. However, a variety of gluten-free specialty  beers are now on the market made from various gluten-free grains such as buckwheat, sorghum, millet and rice.

Note: Always remember that although certain alcoholic beverages can be included in a gluten-free diet, it must be consumed responsibly and in moderation!

Ask Shelley Case is a feature of BeFreeForMe.com. It is published the second Tuesday of each month. Shelley Case is a Registered Dietitian, Consulting Dietitian, Speaker and Author of Gluten-Free Diet: A Comprehensive Resource Guide. Visit Shelley and get more gluten-free tips & info at: www.glutenfreediet.ca

When I was a little girl, my sisters and I would pile into the car with Mom and drive to the Southeastern shore of Massachusetts to go blueberry picking. The sun was always hot, the air was often steamy and the dragonflies were buzzing.

And while my sisters and I filled our buckets with plump and sweet berries, we sang show tunes at the top of our childlike voices while the heat bugs struggled to provide the perfect pitch and harmony, and the dropping of each dark blue berry into our buckets provided a constant tempo.

The day would be long, but the labor of filling up our buckets would be rewarded with kerchiefs full of sweet berries to share on the long ride home to Cape Cod.

In today’s world I don’t have as much time as I did in my youth to spend an afternoon picking blueberries. Ode to the simpler times. But the memories and the fondness described above encourage a childlike beam to appear on my face when I see native berries, all packed up in the flimsy wooden boxes at my local farm stand.

I also love blueberries because they are so versatile. A sprinkle can be a topping for cereal, yogurt, salads or ice cream; they can make a muffin come to life; they are a welcome addition to a breakfast smoothie and they are delicious snack that can easily be eaten by the handful, especially since one cup of blueberries has only about 80 calories.

Little did my Mom know back-in-the-day that we were out picking one of nature’s “super foods” during those summer days of my youth. Blueberries are high in antioxidants, and vitamin A, C and D. The compounds in blueberries have also been found to fight the bacteria that cause urinary track infections, cancer and aging.

This is the time of year when blueberries are at their peak. I love to take afternoon snack break on the outside front steps of my office and enjoy a handful of these sweet plump berries.

Blueberries are a comfort food to me.

I shut my eyes and let their sweetness take me away to the simpler days of steamy summer Cape Cod afternoons, dragonflies, and heat bugs, all the while humming away show tunes of yesteryear… in total and absolute perfect pitch and harmony.

Some people say that eating gluten and allergen-free can be bland and boring. If you think this is true, try spicing up both your recipes, and your life, with fresh herbs.

Fresh herbs are, hands-down, my all-time favorite way to spice up any dish. I am an herb-maniac of sorts. Depending on my mood or fancy I reach for different herbs. A bit of cilantro can add a southwestern flair to any dish, the scent of sage comforts me and makes me think of my favorite gluten-free Thanksgiving stuffing, and the taste of basil makes me think of my Italian grandpa’s specialties. 

This year I decided to plant fresh herbs in containers placed strategically around my terrace and back deck, rather than plant them directly in my garden. I decided to do this so I could enjoy the greenery and scents of the herbs more easily, have relatively low-maintenance terrace gardening, and, most importantly, so I can bring the pots inside and continue to grow some of the herbs throughout the fall, and hopefully even throughout the winter.

Following are the herbs I am growing this year, and my favorite ways of using these herbs:

Basil: My all-time favorite herb. Used frequently in Italian dishes, I am looking forward to using it in making my favorite Classic Pesto Sauce, topping mozzarella and fresh garden tomatoes, and atop a gluten-free margarita pizza. Delicious!

Rosemary: My favorite use for rosemary is to use the woody stems as “kabobs” when I cook up chicken or pork on the grill. Using rosemary stems as skewers infuses the oils of the herb right into the meat while cooking. Amazing.

Dill: I use dill in many of my sauces, dressings, soups and atop fish. I am also looking forward to trying my hand at canning dill pickles this year with fresh cucumbers from my garden. Wish me luck!

Sorrell: I love to toss young sorrel leaves in with my salad greens or crushed on top of soups and stews.

Thyme: A favorite with fish and also as a seasoning for root vegetables such as carrots.

Cilantro: My favorite way to use cilantro is in my homemade salsa. Always a crowd pleaser, and always requested again and again.

Chives: A favorite added to omelets, mashed potatoes, sauces and salad dressings. Chives delicate onion flavor is versatile and makes it an all-around popular herb for many dishes.

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What’s are your favorite herbs, and ways to use them?

Passover is a fantastic time to scoop up some phenomenal gluten-free products at some great prices!

What distinguishes food that is eaten at Passover? During this religious holiday observing the Hebrews’ exodus from Egypt, observers eat matzo instead of bread. They also refrain from eating “chometz” during the weeklong holiday – that includes barley, wheat, rye and oats (plus leavening).

I found a blog, Gluten-Free Nosh, run by a gal named Eve, whose youngest daughter was diagnosed with celiac disease three years ago. In her blog Eve shares how to create gluten-free versions of her family’s favorite and traditional Jewish foods, along with tips and pointers to navigate your way through a gluten-free lifestyle.

Just recently Eve wrote a blog post that includes a comprehensive list of gluten-free foods found during Passover.  Her blog posting is a must read for everyone! So make sure you check it out, and bring it with you during this week’s grocery shopping trip.

P.S. I also am dying to try Eve’s Gluten-Free Matzo Ball Soup recipe.

Thanks Eve for this great blog post!

One of the things that I, and many others, miss the most after being diagnosed with celiac disease or food allergens is the convenience and affordability of quick and easy Chinese Take-Out.

Before being diagnosed with celiac we would call our local Chinese restaurant at least once or twice a month and order up the white to-go containers full of traditional Chinese favorites. 

I miss those take-out days.

What is a celiac in need of Kung Pao and General Tso to do?

Let’s face it… It’s no ancient Chinese secret that Chinese food is not only jammed packed with gluten and other food allergens, but also hits the jackpot when it comes to high calories, sodium, and saturated fat. 

That’s why this Chinese New Years, I decided to give my wok a whirl, sharpen my chop sticks and whip up a few Asian dishes that would put any Chinese restaurant to shame. When I cook up my Asian-inspired dishes, such as Chinese Sesame Broccoli & Beef, I double-dose the health benefits (as well as the cost per dish) by doubling-up the veggies and reducing the amount of meat in each dish.

Join me in making a Chinese New Year’s Resolution to embrace the economical, fresher, healthier and gluten/allergen free benefits of making Chinese dishes right in your very own kitchen.

(Note: For more on the basics of Asian cooking check out this article on BeFreeForMe.com)

Question: Are oats allowed on a gluten-free diet? 

Historically, oats were not allowed on a gluten-free diet for those with celiac disease. The avenin protein in oats was thought to cause the same reaction as the proteins in the gluten-containing grains wheat, rye and barley.  However, many studies over the past 15 years have revealed that moderate amounts of pure, uncontaminated oats are tolerated by the majority of individuals with celiac disease.  It should be noted that a small number of individuals with celiac disease may not tolerate pure, uncontaminated oats. The mechanism triggering this intolerance has not yet been identified. So it is important to check with your doctor and dietitian before adding pure, uncontaminated oats to your gluten-free diet.

To learn more about the safety of oats in celiac disease, read the extensive review by Health Canada.

Remember… Not all oats are gluten-free:
Many commercial oat products on the market are cross-contaminated with wheat, rye and/or barley during harvesting, transportation, storage, milling, processing and packaging. An American study by dietitian Tricia Thompson tested three brands of commercially available oats and found varying levels of gluten contamination. Similar results were reported in two other studies by Hernando and Gelinas. Cross contamination has been the major reason why most health professionals and celiac groups have not allowed oats on a gluten-free diet. Fortunately there are companies in the USA and Canada that produce pure, uncontaminated oats on dedicated fields with dedicated equipment and processed in dedicated gluten-free facilities. The major specialty gluten-free oat companies include:

• Cream Hill Estates
• Gifts of Nature     
• Gluten-Free Oats 
• Only Oats from Avena (Formerly FarmPure Foods)
• PrOatina      
• Bob’s Red Mill

In addition to the above producers, many companies are adding gluten-free oats to their products in items such as granola, snack bars, muffins and breads.  Look for the words on the package label – “gluten-free oats”, “pure, uncontaminated oats”, or “certified gluten-free oats”. Also, the Gluten-Free Certification Organization (GFCO) does certify a number of companies producing and/or including gluten-free oats in various products. The GFCO symbol will be located on the package. The Canadian Celiac Association will be launching a new certification program for pure, uncontaminated oats in early 2010. Products meeting the certification will have the trademark “PAVENA™” on the food label.

Authorities approve oats:
Many health professionals, celiac organizations, celiac research centers and other associations around the world allow consumption of moderate amounts of pure, uncontaminated oats. I have included a detailed listing of the position statements from these organizations in my book Gluten-Free Diet: A Comprehensive Resource Guide.

The Canadian Celiac Association Professional Advisory Board has developed guidelines for the introduction of pure, uncontaminated oats in the gluten-free diet for those with celiac disease.  

Oat’s nutritional value:
A nutritious whole grain, oats are a good source of protein, fiber, iron and B vitamins.  Oats contain two kinds of fiber- soluble and insoluble. The soluble fiber (ß-glucan) can help lower cholesterol and control blood glucose levels. Insoluble fiber promotes regular bowel movements and prevents constipation. As many gluten-free products are frequently made with refined flours and starches and are low in iron, B vitamins and dietary fiber, oats are a healthy addition to the diet.

Where to find Oat recipes:
Gluten-free oats are available as whole oat groats, oatmeal, oat flour and oat bran. They can be incorporated into many recipes. BeFreeForMe.com has many gluten-free oat recipes including Oatmeal M&M Cookies and Orange Oatmeal Granola Trail Mix. Cream Hill Estates also has a great recipe for Muesli Cereal.

Shelley Case, RD
Consulting Dietitian, Speaker and Author of Gluten-Free Diet: A Comprehensive Resource Guide

One sure way I get into the Christmas spirit is by cranking up the Christmas tunes, singing at the top of my lungs, and of course… making some frosted sugar cookies.

Not only does the kitchen get filled with a sweet aroma, but the creative juices get flowing while decorating and designing gluten-free cookies that are not only beautiful, but yummy to!

A fool-proof way to ensure the cookies get cut cleanly and precisely is to chill the dough prior to cutting. I chilled mine overnight, but a few hours in the refrigerator will do the trick. Another trick is to make sure that the cookies are cooled completely prior to frosting.

Following is the recipe for the cookies and the frosting glaze:

Jack’s Gluten-free Sugar Cookies

1/3 cup of butter, at room temperature
1/3 cup of shortening
¾ cup of sugar
1 teaspoon baking powder
¼ teaspoon salt
1 egg
1 tablespoon milk
1 ½ teaspoon pure vanilla extract
2 cups of gluten-free all-purpose baking flour – I used Bob’s Red Mill (Check label for allergens)

Beat the butter and the shortening together in a large bowl for about 1 minute. Add in the sugar, baking powder and the salt. Continue to beat until combined.

Next beat in the egg, milk and vanilla extract until mixed well.

Continue to beat, while adding a bit of flour into the batter at a time. Beat well after adding each addition of flour.

Divide dough into two pieces and wrap well in plastic wrap. Refrigerate for at least 2 hours, or overnight.

When ready to make the cookies, preheat the oven to 375 degrees.

On a well floured surface, roll out one plastic wrapped packages of dough. Roll out to about ¼ to ½”. Using cookie cutters, cut out cookies and place on an ungreased cookie sheet about ½” apart from each other.

Bake for about 6-8 minutes, until edges are just starting to brown. Watch the cookies carefully since they will brown fast! When finished, transfer to a plate or wire rack and let cool. Repeat process with the second package of refrigerated dough.

Let cool completely… if not overnight …. Before frosting!

Icing Glaze

1 box (or a pound) of confectioner’s sugar
3 tablespoons powdered egg whites (found in the baking aisle of the supermarket)
6-7 tablespoons warm water
Food coloring

Several small pudding dishes or paper bowls

In a large bowl, using an electric blender, mix together the sugar, egg whites and the water. Beat for about 6 minutes until mix becomes slightly thickened, and less watery than the start.

Place a bit of the icing in each bowl and mix in food coloring to make the desired colors for the cookies you are frosting. (Note: the more colors you mix up the more creative you will get!)

Spread a super-thin layer of the “base” color (i.e. a snow mans based color would be white) on each cookie using a small spoon or rubber spatula. Let dry completely before adding on other complimentary colors (i.e. carrot orange nose, charcoal colored buttons, red scarf) with a thin tool, such as a tine of a fork. Let dry completely before stacking on top of each other.

How many times have you called a large food manufacturer to ask if a product is gluten-free? And how many times has the customer service line been closed and your questions have been left unanswered?

According to Katie Lay, from General Mills Health and Wellness Division, “One of the most frequent inquiries our customer service department receives is ‘What products are gluten-free?’”.

To assist those of us needing to eat gluten-freely (and easily!), General Mills has created a new website, LiveGlutenFreely.com (yes… available 24/7!), for their customers living a gluten-free lifestyle. Easily navigated, crisp and packed with information, the website’s goal is to help those living a gluten-free lifestyle determine which General Mill’s products are gluten-free, find out where they can be purchased, as well as discover simple and tasty recipes that can be made with many of these products.

My thoughts? This informative website, along with General Mill’s clear and bold “gluten free” wording on the labels of their 200+ gluten-free products is going to be a hit with the gluten-free set. The path (or should I say supermarket aisles) are now clear for those on a gluten-free diet to easily determine which readily available and affordable General Mill’s products are gluten free. It is important to note however, that all of us living a gluten-free lifestyle must always take responsibility to read the ingredient listing, or look for the words “gluten-free” on a product label, prior to purchasing or eating any item. (This is true for any allergen or dietary concern as well).

While on the website I also signed up for the LiveGlutenFreely electronic newsletter containing recipes, and any new gluten-free product information. These newsletters will be sent directly to my inbox every other month. I can’t wait to get my first edition.

Hopefully this website will be the benchmark of how large conglomerate food manufacturers share their product’s gluten-free information.

And to General Mills… thanks.  Your commitment to the gluten-free community has not gone unnoticed!

Be Free!
Kathleen

P.S. See BeFreeForMe’s recipe section for a Sour Cream Coffee Cake Recipe I made  using Betty Crocker Yellow Cake Mix and Cinnamon Chex Cereal… delicious!

When I heard yesterday that Eggo Waffles were in short supply due to flooding damage at one of their manufacturing facilities and repairs to another, my heart, honestly, didn’t even waffle.

I’m loving my Van’s Gluten-free Waffles; and as long as those Eggo-eating folks lego of my Van’s, and don’t leave them in short supply – my gluten free world is good.

But today I heard that canned pumpkin is now in short supply. This, my friends, causes a bit of gluten-free concern, since the Pumpkin Pie is one of the best all-around, gluten-free Thanksgiving desserts.
Pumpkin Pie can be a quick and easy dessert to make gluten-free, especially if you buy a pre-made gluten free pie crust. Pumpkin Pie is also an “I made this from scratch” masterpiece if you decide to tackle making your own gluten-free pie crust.

But what to do if you have no canned pumpkin? No worries. As long as you have access to a sweet pumpkin, the kind found in most grocery store’s produce departments, you can make your own pumpkin puree.

Watch out Libby’s.

Sugar pumpkins, or often called pie pumpkins, are different than the traditional jack-o-lantern pumpkins. First off, sugar pumpkins taste better than traditional jack-o-lantern pumpkins. Also, sugar pumpkins are more “meaty” on the inside, with a thicker pulp-filled shell; while jack-o-lantern pumpkins are hollower.

Making pumpkin puree as a substitute to canned pumpkin is as simple as baking a butternut squash. Below is a quick and easy recipe for making homemade pumpkin puree:

Homemade Pumpkin Puree

Preheat oven to 325 degrees.

Cut a medium-sized sugar pumpkin into small 3”-4” pieces, remove seeds and pith. In a large baking dish, place the pumpkin pieces skin side up in about ¼” to ½” of water.

Place the baking pan in the oven and bake the pumpkin for about 1 hour or until soft. Let cool; then carefully peel away the skin and discard. Place the pumpkin pulp in a bowl and mash with a potato masher, or pulse in a food processor, being careful not to over process.