Be Free For Me Blog

Question: Can you suggest some resources that will help me understand more about celiac disease, gluten sensitivity and the gluten-free diet?

Answer: May is celiac awareness month so it is a great time to highlight some resources, guides, information sheets and articles about celiac disease, gluten sensitivity and the gluten-free diet. Explore and enjoy these links. Print them out. Hang them on your refrigerator or bring them grocery shopping with you. Use them as reference for yourself, and also share them with others in order to spread more awareness, visibility and knowledge about celiac disease.

Basics on Celiac Disease, Gluten Sensitivity and the Gluten-Free Diet: If you are looking for a handout that explains the difference between celiac disease and gluten sensitivity, as well as an overview of the gluten-free diet, nutritional concerns, labeling, resources and helpful links– this guide is for you.

A Quick Reference for Allowed & Non-Allowed Foods for the Gluten-Free Diet: The only treatment for celiac disease and gluten sensitivity is a gluten-free diet. And it can get confusing when it comes to what grains are a “GO” and what grains are a “NO”! All forms of wheat, rye and barley must strictly be avoided, including spelt, kamut, einkorn, emmer, faro, durum, couscous, semolina, bulgur and triticale. Barley malt, barley malt extract, barley malt flavor, brewer’s yeast, malt vinegar, as well as barley-based ale, beer and lager must also be avoided. Here is a more detailed list of foods allowed, to avoid and to question.

Looking for Some Facts about Celiac Disease? This blog post addresses 10 facts about celiac disease that will help you understand the disease and better explain it to others.

What is the Difference Between Celiac Disease, Gluten Sensitivity and a Wheat Allergy? This is one of the most common questions I receive. This blog post addresses facts and pointers regarding each of these conditions to help you understand the differences in these somewhat similar, yet very unique medical conditions.

Nutrition and the Gluten-Free Diet? The gluten-free diet can create challenges when it comes to getting the proper nutrients. This chart provides a quick reference and ideas to improve the nutritional quality of your meals and snacks.

Is the Gluten-Free Diet Healthy for Everyone? Gluten-free foods are popping up everywhere and the gluten-free diet is being promoted for everything that ails you. To separate the “wheat from the chaff” you need to check out the facts in this article.

What’s New in the Gluten-Free World? Although there is still a lot we don’t know about celiac disease, there is a lot we do know, thanks to research efforts across the globe. This article recaps some of what we do know about the disease, as well as some important new developments in the gluten-free world.

Finally, as a dietitian specializing in celiac disease and the gluten-free, my mission has been to provide consumers, health professionals, the food industry, media and others with accurate and practical information. One way I’ve accomplished this is through my book, Gluten-Free Diet: A Comprehensive Resource Guide, now in its 4th edition, 9th printing. In addition, my website www.glutenfreediet.ca, newsletter, blog and Q&A columns – like the Ask Shelley Case column on BeFreeForMe.com feature lots of free information. Happy reading!

http://www.glutenfreediet.ca/ezsignup.php

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

If you’re looking for a new gluten-free chip for dipping, for snacking or for a crunchy side to your lunchtime sandwich you must try Simply 7 Hummus Chips.

With no trans fats, artificial colors, flavors or preservatives – these gluten-free chips are delicious. They come in three flavors: Sea Salt, Spicy Chili Pepper, and Tomato Basil.

What exactly is a hummus chip, you ask? A hummus chip is a perfectly shaped chip that is the perfect shape for scooping up your favorite brand of hummus, dip or spread. The ingredients are simple. And they are made with… chickpeas!

Chickpeas contain tons of protein, fiber and many important minerals. So I love that the very first, and main, ingredient in the Simply 7 chips is chickpea flour.

Chips made with chickpeas… ingenious… and the reason why this week’s Friday Favorite on BeFreeForMe.com goes to Simply 7 Hummus Chips.

Congratulations!

Looking to buy Simply 7 Hummus Chips? Check out these links on Amazon.com:
Simply 7 Hummus Chips, Sea Salt, 1-Ounce Bags (Pack of 24)
Simply 7 Hummus Chips, Spicy Chili Pepper, 5-Ounce Bags (Pack of 12)
Simply 7 Hummus Chips, Tomato Basil, 5-Ounce Bags (Pack of 12)

I just love it when one of my all-time favorite gluten-free brands comes out with new products. Like last Spring when Rudi’s came out with their hamburger and hotdog rolls. THAT was a treat!

That’s why I was so excited after trying the newest edition to  Rudi’s Gluten-Free Breads family of  products: TORTILLLAS!

These tortillas are delicious. Soft, pliable and dying to be wrapped around your favorite fillings.

And if right about now you are thinking to yourself: “What’s the big deal? There are other gluten-free tortillas on the market” – Get THIS! … They come in flavors… yes FLAVORS! Besides the versatile Plain Tortillas, there are also 2 other varieties: Spinach and Fiesta. They all top out at 5 grams of fiber per serving, and are “made with stuff you can pronounce and ingredients you recognize.”

The Fiesta Tortilla is made with whole grains spiced up with bell pepper, jalapeno, onion and garlic flavors. This spicy wrap is calling Mexican food and spice-addicts everywhere. Hola Fiesta!

The Spinach Tortilla is perfect for the veggie lovers in all of us. Pack it with a soft spreadable herbed cheese (or cheese substitute) and layer it with fresh cut veggies; or enjoy sliced turkey, tomatoes and cheddar for a traditional lunchtime treat.

And let’s not forget the Plain Tortilla… although not as fancy and spiced up as the others this wrap is the most versatile of the round-up. I love to make breakfast sandwich wraps… stuffed with egg, ham, and a slice of good old American cheese. A perfect wake-me-up!

I am so thrilled that Rudi’s Gluten-Free Bakery will be sponsoring the next two week’s Win-it-Wednesday’s on BeFreeForMe.com!

A total of FOUR (Yes… 4!) BeFreeForMe members will be selected to win a gift pack of Rudi’s Gluten-Free Tortillas – one of each of the three flavor. Two winners will be randomly selected from the entries received before Tuesday, May 22, 2012 at 11:59 PM EST, and two more winners will be randomly selected to win from the entries received between Wednesday, May 23 and Tuesday, May 29, 2012 at 11:59PM. SO – make sure you enter to win two times!

How can you WIN?
EASY!

Reply to this blog and tell me what Rudi’s Tortilla variety (Plain, Spinach or Fiesta) sounds the best to you, and what you would wrap up in it (Me? I’m sticking with my Breakfast Wrap mentioned above!)

Good luck, Thank you Rudi’s for the wraps and rolls …and as always,
Be Free!

P.S. Also, make sure you check out the campaign that Rudi’s is holding on their Facebook page . It’s called Spread the Bread. When you download a $1.00 off coupon, you can designate what National Celiac Organization you want Rudi’s to donate a $1.00 too. It’s a great promotion – so check it out!

Don’t you just love it when you find out that a company is doing some good? Giving back to the community and recognizing others that are also doing good?

I was smiling from ear-to-ear when I heard about Rudi’s newest campaign in honor of Celiac Disease Awareness Month.

Their campaign is called Spread the Bread (I just love the name!) and the concept is easy:

Rudi’s Gluten-Free will donate $1 to your favorite celiac organization when you download a $1 OFF coupon good towards any Rudi’s gluten-free bread.

It’s simple. Easy. And a win-win for everyone. Talk about spreading around some gluten-free love!

The celiac organizations that you can designate as the recipient of your $1.00 donation include:
Celiac Disease Foundation
Celiac Sprue Association
Gluten Intolerance Group of North America
National Foundation for Celiac Awareness

To get your $1.00 OFF coupon and designate the national organization to be the recipient of your $1.00 donation from Rudi’s, click on this Facebook Link.

On behalf of the gluten-free community – thank you, Rudi’s for this fantastic campaign!

Let’s hear your comments… What is your favorite national celiac organization? How about any local organizations?

It’s tough to find a gluten-free cracker that will be loved by the gluten-free and the non-gluten free alike.

And we all know that some gluten-free crackers are not what they’re cracked up to be. Some out bland. Some are hard. Some are tasteless.

But thanks to Crunchmaster that is not the way gluten-free crackers need to crumble.

Crunchmaster crackers are so versatile. They are great all by themselves, with cheese, with dips and also ground and used as crumbs on chicken and seafood. Many of the varieties are also dairy-free, vegan and sugar-free too.

Crunchmaster Crackers are also made in a certified gluten-free facility. They are made with 100% whole grain, are cholesterol free, low in sodium, low in saturated fat and have no trans fat.

Cheers to Crunchmaster and the fabulous crackers they make…and congratulations on being awarded this week’s Friday Favorite on BeFreeForMe.com. Crunch on!

Want to buy Crunchmaster Crackers? Check out this link on Amazon.com and take advantage of FREE Super Saving Shipping: Crunchmaster Multi-Grain Crackers Gluten Free 20 oz.

This week’s Friday Favorite on BeFreeForMe.com is awarded to Golden Valley Organic Beef Jerky.

If you’re a beef jerky fan you know that most beef jerky contains gluten. There seems to be gluten on every single ingredient label you check. BUT – Golden Valley Organic Beef Jerky is gluten-free! Celebrate gluten-free jerky fans!

Not only is this jerky gluten-free – it also contains no MSG, preservatives, nitrates or artificial ingredients. Another added bonus is that they are made with organic beef, which is fed organic feed, and raised without added hormones.

All good stuff.

I am a huge fan of Golden Valley Organic Beef Jerky. I’ve chatted about Golden Valley Organic products in the past, but never pointed out the fabulous gluten-free beef jerky varieties that Golden Valley has. If you like a basic jerky, the Original is for you, but if you’re looking for a spice, go with the Black Pepper. If a punch of flavor is your thing grab the Teriyaki or the BBQ. And last if you like things sweet, but also a tad spicy…  the Sweet & Spicy variety is a sure-bet.

Please note that not all the products Golden Valley make are gluten-free, so as always, check the labels carefully and look for the gluten-free notation. on the label.

NOTE: The Golden Valley Beef Jerky is available to purchase on Amazon with Super-Saver shipping! Here are the links:
Golden Valley Natural Organic Beef Jerky Teriyaki — 3 oz
Golden Valley Natural Organic Beef Jerky Bar-B-Que — 3 oz
Golden Valley Natural Organic Beef Jerky Original — 3 oz
Golden Valley Natural Organic Beef Jerky Sweet ‘n Spicy — 3 oz
Golden Valley Natural Organic Beef Jerky Black Pepper — 3 oz

Plentils are the new chip that has plenty of good. And none of the not so good.

The newest addition to the Enjoy Life family, Plentils, join their product line-up that are all gluten-free and free from the top most common allergens.

Free of gluten, dairy, soy, wheat, peanuts, tree nuts, egg, fish and shellfish; as well as free of casein, potato, sesame and sulfites. These chips are full of flavor and crunch.

So what are Plentils made of? Lentils of course! And plenty of them. Lentils are a pulse that are low in calories and high in nutrition. They also are high in iron, B vitamins and protein. Talk about a super pulse!

I really like Plentils since they are low in calories and tasty too. That’s why their tagline line is “Better-For-You-Chip”. Only 130 calories and 6 grams of fat per serving, Plentils have 40% less fat than the leading potato chip – Plentils add a nice crunch to lunch or when you need something crunchy to munch. Got that? =)

Plentils come in some fantastic flavors too: Light Sea Salt, Dill & Sour Cream, Garlic & Parmesan and, my favorite, Margherita Pizza. They are just working into grocers across the country, so start looking for them in your area.

But we have a sneak peak of these chips since Plentils is the sponsor of this WIN-It-Wednesday on BeFreeForMe.com! Four (Yes! 4) lucky winners will win a two-pack of these delicious new, Better-For-You, chips.

How can you win?
Easy!

Reply to this blog and tell us your favorite “Better For You” tip or trick. Me? Instead of drinking soda (tonic, pop, etc.!) I drink a splash of juice in seltzer water… delicious and low in calories.

Two (2) winners will be randomly selected from the entries received before Tuesday, May 8, 2012 at 11:59 PM EST, and two (2) more winners will be randomly selected to win from the entries received between Wednesday, May 9 and Tuesday, May 15, 2012 at 11:59PM. SO – make sure you enter to win two times!

Good luck, keep it crunching… and as always…
Be Free!

Note: Want to buy some Plentils for yourself very, very soon? Be the first to get them on Amazon.com as soon as they are available! Check out these links and get them delivered right to your door.

Please note that these the products are not yet available on Amazon.com – but will be soon!

Enjoy Life Plentils, Light Sea Salt, 0.8-Ounce (Pack of 24)

Enjoy Life Plentils, Margherita Pizza, 0.8-Ounce (Pack of 24)

Enjoy Life Plentils, Garlic and Parmesean, 0.8-Ounce (Pack of 24)

Enjoy Life Plentils, Dill and Sour Cream, 0.8-Ounce (Pack of 24)

The Grilled Cheese sandwich is such a comfort food. The oozey, gooey cheese… the perfectly toasted gluten-free  bread that is crunchy & buttery on the outside, and soft & warm on the inside.  Perfection.

But if just the “basic” grilled cheese sandwich has so much perfection going on – what could a little creativity fueled by a bunch of fanatic grilled cheese lovin’ foodies create? Udi’s Gluten-Free Bread, in partnership with Horizon Organic Cheese, has taken on this feat and is sponsoring a challenge among a group of top food bloggers and chefs. The task? To create an original,  unique & delicious Grilled Cheese Sandwich.

First off… I was thrilled that I was asked to compete in this challenge… so thank you Udi’s and Horizon Organics. Secondly, I’ve come up with three Grilled Cheese creations that will each blow your gluten-free griddles off.

Along with the first gluten-free grilled creation listed below, my Prosciutto & Blackberry Grilled Cheese Sandwich with a Balsamic Reduction, I have also created a Cherrywood Smoke Bacon & Date Stuffed Grilled Cheese Sandwich, which is reminiscent of my favorite appetizer of all time (Blue Cheese Stuffed Dates Wrapped in Cherrywood Smoked Bacon) and also a fantastic breakfast grilled cheese creation – a Honey-Apple & Strawberry Grilled Cheesy Breakfast Sandwich.

Thanks to Udi’s Gluten-Free Bread and Horizon Organic Cheese for getting my grill-ative forces moving! Enjoy!

Prosciutto and Blackberry Grilled Cheese Sandwich with a Balsamic Reduction

Who said Grilled Cheese Sandwiches had to boring? This sandwich is salty, sweet and tangy…. All grilled into one. I really stuffed my sandwich with blackberries (since I love them so much) but use fewer or even substitute blackberry preserves. The Balsamic Reduction creates a unique dipping experience!

Ingredients:
About 1 tablespoon butter
2 slices of Udi’s Omega Flax & Fiber Bread (or your favorite Udi’s gluten-free bread)
2-4 slices of Horizon Organic Provolone Cheese
4 slices thin-sliced Prosciutto
10-12 ripe blackberries – or 2 tablespoons blackberry preserves
1/8 cup Balsamic Vinegar
2 tablespoons sugar

Instructions:
Spread 1 tablespoon of butter on one side of each slice of bread. Place one of the slices of bread butter side down in a skillet over medium heat.

Place 1-2 slices of cheese on the bread. Next top with ½ the prosciutto, the blackberries, the remaining prosciutto, and 1-2 slice of cheese.  Top with the remaining piece of bread, butter side up.

Cook for about 6-7 minutes, flipping to ensure each side is golden brown.

While the sandwich is grilling, heat the balsamic vinegar in a small saucepan over high heat. The vinegar will boil quickly, so whisk often to prevent scorching. Add in the sugar little-by-little. Cook, and continue whisking, until the vinegar is reduced by about ½ and is syrupy and thick.

Drizzle the Balsamic Reduction in a fun pattern on the plate. Place the halved sandwich on top. Dip sandwich into the reduction for a tangy dipping experience!

Makes 1 sandwich.

This Grilled Cheese Sandwich is my adaptation of my favorite appetizer, Blue Cheese Stuffed Dates Wrapped in Cherrywood Smoked Bacon. By substituting the blue cheese with Horizon Organic Cheddar Cheese you’ll find cheese that melts beautifully, with a sharpness that mates well with the sweetness of the figs and the smoky bacon.

This is also a perfect appetizer. After cooking cut into bite-sized strips and serve.

Want to see other Grilled Cheese Creations using Udi’s Gluten-Free Bread and Horizon Organic  Cheese? Check out these links:

Prosciutto and Blackberry Grilled Cheese Sandwich with a Balsamic Reduction

Honey-Apple & Strawberry Grilled Cheesy Breakfast Sandwich

Cherrywood Smoked Bacon & Fig Stuffed Grilled Cheese Sandwich

Inspired by my favorite appetizer, Cheese Stuffed Dates Wrapped in Cherrywood Smoked Bacon, this combination takes the grilled cheese sandwich to the next level.

Ingredients:

4 slices cooked Cherrywood Smoked Bacon
2 slices of Udi’s Gluten-Free White Sandwich Bread
About 1 tablespoon of butter, for the skillet
1 ½ tablespoons Fig Butter or Fig Preserves (find this in the jam section of your local grocer)
2 slices of Horizon Organic Cheddar Cheese

Instructions:
Equally spread the Fig Butter equally on each slice of bread.

In a large skillet, heat the butter over medium heat. Once the butter is melted, place a slice of bread Fig Butter side up in the skillet. Top with a slice of cheese. Next top with the cooked Cherrywood Smoked Bacon (halved) and then the second slice of cheese. Place the second slice of bread Fig Butter side down on sandwich.

Cook for about 6-7 minutes, flipping to ensure each side is golden brown and the cheese is melted, ooey and gooey.

Serve immediately.

Makes 1 Fig-licious sandwich.

If you’re like me and you love grilled cheese sandwiches so much that you could eat them for every meal, every day, you need a few suggestions on how to grill them up for breakfast.

This sandwich is sweet, crunchy and packed with fresh strawberries. Love by kids and adults alike, it will soon be a family favorite.

Want to see other Grilled Cheese Creations using Udi’s Gluten-Free Bread and Horizon Organic  Cheese? Check out these links:

Prosciutto and Blackberry Grilled Cheese Sandwich with a Balsamic Reduction

Cherrywood Smoke Bacon & Date Stuffed Grilled Cheese Sandwich

Honey-Apple & Strawberry Grilled Cheesy Breakfast Sandwich

A breakfast sandwich with no eggs? Absolutely! The addition of Honey Apple Butter makes Udi’s Gluten-Free Bread even softer than it already is. Good Morrrnnn-ing, Gluten-Free!

Ingredients:
2 slices of Udi’s Gluten-Free White Sandwich Bread
3 Tablespoons Honey-Apple Butter, plus 1 tablespoon for the skillet (I used Trader Joe’s brand – but any type will do)
About 1 tablespoon of butter, for the skillet
2 slices of Horizon Organic Provolone Cheese (or American)
2 Strawberries – washed, hulled and sliced thin

Instructions:
Spread 2 tablespoon of Honey-Apple Butter equally on each slice of bread.

In a large skillet, heat the butter, plus one tablespoon of the Honey-Apple Butter, over medium heat. Once melted, place a slice of bread Honey-Apple side up in the skillet. Top with a slice of cheese. Next top with the sliced strawberries and the second slice of cheese. Place the second slice of bread Honey-Apple side down on sandwich.

Cook for about 6-7 minutes, flipping to ensure each side is golden brown and the cheese is melted, ooey and gooey.

Serve immediately and start your day off Udi-fully.

Makes 1 delicious sandwich.