Be Free For Me Blog

This week’s Friday Favorite on BeFreeForMe goes to a new product that has recently been developed by one of our favorite gluten-free companies – Goldbaum’s…the folks that offer the Gluten Free Ice Cream Cones (that are also Soy-Free, Dairy-Free, Egg-Free, Nut-Free and Peanut-Free too!).

Their new item is a shelf-stable dinner (yes folks… NO refrigeration needed!) that is not only gluten-free, but also free of corn, nuts and soy. The product is also kosher and contains no preservatives.

At first we were a bit leery. A shelf-staple dinner that can be ready in minutes that also tastes good? Is this possible?

And 2 minutes later (the total amount of time it took to cook the Beef Stuffed Cabbage) we discover that not only is it possible – but it’s a reality!

The tomato sauce topping is sweet and flavorful, and the cabbage & filling is just seasoned enough. The portions were hearty and filling, yet there are only 200 calories per package / serving.

These meals are perfect for keeping in your desk or bag for a quick and easy gluten-free meal.

No refrigeration, good taste, convenience, and just 200 calories per meal are ALL the awesome reasons that Goldbaum’s Wonder Meal Beef Stuffed Cabbage is this week’s Friday Favorite on BeFreeForMe.com.

Congratulations Goldbaums!

Want to purchase these meals? Check out this link at Amazon.com: Goldbaum’s Wonder Meals: Beef Stuffed Cabbage – Case of 6

Question:

Now that autumn is here do you have any ideas and gluten-free recipes to help me incorporate more vegetables into my diet?

Answer:

Although summer is over and many of the plentiful vegetables of the season have dwindled in availability from your local farmer’s market and produce stands, fall is an opportunity to discover a whole new array of vegetables.

Three of the most popular vegetable categories of the autumn season include winter squashes, root vegetables and cruciferous vegetables. All three are excellent choices for making soups, stews, side dishes or even as the feature in vegetarian main dishes. Here is a quick primer on autumn vegetables and some gluten-free recipes. Enjoy!

Squash It! Winter squashes are the thick-skinned and bright colored cousins of the thin-skinned and lighter colored goose-necked squashes of summer past. Winter squashes are packed with nutrition, especially Vitamin A, potassium and dietary fiber. Besides the nutritional value of these squashes, winter squashes are a real “keeper” – meaning that they store well due to their thick, hearty skins and can keep fresh in a cool and dark storage location for several weeks.

Some popular varieties include butternut, pumpkin, acorn, and spaghetti squash.  Check out this link for more information about squash.

All these varieties are best prepared steamed or roasted, but they are also perfect additions to soups, stews and purees. A favorite of the holiday season, winter squash dishes are also fragrant while cooking since they pair well with nutmeg and cinnamon.  Some recipes using these squashes include:

Apple Cinnamon Stuffed Squash
Italian Herbed Sauce and Spaghetti Squash
Pureed Butternut Squash Soup

Take Root: Varieties of fall root vegetables include parsnips, beets, carrots, sweet potatoes turnips and rutabagas. These autumn root vegetables are often favored in soups and hearty stews.

Technically, root vegetables are the actual “root” of the vegetable plant that is enjoyed as the edible portion of the plant. Not all vegetables grown underground are root vegetables – many are tubers (potatoes or yams) or bulbs (garlic, onions and fennel).

Root vegetables are also sources of dietary fiber and other nutrients such as Vitamin A. Some recipes including root vegetables include these:

Sweet Buttered Parsnips
Sweet Balsamic Roasted Beets
Orange Sweet Potatoes

Cruciferous! Although the name sounds daunting, examples of some cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, bok choy and kale.  These nutritious vegetables contain disease-fighting phytochemicals (naturally occurring plant chemicals), dietary fiber, vitamins (especially vitamin C) and minerals. For more information about the nutritional composition check out this link.

Studies show consumption of cruciferous vegetables may lower your risk of various cancers.  So make sure to incorporate these healthy vegetables in soups, stews, salads or serve as a side dish. Check out these recipe ideas:

Brussels Sprouts Almondine
Roasted Cauliflower
Cream of Broccoli Soup
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

Isn’t it great when you make a dish that everyone raves about? The type of dish that you wish you made double of so you could have leftovers the following day?

Well, New England Autumn Chicken Cordon Bleu is one of those dishes.

This dish started out as a blank stare into my refrigerator. With “nothing to eat in the house” with the exception of defrosted chicken breasts and a bunch of baby arugula, my mind was telling me to make a simple tossed salad topped with grilled chicken breast… but my stomach was rumbling telling me no.

After all, grilled chicken on a bed of greens is sooo last season.

That’s when I decided that what I really craved was warm, homey, comfort food. A dish that bakes in the oven and fills the kitchen with warm spices; a dish that leaves everyone with their belly full… and a smile on their faces. A dish that is fitting for this season.

So, with a little rummaging through my cabinets and refrigerator I came up with one of my best recipes yet – New England Autumn Chicken Cordon Bleu served with a side of Maple Spiced Butternut. Both recipes follow:

New England Autumn Chicken Cordon Bleu

Delicious served with Maple Spiced Butternut as a seasonal and complimentary side.

4 thin sliced chicken breasts

3-4 ounces of spreadable goat cheese (or 3-4 cheese slices – such as Asiago)

4 Canadian bacon rounds (I use Jones brand)

About 2 cups of Arugula or baby spinach

3 thick cut slices of red onion

½ cup of Craisins

1 tablespoon fresh rosemary, coarsely chopped

4-5 tablespoons olive oil

Salt and pepper, to taste

2 teaspoons of cinnamon

¼ cup of maple syrup

Preheat oven to 350 degrees F.

Place the chicken breasts on a cutting board. Make sure that they are thin sliced. If more thinness is needed, pound with a kitchen mallet.

Place one slice of Asiago cheese on each breast. Top with a slice of Canadian bacon and about ½ cup of the arugula or baby spinach. Roll and secure with a toothpick. Season with the salt and pepper.

In a large skillet, coat the bottom with olive oil, and cook the chicken roll-ups for about 4 minutes each side until browned.

Remove from the skillet and place in a baking dish that has been lightly oiled. Cover the chicken roll-ups with the red onion slices, rosemary and the Craisins. Sprinkle with a bit more salt, pepper and the cinnamon. Drizzle with the maple syrup.

Cover with tin foil and cook for about 1 hour until the chicken is cooked through and the juices run clear when cut into the thickest part of the chicken roll-ups.

Serves 4.

Maple Spiced Butternut

1 large butternut squash

1 teaspoon cinnamon

1 teaspoon nutmeg

2 teaspoons brown sugar

3 tablespoons butter (or substitute for dairy-free)

¼ cup of maple syrup

Preheat oven to 350 degrees F.

Wash and pat dry the butternut squash. Peel the squash and cut into 1-2” cubes. Place in a shallow baking dish and cover the squash with about 1/2” of water. Cover and cook the squash for about 45 minutes to 1 hour, or until it is soft.

Remove the squash from the baking pan and drain very well. Place in a large bowl and add the butter (or alternative), spices and the maple syrup. Toss with a spoon.

Using a potato masher, mash until the squash is soft. Serve hot.

Serves 6.

I rediscovered Shelton’s Turkey Jerk a few weeks back at a large Natural Food trade show.  Amongst all the sweets and treats that lurked at almost every booth, there was a hidden gem awaiting… a snack that is savory and a bit spicy, that is full of protein and tasty too.

Welcome Shelton’s Turkey Jerky!

This gluten-free jerky is made from turkeys raised without antibiotics. And not only are they gluten-free they are also casein-free too. Plus, all of the Shelton Turkeys are free-range. And besides the jerky, Shelton’s also makes other gluten-free items.

I also LOVE the fact that one .5 ounce serving has only 50 calories!

So this Holiday season, enjoy your turkey jerky style and check out Shelton’s for yourself! Congrats to Shelton’s on being selected as this week’s Friday Favorite on BeFreeForMe.com!

Want to buy Shelton’s Turkey Jerky? It’s available on Amazon.com with FREE Super-Saver Shipping! Check out the link here: Shelton’s Turkey Jerky

This Win-It-Wednesday contest on BeFreeForMe is sponsored a delicious and healthy cookie that is perfect for everyone – including those with food allergies, sensitivities and celiac disease.

Not only do I love these cookies, but I also the story behind the cookies. HomeFree cookies are baked with love, and developed by a Mom, Jill Robbins, who understands how important it is for kids with food allergies and sensitivities to feel included during social occasions, where sweet treat are often part of the fun.

HomeFree cookies come in several varieties which are all free of peanuts, tree nuts, eggs and dairy. Most are also free of gluten and are certified by the GFCO.

The varieties that are gluten-free include: Chocolate Chip, Chocolate Chocolate Chip (my favorite!), Oatmeal, Oatmeal Chocolate Chip, and the Mini Vanilla Cookies, which are also 70% organic and can tout a few awesome awards including being a finalist in the Best New Food category at the Natural Products Expo East 2011 (the 2^nd largest natural food show in U.S.) and being the winner of the 2011 Best Snack Award by Shape magazine.

The name of these cookies, HomeFree, is so very fitting for what these cookies are – and for what they stand for. HomeFree make cookies are safe, and without problems for those that are on a gluten-free diet, or are concerned with other food allergens or sensitivities.  These cookies are made in HomeFree’s own dedicated facility free of peanuts, tree nuts, eggs and dairy with allergen sourced and tested ingredients.

HomeFree cookies are also a certified good source of whole grain (trust me… the kids won’t even notice!)  Every cookie (or 6 minis) provides at least ½ serving of the 3 recommended daily servings… amazing for a delicious cookie! Also, all HomeFree products are all natural and non-GMO.

I also like that these cookies come in “mini” sizes… which are perfect for little hands and pack up so sweet in lunch pails.

All these reasons are why I am SO excited that HomeFree Treats is sponsoring the next two week’s WIN-It-Wednesdays on BeFreeForMe.com. Four winners will win a box of HomeFree Gluten-Free Cookies.  Two (2) winner will be chosen from all entries received before Tuesday, November 8, 2011 at 11:59 PM EST and another winner will be chosen from all entries received between Wednesday, November 9 and Tuesday November 15, 2011 at 11:59 PM EST. So make sure you enter to win two times!

How can you win?
Easy!

Reply to this blog (make sure you are a BeFreeForMe member if you want to win) and let us know what variety of HomeFree Cookies sound the best to you (or for your kids!)

Good luck…strive to be on that home free stretch… and… as always…
Be Free!

P.S. Want to Buy? Check out the online store at the HomeFree website!

For those of you that love popped corn you are going to LOVE this week’s Friday Favorite… Mini Pops Air Popped Sorghum Grain … which is similar to a popcorn – but far, far better!

Mini Pops is air-Popped sorghum grain. When this gluten-free grain is exposed to high heat, the water inside the center of each grain heats up and expands causing the grain to explode… just like popcorn. But unlike popcorn, Mini Pops do not have a hull – those aggravating little buggers that get stuck in teeth and your gums!

Mini Pops are fun to eat and delicious too. Just like popcorn, Mini Pops comes in several flavors including Baby White Cheddar, Cutie Carmel Clusters, Hot & Chilly Chili, Itsy Bitsy Chili Cheese, Itty Bitty Butter, Nano Pepper & Herb, Petite Plain, plus my favorite Subatomic Sea Salt.

If you’re not familiar with sorghum it is fifth most harvested cereal grain in the world. Compared to corn it also has less calories, fat and sodium.

Not only are Mini Pops gluten-free, they are also made in a nut-free facility and free of pesticides or genetic modification.

All these popping good reasons are why this week’s Friday Favorite goes to Mini Pops Air Popped Sorghum Grain! Congratulations!

I love Halloween. What a perfect time for a kid – you can dress up to be whatever your little heart desires, troll the neighborhood with your best friends & siblings after dark, and collect a bounty of candy to boot. But when you put the gluten-free diet and food allergies into the mix, the treats collected can often become a trick.

Over the past few weeks I’ve had many BeFreeForMe.com members asking for a gluten-free (or a dairy-free, nut-free, casein-free) Halloween Candy List. So to make things easy for everyone I have found a few websites that list the most popular Halloween Candy and their gluten-free / dairy-free / nut-free / casein-free status.

Please note that some of the lists include candy that is made on the same lines as wheat or other allergens – so use your judgment if this candy should be consumed by your child (or… admit it…. by YOU!)

As always… read all ingredient labels and if you have any questions, call the manufacturer direct!

Here are the lists that I found:

SureFoodsLiving.com – Gluten-free & Allergen-free lists
MyGlutenFacts.com – Gluten-free candy list; Canadian and US lists
Celiac.com – Gluten-free candy list
About.com – Dairy-Free Halloween Candy List
Bay Area Allergy Advisory Board – Has a Peanut/Tree Nut free list; a gluten-free list and a gluten & casein-free list.

Be Free! Peace Out (Yes… I am the hippie in the upper right corner of the photo!)  And a Safe & Happy Halloween to ALL!

Sometimes snacks deserve to be a little sassy. Being a sweet snacking gal can get pretty boring sometimes – and there’s nothing like a little zip to pick up afternoon snack time.

That is why I love the Sheffa Snack Mixes. I’ve been a fan of Sheffa ever since I discovered them a couple years back. They’re the type of snack that you wish you had more of once you get to the bottom of the bag.

Sheffa Snack Mixes are just absolutely delicious and unlike any other savory snack I have ever, ever had. In a (good!) way though, this snack is reminiscent of the “oh-so-unhealthy-pretzel-peanut-corn-chip” snack mixes that are served in glass tumblers at bars across the country. BUT… Sheffa Snack Mixes are a gluten-free version that is also far more healthier, tastier and made with only healthy “good for you”  ingredients.  In fact the tagline for Sheffa is “The Best Earth Can Offer”. My favorite variety is the Zesty Snack Mix, made with Crispy chickpea noodles, roasted corn, and toasted seeds that is seasoned to savory perfection.

The other varieties of Sheffa Snacks  are: Spicy (that dishes out a kick of chili), Tasty (with toasted nuts, seeds, and legumes mixed with sweet raisins, tropical fruits, and a hint of chili) & Sweet (featuring coconut-covered roasted almonds and soy nuts mixed with tangy cranberries, sweet papaya and pineapple).

Savory, sassy and one-of-a-kind… this week’s Friday Favorite goes to Sheffa Snacks. Congratulations on being heads above others in the gluten-free snack category!

Want to Buy? Check out these links from Amazon.com. (Bonus: FREE Shipping on orders over $25.00!)
Sheffa Zesty Snack Mix, 6-ounces (Pack of 3)
Sheffa Spicy Snack Mix, 6-Ounce (Pack of 3)
Sheffa Sweet Snack Mix, 7-ounces (Pack of 3)

This WIN-It-Wednesday contest on BeFreeForMe.com is sponsored by one of my favorite cookbook authors, Robert M. Landolphi.

For years, I have been a fan of Chef Rob, his nickname with the gluten-free set. His first cookbook, Gluten Free Every Day Cookbook is a cookbook I tell everyone on a gluten-free diet to buy. It offers up some easy to make adults and kid-friendly gluten-free dishes that are sure to please.

That is why I was so excited when Chef Rob came out with his second gluten-free cookbook, Quick-Fix Gluten Free.

Just like in his first, Rob’s second cookbook offers some new fast and easy recipes that are perfect for a weekday supper with the family (Chubby Chicken Enchiladas; or Crispy Chicken Fingers with Sweet-and-Sour Sauce, anyone?), for a holiday get-together with friends where you want to spend more time with your guests than cooking (Grilled Mojo Pork Tenderloin and Roasted Beet Salad with Goat Cheese & Candied Walnuts, are just two that I can’t wait to try) or recipes for your ‘sweet side’ (Chocolate-Expresso Cookies, Chocolate & Banana Bread Pudding and even a recipe for Sugar-Glazed Cinnamon Rolls … yum!). This cookbook is packed with tons of recipes that are easy to prepare and sure to please.

All these reasons are why I am SO excited that Chef Rob Landolphi is sponsoring the next two WIN-It-Wednesdays on BeFreeForMe.com. Two winners will win a copy of Robert Landolphi’s new cookbook, Quick-Fix Gluten Free.  One (1) winner will be chosen from all entries received before Tuesday, October 25, 2011 at 11:59 PM EST and another winner will be chosen from all entries received between Wednesday, October 26 and Tuesday November 2, 2011 at 11:59 PM EST. So make sure you enter to win two times!

How can you win?
Easy!

Reply to this blog (make sure you are a BeFreeForMe member if you want to win) and let us know a time saving quick-fix tip or trick that works for you… when shopping, cooking, during housework, at school or work, in the crazy mornings, or in the evenings… anything!  (Me? Lists everywhere keep me on track and on time every day!)

Good luck, remember time is precious… and… as always…
Be Free!

Note: Want to buy Robert Landolphi’s cookbooks? Check out these links on Amazon.com:

Gluten Free Everyday Cookbook

Quick-Fix, Gluten Free Cookbook

I admit that I was at first doubtful that these gluten-free ground concoctions of Super Foods would taste good. I know that incorporating flaxseeds into your diet is a great way to add nutritional benefits to my gluten-free diet, and I like flaxseeds well enough. But to actually get “excited” about a flaxseed based product seemed really, really far-fetched to me… that is until I tasted the Linwood’s products.

The concept is simple. Linwood’s has developed a line of Super Food containing products that are like no others that are currently in the market. They have done this by blending ground flax seeds with different combinations of other ground super foods for an unbelievably tasty and versatile healthy product.

Some of the gluten-free combinations that they have come up with include: Ground Flaxseed and Goji Berries; Ground Flaxseeds, Sunflower & Pumpkin Seeds; Ground Flaxseeds, Walnuts, Brazil Nuts, Almonds & Q10; Ground Flaxseeds, Cocoa, Strawberries & Blueberries; and my favorite, Ground Flaxseeds, Sunflower Seeds, Pumpkin Seeds, Sesame Seeds & Goji Berries. Linwood’s also offers Organic Ground Flaxseeds and other products too.

Since getting my hands on a bag of this super Super Food, I have enjoyed it so much sprinkled on the top of my yogurt each morning. It adds a nice crunchy, sweet boost that makes my ho-hum yogurt into oh-yum yogurt. I can’t wait to get my hands on a few more bags so I can experiment with the recipes on the Linwood website, as well as try some of my own gluten-free recipes.

This week’s BeFreeForMe.com Friday Favorite goes to Linwood’s Flaxseed Blends for the simple reason of making flaxseeds tasty and … actually FUN! (Yes… it CAN be done!).  Congratulations!

Note: Made in Ireland this product is now available in the USA and should be in stores shortly… ask your stores for it your next visit. Until then I’ll be getting my “Linwood’s flax seed fix” by ordering mine on Amazon.com. Here’s the link: Linwoods Sunflower Pumpkin Sesame Flaxseed, 15-Ounce