Be Free For Me Blog

Question: My child was diagnosed with celiac disease a year ago. Over the summer we found it easy to eat gluten-free with all the fresh fruits, vegetables, outdoor picnics & barbeques. Now that fall is here we are struggling to get into the swing of things, not to mention having to deal with Halloween. Any ideas?

Answer:

Congratulations on the first year of gluten-free living! It has been said that the first year of being gluten-free can often be the toughest. With the change of seasons, there is always a learning curve, as well. Just when you seem to find seasonal gluten-free recipes and dishes that are both gluten-free and delicious – a whole new season of change occurs!

Autumn is a time to enjoy some great gluten-free recipes that hinge upon outdoor family activities & fun. So put on that extra sweater, get out for a walk and enjoy the changing colors of the season. Here are some family friendly activities & recipes to enjoy the autumn season gluten-free plus tips for a safe Halloween. Enjoy!

How ‘bout them apples? The fruit that is most associated with the fall and the change of seasons is the apple.  A portable, affordable and healthy snack, there are many different tasty varieties of apples. To find out more about different varieties of apples and their uses, check out this article. Apple picking is also a great family activity that is inexpensive, fun and yielding of fresh fruit. To find an apple orchard near you check out PickYourOwn.org.

And after you’ve picked your bag, basket or bushel of apples, make sure you check out these gluten-free apple recipes:

Spiced Apple Cake

Apple-Cinnamon Stuffed Squash

Sweet Onion, Cranberry & Apple Bake It’s the Great Pumpkin! Loaded with dietary fiber, Vitamin A and potassium, pumpkins make a healthy addition to your diet. For a great outdoor activity try pumpkin picking! Find your very own pumpkin patch close to your home on this website.

I love that pumpkin picking also leads into other family activities such as pumpkin carving and recipes such as these pumpkin seeds. No time to carve your own pumpkins? Use canned pumpkin for these Flax Pumpkin Squares and these Pumpkin Nut Muffins.

Tailgate Time! Tailgating is a time to cheer on the home team while enjoying time outside with family & friends. Preparing a gluten-free menu can be an easy game plan if you keep the menu options simple and prepare the foods ahead of time.  Some suggestions for gluten-free tailgating recipes that can be prepared ahead of time include: Sweet & Sticky Chicken Drumsticks, Sesame Chicken Skewers and Red Pepper Hummus.

Boo! Gluten-Free Treats for YOU! Halloween treats can often be laden with a lot of tricks when you are concerned with a gluten-free diet.  Make sure that you review all candy label ingredients prior to allowing your child (or you!) to eat. For those items that contain gluten offer to trade the unsafe candy for pennies, nickels or dimes.

Check out the article and links for safe candy lists at “Wish Craft: Keeping Halloween Gluten & Allergen-Free”.

When attending Halloween parties bring along non-food treats such as decorative pencils, markers, stickers, bouncy balls or other small toys – which are all are great alternatives to sweets.

Bakery on Main’s newest addition to their gluten-free line-up is a product I truly love. The True Bar.

And loving these bars so much has prompted me to add my own thoughts onto the phrase “Nothing to hide” True Bar’s  tagline .

My addition: “Nothing to hide… but SO much to seek.”

These gluten-free bars are made with natural ingredients and are a perfect choice for those seeking out a quick on-the-go snack. True Bars are also also a good source of fiber and Omega 3, made with many low-GI ingredients, non- GMO, dairy and casein free. Low in sodium and with no transfat or cholesterol, these bars are also certified gluten free and Kosher Parve.

Chew, yet crunchy, True Bars come in six fun, interesting and tantalizing flavors: Apricot Almond Chai, Walnut Cappuccino, Fruit & Nut, Hazelnut Chocolate Cherry, Raspberry Chocolate Almond and my personal favorite, Coconut Cashew. Nothing boring about these bars!

So seek them out for yourselves and see why this week’s Friday Favorite on BeFreeForMe goes to Bakery on Main’s new Truebars!

Note: Enjoy FREE shipping on the Truebar’s for a limited time. Individual bars or by the sleeve of twelve for a 25% saving!

It’s Wednesday and time for yet another WIN-It-Wednesday! The sponsor of the next two week’s contest is one of my all time favorite snacks… riceworks Brown rice crisps.. and their newest addition… WILD riceworks – a combo of brown and wild rice.

I know by now many of you have had the opportunity to try riceworks® Gourmet Brown Rice Crisps, but if you haven’t tried them yet – or if you haven’t tried the new Wild riceworks…  you really need to!

The reason why I love these crisps so much is because they are a cross between a chip and a cracker. Crunchy and salty enough to replace potato chips, yet firm enough to handle any dip, hummus or piece of cheese – these crisps are rice – and they work!

They also come in six yummy flavors… Sea Salt, Sweet Chili, Salsa Fresca, Parmesan, Tangy BBQ and the new MUST TRY variety –  Wild riceworks.

The flavors have something for everyone… sweet, savory, and salty. Plus they are gluten-free, all natural, have no preservatives or artificial flavors, no trans fats, plus they are vegan and kosher friendly. They taste sinful… but aren’t!

The new Wild riceworks contain all natural whole grain wild & white rice… and has over 12 grams of whole grains per serving. This newest addition to the riceworks family is almost more flatbread-like than the other ricework varieties, so they are perfect for scooping, spreading and stacking your favorite toppings. They also have had a favorable “two-thumbs-up” review from every person I know that has tried them. I encourage you to give them a try!

And if you haven’t done so yet, check out riceworks page on Facebook. They have a great promotion going where folks can “Confess their snacking sins” and get a $1.00 off coupon for a bag of riceworks.

Another nice thing about riceworks® Brown Rice Crisps is that they work with my busy lifestyle. You can find them almost anywhere – Wal-Mart, Super Target, Costco, BJ’s Wholesale Clubs, Stop & Shop, Shaw’s and Pathmark, to name just some of the locations.

Needless, I was thrilled when the folks at riceworks® asked to sponsor the prize package for the next two week’s WIN-It-Wednesday. Six winners (three each week) will each win a gift pack containing 6 bags – one of each flavor, including the new Wild riceworks. Three (3) winners will be chosen from all entries received before Tuesday, October 11, 2011 at 11:59 PM EST and another three (3) winners will be chosen from all entries received between Wednesday, October 12 and Tuesday October 18, 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 your snacking sins (Me? I confess my candy guiltiness… Gummy Bears and caramels!)

Good luck, remember some things (like riceworks) can be sinful but still good for you, and… as always…

Be Free!

With October finally here the trees are taking on a slow but steady tinted grin in anticipation of an explosive vibrant smile of autumn colors. It’s this time of year that my mind gets wandering to one of my favorite places in the world… Quechee, Vermont.

Nestled in the mountains of Vermont, Quechee is the quintessential New England town. The old Yankee feel, quaint country inns and the covered bridges that are speckled across the country side – infamously making their way into memories of my time spent in the Green Mountain State.

One of my favorite places to visit while in Quechee is Simon Pearce Restaurant and retail store, located on the banks of the Ottauqhuchee River in a renovated former linen mill. The restaurant staff is amazing when it comes to finding gluten-free options on their vast menu offerings – most made with local Vermont products and all served on their own hand-blown glass or pottery. And after dining, visiting the glassblowing and handmade pottery workshops below the restaurant and retail shop is amazing.

And oh, how my heart broke this summer when I watched videos of the raging Ottauqhechee taking over this former mill, as well as the covered bridge leading up to the it – all due to the aftermath of Tropical Storm Irene.

But a little over a month later the Simon Pearce Restaurant & retail store is open now.

And although that covered bridge has not yet been replaced – it’s o.k.  New Englanders are use to detours… those unforeseen alternative routes that build spirit and perseverance. The bumpy back road paths that allow history to be woven and make the ultimate destination all the more appreciated.

I am looking forward to taking in the beauty of Vermont this season with a new-found respect. My ultimate destination? The Simon Pearce Restaurant so I can enjoy my all-time favorite meal… Mediterranean Lamb Burger with Rosemary Aioli*. And like the trees covering the majestic Vermont countryside I too will be donning a vibrant smile as I happily ride on those back road paths… one expected bump at a time.

P.S. Want to help the American Red Cross of Vermont and the New Hampshire Valley? Purchase a Commemorative Barre Tealight made by Simon Pearce and $20 will be donated to the organization. As the Simon Pearce website says… “The Barre Tealight: Graceful, unpretentious, and warm…without being the least bit fragile. Just like the spirit of the people of Vermont.”

* Can’t make it to Vermont this year? Make my all-time Simon Pearce favorite at home.

Mediterranean Lamb Burgers with Rosemary Aioli

Mediterranean Lamb Burgers Ingredients:

2 pounds ground lamb

¼ cup sun-dried tomato (chopped)

¼ cup black olives (chopped)

¼ cup chopped basil

¼ cup (or less) olive oil

Salt and Pepper, to taste

Rosemary Aioi Ingredients:

2 cups mayonnaise (Check label for allergens)

¼ cup fresh rosemany (finely chopped)

¼ cup fresh garlic minced

Salt and pepper, to taste

In a mixing bowl, combine all ingredients. Use immediately or place in covered storage and refrigerate.

Mix lamb with tomato, olive, basil, olive oil. Season with salt and pepper. Grill to desired doneness.

Place burger on a roll (I use gluten-free) and spread on top a teaspoon or more of the Rosemary Aioli.

This week’s Friday Favorite on BeFreeForMe.com goes to an all-time favorite snack… Snikddy Baked Fries.

Besides making some darn good healthy snacks, Snikiddy is just an all around super cool company. Co-Founded by a daughter (Mary Schulman) and her Mom (Janet Owings) this Mom-Daughter team set-out to develop a line of delicious and fun snack foods that are also simple, wholesome and real. (On another note, I was totally honored to hear Mary speak last week at the Natural Products Expo East in Baltimore…. WHAT an inspirational woman!)

The Snikiddy snacks are made with all-natural ingredients, are gluten-free, have less fat than regular potato chips, and contain no preservatives or corn syrup.

I love the way they have also expanded their product line over the years. As well as offering the Baked Fries and Baked Cheese Puffs,, they have added their newest addition, Eat Your Vegetables.

The Baked Fries come in several flavors including Cheddar Cheese, Southwest Cheddar, Bold Buffalo, Barbeque, Sea Salt, and my favorite Classic Ketchup.

This weeks’s Friday Favorite goes to a business run by an inspirational woman that provides healthy snack the whole family will love! Thanks Mary!

Want to buy Snikiddy Snacks now? Check them out on Amazon.com Snikiddy All Natural Baked Fries, Classic Ketchup, 4.5-Ounce Bags (Pack of 12)

Yummy, melt-in-your-mouth buttery goodness are some of the words that describe Amy’s new Gluten-Free Shortbread Cookies.

Shortbread Cookies have always, always been one of my favorites. The sweetness. The smooth and pure taste. Shortbread cookies are one of the things I have missed the most since going gluten-free.

That’s why I was so excited that Amy’s has come out with three new Gluten-Free Shortbread Cookies: Classic Shortbread, Almond and Chocolate Chip.

This week’s BeFreeForMe Friday Favorite is a simple and perfect cookie enjoyed all by it’s wonderful self or in your favorite recipe as an ingredient in a scrumptious pie crust.

Thank you Amy’s for duplicating that melt-in-your-mouth goodness… gluten-free! And congratulations for being this week’s Friday Favorite on BeFreeForMe.com.

When I saw the bold-lettered name of Joy Bauer’s New York Times Bestseller I shook my head in total agreement.

FOOD CURES.

And nobody knows better than a celiac that food is powerful. Food can make all well.

And food most definitely can cure.

I’ve always been a fan of Joy Bauer, the nutrition expert on the Today Show. Her upbeat ways and good solid layman-termed nutritional advice make her one of my early morning TV favorites. So when she came out with her new book, Food Cures, I was thrilled to check it out and dig right into more of her common sense nutritional advice…. especially the whole section devoted to celiac disease.

Joy’s easily approachable & implementable realistic advice is apparent in the first few pages of her Food Cures book. Her way of looking at eating  – whether it be eating gluten-free because you have celiac disease; eating sugar-free due to diabetes; or just eating healthier in order to feel and look your best – is simple and straightforward. Some basic tips she gives are to limit the word “diet” in your vocabulary, have faith in yourself, keep food in perspective (I agree! Is it really the end of the world that there are no gluten-free desserts on a menu?) and the best advice I think anyone can give… prepare to feel fabulous (words most celiacs understand oh so very well!)

As well as having a whole chapter just designated to celiac disease, Food Cures also has sections that I read beginning-to-end on losing weight, having beautiful skin, healthy hair and a beautiful smile.  Also, in the book are chapters regarding other ailments that can be “cured” by diet including cardiovascular disease, arthritis, migraine headaches, and more.

I also like the way each chapter is segmented with addressing a 4-Step Program to get you going and keep you on track regarding the different health concerns. The chapter on celiac disease explains in great detail the facts & basics about celiac disease, and then includes grocery lists, meal plans and recipes.

All in all Food Cures is a fantastic reference book, but also an easy read to learn more about the power of food, and fueling your body in a healthy, but realistic way.

All these reasons are why I am thrilled that the team over at JoyBauer.com is sponsoring the next two weeks WIN-It-Wednesday’s on BeFreeForMe.com.

Two LUCKY BeFreeForMe members will each win a copy of Food Cures. One (1) winner will be randomly selected from the entries received before Tuesday, September 27, 2011 at 11:59 PM EST, and one (1) more winners will be randomly selected to win from the entries received between Wednesday, September 28 and Tuesday, October 4, 2011 at 11:59PM. 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 common sense piece of advice when it comes to eating gluten-free, allergen-free, healthy, fat-free, etc… (Me? Plan ahead! Planning keeps the stress level down and the health level of the foods I am eating up!)

Good luck, remember food CAN cure, and… as always…

Be Free!

NOTE: Want to order your own copy of Food Cures? Click on this link to purchase on Amazon.com: Joy Bauer’s Food Cures: Eat Right to Get Healthier, Look Younger, and Add Years to Your Life

With the Fall season here the easy-going schedules of summer are a thing of the past. It seems that as soon as Labor Day is over, my schedule gets super-busy and I am again on the go… running here and running there.

That is why I’m a fan of Gluten-Free Café meals. A quick few minutes in the microwave, and lunch or dinner is done.

One of my favorite varieties is the Pasta Primavera. Featuring rice noodles, along with zucchini, carrots, green beans and red bell peppers tossed with a cheesy sauce. It’s light and tasty and only 270 calories per package / serving.

Convenience on-the-go and tasty gluten-free  choices (other entrée choices include Asian Noodles, Fettuccini Alfredo and Lemon Basil Chicken) are the reasons why this week’s BeFreeForMe’s Friday Favorite goes to Gluten Free Café’s Frozen Entrees. Cheers!

Question:

I’ve heard that whole grains are important but I’m confused about gluten-free whole grains and how to incorporate them into my diet… Please help!

Answer:

Why Whole Grains?

Individuals who regularly eat whole-grains have a lower risk of obesity, lower cholesterol levels and a reduced risk of heart disease, strokes, Type 2 diabetes and certain types of cancers. For those on a gluten-free diet, getting enough gluten-free whole grains can be a bit more challenging. But with a little insight, education, tips and recipe ideas gluten-free whole grains can easily be incorporated into a gluten-free diet and open up a whole new way of eating and good health!

What are Some Gluten-Free Whole Grains?

There are a wide variety of gluten-free whole grains…amaranth, brown rice, buckwheat, corn, Montina™ (Indiana ricegrass), millet, oats (pure, uncontaminated*), quinoa, sorghum, teff, and wild rice. A grain is considered “whole” when it is consumed in a form that includes the bran (or the outer layer and primary source of fiber), germ (or the part that sprouts into a new plant) and endosperm (or the bulk of the seed).

*The majority of commercial oat products on the market are cross-contaminated with wheat, rye or barley which occurs during harvesting, transporting, storing, milling, processing and packaging. The good news is that there are companies in the US, Canada and Europe who produce pure, uncontaminated specialty gluten-free oat products. The North American companies are Bob’s Red Mill, Cream Hill Estates, Avena Foods (Only Oats™), Gifts of Nature, GF Harvest (formerly Gluten Free Oats) and Legacy Valley (Montana Monster Munchies).

The Recommended Amounts of Whole Grains

The new 2010 Dietary Guidelines for Americans recommend that at least half of your grain servings per day should be whole grains.  The Guidelines and Whole Grains Council recommend at least 3 to 5 servings of whole grains per day. The average adult who consumes 2000 calories/day (the amount on the nutrition label), should eat 6 grain servings a day – making at least half of them whole grains. To make things simple and find smart choices, look for the yellow Whole Grains Stamps that have been developed by the Whole Grains Council.

An example of one serving of gluten-free whole grains include:

• ½ cup cooked amaranth, brown rice, buckwheat groats, millet, oat groats, quinoa, sorghum, teff or wild rice
• ½ cup cooked brown rice pasta

Tips for Adding Whole Grains to Your Gluten-Free Diet

The following tips are from the resource “Whole Grains and the Gluten-Free Diet” by Carol Fenster and Shelley Case.

http://www.glutenfreediet.ca/img/WholeGrains2.pdf

• Add cooked buckwheat, oat groats, steel-cut oats, quinoa, sorghum or wild rice to rice pilaf

• Enrich soups with cooked brown rice, buckwheat, oat groats, quinoa, sorghum or wild rice

• Boost nutritional content of brownies, cakes and cookies with ¼ cup cooked amaranth or teff

• Sprinkle cooked whole grains over mixed green salads

• Toss cooked whole grains with gluten-free pasta

• Start the day with a High Fiber Hot Cereal

• Dress cold cooked whole grains with pesto or a zesty salad dressing like this recipe for Quinoa Tabbouleh.

• Blend cooked oat groats or brown rice with black beans or pinto beans in Southwestern dishes

• Extend hamburger patties or meat loaf with gluten-free rolled oats or cooked brown rice, quinoa, amaranth or teff

• Replace ¼ of the cornmeal with teff grains for a cornmeal-teff polenta

• Add cooked amaranth, quinoa or teff to puddings for interesting texture

• Cook hot cereal for breakfast from Ancient Harvest quinoa flakes, Bob’s Red Mill Mighty Tasty GF Hot Cereal, The Birkett Mills’ buckwheat flakes or gluten-free rolled oats

• Use quinoa flakes, gluten-free rolled oats or gluten-free cold cereals and granolas to top fruit crisps

• Choose pasta that is made with quinoa (e.g., Ancient Harvest, GoGo Quinoa) or added  rice bran (e.g., Tinkyada, DeBoles GF Multi-Grain)

• Choose baking flours such as amaranth, brown rice, buckwheat, Montina™, quinoa, sorghum, teff or wild rice because they are ground from the whole grain

• Add cream of buckwheat cereal to homemade breads

• Enjoy popcorn as a nutritious snack

• Choose whole grain crackers (e.g., Mary’s Gone Crackers, Crunchmaster Multi-Grain Crackers)

More Information about Gluten-Free Whole Grains

To learn more about the nutritional composition, cooking tips, recipes, and companies who provide gluten-free whole grains, read “Whole Grains and the Gluten-Free Diet” by Carol Fenster, PhD and Shelley Case, RD.

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

This week’s BeFreeForMe’s Friday Favorite goes to a new product that is made by a trustworthy and well known gluten and allergen-free food manufacturer, Enjoy Life Foods.

The new product…. Drum-roll please….. CrUnChY Chocolate Chip Cookies! I love these cookies because they remind me of the ever-so-popular Chocolate Chip cookies that my Mom use to pack in our lunchboxes.

Crunchy and full of chocolate chips these gluten, dairy and nut-free cookies are packed with a snap!

Perfect for dunking in milk (yes.. they have been tested and hold-up phenomenally well), as a lunch box treat, or even as a midnight indulgence, these Enjoy Life Crunchy Chocolate Chip cookies are a keeper and this week’s BeFreeForMe’s Friday Favorite honoree.

So snap to it and pick-up a package of these crunchy and snappy delights and give them a try yourself!

Want to try these cookies? Buy them on Amazon.com today!  Here’s the link: Enjoy Life Chocolate Chip Crunchy Cookie, 7-Ounce (Pack of 6)