Be Free For Me Blog

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

Looks like Drew Brees, the winning quarterback of Super Bowl XLIV, won’t be on the front of a Wheaties box anytime soon.

Brees is allergic to wheat & gluten, as well as eggs and dairy.

Full of spirit and spunk, this winning quarterback is a role-model in showing those with food allergies and intolerances what can be achieved with determination and persistence.

So I got to thinking… what does a gluten-free, dairy-free and egg-free sports superstar eat? With a little research I found a Sports Illustrated article from January 2007 that details a typical nongame day meal plan that Drew may eat. It looks something like this:

7:30 a.m. Two wheat- and gluten-free waffles or pancakes. Four strips bacon or two links sausage. Side of corn grits or potato hash browns. A peach, pear or four slices of cantaloupe or honeydew.

Mid-morning (postworkout) AdvoCare recovery shake. About 10 ounces and 230 calories, it’s vitamin-packed and high in soy protein. He drinks a second shake in the afternoon after the Saints practice.

2 p.m. Grilled chicken breast or grilled redfish fillet with a side of rice or green beans. Or shrimp and sausage gumbo.

7 p.m. “I love the New Orleans flavor,” says Brees. “We go out a lot.” A typical restaurant order: turtle soup, shrimp rémoulade and fried green tomatoes, green beans, spinach or broccoli. At home Brittany often makes wheat- and gluten-free pasta with marinara sauce, with a soyburger chopped in it. “She’s big on soy products,” says Brees. “I’ll have soy milk, soy yogurt, soybeans.”

9 p.m. XanGo mangosteen fruit-based juice. “I just take it out of the fridge and chugalug three ounces. It’s supposed to have a lot of antioxidants.”

Drew, cheers and congratulations from the whole gluten-free and allergen-free community on your super Super Bowl win!

Just in time for Valentine’s Day, Cherrybrook Kitchen, the Sweet Solution for Food Allergies, and Shelley Case the author of “The Gluten-Free Diet: A Comprehensive Resource Guide” has teamed up to offer BeFreeForMe members a chance to win one of five super sweet solution gift-packs!

The gift-pack includes a copy of “The Gluten-Free Diet: A Comprehensive Resource Guide” . This book has been my bible when it comes to seeking solutions to living gluten-free. It is a must-have for anyone who has been diagnosed with celiac disease.

Also included is a Cherrybrook Kitchen variety pack with six all-natural baking mixes & ready-to-eat cookies that are free of gluten, dairy, peanuts, nuts & eggs! Plus they are vegan, kosher, contain no artificial colors or flavors and they are Feingold Association approved. The six products in the variety pack are: yellow cake mix, chocolate cake mix, pancake & waffle mix, chocolate chip cookie mix, chocolate frosting mix and ready-to-eat vanilla graham cookies.

And just to sweeten the deal even more, Cherrybrook Kitchen is including these bonus items in the prize pack: Two (one blue and one pink) Cup-a-Cake cupcake holders, unique containers that will hold a frosted cupcake in such a way that the cupcake will not move within the container if jiggled or turned upside down; a 28-ounce Cherrybrook Kitchen water bottle, plus a copy of Kyle Dine’s CD, “ You Must Be Nuts” the first music CD that is dedicated to helping children with food allergies by delivering upbeat and catchy music that encourages them to learn about dealing with food allergies in a fun way!

How can you win one of these five (5) super sweet solution prize packs?

Easy!

Reply to this blog and tell us what solution, answer or discovery you have found since being gluten or allergen-free. (Me? Meeting someone else with celiac disease or food allergies turns a stranger into a friend!)

All entries must be received by Valentine’s Day – Sunday, 02-14-10 at 12:00 midnight EST.

Good luck, seek out sweet solutions… and as always,

Be Free!

P.S. Bonus! Until 02-28-10 enter coupon code BEFREE at check-out and get $1.50 OFF each Cherrybrook Kitchen item… now is the time to give these yummy products a try!

When I am on the go & traveling to and fro, I like to grab a handful of Gin-Gin’s Ginger Candies and throw them in my bag.

I love the spicy & fresh taste of the ginger. My favorites are the hard candies or the soft chews since they are wrapped in their own individual wrapper and so easy to transport. But I am also a huge fan of the sweet, yet spicy, crystallized ginger too.

I like the fact that they have a whole gluten-free section on their website, and also offer tons of products like spreads, syrups and sauces… all made with, you guessed it, ginger!

They say that ginger has medicinal purposes. Fondly called the “potion of motion” ginger has been known as a soothing remedy for any type of motion sickness. Ginger has also been linked to helping with nausea, nixing pain and also promoting digestion.

But beware Gin-Gin candies are addictive. Once you try them you’ll be a fan for life.

This week’s WIN-It-Wednesday’s sponsor is Little Bay Baking Company, a company that was started with one simple idea – to produce a gluten-free & casein-free line of products that provide celiacs and others with a gluten or wheat intolerance with foods that “taste like you remember”.

Plus, all of the Little Bay Baking items are also lactose, peanut and nut free too.

The Founder of Little Bay Baking, Helen Sanders, is on a gluten-free diet herself, and understands the challenges of living with food allergies and intolerances. Over the past 30 years Helen has reinvented her family’s favorite baking recipes into gluten and casein free versions so that her whole family, as well as celiacs everywhere can enjoy them.

Some of my favorite baking mixes from Little Bay Baking are the awesome corn bread mix that goes perfect with my homemade chili, and the donut-hole mix that is as good as your local donut-shops when sprinkled with cinnamon & sugar!

The Little Bay Baking Mixes have also been awarded the Celiac Sprue Association Seal of Recognition. The mixes are now available in over 100 stores including Whole Foods and on line at www.littlebaybaking.com. They offer monthly specials (this month the special is 15% off the Yellow Cake Mix) and free shipping on all orders over $30. 

And for those of you that like to cook from scratch, Little Bay also is an authorized distributor of Expandex modified tapioca starch.

For this week’s WIN-It-Wednesday, Little Bay Baking is offering TWO (Yes… 2!) lucky BeFreeForMe members a “Get Acquainted Package” of baking mixes. This sampler includes 1 bag each of Pumpkin Bread, Waffle/Donut, Corn Bread, Yellow Cake, Cookie Bar and All Purpose Breakfast Mixes.

How can you win?!

Easy!

Reply to this blog and tell us what your favorite gluten-free, nut-free, casein-free, etc. family recipe/meals/treats are… (Mine? Pesto… on anything… chicken, pasta, you name it!)

Entries must be received by Tuesday, February 9, 2010 at 12:00 Midnight – EST.

Good luck, Here’s to the favorites… and as always,

Be Free!

Along with finding some fantastic products at my local celiac support group’s winter meeting this past weekend, I also met some fabulous people too. Many thanks again to all of the BeFreeForMe members who came up and introduced yourselves. Your kind words mean the world to me, and make my work (and my world!) a lot more fun!

I wanted to give a special thanks to Amanda for introducing herself to me. Your enthusiasm, support of the Healthy Villi group, and passion to spread the word about celiac disease and give back to others is inspirational!

I just love the bond that all of us celiac share!

Along with meeting new friends, I also found some new (and revisited some old) gluten-free and allergen-free products too. Here is Part 2 of my finds:

Bakery on Main Granola: Made in small batches, crunchy and sweet this granola should be tried! My favorite is the Extreme Fruit & Nut Granola, which is gluten-free and casein-free. Also worth checking out are their granola bars.

Everybody Eats: These guys are from Brooklyn, NY and make pizzas that do their neighborhood proud! Everybody Eats also makes a phenomenal gluten-free baguette that tastes like the “real deal” and sinfully sweet Cinnamon Sticky Buns. All are a must try!

Food Should Taste Good: As always, it is pleasure to see Andrea and her yummy tortilla chips from Food Should Taste Good. My fav is the Olive. Check out their website for delicious recipes, too!

Gluten-Free Naturals: If you are looking for premium baking mixes check out Gluten-Free Naturals. I tried the yellow cake mix, and it was moist and delicious. They also carry bread mixes and corn bread mix.

Pamela’s Cookies and Mixes: A favorite of many celiacs, Pamela’s was a popular booth with their yummy mini-cupcakes! If you haven’t tried them yet, check out Pamela’s Cheesecakes! Cheese-alicious!

Pure Bars: Certified gluten-free, vegan and no refined sugars these bars make a great breakfast or snack. Cherry-Cashew is my favorite!

Woodman’s Of Essex: A New England favorite! Gluten-free clams, chowders, and French fries. And coming soon, a make-it-yourself from home “Chubby’s Original Fried Clams” kit can be sent direct to your door!

Bard’s Beer: Gluten-free and refreshing! It’s been awhile since I had a gluten-free beer, and Bard’s hit the spot! Grab yourself a cold one and enjoy!

GaGa Sherbetter Sherbert: Not quite ice cream, but creamier than regular sherbet, GaGa Sherbetter is just plain ole’ … better! My favorite is the Rainbow. All flavors are gluten-free.

Today was one of those just fabulous days! It was full of gluten-free food, fun and folks!

I just got home from the Healthy Villi Gluten-Free Winter Membership Meeting in Wellesley, Massachusetts. Like many of you, I belong and participate regularly in my local celiac (as well as food allergy) support groups. I love to join in the activities, find support and also meet some awesome fellow celiacs / food allergen-free folks that make my life just so much nicer.

I met so many wonderful BeFreeForMe members today… Thanks for stopping by and introducing yourselves!

Here is a summary of some of fabulous food finds from the exhibits today:

Willoughby’s Muffins: Gluten/Nut/Dairy and Soy-free these muffins are like homemade. Made in a designated gluten-free facility, Willoughby’s may make muffin pans a thing of the past! Buy on-line at EdiblesByJack.com

More Than a Macaroon: Can I say YUM? A must try, these cookies are chewy, gooey and hands-down one of the most addictive cookies I have ever eaten. A family-owned and operated business, with a passion for celiac baking, this cookie company will become a household name in gluten-free households everywhere. Mark my word.

Lola’s Italian Groceria: Craving gluten-free Eggplant Parmigiana, classic Italian Lasagna or a sweet cannoli? Check out Lola’s and have a tray delivered to your house for your next get-together or small party. Delicious!

Glutino: The number of gluten-free items, and the quality and tastiness of the products Glutino’s has in their line-up always amazes me. The pretzels, the cookies, the meals … all delicious and truly some of my all-time favorites.  Thank you Glutino for being the benchmark for gluten-free products!

Ian’s Natural Foods: The products in Ian’s line-up make me secretly wish I was a kid again… but, then again, Big Kids can love Ian’s products too! If you haven’t tried them yet, check out Ian’s Maple Sausage & Egg Wafflewich for a fast & easy breakfast idea!

Riceworks: A favorite of the gluten-free community, riceworks are just so good! Crunchy and tasty, Riceworks gives back tons to the gluten-free community too. Make sure you nominate for your favorite non-profit group for Riceworks Show Us Your Goodness program!

Kettle Cuisine Soups: It’s about 20 degrees over here in Massachusetts so I was so excited to see Kettle Cuisine here at the show today! If you haven’t tried them yet, you MUST! With 10 (yes, TEN!) gluten-free varieties and five that are dairy-free and five that are vegan, this is one of those staple gluten-free items that I always have on-hand. Need to buy? Find out where here. 

Mr. Ritt’s Bakery: A favorite at tradeshows, Mr. Ritt’s carries it all! Breads, cookies and pizza crusts – a favorite gluten-free designation!

Check out more finds from the Healthy Villi Winter meeting tomorrow on BeFreeForMe.com!

One of my favorite ready-to-eat desserts is Kozy Shack Tapioca. I loved this stuff even before being diagnosed as a celiac.

Rich and creamy, with just enough sweetness – I’ll even grab a cup as a morning snack, while checking my emails or planning my day.

And the best part is that all of Kozy Shacks puddings, flans, and gels are gluten-free; as well as manufactured in facilities that are free of peanuts and tree nuts. (However, according to the company website Most Kozy Shack products contain milk, eggs, or other milk derivatives. So they recommend that you read each ingredient statement that clearly states any known allergens.)

My favorite is the 70 calorie No Sugar Added Tapioca… any dessert good for my middle is good for me!

With Kozy Shack, you can have your dessert and diet too!

It’s tough enough to get kids to eat right, but if you add food allergies or celiac disease into the mix the challenge become even greater.

That is why I was more than peas (whoop, I mean pleased!) when I stumbled across the Peas of Mind booth at a local food show a few months ago.

Made by a mom, Peas of Mind Puffets offer a perfectly balanced nutritious meal for growing kids. Puffets are also super easy to prepare, delicious and perfect for lunchboxes and as a grab-and-go or hand-held meal. The Puffet’s come in six fabulous flavors; three of them are gluten-free (Eat Your Greens, Carrot Risotto and Black Bean Polenta) and two are dairy-free (Mamma’s Pasta & Dalai Lentil).

Although packed with nutrients that are fit for kids, Puffets are also a hit with adults looking for an organic & healthy snack or side dish. They are perfect accompanied with a cup of fresh homemade steaming soup or a crisp from the garden salad.

Peas of Mind also make Veggie Wedgies, which are baked crispy French fries made from real vegetables! Ingenious & delicious! The baked carrot fries, baked cauliflower fries, baked apple fries and the baked broccoli fries are a wonderfully sneaky way to get veggies into your little ones tummies. Containing all organic & vegan ingredients, these fries are packed with vitamins and nutrients – not oil and sodium like regular French fries. They are also gluten, dairy, egg, and soy free.

And at only 20- 25 calories and zero fat per serving, one taste of the Veggie Wedgies had this calorie conscious big girl asking, “Can I super-size that?”.  Again, here is another Peas of Mind product that’s made with kids in mind, but perfect for adults too. 

The convenience, organic and natural ingredients, and the way the vegetables have been snuck into these delicious gluten and allergen-free products makes me happy to have Peas of Mind as this weeks WIN-It-Wednesday sponsor. One lucky winner will be the recipient of a Peas of Mind FREE Coupon gift pack redeemable for various Peas of Mind products!

How can you WIN?

Easy!

Reply to this blog and tell us how you get your kids, yourself, and/or your family to eat or be healthier. (Me? I try to buy local produce and dairy as much as I can… it’s fresher, taste better, and it’s better for the environment & local economy too!)

All entries must be received by Wednesday, February 3, 2010 by 12 Midnight EST.

Good Luck, Be sneakily healthy, and as always…

Be Free!

I love to have a little sweet snack here and there. But sometimes, I don’t have the time to bake or go shopping for gluten-free desserts. This is when Jell-O puddings jump into my day!

The convenience of the pudding cups (my favorites are the fat-free 100 calorie packs) make anytime be dessert-time. I like that I can throw a gluten-free pudding cup in my lunch cooler and enjoy a little sweetness in my day, almost effortlessly.

The convenience of a sweet and tasty dessert-on-the-run (almost guilt-free too with only 100 calories!) is why this weeks Friday Favorite honors go to Jell-O Pudding cups.

Note: To see the gluten-free labeling statement from Kraft Foods (the manufacturer of Jell-O) click here.