photo credit: Flickr Laura Appleyard

Since this month is National Celiac Awareness Month, I thought I’d share some tips throughout the month to help you get started on a gluten-free diet. Previously, I’ve shared why I’m gluten-free (and the symptoms of a gluten intolerance or celiac disease) and some tips on how to go gluten-free for the beginner. But even if you’re no longer a newbie, hopefully this information can be a good refresher, and if you have additional tips, please share them in the comments. Many brains together is better than just my little ol’ noggin!

Let’s talk cross-contamination. What is cross-contamination? In this situation, we’re not talking about salmonella cross-contamination – you know, the kind that could happen if you put raw chicken on your cutting board that you subsequently use to cut raw vegetables. Today, let’s discuss gluten cross-contamination.

When otherwise gluten-free food comes in contact with food containing gluten, this is called cross-contamination.

How does this occur? Through a variety of ways. Since everyone has been talking about the not-so-gluten-free “gluten-free” pizza crust at Domino’s lately, let’s use this as an example, even though it takes place in a restaurant. This crust is gluten-free before it is removed from its package. However, once an employee removes it from the package, and sets it on the preparation station where gluten-containing crusts have been placed, that crust now has some gluten on it from crumbs. Furthermore, the toppings were touched by employee’s hands/gloves that were previously touching gluten, and all of the utensils used to move that pizza and cut it into slices were used on gluten-containing pizzas. Chances are, there are quite a few gluten-containing crumbs on that pizza when it’s served to a guest. This pizza has been cross-contaminated. (FYI, many people with celiac disease or other gluten sensitivity react to as little as 20 parts per million. This equates to the smallest of crumbs of bread. Even if a reaction doesn’t occur, damage could still be occurring.) This same cross-contamination situation can happen anytime gluten-containing food and gluten-free food is prepared in the same area – in a restaurant, in a food manufacturing facility, or in your own home.

What can we do about it? How can those of us that need to eat safe, gluten-free food (or provide safe food for our children) ensure that cross-contamination doesn’t occur in our home?

Of course, some of you may opt to remove gluten from your home entirely. This may be due to the fact that most or all of your family has issues with gluten, or there are small children that must eat gluten-free. It does make things easier. Then all that you have to do is read labels and be diligent about what foods you bring into your home to ensure they are gluten-free. Using a company such as Gluten-Free Watchdog can help too, as they run tests on even products labeled “gluten-free” to determine whether they have been contaminated by gluten.

But what about the great many of us that live in “mixed” households? How can we avoid cross-contamination? Here are some tips that work well for me.

- Have a dedicated area for gluten-free items (or if majority of kitchen is gluten-free, gluten items) in your pantry, in your fridge, etc. Label them clearly – especially those gluten-free jars of peanut butter, mayonnaise, and the like. (Don’t want any gluten-y crumbs in your gluten-free condiments!) For certain items like that I use a big permanent marker and write my name on it. If you have young children, putting brightly colored tape around a jar might be a great way to let them know that product is safe for them. Store gluten-free products on a higher shelf than gluten-containing products, so if by chance, a bag spills, the gluten-y crumbs don’t fall into the gluten-free products. Educate everyone in your home so they know where the safe gluten-free foods are and that they need to keep them safe.

- Thoroughly clean counters after cooking, so you won’t have to wonder if a stray crumb is gluten-free or not. Get down to eye level on the counters and inspect. You can also opt to designate one counter or one special area for all gluten-containing food preparation, to make it a bit easier. Other areas to think about cleaning: silverware drawer (notorious collecting crumbs) The drawer below your oven – mine gets crumbs from the oven in it pretty often. Pay attention to other surfaces that gluten-y hands touch – refrigerator handles, backs of chairs, the faucet handle, light switches. And how about that dish towel? Do your kids wash their hands at the kitchen sink? Mine do – and they are not gluten-free. They’re better about actually washing now that they’re older, (I used to have to watch them to ensure they’d do more than a quick rinse and wipe dry.) but still – if there is gluten on their hands after they wash, and then they use the dish towel to dry, that dish towel is contaminated. Also, my family often uses the dish towel to clean up anything from spilled water to milk or crumbs. Normally it goes into the dirty laundry afterwards, but if Mom or Dad aren’t around, the kids use the towel and put it back on the counter. If I wasn’t diligent about replacing that towel ALL THE TIME (we store a lot of clean towels around) I’d end up with gluten (or who knows what, for that matter!) on clean dishes or my hands. We do also use paper towels, (yes, I realize that’s not so green) but you and I both know that some kids (or even adults) will just grab the first thing they see!

- Have separate toasters for gluten-free bread. Gluten-containing crumbs could stick onto the toaster and make their way onto the gluten-free bread. (Alternatively, you can “toast” gluten-free bread in a skillet – I don’t often eat bread, so when I do, I just heat a cast iron skillet with a bit of dairy-free butter or coconut oil and “toast” a slice that way. Delish.) Have separate cutting boards, especially if you ever cut gluten-containing bread on your cutting board. Replace or use separate cookware, mixers, blenders, wooden spoons, rolling pins,  flour sifters, pizza stones, colanders, etc. that previously were in contact with gluten. Some tools can be well-cleaned and reused – like stainless steel cookware, which is non-porous. Tools previously in contact with gluten should not be used if they are plastic, wooden, Teflon, cast iron, or any similar surface that can have small scratches/crevices that cannot be easily cleaned. Even baking pans that have metal seams or small edges that are hard to clean are suspect. Use your best judgment when making a decision about whether to replace or clean a certain tool. Gluten is sticky and likes to hide in these small crevices, so if you know there’s no way you’ll be able to effectively clean it, it’s best to replace.

- Check your spices. Single-ingredient spices (such as oregano, sage, cumin, etc.) should be gluten-free, but read labels on those mixed blends. Also, consider this: did you ever use a dirty measuring cup/spoon to measure out spices, after that measuring cup/spoon was used for flour? This could have contaminating the jar of spices. The same can be said of sugar and other naturally gluten-free baking ingredients – if you used the same measuring cup for the flour and the sugar in the past, it’s best to toss the sugar and buy fresh.

- If you have people in your home that prepare gluten-containing foods in your oven or on your grill (think frozen pizzas on the oven rack, or buns on the grill), you may wish to place gluten-free foods on a piece of foil rather than directly on the oven rack or grill grates, in order to prevent cross-contamination. Also, if you fry foods, be sure you use clean oil to fry gluten-free foods. Never use oil that previously fried gluten-containing items to fry gluten-free foods, as small gluten-y particles could be lingering in that oil and can then stick to your gluten-free food. Bake gluten items on foil or a dedicated baking sheet – not directly on the rack, to keep the oven safe. Teach gluten-eaters to assemble sandwiches, etc. on plates and not directly on the counter – and if possible, assign a designated space for them to prepare gluten-containing foods.

- If preparing gluten items, make sure to thoroughly wash hands your afterwards. If you were handling crumbs or flours, you may want to use gloves or clean with a nail brush as well, otherwise, your hands could contaminate the gluten-free items. Don’t touch any gluten-free foods with hands after handling gluten items. Same goes with utensils.

- Use separate sponges for gluten and gluten-free dishes. Remember how I said that gluten is sticky (What happens when you mix flour and water? You get glue!)? It’ll stick to your sponge, especially if you’re cleaning out a bowl full of gluten-containing sticky pasta or something of that consistency. Then, if you were to use that same sponge on your gluten-free dish, you’ve wiped gluten all over that dish. I have a different-colored ”gluten” sponge for these items, and the family knows to use that when they clean the few gluten-containing dishes that we sometimes use.

- If someone is baking with wheat flour, this can be quite tricky. Airborne flour can stay airborne for many hours, and then can settle on every surface around. It’s best to not use wheat flour in a home where people must eat gluten-free. However, if you do decide to use wheat flour, try mixing the flour outside. If the gluten-intolerant person is mixing the flour, having them wear a mask would be good. Once a “batter” is made, the flour won’t be airborne any longer, and the batter can be brought inside. (I did this with my step-daughter once upon a time, and shared my experience.) Again, use tools dedicated to gluten baking only.

A few other areas you might not think to look for gluten:

- In your pet’s food. I personally haven’t read the labels on cat food – we don’t have cats – but dog food, especially the cheaper stuff, can contain wheat, barley, or oats. My dogs like to give kisses. If they were eating gluten in their food, then they’d be transferring that gluten to my hands (and the hands of the kids). This is something that could be particularly important if your kids must be gluten-free, as they’re more likely to let the dogs kiss them, and subsequently put their fingers in their mouth.

- People kisses are sometimes a problem too. If we’re talking about mouth-to-mouth kisses, and your significant other has recently consumed gluten (even just a beer), then this can potentially make you sick. On that same note, don’t share forks or drink after someone that is eating gluten. There could still be crumbs on that fork, or their drink could be contaminated. And while 99% of us probably never do this, don’t share toothbrushes either.

- Medications and supplements can also contain gluten as a binder. This is a bit more tricky – supplements have gotten better at labeling over the past few years, but most of the time, you’ll have to do research on your medications to ensure they’re gluten-free. Your pharmacist may be able to help you out, and there are some resources out there on the web. I’m hoping legislation passes for the requirement of gluten-free labeling in medications soon!

Yes, gluten can “lurk” in a lot of places in your home. And this does look like a lot of places to inspect. If you’re just starting out, don’t beat yourself up if you miss something. Heaven knows I have! Believe me, though, once you go through and make initial adjustments, keeping your home safe for those who must be gluten-free can become a simple, normal routine. Find what works best for you.

If you or someone in your home has been gluten-free for a while, but there are still gluten-eaters at home, how do you keep cross-contamination from happening? Share in the comments!

Remember cinnamon raisin toast? That warm, slightly sweet slice of bread, swirled with cinnamon and studded with raisins, slathered with butter, made the best breakfast. We didn’t have it often when I was growing up, but it was a treat when it was around. I didn’t realize just how special it was until I went gluten and dairy-free, and could no longer enjoy it.

Then it became another one of those fond food memories, forever tucked away in my brain, pulled out only every once in a while for reminiscing.

Then one day, I decided that I needed to bring back a version of that breakfast treat. I don’t often make or eat breads anymore, but an exception needed to be made for this. But I wanted to make it both full of nutrition and full of that cinnamon-y goodness. I also wanted to make it grain-free, since I feel best when I’m not consuming too much in the way of grains (and subsequently, that also makes it paleo-friendly and lower-carb).

I wasn’t sure the best way to go about making a grain-free bread, but then I remembered the bread I’d made based on AndreAnna’s recipe a while back when I adopted her for Adopt a Gluten-Free Blogger. That recipe used almond butter. The wheels started turning. Could I do the same with this loaf? I started to play around with the batter.

After 3 tries, I got it down. It’s a lovely, hearty little loaf that rose well, had a subtle sweetness packed with cinnamon, and in every bite, a raisin or a walnut. I love that baking with almond butter brings a gorgeous brown shine to the top of the loaf. The slices held together beautifully as well, and were moist – quite a feat for gluten-free baking. I decided to spread a little coconut spread on a slice, heat it up a skillet, and toasted it on both sides. Heaven.

Cinnamon Raisin Walnut Bread (Grain-Free, Dairy-Free, Paleo)

½ c almond butter

1 T coconut oil

2 medium eggs at room temperature

1 t lemon juice

2 ½ T arrowroot powder

½ t salt

¼ t vanilla extract

¼ t baking soda

1 T plus 1 t cinnamon

¼ c Medjool dates, chopped

¼ c raisins

½ c walnuts, toasted and chopped

Preheat oven to 350 degrees. Grease a small/mini loaf pan with coconut oil and set aside. In the bowl of a mixer, blend the almond butter, coconut oil, eggs, and lemon juice until well-blended. Add arrowroot powder, salt, vanilla extract, baking soda, cinnamon and date. Blend again until well-blended. Add the raisins and walnuts and stir in.

Scrape batter into prepared loaf pan. Smooth out on top with spatula.

Bake for 30 minutes or until toothpick inserted in the center comes out clean. Cool completely before slicing.

This post is linked to Slightly Indulgent Tuesdays at Simply Sugar and Gluten-Free.

Quinoa crust pizza (above) is truly gluten-free!

It has taken me a while to gather and organize my thoughts, so I’m a bit behind a lot of others on posting about this very hot topic. I wanted to have an opportunity to understand as much as possible about what was going on, get as many facts as I could, and truly decide where I stood before I mouthed off. I hope that those of you that are fired up about this don’t mistake my silence for acceptance, because that’s far from the truth.

On Monday, Domino’s announced they would start selling a “gluten-free” pizza crust. First of all, I want you to understand that I have opted not to consume this pizza, nor do I recommend that anyone with any gluten issues consume it.

The thing is, this pizza is not really gluten-free, because they use the same ovens, the same pizza cutters, the same utensils, and the same toppings that they use for their regular pizzas. But they do share a disclaimer – this pizza is not recommended for those with celiac disease. (Domino’s says the pizza is safe for people with a mild gluten sensitivity. To me, that seems as though it is only marketed to those who are on a gluten-free diet because it is a trend.) Domino’s certainly isn’t the first restaurant to offer a gluten-free product that was still contaminated with gluten (remember when California Pizza Kitchen attempted a gluten-free pizza?). They’re trying to capitalize on a hot trend. It’s a business. I get that.

But then, the National Foundation for Celiac Awareness posted a statement about their collaboration with Domino’s. They applauded Domino’s efforts to meet the needs of the gluten-free community, but cautioned that the pizza is not safe for those with celiac disease. However, they gave Domino’s their new GREAT Kitchens – Amber Designation.

And that is where I protest.

The idea behind the NFCA’s GREAT Kitchens program is great. The NFCA understands that while many restaurants are jumping on the gluten-free train and are offering or preparing to offer gluten-free items on their menus, most don’t fully understand what it means to serve a gluten-free meal. Alice Bast, the CEO and founder of the NFCA, explains in this press release that most restaurants couldn’t tell you what gluten is, much less how to protect a gluten-free customer from cross-contamination. Most restaurant employees weren’t trained on how to provide a gluten-free meal, and gluten-free customers were left in the dark. Many have visited these establishments, and then wondered why they got sick afterward. Many have stopped eating out as a result. Others, those who are new to the diet or don’t exhibit classic symptoms, thought they were safe, but damage could have been done silently, undermining their health.

The GREAT Kitchens program is supposed work to solve this issue by educating restaurants and certify that they have certain measures in place that ensure a gluten-free meal. There are two “designations” that a restaurant can achieve – the Green designation and the Amber designation. The Green designation is excellent. From the NFCA’s website, restaurants with the Green designation must “have comprehensive training of wait staff, managers and kitchen staff, have verified the gluten-free status of incoming ingredients and have instituted strict cross-contamination controls.” Awesome. Yes. We want this. But the Amber designation? It only requires “ingredient verification and basic training of wait staff and managers.” (Note: that doesn’t include those people in the back actually preparing your meal.) Essentially, a restaurant can still provide a potentially heavily cross-contaminated meal on a regular basis, have a disclaimer, and earn this designation.

In my mind, a “designation” is something prestigious. Something you have to work for. It’s a “stamp of approval” – something that others can rely upon to make decisions. Many people that follow a gluten-free diet instill trust in an organization such as the NFCA. They rely upon them for guidance and information related to their diet. They want an organization such as NFCA to advocate for celiac awareness and the need for things like standardized gluten-free labeling and the disclosure of gluten in medications. So when an organization like this puts their “stamp of approval” on a restaurant, they are supporting that restaurant. They are essentially telling those on a gluten-free diet that this restaurant is “safe”.

Only in the case of an Amber designation, the restaurant isn’t safe. The NFCA gave Domino’s the Amber designation, and then clearly stated that Domino’s isn’t safe for us.

I believe this is a mistake.

Either a restaurant is safe (Green) or it’s not. While almost no restaurants can guarantee 100% safety when there are gluten-containing foods present, many can provide a safe meal with some education and special processes in place. (For instance, Chuckie Cheese is debuting a safe pizza – currently in a test city. Boomerjack’s, a restaurant in my area, uses a separate line and separate trained cooks to prepare gluten-free menu items, and even has a different pattern on the paper so there is no confusion. It can be done.) There is no in-between. It’s like being pregnant – you’re either pregnant or you’re not. You’re not “a little bit pregnant”. Same with gluten-free. A “little bit” of gluten is not okay. Not for anyone that needs a gluten-free diet for medical reasons – regardless of whether they have celiac disease or non-celiac gluten intolerance. There should be no “Amber” designation. A restaurant is either “Green” or it’s not. (A “Red” designation, maybe?!)

The fact that the NFCA collaborated with Domino’s and informed them that they could not market this pizza crust to those with celiac disease was good. The fact that they are endorsing Domino’s and commending them on their efforts is not. I’m not happy with the fact that Domino’s is offering this crust and calling it gluten-free, and I’m not happy with the way the NFCA is handling this situation.

Last night, during an interview with Alice Bast, conducted by Jules Shepard of Jules Gluten-Free (listen to the whole thing here - it’s very informative), Alice Bast stated that she wished that they didn’t have to offer an Amber designation; that every restaurant would “Go Green.” Then Alice, why offer such a designation? Instead, why not just have a “Go Green” campaign? Why give recognition when there is no “job well done?” Just like how putting disclaimers all over something doesn’t eradicate the problem, rewarding restaurants when it isn’t earned doesn’t solve anything.

Truth is, the Amber designation and the disclaimers slapped all over these “gluten-free” crusts only serve to confuse the gluten-free community, and for a lot of reasons. For one, you can’t call something gluten-free when it isn’t gluten-free. This is why the gluten-free community has been pushing the FDA for standardization in gluten-free labeling. You do notice that they call this the “gluten-free crust” – not the “gluten-free pizza”, right? Unfortunately, the average consumer won’t notice.

The NFCA realizes that there is a gross lack of awareness about celiac disease and the damages of gluten – that’s why they were formed. However, even with those people that have been told that they must follow a gluten-free diet, there is still a great deal of misunderstanding about the severity of their disease and the strictness in which they must follow their diet in order to be healthy. Someone new to the diet will see “gluten-free”, and even though their are disclaimers, they assume the product is safe for them. Whenever I think of a situation like this, the average teenager or college-age kid with celiac disease or gluten intolerance comes to mind. They’re at school, with friends or peers, and their friends will want to order pizza. Upon seeing that Domino’s offers a “gluten-free” pizza crust, they either a) don’t read or understand this disclaimer, eat it, and get sick, or b) have to explain to their friends, who are telling them “but it’s gluten-free!” that they cannot eat that gluten-free pizza. Either way, they lose. Bottom line: It’s misleading and dangerous to use the term “gluten-free” when it doesn’t really mean gluten-free.

It’s even more misleading that the NFCA has endorsed Domino’s efforts, perpetuates this lack of awareness, and has given them this Amber designation. But I feel I’ve made my point on that topic already.

Another point of confusion – the disclaimers given by both Domino’s and the NFCA in regards to this pizza crust is that they do not recommend it for people with celiac disease. Trouble is, there are a lot of people out there (myself included) that haven’t been diagnosed with celiac disease, but still must follow a gluten-free diet. Perhaps they have non-celiac gluten intolerance. Or dermatitis herpetiformis. Or autism, or Hashimoto’s, or any number of other auto-immune disorders that have been helped by a gluten-free diet. Even though these people don’t have celiac disease, even a little bit of gluten is not okay. A little bit of gluten can cause misery in a lot of people’s lives, not just the lives of those with celiac disease. (Dr. Alessio Fasano of the Center for Celiac Research issued a statement that speaks to this.) The NFCA is aware and acknowledges the existence of non-celiac gluten sensitivity, but their disclaimers, as well as Domino’s, both specifically address celiac disease, leaving out a huge portion of the gluten-free population.

Ultimately, I feel that the NFCA has let down the core group they say that they support by this move. The NFCA has a mission to support those that must be on a lifelong gluten-free diet. If the NFCA wishes to support restaurants because of gluten-free efforts, they need to do so in a way that can best represent the best of restaurants – those that truly understand what it means to keep food safe for those on a gluten-free diet.

While I’m not totally writing off the NFCA at this point, I’ll just say that my faith has been shaken. There has been a huge public outcry against this move already, and it is my opinion that how the NFCA handles it in the near future will mean the difference between being just a figure head for celiac disease awareness and a real, honest organization with the health and wellness of those who must live a gluten-free lifestyle in mind. I sincerely hope they choose the latter.

Yes, I promised you a chocolate cake over a week ago. I apologize. I considered making the cake once more so I could retake the photo. Then we had an illness in our family, and that didn’t happen. (Thankfully, that family member is on the mend!) And then, this week, there has been a lot of drama about a certain (not-so) gluten-free pizza situation in the gluten-free community. I’ve been a bit distracted. No more excuses though.

Because cake just can’t wait.

Especially chocolate-y, moist, delicate cake with a rich, fudgy, coconut-y frosting.

Most especially when that cake is grain-free, dairy-free, and refined sugar-free, and is a bit more nutritious than most. It also has a secret ingredient. Well, not-so-secret anymore, since I put the ingredient in the title of this post. When serving this to guests (or your kids!), however, you don’t have to tell them about the zucchini. It can be our little secret. Since the zucchini is pureed, there are no detectable little green shreds in the bite of cake. In fact, the texture is rather uniform. And since the cake is a rich brown from the cocoa powder, the green is completely hidden. What the pureed zucchini provides is excellent moisture and a bit of structure. Made alone, this cake would be an excellent “snacking” cake – rich wtih chocolate and not overly sweet, but satisfying.

But frosting makes everything better, right? Lately, I’ve been working on a cinnamon roll recipe, and I’ve been opting to top it with a lightly sweetened coconut butter instead of a sugary icing. I fell in love with that bit of richness, and a light bulb came on - what if I tried to make a frosting using coconut butter? Adding coconut butter and even unrefined sugar alone was too sweet – but with a bit of coconut cream and some starch to thicken it, I had a lovely, spreadable frosting, fudgy and rich. Seriously, I could eat this stuff all by itself. (And I bet with a touch less coconut cream, you could totally make fudge with it. Maybe that’ll be a future project!) But on this cake, it provides that little extra something. It elevates it to “special” – perfect for a birthday celebration, Mother’s Day (hint, hint) or even because you wanted to have something chocolate.

Whatever the reason, you won’t regret this little cake.

Chocolate Zucchini Cake (grain-free, dairy-free, refined sugar-free)

3 T coconut flour

1 1/2 c blanched almond flour

1 t salt

1/2 t baking soda

1/4 c raw cacao powder

1/2 t finely ground coffee (optional)

3 eggs at room temperature

3 T coconut oil, melted and cooled

1/4 c agave nectar or honey

1/4 t vanilla stevia extract

1 t vanilla extract

2 oz unsweetened chocolate, melted

1 c pureed zucchini (I just cut mine into chunks and threw it in my food processor)

Preheat oven to 325 degrees. Grease a 9-inch cake pan.

In a large bowl, whisk together coconut and almond flours, salt, baking soda, cacao powder, and coffee. In a separate bowl, whisk together eggs, coconut oil, agave, stevia, vanilla extract, and melted chocolate. Whisk in zucchini puree. Add wet ingredients to dry and mix to combine well.

Scrape batter into cake pan and spread out evenly. .

Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean. Allow to cool completely before frosting.

Chocolate Coconut “Buttercream” Frosting

1/4 c coconut butter (such as Artisana, or you can make your own)

1/4 c raw cacao powder

1/4 c coconut oil (cool and semi-solid, but not rock-hard)

1/3 – 1/2 c powdered unrefined sugar (I made my own in my coffee grinder with raw turbinado sugar)

1-2 T arrowroot starch

1 t vanilla extract

1 T coconut flour

1/3 c coconut cream (cream from the top of the coconut milk in a can)

Place all ingredients in the bowl of a mixer with a whisk attachment. Mix on medium until well-blended, adding a touch more starch if too thin, and a bit more coconut cream if too thick. If mixture starts to look oily or come apart, refrigerate for a while and re-whisk to get it to thicken properly and set.

Spread frosting over top of cake.

Refrigerate cake until ready to serve.

photo credit: Flickr nathangibbs

Since this month is National Celiac Awareness Month, I thought I’d share some tips throughout the month to help you get started on a gluten-free diet. But even if you’re no longer a newbie, hopefully this information can be a good refresher, and if you have additional tips, please share them in the comments. Many brains together is better than just my little ol’ noggin!

Did you just learn that you should follow a gluten-free diet on the advice of your doctor or nutritionist, either from a diagnosis of celiac disease or gluten intolerance? Or have you simply made the decision to go gluten-free, suspecting gluten may be at the root of your health issues?

Regardless of what brought you to this point, I can imagine you’re running the full gamut of feelings, from happiness, (I finally found a solution to my multi-year battle with illness – it’s not all in my head!) to loss (you mean I can’t eat Grandma’s famous cake anymore?), frustration (there isn’t anything I can eat!), anger (this is mom/dad/the government/modern agriculture’s fault!), to simply feeling overwhelmed. Suddenly, everything you eat every day, from the cereal you have for breakfast, to the bread on your sandwich at lunch, to the beer you enjoy with dinner are all off-limits. What will you eat? How can you do this?

First of all, try to relax. It will seem overwhelming at first. There will be a period of transition – this isn’t something that you will have “down” overnight. For a while, grocery shopping will take longer than it used to. You might stumble and accidentally ingest gluten along the way as you learn. You will grieve your loss for gluten. This all normal. I’ve been there. Even after nearly 3 years gluten-free, I find there are things I didn’t know, have accidentally ingested gluten, and occasionally have bad days related to the fact that I am on a gluten-free diet.

It’s not easy at first, but I can tell you this. It’s all worth it.

And this will get easier.

You’ll feel like there are a lot of things you can’t have. Everywhere you look, there’s something you can’t have. No, you can’t have bread. No, you can’t have that cereal. No, you can’t have your beer. No, no NO.

Kinda makes you want to throw a tantrum, doesn’t it?

Take a deep breath.

Before we get started on that, let’s start with saying YES to something. Yes, you can have fresh vegetables. Potatoes, lettuce, asparagus, bell peppers, cucumbers, broccoli – they’re all gluten-free. Yes, you can have fresh fruit. Strawberries? Peaches? Blueberries? Apples? Yes, yes, and yes - all gluten-free! Yes, you can have fresh seafood and fresh meat (watch for added broths and marinades). You can have plain rice (and dress it up at home), so stock up on that too. How about a dinner of roast chicken, a baked potato, and some green beans with smoky pecans? Or lamb chops with a Mediterranean pepper salad? How about strawberry gelato for dessert? These are all simple, easy-to-make, fresh dishes that are naturally gluten-free. No need to buy expensive special “gluten-free” items or a million flours. You can visit the grocery store (or farmer’s market!) and fill your cart with tons of fresh, unprocessed foods like this and be well on your way to a gluten-free lifestyle.

But what about the food already at home? Yes, you will have to go through your refrigerator, your pantry, and your freezer. Read labels. Toss (or place in a designated section of the pantry for the gluten-eaters in your home, if you’re not ridding the entire house of gluten) the obvious items first – bread, flour tortillas, wheat cereals, crackers, pasta and cookies. The frozen pizzas, the cookie dough ice cream, and the frozen lasagna have to go too. If you used to bake, your flours should go. (I promise, you can learn to bake gluten-free!) Then, start looking at the labels of the remaining processed foods. Look for gluten-containing ingredients: wheat, wheat flour, wheat starch, barley, barley malt, rye, flour (bleached or unbleached), and malt (for a complete list, check out this “unsafe items” list on celiac.com.) If your food contains any of those “unsafe” ingredients, get rid of it (Now might be a great time to start a donation pile for the food pantry!). If you have butter, mayonnaise, jelly, peanut butter, or other condiments around, either get rid of those or mark them with a permanent marker that they are gluten-containing. Don’t eat from them any longer. Why? Because you or your family members previously have used a knife or spoon, scooped some of the condiment out of the container, spread it on their full-of-gluten bread/roll/toast, and then put the knife/spoon back into the jar for more. Crumbs will have gotten inside those jars, “cross-contaminating” them, and making them no longer gluten-free. You can buy separate “gluten-free” replacements and label them with a permanent marker to store in the fridge for the gluten-free eaters. (I’ll share more on cross-contamination of gluten in a future post.)  This will take a bit of time if you have a well-stocked pantry, but will help clear the way for your new gluten-free life.

Now, what will you eat? Start making a grocery list. How about breakfast? Eggs are naturally gluten-free. So are fresh fruit and veggies. So is most bacon (I haven’t found any that contained gluten, but you will want to glance at the label to be sure).  Omelettes are easy and delicious, and you could enjoy those. But what about during the week? There are lots of quick gluten-free breakfast options – gluten-free cereals are in the market, as are snack bars such as LARA bars. Of course, you can always eat non “breakfast-y” foods for breakfast. For me, leftover dinners often are enjoyed for breakfast during the week. Reheating a baked sweet potato and warming up a little almond butter to go on top is delicious. Hard-boiled eggs and fresh fruit often do the trick when on the go. When you’re feeling more adventurous, check out these breakfast recipes for more inspiration.

Lunch? Think salads. Any type of salad is excellent, from the typical lettuce+tomato+cucumber+cheese+meat salad to a cobb salad. Just be cautious of ingredients that are seasoned or marinated, and read labels before eating the dressing. I find that olive oil and red wine vinegar works well if the salad dressing is questionable when I’m eating out. A great many bottled salad dressings are gluten-free, or you can always opt to make your own. Also, leftovers make great lunches. Or you can make wraps – use corn tortillas, large lettuce leaves, or toasted gluten-free waffles to make sandwiches or wraps. Stuff with anything your heart desires – hummus and sliced veggies, leftover roasted chicken, homemade tuna salad, etc.

How about snacks? Personally, I adore nuts and have lots of plain or roasted nuts available for snacking. Just beware of honey roasted nuts – many have wheat starch. You can make your own trail mixes by combining dried fruits and nuts (and even throw in some chocolate chips if you’re feeling indulgent!). LARA bars work well for quick snacks, as do cut-up carrots and celery sticks. Fruit is always a great snack. Gluten-free rice cakes smeared with peanut or almond butter are delicious.

Dinners are easier – at least, in my mind. I made a few suggestions above, or you can always think “one-pot” meals and go for chipotle chicken tortilla soup or a quinoa salad. How about pot roast in the slow cooker? You could make tacos with corn tortillas and homemade taco seasoning. Or stir-fried beef and broccoli! There are even gluten-free pastas out there, should you want some spaghetti or macaroni. For more ideas, check out these gluten-free recipes.

Make a menu plan for a week, and make a grocery list. That way, you’ll be armed with what you know you can purchase before you get to the store. This will help speed up the process. You’ll have to read a few labels here and there, but if you focus on unprocessed foods (fresh veggies, fruits, rice, and meats) then it will help.

You’ll get through this, I promise! And meanwhile, there’s a great community out there to help. I also have shared a lot of my favorite gluten-free blogs on my Blog Love page. Check them out, as there is a wealth of information out there for you!

Of course, there is so much more we can learn from one another. For those of you that are a bit more experienced in the gluten-free lifestyle, what tips can you offer? If you could go back and tell your newly gluten-free self something that would make his/her life easier during this transition time, what would it be?

Today over at The Balanced Platter I’m sharing a healthy, vegan and grain-free cauliflower dish that has lovely creamy “cheesy” qualities to it, without the dairy. All the happiness of comfort foods without those negatives such as intestinal discomfort or lack of nutrients!

Head on over to check it out!

So I had a few minutes the other night, waiting for dinner to finish in the oven, and so I threw together these little babies. I made a small batch (but you could definitely double the recipe!), since I was experimenting, just to see how they’d turn out. They looked promising out of the oven, but they were even more delightful once they cooled. Comforting, sweet (but not overly so), a bit soft, a bit chewy. A perfect little bite after dinner, or to help through a long afternoon.

Of course, this means that other recipes that I’ve promised (like the chocolate zucchini cake pictured here) will have to wait a few more days. You see, I had requests for the recipe after I posted the photo on Facebook, so I went ahead and bumped these to the front of the line. But I promise, the cake will come. Soon. For now, enjoy this simple little treat.

Black Walnut Cookies (grain-free, dairy-free)

3/4 c blanched almond flour

2 T arrowroot starch

1/4 t baking soda

1/4 t salt

1/2 c sucanat, coconut palm sugar, or brown sugar

1/4 c almond butter

1 egg at room temperature

1 t vanilla extract

2 T coconut oil, melted and cooled

1/2 c chopped black walnuts

Preheat oven to 350 degrees. In a large bowl, whisk together the almond flour, arrowroot, baking soda, salt and sugar. In a medium bowl, whisk together the almond butter, egg, vanilla, and coconut oil. Mix together the wet ingredients into the dry until well-blended. Stir in walnuts.

Scoop tablespoonfuls of dough and roll into balls. Place on a parchment-lined baking sheet. Bake for 10-12 minutes or until golden on the edges and bottoms. Allow to cool for 5 minutes on the baking sheet, and then remove to finish cooling on a cooling rack.

Makes 12-14 cookies.

This post is linked to Slightly Indulgent Tuesdays at Simply Sugar and Gluten-Free and Whole Food Wednesdays at Beyond the Peel.

chocolate zucchini cake with chocolate coconut "buttercream" frosting

Disclaimer: I am not a medical professional, and the following is simply based on my thoughts and experiences, as well as experiences of others. Tasty Eats At Home is not a substitute for medical advice and care. If you need medical advice, please seek the advice of a professional.

Lucky you, dear readers: throughout this month, I will be sharing information related to celiac disease and gluten intolerance. (Okay, okay, and soon, the recipe for this cake…)

Why?

May is National Celiac Awareness Month. The National Foundation for Celiac Awareness has committed to increasing awareness of this disease. It is estimated that three million Americans have celiac disease, yet 95% remain undiagnosed. Undiagnosed celiac disease can mean a lot of trouble for someone’s health, including osteoporosis, intense damage to the digestive system, hypothyroidism, and a host of symptoms (explained below) and other health issues. Still others remain undiagnosed because they don’t display classic symptoms, such as Heidi of Adventures of a Gluten-Free Mom, but they suffer in other ways, sometimes from related auto-immune disorders.

In short, awareness is a good thing, and it’s much-needed.

Many of the stories you read related to celiac diagnosis are dramatic. And for good cause. Many times people that suffer from celiac disease go years without a proper diagnosis. They’re misdiagnosed with Crohn’s, with “failure to thrive“, with GERD, with IBS, or are told it’s “normal” or worse, dismissed as if their symptoms are “all in their head.” Fortunately, the medical community is turning a corner and diagnoses are occurring with more regularity than ever, but it’s still a dramatic struggle for many sufferers. Some have been in and out of hospitals, or even near death, before they are properly diagnosed.

In my case, it wasn’t quite so dramatic. You see, I was never diagnosed with celiac disease.

Then why am I gluten-free?

I am gluten-free because I am gluten intolerant. How did I discover this? I started to have a lot of digestive issues in my early twenties. It started as bloating and constipation alternating with diarrhea. I visited my doctors, who prescribed a few things (none of which worked), and then I saw a gastroenterologist. They conducted a few tests, including a celiac blood panel test (at my insistence, as my father has celiac disease – I didn’t know at the time that the blood test isn’t all that accurate). It came back negative – all the tests came back negative. I was told I had IBS and was sent on my way.

Over the next few years, my symptoms got worse. I was exhausted even with adequate sleep. My digestive issues worsened and now included heartburn that couldn’t be remedied by any medication. I’d given up alcohol and coffee, but even eating caused heartburn (so did not eating). I had tingling and numbness and swelling in my hands and feet. Recent bloodwork showed vitamin deficiencies. And I had brain fog. I couldn’t keep on task, at times would space out on the simplest things. Finally, I’d had enough, and in 2009 I opted to do a 60-day gluten-free “challenge” to see if it helped. I felt so much better soon after eliminating gluten from my diet – nearly all of those symptoms vanished. When I reintroduced gluten into my diet on a trial after that 60-day period to “see” what happened, I immediately had those symptoms rushing back – I’d stumble over words when trying to speak, my hands and feet would swell, I’d be exhausted and nauseous and oh, the digestive woes that resulted! I knew gluten was a problem for me, so I’ve stayed away from it ever since.

I didn’t end up with a list of debilitating illnesses, and thankfully, I wasn’t hospitalized before I realized gluten was the culprit. I owe part of that swift realization to my father, as he was the one that endured years of misdiagnosis before he suspected that he had celiac disease (which was later confirmed by tests). Because I knew about this, I had a heads up that gluten might be a trigger for my ailments as well. I feel blessed to have been able to make the necessary changes to my diet before my health got worse.

People decide to follow a gluten-free diet for a variety of reasons. Often, it’s due to a diagnosis of celiac disease. But many other times, such as in my case, people find they have a sensitivity or intolerance to gluten. Discovering this sensitivity or intolerance isn’t always easy. I only discovered my intolerance by eliminating gluten for a while to see if my symptoms abated. In my opinion, this is the best way to truly determine whether gluten is an issue for you. Some of the symptoms gluten can cause include:

- Abdominal cramping

- Intestinal gas

- Diarrhea and/or constipation

- IBS-like symptoms

- Unexplained vitamin deficiencies, such as B-12, iron, vitamin D, etc.

- fatigue or lack of energy

- unexplained weight gain or weight loss

- migraine headaches

- depression

- mouth sores

- joint pain

- GERD

- tingling/numbness in hands or feet

- multiple food allergies/intolerances (evidence of leaky gut syndrome)

- auto-immune and inflammatory diseases, such as lupus, thyroid disorders, Type 1 diabetes, Crohn’s, etc.

There are over 300 symptoms of celiac disease, including some of these (that span across both celiac disease and gluten intolerance) and so many more. Sometimes, gluten can be detrimental to your health without any outward symptoms, or those “traditional” celiac-type symptoms (digestive issues). If you think gluten is causing problems for you, it’s best to get in touch with your doctor to rule out celiac disease. But even if the medical tests come back negative, gluten could still be a culprit. That’s how it happened for me, and I was only able to find out by eliminating it from my diet. Do what is best for your health. (see disclaimer above) You can learn a lot about celiac disease at the National Foundation for Celiac Awareness.

For me, I felt like I was going crazy, like my symptoms were ”all in my head” or that I was just “getting older”. (I went gluten-free at age 29. As far as I recall, that’s not old!) But previous to going gluten-free, I’d focused on becoming healthier – I was eating more whole grains (read: whole wheat!) and lots of fruits and veggies, whole foods, and good sources of protein. And I was getting sicker. Only after determining for myself that eating gluten-free was a good idea did I eliminate many of my symptoms and start to really feel like myself again.

Nearly three years later, I’m feeling much healthier. I’m still healing (I still have a touchy stomach that doesn’t really like a lot of grains, and I’ve gone dairy-free as well), but most of those ugly symptoms are a memory. Sure, I had to make some adjustments. I can’t promise all of it has been easy. It hasn’t. But I wouldn’t have it any other way.

Which brings me to you? Do you, or someone you know, suffer from some of these symptoms? Do you have someone in your family that has celiac disease? (If celiac disease runs in your family, it’s much more likely that gluten may affect you as well!) If so, it’s worth doing some digging, with the help of your doctor, to determine whether gluten is an issue.

Believe me, it’s worth it.

And believe me, you’re not alone.

There’s a lovely gluten-free community out there. The National Foundation for Celiac Awareness is a great place to start and to get information. Since it’s National Celiac Awareness Month, there will be a wealth of gluten-free information shared on their blog. Check back every day for helpful tips, whether you’re a gluten-free newbie or a veteran. Or visit Udi’s Gluten-Free Living Community. This site is completely free to join, and there are Live Chats and forums discussing every topic from gluten-free desserts to how to deal with family and friends who just don’t “get” it.

Or share your stories here. I may not be an expert, but between all of us, we can definitely learn from one another, and help one another along the road to healing.

Thank you for all that you do and for being here to help me along my journey! You guys rock!

Sometimes, dinner (or breakfast, or lunch) just has to be fast. Easy. A no-brainer. And sometimes, you just didn’t adequately plan ahead of time so that you could make this happen. Then what do you do?

This was my story, the evening after I ran Warrior Dash. I came home and scarfed a bit of leftover salad from the fridge, showered to get rid of the 1,000 pounds of mud from my body, and made myself presentable enough to take the kids out for a promised pizza dinner. (Yes, sometimes the kids get junk food.) By the time we got back home, I was suddenly famished (obviously, my salad “snack” wasn’t enough) and craving pizza. I hadn’t made plans for a meal beforehand, since we were taking the kids out. I figured I would rummage something up for myself. Only for some reason, I’d underestimated a) how hungry and b) how tired I would be.

So my “rummaging” turned up some portobello mushrooms that needed to be used up, some eggs, and a few pantry ingredients – tomato paste, olives, and a bit of Daiya cheese I’d stashed in the freezer. I was going to make some sort of pizza, I’d decided. It might not be traditional, but it would be nutritious, easy, and hopefully tasty.

Indeed it was. I had the “pizzas” ready to go into the oven in about 5 minutes (although it took longer than that to allow the oven to heat up) and could relax for a few minutes while they baked in the oven. In less than 30 minutes, and with the few dishes I used already washed (a bonus!), I had dinner – two gigantic portobello pizzas, enough to serve 2 people (with a side salad, perhaps). I paused just long enough to get this somewhat decent photo taken for you before both were gone. And I’m not apologizing for that.

These indeed hit the spot. They were delicious. The portobello provided a lovely, meaty base for the “pizza”, and the olives and seasoned tomato paste gave it the “pizza” flavor I was after. The egg just gave it a delicious, rich sauce, as I only baked it long enough to set the whites, leaving the yolk all warm and runny. So. So. Good.

All of a sudden as I’m writing this, I’m hungry for another one of these. I might have to accidentally-on-purpose make some more this weekend.

Portobello Mushroom Egg Pizza

2 large portobello mushroom caps, stems hollowed out

Olive oil or baking spray

salt and pepper

1/3 c tomato paste

1 t Italian seasoning or pizza seasoning

1/2 t garlic powder

1/2 t onion powder

8-10 black olives, sliced (I used Kalamata)

1/4 c dairy-free cheese (such as Daiya)

2 large eggs

Preheat the oven to 375 degrees. Lightly spray or brush mushrooms with oil and season the insides with salt and pepper and place on a parchment-lined baking sheet. In a small bowl, stir together the tomato paste, Italian seasoning, garlic and onion powder. Spread the sauce over the inside of the mushrooms. Sprinkle olives and dairy-free cheese over. Carefully crack one egg on top of each.

Place baking sheet in the oven and bake for 20 minutes or until eggs are set to your liking. Remove and serve.

Serves 2, or one very hungry person.

Note: You can use any toppings you like on these pizzas. Roasted red peppers, pepperoni, cooked crumbled Italian sausage, ham, jalapenos, artichokes – anything goes!

This post is linked to Slightly Indulgent Tuesdays at Simply Sugar and Gluten-Free.

But this year, I’m going to expand my grilling horizons. Far too often I reserve the grill for cooking meat. Sometimes, I’ll throw a portobello mushroom or two on there, but generally, all of the side dishes are prepared indoors. Well, friends, no more! I’ve decided that nothing is off-limits when it comes to the grill. Vegetables, desserts, salads – they’re all fair game. Okay, beverages might be difficult…but never say never, right?

(Okay, I don’t think my glass of ice water will be used for anything except possibly putting OUT fires on the grill…)

To get this project off on the right foot today, I decided to start with a salad. Since our kale is still growing in full force in the garden, I opted to use it. (A side note: I do love grilling because it reminds me to water the garden in the evenings – the garden is lucky I opted to grill today!) Since I had some apples and grapes that were longing to be used, I thought a waldorf-inspired salad was in order. I made up a quick dressing (using my homemade mayonnaise I made following this recipe) and tossed together the kale, some walnuts, grapes, and celery. And grilled apples.

Yes. I grilled the apples. Ever had a grilled apple? It’s essentially all of the deliciousness of a baked apple, only in a fraction of the time and with the added fun of being outdoors. And it’s a perfect addition to a salad.

That’s it! A super-easy salad that involves no grilling of any meat whatsoever. I’m feeling like my horizons are expanded already, and it’s not even summer!

Kale Waldorf Salad with Grilled Apples

1 large apple, cored and sliced ¼ inch thick

juice of 1 lemon, divided

1 T honey

1 T mayonnaise

1 t Dijon mustard

Pinch salt and pepper

1 large bunch kale, leaves torn

1/3 c sliced celery

¼ c toasted, chopped walnuts

¼ c grapes, sliced in half

Heat the grill to high heat. Meanwhile, brush the apple slices with half of the lemon juice and lightly brush with honey. When the grill is hot, oil the grates and grill the apple slices just until they have grill marks but retain some firmness, about a minute on each side. Remove and set aside.

In a small bowl, whisk together any remaining honey, the other half of the lemon juice, mayonnaise, Dijon mustard, and salt and pepper. Toss the kale leaves with the dressing and coat well – massage with your fingers to really soften up the kale leaves. Add the celery, walnuts, grapes, and apple slices (cut into smaller pieces if you desire) and toss again.

Allow to sit for at least 5 minutes before serving. Salad will last a day or two in the fridge.

Want to win a $25 Sears gift card? For your chance to win, tell me why, aside from the food (which is my favorite part, but not killing the garden comes in pretty close), you love to grill?

This is a sponsored conversation written by me on behalf of Sears. The opinions and text are all mine. Official Sweepstakes Rules.