Tag Archives: cooking

Gluten-Free Holiday Survival Guide

16 Dec

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Despite the snow covered trees, glittering lights, smoke from the chimneys and the overall sense of Holiday spirit that store fronts and houses display, for people living gluten-free there is usually a little bit of gluten-free gloom that hangs over the Holiday season. Don’t get me wrong, we are far from gluten-free grinches, but we cannot deny the nagging sense of anxiety that takes over when considering all of the ways that gluten can complicate even the simplest of Holiday celebrations. Your work may host a Holiday party, you may be staying with extended family members during the Holiday season, there may be a slew of dinner party invitations in your inboxes (or mailboxes if you are classic like that). Don’t let the Holidays overwhelm you! This Gluten-Free Holiday Survival Guide should help make the Holiday season gluten-free and stress-free.

1. Traveling

Regardless of your destination, taking the time to plan for traveling gluten-free can save you a lot of time and hassle when you are en route. Whether you are road tripping your way to Grandma’s house or flying to Cabo for a sunny Holiday getaway, these tips will help keep hunger pangs at bay.

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Download Find Me Gluten Free  

Find Me Gluten Free is an app for smart phones that takes your current GPS location and generates a list of gluten-free dining options ear your location.  The list includes reviews (many written by me!), menus, phone numbers and directions to restaurants that offer gluten-free options.

I know some of you may be thinking, “I know my hometown through and through, trust me there is nothing gluten-free,” but a lot can change in a year! Gluten-free products and menu-options are on the rise. In 2012, Time magazine listed “gluten-free” as one of the Top 10 Food Trends of the year and the projected growth of the gluten-free product market (currently at $4.2 billion, is $6.6 billion by 2017 (statistics from Packaged Facts).

You can use this app to find places to eat while on the road. When you have to stop for gas and a snack you may not know the area well which is where Find Me Gluten Free can be a huge help.

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Pack Snacks

Speaking of stopping for a snack…when flying or driving it is important to pack snacks, especially for long flights. About a month after being diagnosed with Celiac I hopped on a plane for a trip to Italy. Being new to the gluten-free lifestyle, I didn’t realize that the plane would have close to zero gluten-free options on board. Needless to say, by the time I landed in Rome, I was starving!

In my recent experiences traveling, there are usually gluten-free options on the flight menus but they are not always in stock or they are not very filling and/or not very nutritious. You don’t want to rely on a bag of potato chips to hold you over for 8+ hours while traveling.

What are some great snacks to pack? Here are some of my favorites:

▪   KIND Bars –  jammed packed with protein, fiber and other nutrients,  easy to eat and convenient to pack. Check out my post here.

▪   Pirate’s Booty — yummy and sold in small, individual servings (great for throwing into a bag or purse).

▪   Glutino Pretzels –  if the plane has hummus you can use your own pretzels! You can also grab the chocolate covered or yogurt covered pretzels offered by Glutino.

Call Ahead

If you are flying this Holiday season make a call to the airline and ask about their gluten-free options. Sometimes websites are not up to date or the information is not true for all of the flights the airline offers. Calling and talking to the airline company about your options while in the air is the most reliable way to get information about gluten-free options. You can read about my nightmare airline experience here.

Get Everyone Onboard (pun intended) 

If you are traveling with family or friends, make sure they are onboard about the gluten-free thing. It is easier to just bring it up at the start of the trip rather than wait until everyone is hungry and searching for a place to grab a bite. If your travel-mates know beforehand that stopping at Pizza Hut is not really an option for you, you won’t have to veto their glutinous choices! Be open and honest about what kind of pit stops will work for you.

2. Attending Dinner Parties 

There are many strategies you can use when attending a dinner party and which one you choose has a lot to do with the context of the party. Is it hosted by a close friend? A new friend? A friend of a friend? A neighbor? My go-to approach for attending a dinner party is a 3 step process.

  1. Call/email/text/Facebook message the host and ask what they are serving
  2. Disclose that you are gluten-free and what thats means
  3. Offer (by offer, I clearly mean insist politely) to bring a side-dish or a dessert.

Approach the chat with the dinner party host as conversational. Your goal isn’t to make the host change their menu or make everything gluten-free. The goal of the conversation is to figure out if there are any gluten-free dishes so you can plan accordingly.

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When you bring a side dish, make sure it is something quasi-filling because it may be all you end up being able to eat. I suggest a quinoa dish (here is my favorite recipe). When it comes to dessert, I suggest baking mini-gluten-free cupcakes (my Tiramisu cupcake recipe is always a hit at parties, check it out!).

Lastly, I suggest eating a little bit of food before heading over to the party. Gluten-free pro-tip? Never go anywhere truly hungry!

3. In-Laws/Extended Family

Does the word “In-Law” run shivers down your spine? Sometimes the idea of being a burden to the in-laws during the Holidays, especially for a new couple, is quite unnerving. What if you ruin their family traditions? What if you are that girl, the one who refuses to eat anything made by the family? Take a breath. Being gluten-free, for people with Celiac or gluten-intolerance, is not fleeting. This will be your reality at Holidays for years to come so it is best not to beat around the bush. Don’t down play how important being gluten-free is to you, just be open and honest about it. In most cases, people will be accommodating even if it does take them a while to truly understand what it means to be gluten-free.

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I have heard so many of my readers tell me that extended family members “just don’t get it” or are “unsupportive” or think that being gluten-free is a cry for attention or a fad diet. I don’t have any magic words of advice to fix that. It happens to all of us. You need to be patient and understanding even if the people you encounter are not. Remember, for most people the idea of being gluten-free is quite literally out-of-this-world-weird. So many cultural and religious traditions center around wheat (as an Italian and growing up in a Catholic household I can personally attest to this). It will take some time for people to accept the gluten-free lifestyle but if you are persistent, patient and willing to answer the questions people will inevitably have, they will come around.

4.Traditions

Here is where you may have to get a bit creative. Some family traditions may not be gluten-free friendly which means you will likely need to make some changes to your tradition or make a new tradition altogether. Check out my post about tweaking holiday traditions. If you or your family aren’t quite ready to make changes to family traditions for the gluten-free diet (maybe you are newly gluten-free and aren’t sure it is for you, maybe your family is still adjusting etc.) then take the time you need! Christmas will come around again next year, you can always make changes for future years. I had been diagnosed with Celiac Disease for four years before my Italian family made a complete transition to a gluten-free Christmas. We spent a few years trying to just add a gluten-free option but eventually  decided to make the entire dinner gluten-free since so many of my family members are now gluten-free. You can read about the Bonaduce transition from classic Italian Ravioli to gluten-free “roliolis” (a hybrid lasagna ravioli dish) here.

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There is no doubt that being gluten-free around the holidays can be a challenge but the most important piece of advice I can offer is to be graceful about being gluten-free. Take the Holidays in stride, be persistent and protect your health. Being an easy-going guest is not worth getting physically ill. By being open to talking about gluten-free options and your needs you can absolutely be gluten-free gracefully.

Have a great Holiday season!

Safe travels,

CC

Food Stars Go Gluten Free

18 Aug

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With Restaurant Week upon us in Washington DC I can’t help but think about how far the restaurant industry has come in the past few years when it comes to serving gluten-free customers!  Between the increase in demand for gluten-free products from the celiacs, the gluten intolerant and the fad dieters to the efforts of nonprofits like National Foundation For Celiac Awareness, Celiac Disease Foundation and the Gluten Intolerance Group, people living gluten-free can enjoy the delicious foodie culture that has spread across the country!

Which star chefs and popular restaurants have joined the gluten-free bandwagon? A lot!

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Two old school Food Stars, Mary Sue Milliken and Susan Feniger, offer a full gluten-free menu at all of the locations of Border Grill.  Milliken and Feniger starred in 396 episodes of Too Hot Tameles on the Food Network. Mary Sue also competed and was the first runner up in Top Chef Masters Season 3. Check out my pictures from my most recent visit to Border Grill in Downtown Los Angeles.


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Fish tacos with jicama, grapefruit, jalapeño aioli and avocado 

If you are a fan of the Food Network then you are probably familiar with Stacey Poon-Kinney, one of the final five contestants on The Next Food Network Star. Her restaurant, The Trails Neighborhood Eatery was also featured on an episode of Restaurant Impossible back in 2011. Poon-Kinney offers an extensive gluten-free menu at her restaurant including gluten-free pancakes, which, in my experience, are rarely offered at restaurants!

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Another star making delictable gluten-free offerings: Iron Chef  and restaurant owner Jose Garces. My favorite of the Garces Group restaurants is Distrito, a modern Mexican restaurant in Philadelphia. In addition to offering glutne-free options, this incredibly popular eatery can satisfy any top-notch foodie’s palate! Distrito has been trained by NFCA’s GREAT Kitchens.

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Jose Garces also had his restaurants Amada, Chifa and Tinto trained by GREAT Kitchens.  His illustrious Garces Trading Co restaurant offers a formal gluten-free menu. Here are some of the pictures from my most recent visit to Distrito!

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Stephen Starr, another wildly successful restauranteur and winner of Restauranteur of the Year by Zagat and Bon Appetit, has several restaurants that have been trained by GREAT Kitchens and offer gluten-free menus! During my last visit to Philadelphia I stopped by El Rey and enjoyed  a beautiful modern twist on a chille relleno smothered in a walnut sauce and stuffed with dried fruit, walnuts and ground beef.

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About a year ago a friend asked me how I could possibly consider myself a foodie given that I can’t eat most of the food offered by the most acclaimed chefs. Fact of the matter is, the gluten-free lifestyle is becoming more and more common. Restaurants have a financial incentive to cater to the gluten-free community because this particular foodie-niche happens to be an incredibly loyal customer base. When a restaurant makes a commitment to offering safe gluten-free options to its customers the gluten-free community talks about it. Apps like Find Me Gluten Free guide people living gluten-free directly to the doors of restaurants with gluten-free menus. When it comes to gluten-free customers, a gluten-free menu or a GREAT Kitchens logo on your restaurant door attract customers that will keep coming back.

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The gluten-free customer base is loyal and hungry so when chefs like Mary Sue Milliken and Jose Garces offer something gluten-free they are pretty much guaranteed a huge influx of new customers.

Next on my list of places to try? One of the newer Stephen Starr restaurants, Le Diplomate in Washington DC! To my fellow Washingtonians, enjoy Restaurant Week! Remember to ask the necessary questions to avoid cross-contamination while dining out! Check out this link to The Gluten Free Professional to help you become a savvy celiac diner! Check out the section called “networking” for specific tips on dining out!

-CC

The Gluten Free Professional: the gluten free diet and your career

20 Apr

Can being gluten free affect you professionally? The answer may surprise you!  The importance of networking is lost on few careers. From working your way up from server to management to making partner at a law firm, networking with colleagues and others in the biz, can play a big part in your professional success.  Where does networking happen? Where do most social encounters happen…while eating!  Food is social to the point where its purpose is probably more about connecting with others than it is about nutrition.  Come on, birthday cake has very low nutritional value yet has great cultural value. The role of food is social and, when you take that into the workplace, it becomes professional.

Let’s go through a few of the potentially problematic gluten free scenarios you may face in your professional life:

Meetings

The most common place you may find yourself in an awkward GF situation is during regular meetings or conferences at work. Of course, it depends on where you work and how meetings are run, but I am picturing a conference room with a big oval table and chairs squished really close together so all of your coworkers can fit.  Instead of a vase of flowers as a centerpiece you will see a box of donuts, a plate of danishes, or a stack of half-sandwiches from a local deli.  What should you do in these situations?

If you have been with the same job for a while most of your coworkers probably know that you are gluten free (why the lack of GF options then, I don’t know. Baby-steps, people!).   You have a few options:

Option 1: Bring a snack

This is my favorite of the three options for several reasons. It is a happy medium between not drawing too much unwanted attention with a big outside lunch while also not feeling deprived or left out.  Keep snack bars or chips in your desk drawer and bring them to the meeting.  Simple solution to what sometimes feels like a huge problem.

Option 2: Abstain

Plenty of people in your office will probably not partake in the provided refreshments.  Maybe you had a late or large breakfast. Maybe you don’t like whatever is provided. Maybe you have dinner plans later and don’t want to spoil your appetite. Maybe you are on a diet. There are plenty of reasons that people don’t eat food that has been set out before them, not just because it has gluten in it. Don’t feel pressured to partake but also don’t feel pressured to explain yourself.  You don’t have to justify not eating the food!  It is not outside the realm of normal to abstain, so don’t stress about it.

Option 3: Bring lunch

There is nothing wrong with bringing lunch from the outside world into a meeting if everyone is going to be eating anyways. This is my least favorite of the three options, though, mainly because of convenience.  You may not have time to run out of the office and get food before the meeting. Another issue is that bringing a big outside lunch draws a lot of attention to you and your food.  It will smell different, look different and be packaged differently.  I get plenty of attention from being GF and, in a setting like this, I do not want that attention.

The benefits of bringing in your own lunch are that you won’t be hungry and you get to eat with your coworkers! If you do choose this option, do so with pride (OWN IT!).  You don’t have to feel victimized because you can’t eat the deli sandwiches provided. Your lunch is probably fresher and more delicious anyways! Instead of focusing on what you cannot have, focus on the fact that your lunch is something that you chose and enjoy it.

Networking

This situation may be a little trickier than a conference room full of donuts.  If your job requires networking with clients, prospective employees, getting to know your executive team or your boss then you will likely find yourself in the position of dining out!  There are some steps you can take to reduce the GF stress you may feel building in you as you think about giving the gluten speech in front of your boss or prospective client!

Strategy 1: Control the Environment

Try suggesting a restaurant that you know is safe or a restaurant that you frequent (maybe the wait-staff knows you and your GF needs already).  I like to suggest a few diverse options in the hopes that the person in question will choose from my provided list!  If this fails, then move to Strategy 2.

Strategy 2: Benign Deception

Whenever I really don’t want to be a spectacle while ordering I engage in benign deception.  I know this may seem over-the-top but sometimes (often, actually) I just don’t feel like putting myself on display while ordering!  I will excuse myself from the table and say that I am going to wash up or use the restroom. In actuality, I am tracking down the hostess or server to discus GF options BEFORE she/he comes to take our order.  If I can’t find the server assigned to my table I ask the hostess for help.  I explain that I am gluten free and really don’t want to have to ask questions and put on a show in front of the person I am eating with. In my experience, the hostess usually gets it. Make sure you are transparent and honest though otherwise it comes off as really odd that you are going so far out of your way to put in an order!

Here are some potential questions you can ask:

  1. Can you ask the chef which items are gluten free on the menu?
  2. What modifications do I need to make to make ____________________ gluten free?
  3. Do you know which items are gluten free off the top of your head or can you grab someone who does?

Once I figure out what I can order I go back to my table.  When the server comes I can put in an order as smoothly as my non-GF lunch date!

Strategy 3: Order Simply

If you don’t want to implement Strategy 1 or 2 here is another alternative: order simply.  Once you have been gluten free for a while you start to get good at deciphering menus and figuring out what is likely to be gluten free. This is risky!! Not telling your server that you are gluten free can get you into trouble sometimes so use this strategy with care. I might order a salad and specify no croutons, bread or dressing (even if croutons aren’t listed in the description on the menu, say it anyways!). The last thing you want to do is send a dish back in front of a prospective client because you forgot to mention an important detail about what you wanted eg no croutons!

Happy Hours

Happy Hours are pretty common places for coworkers to socialize after work but can sometimes be tricky if you are gluten free.  Most bar food is horrible for the gluten free diet because the menu items are usually fried in contaminated oil (wings, French fries, calamari etc).  Avoid food at happy hour unless you have talked to the wait-staff or cook beforehand.  Since you are not eating make sure you limit your alcohol intake! You don’t want to be that coworker. Beer is super common at Happy Hours, especially because there are great deals on pitchers.  Take pride in not drinking the beer otherwise you are going to feel bummed out and excluded. You don’t have to tell people it is because you are gluten free if you don’t want to. Some people don’t like beer anyways! You can always go for a glass of wine or a mixed drink. Consult GF resources to make sure your drink of choice is gluten free. I keep things simple and order a glass of wine.  Avoid any weird mixed drinks unless the bartender is willing to tell you the ingredients. Check out Triumph Dining’s list of gluten free alcoholic beverages. 

The thing to remember about happy hour is that people are happy to be there! Work is over and I promise you that no one cares what you are eating or drinking so long as you are having a good time!

Holiday party/Retirement Party/Celebrations

A work party is no different than any other holiday event or dinner party you may have gone to in the past. Don’t overthink it! Use the same strategies you use for other parties. You can check out my posts on how to survive Easter dinner parties  for some tips.

One bit of advice: just bring something! Again, you don’t have to make everything about gluten. You can control the narrative so that you do not feel like a victim of Celiac Disease or gluten intolerance. Bring a dish to be nice/polite/for fun or to show off your cooking or baking skills.  You can bake these awesome Tiramisu cupcakes or bring this savory quinoa dish that will be sure to impress!  If you bring a dish you earn brownie points with the host and it guarantees that you have something to munch on during the party.

Traveling

Some jobs require traveling and this can make finding GF food challenging.  You will be in unfamiliar territory and may be traveling with a team from work.  Download the Find Me Gluten Free application on your smartphone before you head out to your travel destination. This app takes your GPS location and gives you a list of restaurants with GF options near you. You can easily make suggestions on where to dine to your work team. Tell them there is a Chipotle about a mile down the road and they will probably be impressed how well you know your way around the area!

If traveling alone you have more flexibility and the app should be enough to help you find food options. If you are having issues because the people you are traveling with want to go out for pizza remember you can probably order a salad but more importantly, if you are traveling with these people, you should probably just explain the gluten thing! You may be surprised how understanding they can be.  If a conflict arises you will have to just talk it out. Hopefully all parties involved will be professional about where to dine considering it is a work trip anyways and not a vacation!

If traveling, make sure you pack snacks to have on the road.  Pack protein bars or you can always buy Kind bars at Starbucks! Here is a post on traveling gluten free by air!

Being gluten free in the professional world may be an extra challenge but, let’s be honest, being gluten free makes almost all food-related situations more challenging. Why would work be the exception? It isn’t fair but we can make the best of every situation by being prepared and having a positive attitude.  Remember that you can control the narrative. A lot of people experience negative feelings like being victimized, excluded or simply anxious over situations that may arise but we can take steps to change that frame of mind.  By being proactive we can turn negative situations into positive ones like bringing cupcakes to the next work function. Yes you have to put in some extra work but you get to eat cupcakes and your coworkers will enjoy them too!

Enjoy the rest of your weekend and, come Monday, get ready to be gluten free professionally!

-CC

Gluten Free Tiramisu Cupcakes

7 Apr


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The national cupcake craze has not excluded those living gluten free.  In fact, as far as a flour-based food fad goes, the cupcake industry has been pretty inclusive.  Shows like Cupcake Wars have highlighted several gluten free bakers in the past few years. How many of you have grabbed a cupcake from Crave Bakeshop in Lake Oswego, Oregon?  If you have, then you have probably met Ms. Kyra Bussanich, the proud winner of Cupcake Wars and promoter of gluten free awareness!  For my neighbors in the DC Metro Region we can always stop by Sticky Fingers Bakery in Columbia Heights, another winner of cupcake wars, for a vegan gluten-free cupcake!  The big kahuna cupcakeries are also jumping on the gluten free bandwagon.  Bakeries like Sprinkles Cupcakes provide customers with a red velvet gluten free cupcake. You can tell it is gluten free because it is marked with a big red “G” on top!

From coast to coast you can find bakeries offering gluten free cupcakes but what about baking them yourself??  Cupcakes are a great home-made good to bring to a friend’s dinner party, they are simple to transport, easy to eat (don’t require utensils) and are sweetly delectable.  Baking gluten free though, is no walk in the park…or is it?

The days of trying to find the perfect ratio of garbanzo bean flour:qiunoa flour:amaranth flour are over!  You also don’t need to search to the ends of the cyber world for a “gluten free” recipe that is more interesting you’re your traditional vanilla or chocolate cupcakes.  I’ll be real; you will have a hard time finding a gluten free recipe for the “raspberry cream cheese chocolate swirl cupcake” that your friend posted on Pinterest but with products like Glutino’s Gluten Free Pantry’s All Purpose GF Flour and King Arthur Flour’s Multi Purpose GF Flour the days of questing for specific gluten free recipes are over. Whenever you find a recipe that calls for 1 cup of all-purpose flour, you simply grab your box of all-purpose gluten free flour and get started! You can check out my review of gluten free all purpose flour here!

I recently made gluten free tiramisu cupcakes that completely exceeded my expectations! I am not a baker and always thought that baking gluten free and from scratch was simply off limits given my lack of experience.  It turns out, anyone can be a gluten free baker if they want to be. Now, if you hate hearing things like “I can’t believe this is gluten free!!” then don’t make these cupcakes because I guarantee you that people who eat them will shout this while devouring your glorious gluten free goodies.  The trick to baking, especially baking gluten free, is following the recipe exactly. Minor deviations can really mess with the texture and denseness of the cake.

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For this recipe, and others like it, I suggest investing in 1-2 mini cupcake pans. They are great for desserts, snacks and are just a bit cuter than your average cupcake.  The cupcake recipe is for a basic (and delicious) vanilla cupcake based on the recipe by Vegan Cupcakes Take Over The World.  You can use this recipe for making a ton of different cupcake varieties. This post gives instructions for turning a simple vanilla cake into a tiramisu delight!

Step One: Bake Your Mini Cupcakes

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Before you get started, make sure you have mixing bowls, an electric mixer or hand mixer, cupcake liners and the like! You do not need a Kitchen Aid Mixer in order to bake this recipe; however, it is my absolute favorite tool in the kitchen! It makes baking so much easier!  If you have one stashed in a cupboard somewhere now is the time to use it!

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Ingredients: 1 cup soy milk

1 teaspoon apple cider vinegar

1/3 cup canola oil

2 tsp vanilla extract

1 1/4 cups all purpose gluten-free flour

2 tbsp cornstarch

3/4 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

3/4 cup granulated sugar

  1. Combine soy milk and apple cider vinegar in a bowl and let sit for around 10 minutes (this allows the soy milk to curdle)
  2. Combine all dry ingredients in a bowl. Mix together using a fork
  3. Put all wet ingredients into a mixer and mix on low for a few minutes
  4. Add dry ingredients to the mixing bowl a little bit at a time until all ingredients are combined
  5. Pour batter into lined mini cupcake pan and bake at 350 degrees for 22 minutes

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Step Two: Make Your Tiramisu Frosting

Ingredients:

8 ounces mascarpone

1 cup heavy cream

½ cup powdered sugar (confectioner sugar)

cocoa powder and cinnamon (for dusting)

  1. Use electric mixer to whip the heavy cream. Set mixer on medium speed until you see stiff peaks form in the cream
  2. Combine the powdered sugar and mascarpone in a separate bowl
  3. Gently mix whipped cream and mascarpone mixture together until smooth
  4. Put frosting into plastic baggie and save in fridge until cupcakes are ready

**If you would like a vegan frosting combine ¼ cup margarine ¼ cup vegan cream cheese and 3 cups of powdered sugar in an electric mixer (I add cinnamon and nutmeg for an extra kick).

You will want to use a Ziploc bag so that you can cut the tip off, forming a makeshift pipette tool for frosting the cupcakes!

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Step Three: Assemble Your Cupcakes

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If you want to give your cupcakes that irresistible coffee flavor that people associate with tiramisu then you need to brew yourself a cup of Joe!  I use my Keurig to make a small cup of hazelnut coffee for my cupcakes, there is no need to brew a whole pot of coffee for this.  Once your cupcakes are finished baking you will need to cut out a small cone-shaped chunk from the center of each cake. You will drizzle a few drops of coffee into each cupcake. Be careful not to saturate the cake with coffee. You don’t want the cake to be mushy in the center.

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Once you have drizzled the coffee over the cakes it is time to get out your frosting. Cut the tip off of your Ziploc bag, forming a pipette and get to work! Once the cupcakes are frosted dust them with cocoa powder and/or cinnamon (I use both!).

Voila! You have now made interesting, delicious, gluten free cupcakes!

The next time you are invited to a dinner party and feel stressed about the dessert option just bring a batch of mini cupcakes! They are the perfect gift to a host because they are small enough that they don’t have to be the main or only dessert but substantial enough that you can feel included in the dessert course even if you can only have the cupcakes.  Mini cupcakes are simply a great addition to any event or meal.

Happy baking!

-CC

The Unsuspecting Celiac: Five Things That May Be Getting You

17 Sep

Being gluten free is a like being a full time student while having a full time job.  It requires understanding what is and where it can be found which means you must learn about the basics of cooking, how to read labels, and common restaurant preparation practices.  In terms of quantity of information, it is a lot. Not to mention, the labels on today’s foods are so complicated you feel like you need a BA in chemistry to decipher their code, but we Celiacs manage.  Once you get down the basics of being gluten free the real work starts. Every meal tests your knowledge and the consequence of ill-preparation or even a simple mistake is much graver than a bad grade.  The good news is that it does become easier with time. That being said, even the most seasoned Celiacs run into gluten now and then.

What are those common pitfalls that get even the most diligent gluten free devotees?  Here are 5 things that tend to sneak under the GF radar:

1. Pet Food – who would have though that man’s best friend could be your biggest gluten free enemy?  If you aren’t seeking out gluten free food for your pet I suggest you start right away.  Cats and dogs (at least mine and I’m sure there must be others) tend to wolf down their food. Seriously, when little Cannoli eats it is like something out of a cartoon with food flying in all directions.

In college my roommate had a Chihuahua who, like most small dogs and cats, would pick up a mouthful of food from their bowl and eat in all the way across the room on the floor.  If your pet food is full of gluten (like most are) you may be putting yourself at serious risk for cross-contamination in your house.

If you think labeling laws are lackluster in the human world, wait until you start looking for gluten free pet food. “Grain free” does NOT usually mean gluten free in the pet world. In fact, “grain free” varieties tend to have both oatmeal and barley in their recipes. You want to find brands that say “gluten free” or “no glutens” on them or you can take the time to read the labels on the “grain free” foods because some are gluten free.

Treats should also be gluten free because you typically handle them with your bare hands.  Blue has a bunch of gluten free treats that you can use to train puppies and to simply treat your pet.

Here are some very affordable brands that have gluten free food for both cats and dogs. I have used both Instinct and Blue for my pets with great results.

2. Wine – Many people believe that all wine is gluten free. While most wines are gluten free there are some exceptions that you should be aware of and on the lookout for.  For example, the process of fining the wine can result in gluten contamination if the company uses wheat protein as their fining agent. Fining is a process where the wine is stabilized and clarified by adding a protein (usually a clay called bentonite or animal protein). The proteins drift through the wine picking up solids and then sink to the bottom of the barrel leaving the wine at the top clear and stable.

Wines that don’t undergo fining usually need to be decanted before drinking. Furthermore, the proteins attract and eventually precipitate out phenols which contribute to the bitter taste of the wine. Fining can be used to augment the taste or astringency of the wine.

What is the verdict? Your wine is most likely safe, so drink up! According to Geraldine Newcomen of the Food Standards Agency in the UK, any product containing an allergen must be properly labelled eg if a wine fining process contaminates the wine with wheat it must be labeled on the bottle as “containing wheat.”  This is not true, or at least not enforced, in the US but most wines are naturally gluten free. Most wine companies use bentonite clay as their fining agent due the the vegan movement encouraging them to stay away from animal proteins and the food allergy movement pushing them away from using gluten.  When you drink wine, be conscientious. Check for any allergy labels on the bottle, avoid wines from Australia or New Zealand which have a higher likelihood of using wheat products during the wine making process.

3. French Fries – My go-to food at restaurants when I first got my CD diagnosis was French Fries. It wasn’t until a year into my diagnosis that I realized that French Fries are much more enemy than friend.  Though they are made of potato there are so many ways to contaminate French Fries. First and foremost, they are most likely fried in contaminated oil.  If the oil in the deep fryer is used to fry onion rings, fried chicken, wontons and the like than all foods fried in that oil are essentially infused with gluten and should be avoided.  Additionally, a lot of French Fries are dredged in flour to make them crisper when fried. What is worse, a lot of restaurants buy their French Fries frozen and so the waitstaff and potentially the kitchen staff wouldn’t even know that they have been dunked in flour. Along the lines of restaurants buying frozen French Fries, sometimes the staff does not pay attention to what type of fries they buy. For example, I went to a place in Berkeley, California that was selling beer-battered French Fries but didn’t even know it. I discovered this when I asked to see the packaging.

The moral of the story is stay away from French Fries unless you are at a restaurant that you know really, really well or has been trained in cross-contamination and gluten free awareness.

Are there some safe fries out there? Yes! Five Guys and In N Out both have GF fries and oil that is exclusively used for their fries. Stay away from almost all other fast food French Fries and be sure to inquire at sit-down restaurants before ordering their fries.

4. Veggie Burgers – I don’t fully understand why but many, many, many people assume that if something is vegetarian or vegan then it is probably gluten free too. This is absolutely not the case. Although vegans and gluten free people both have highly restricted diets, read labels and ask questions at restaurant it does not mean that our needs are the same. Sometimes, if it looks like a duck and quacks like a duck it simply isn’t a duck. You know?  I have been served veggie patties as the “gluten free option” a number of times, all of which resulted in me being glutened.  I learned my lesson and now avoid veggie burgers unless I can personally read the label or a chef comes out and tells me how he or she made the burger.

One time I was at a catered work event and the caterer said the veggie burger was the GF option. I asked the guy to double check the packaging and I watched as he picked up the box and read.  He came back to report that the patty was gluten free. Literally form 10 feet away and looking over his shoulder I could see a big sticker on the box that said “MADE FROM WHOLE WHEAT!”  Sometimes people can’t get vegans and gluten free people separated in their brains. This is something that gluten free people need to know and counter-act.

Some veggie burgers, like Sunshine burgers, are gluten free. If you are trying to be GF and vegetarian or vegan than be sure to find some reliable brands so you don’t go hungry!  I am actually going vegan until Thanksgiving and I look forward to the challenge.  I’ll be sure to post about my experience once it has been longer than a two-day commitment (I started yesterday).

5. Preschool or Kindergarten – This may not apply to most of my readers; however, many of you either have or at least know a Celiac kid.  Playdough is any Celiac kids worst enemy.  Children play with it all day and then run around touching things with their contaminated, yet adorable, little hands.  If you have a Celiac kid and need to send him or her to preschool or Kindergarten I suggest talking to the head teacher about playdough in the classroom.

Ironically, I discovered how troubling play-dough (brand: Play-Doh) can be through my work.  At a big work conference all of our tables had play-dough at them for people to fiddle with during the long 6 hour lectures.  Unfortunately, we also ate lunch at these tables.  People would rub the play-dough on the table to flatten it out, little bits would stick to the table and dry and my colleagues’ hands were coated with the shiny oil from the play dough, making me feel like I could see the gluten all over them.  As a grown up, I wasn’t too concerned. I made sure my hands and food didn’t touch the table. Kids aren’t this observant. They touch everything around them and are very prone to sticking their hands in their mouths.  The risk of contamination is pretty high!

Solutions? Talk to the teacher about having play-dough removed from the classroom. I am a teacher and I know I would be receptive to a suggestion like this from a parent. If for some reason they believe that play-dough is a quintessential component for their pre-K curriculum than advise they buy a GF brand. If they refuse you may want to consider either going to an administrator at the school or buying the GF play-dough yourself and coercively donate it to the school. If there is one thing I know about parents of Celiac kids, they are persistent and effective advocates for their children.

Alright, I recognize that on top of everything you know about being gluten free, adding even five more things can be pretty frustrating and disheartening.  Let’s end on a positive note. We talked about five surprising things you can’t have but what are some surprising things that you can have???

1. Macaroons and Macarons – Most Macaroons and Macarons are naturally gluten free! Macaroons are the American cookie with coconut in them used by many during Passover. Macarons are typically those colorful French cookies you see in pastry shops. They are also usually gluten free because they are traditionally made with almond flour.

There are always exceptions so always read labels and ask questions but for the most part, you are good to go. Jewish Macarons are used as a dessert on Passover. They are Kosher and gluten free. Additionally, a lot of French Macarons are made with almond flour like this recipe for chocolate Macarons.

Order some now!!

2. Lea and Perrins – We normally avoid Worcester Sauce because it used to always have gluten in it. This also meant we had to avoid Caesar salads and many steak sauces and marinades. Today, Lea and Perrins, probably the biggest Worcester company, has changed their recipe to be gluten free. I still would be cautious about ordering a Caesar salad or ordering something with Worcester without seeing the bottle and making sure it is Lea and Perrins but you can definitely use it at home when you are cooking. In the next few years I think it will be safe to eat Caesar dressing without too much inquiry. Now that Lea and Perrins have set the bar, I expect other companies to follow suit. Until that day, always be cautious but you can start re-including Lea and Perrins into your recipes.

3. Dorritos – These are now gluten free! The original flavor of Dorritos has changed its recipe, which used to include wheat flour, to a recipe that uses corn instead.  As someone in the field of Public Health I can’t really condone eating Dorritos but this will make Superbowl parties and the like much easier considering how popular the Nacho Cheese flavor is!  Yum!

4. Pao de Queijo aka Brazilian Cheese Bread – Ever been to Fogo De Chao? This is a very popular Brazilian restaurant that, like most Brazilian restaurants, serves Pao. This is the most amazing cheese bread on the planet! Seriously, it tastes like a Cheez-It but has the texture of fresh baked, perfectly gooey bread.  It is naturally gluten free.  If you don’t have a Brazilian restaurant in your area than you should order Brazi Bites online (or look for them at your local GF store).

5. Poppadoms aka Indian Lentil Bread – Though the texture resembles that of a chip more than bread, Poppadoms are delicious and available at most Indian restaurants. You should always check to make sure they do not have flour in them because some restaurants do not follow an authentic Poppadom recipe. They have a yummy nutty flavor and are a great GF substitute for Naan. Don’t get me wrong, they don’t taste like Naan, but it is something you can munch on at the table and use to scoop up curry in the bottom of your bowl during dinner.

I hope reading about the five foods that many unsuspecting Celiacs fall victim to will help you avoid gluten contamination this fall and that they five happy gluten free surprises made your day! Go indulge in some Macarons or some cheesy Dorritos. Being gluten free is very challenging. You deserve to indulge every now and then. Enjoy!

-CC

Back To School: the brown bag

26 Aug



Most of the school districts in the country have just finished with their first week of school.  As a first year teacher I am relearning what it means to need to bring your lunch to school everyday.  I know that teaching isn’t the only profession with an almost non-existant lunch break. So, what do we grownups do about lunch?  We need to revert back to a childhood strategy: the brown bag.

Being active in the field of public health has exposed me to many health conundrums that individuals must work to overcome despite the fact that the real answers to these problems can only be solved by city planning and public policy.  One such problem: food deserts. The food scenes in these deserts are dominated by fast food restaurants and mini-marts.  You can drive for miles without seeing a healthy food option.  These food deserts impact the health of lower-income, both urban and rural, communities across the country.  For a Celiac, the prevalence of food deserts are exponentially greater because options that are typically considered “healthy” are  often unavailable to us. A gluten-free-food-desert is an area with very limited GF options.  Maybe it is near where you live. Maybe it is where near you work. Either way these GF deserts make planning a necessity for any successful Celiac.

My current job happens to be in a food desert.  When my school had a faculty meeting we had to pass up six proximal pizza places because none of them had a salad option.  We ended up picking Lido’s pizza which was much further away than the other six pizza options near my school.

The lunch break for a teacher can more accurately be called a lunch moment.  We have about twenty minutes to take care of anything personal (eating, restroom, making phone calls, organizing, grabbing something we left in the car, etc.), then it is back into the trenches.

This is where the brown paper bag comes into play.  I don’t have time to run out to a local fast food place to grab lunch.  To boot, none of the places near me have viable GF options.  My school is surrounded by a buffalo wings place, Chick-fil-A, a couple of pizza places and a supermarket whose buffet is made up of chicken strips, mac n’ cheese and fresh baked bread.  The only viable solution to daily hunger-induced grumpiness (grumpy teachers aren’t good for the children) I could come up with is packing my lunch.

my lunch bag

So what should we put into these brown bags?  I like to pack a combination of nutritious and filling foods.  For example, blueberries are great for you but if you are hungry they really aren’t going to do the trick. That being said, opting for filling or calorie laden foods at the expense of nutrition will eventually wear your health down, breaking down your immune defenses and daily stamina.  If your job requires interacting with lots of people then you really need to make sure your immune defenses are at their best.

Here are some of the things I will have in my lunch this week.  Keep in mind that packing a lunch often requires either planning and prepping the night before or getting up a little bit earlier than you would like.
MONDAY

Using my favorite tupperware from Target, I pack the tupperware full of dark leafy greens, leftover meat (did you make chicken or steak this weekend? Save leftovers!) and grilled eggplant.  I do not like dressing.  It is messy, it makes the salad limp and the ingredients always make me nervous. Instead of dressing, I use other components like meat or grilled veggies to compliment the salad.  I think of it like a breadless sandwich.

Grilled Eggplant Recipe:

1. Slice eggplant vertically


2. Heat up a grill-pan or sauté pan

3. Cover both sides of the sliced eggplant with a light coating of olive oil

4. Season with salt and pepper. Feel free to spice up your seasoning by using onion powder, chili powder, paprika etc.

5. Let the eggplant cook on each side for about a minute and a half.  When the sides look dark (they will turn from off-white to an olive green) they are ready!

Once your salad is ready pack an apple, a bag of baby carrots and a yogurt.  Don’t forget utensils! If you don’t finish everything that is ok! You can nibble what is left on your commute home. Your goal should be bringing the perfect amount of food but if you have to miscalc on that you would way rather have too much than too little.
WEDNESDAY

Wednesday I am packing a good old fashioned sandwich. The best GF sandwich bread is Udi’s whole grain loaf (the one with the green label!). It stays together really well, it isn’t too dry/crumbly and it has a nostalgia-inducing classic sandwich bread taste. 

When you buy sandwich meat at the grocery store make sure it is GF! Giant market (this is an east coast thing) has GF meat at their deli (it is labeled and everything!).  I have been using honey-roasted turkey, sharp cheddar cheese, mayo, dijon mustard, cracked pepper and (of course) I sub out iceberg lettuce and opt for dark leafy greens. Don’t forget to pack up snacks likes carrots, berries, yogurt, rice chips or a banana.

FRIDAY

Let’s say it is the end of the week and your groceries are running low.  What do you do?  One of my favorite lunches is leftover chipotle burrito bowls.  Chipotle (or Qdoba) has all GF ingredients for their burrito bowls.  Chipotle is notorious for overstuffing their bowls. I can never finish them! So, to facilitate the leftover lunch making process, I divide the bowl in half before I start eating.  By dividing it in half early on, I guarantee that I will have enough leftovers to make my lunch the next day.

Don’t have any leftovers like this?  You can make a salad with dark leafy greens but instead of using leftover meat or eggplant, make your own dressing.  My personal favorite is an orange vinaigrette. You should make this the night before because there is no way you are going to be down to supreme oranges early in the morning!

Here is how it works:

1-2 oranges

1 tablespoon minced shallot (sweated with a splash of rice wine vinegar)

1 tablespoon rice wine vinegar

chopped herbs of your choice (dill, tarragon, basil etc)

salt and pper to taste

splash of olive oil

Instructions:

Remove the peels from the oranges using a sharp knife, cutting all the way through the pith. Section the oranges into supremes by cutting between each membrane. Click here for a “how to” on cutting out supremes. Squeeze each membrane of its juices into a bowl (save this for dressing!). Corasely chop the orange sections and place in the bowl with the juices. Then add the sweated shallots, vinegar and herbs to the bowl. Salt and pepper to taste. Stir in the splay of olive oil.

You can make this fancier and more complicated by adding diced cucumber to the dressing OR you can make this recipe simpler and quicker to assemble by taking out the shallots and/or herbs.

Unlike dressing you buy at the store, this dressing is made of 100% fresh ingredients, no preservatives AND it is nutritious. Fresh oranges and herbs are great for you!  Instead of adding empty calories to your salad you end up adding vitamin C, antioxidants and phytonutrients.

As for kids, a lot of my ideas are for a grown-up palate, although I do find that Celiac kids have pretty sophisticated taste for their ages!  When it comes to packing a kids lunch try and do things that will look like what all the other kids have.  Again, I recommend Udi’s bread because it really does look and feel like classic glutinous bread. Udi’s also has cookies that look and taste great.  I would try and stay away from GF products that…look like gluten free products. Being GF can be very isolating which is difficult for children to cope with. Making sure to buy products that are similar to what the other kids are having is a great tool for any Celiac of GF parent.  Kinnikinnick has delicious products for kids like their graham crackers.  These don’t look exactly like what the other kids will have but they really are delicious. They even have an animal cracker that will work well with school lunches!  In addition, for kids, you can always stick with the basics.  A PBJ with some baby carrots and string cheese.

Enjoy your lunches! If I get bored with these, as I am sure I will over the next few months, I will post my new creations!  This way we can keep our palates and our bodies happy and healthy throughout the year.

-CC

Gluten Free At The Spa

30 May

After four grueling years at UC Berkeley, I have finished my degree in Public Health.  My reward?  A relaxing vacation at the spa, Rancho La Puerta.  Located in Tecate, Mexico, this spa focuses on fitness, wellness and nutrition. Being gluten free makes total relaxation difficult to achieve even when at a spa.  Overall, I loved my experience at the Ranch and took home some interesting insights that I hope will improve my gluten free experience.

Insight #1 Constant Vigilance

Although I often write about the importance of focus and effort when it comes to being gluten free eg reading labels on products you’ve bought a thousand times or asking about cross-contamination even when you think the dish is safe, I thought that a place committed to health with a focus on food might be an exception. I thought I could drop my guard. What I found at Rancho La Puerta is that this is simply not the case.

While at the Ranch, I saw a poster advertising their “Gluten Free Thursday” cooking class.  Here is what happened:

The cooking classes at the spa are usually taught by their Executive Chef, Denise Roa. However, once a week the spa invites guest chefs to teach.  This week, on Gluten Free Thursday, the spa had invited Romney Steele aka Nani, the granddaughter of the founders of the restaurant Nepenthe in Big Sur, California.  The cooking class was set up so that groups of two spa guests would make one dish using a recipe provided by Nani.

I was working with my Aunt Celia on a baked Sea Bass dish with an orange and tarragon relish.  The menu was out of this world.  All of the ingredients were picked fresh from the Ranch’s vegetable garden.  In fact, before starting the class, the spa guests had to go pick (literally) their ingredients from the garden.

The cooking school’s main classroom

All of the recipes were gluten free and things went smoothly for the most part until we encountered a problem: Nani included a recipe for a pea puree that needed some form of chip/starch-medium to eat.  Because this was overlooked when preparing the class, Nani asked one of the workers to go grab some pita bread from the back for the dish.  See the problem?

If someone had blindly accepted the sign on the door saying “Gluten Free Thursday” they might not even think to ask if the pita bread was gluten free.  My Aunt and I quickly noticed and spoke to Nani about the gluten situation to which she replied “Well, you don’t have to eat that dish.”  Despite this discouragement, the Executive Chef, Denise, was horrified at the lapse in gluten free practice and grabbed and grilled some corn tortillas to replace the pita bread.

I don’t usually post recipes but two of the GF dishes we made were simply too good not to post.  If interested in some of the recipes I cooked during this class click here for the Quinoa with Cumber and Mint recipe and for the roasted Sea Bass with Orange-Tarragon Relish recipe.

The take away point? Even when places advertise something as gluten free remain vigilant.

Insight #2 Simple Healthful Foods Are The Way To Go

I have read this advice on many blogs, pamphlets, books and websites but I never really understood it.  Ordering simple, healthful dishes can make being gluten free a lot simpler.   At the Ranch, I found that this was absolutely true. Why is it not until now that I experienced the ease that accompanies simply prepared meals?  Simple foods are hard to find at restaurants!

At the spa every dish was made with ingredients found in their gardens or grown within a 30 mile radius of the Ranch.  When you looked at the meal, you could tell what components made up the dish.  Of course, you should always check about sauces and ingredients but I noticed that dishes that are truly simple and truly healthful aren’t muddled with questionable ingredients.  The Beet and Basil Salad was a salad made up of…well, beets and basil.  The extravagant, calorie-laden entrees that you find at most restaurants make being gluten free so complicated!  If I saw  “Carrot Soup” on a menu at most restaurants, I would not order it.  It may have flour as a thickener, contain malt vinegar or come garnished with fried onion crisps. At the Ranch, I knew the Carrot Soup was made of carrots and more carrots.

Beet soup served at the ranch with a fresh flower from the garden as garnish


I haven’t quite worked out how to use my new insight about simple, healthful foods to improve my gluten free lifestyle but when I do, I’ll be sure to post.  For now, I am simplifying the meals I make at home and trying to choose simple items at restaurants but still accompany my order with a long series of questions.

Insight #3 Apparently, Being Gluten Free Is Hard, So Be Nice To Yourself!

Rancho La Puerta is a spa dedicated to health and fitness. The spa’s clientele are hyper-aware of their diets and have strict exercise regimes.  These people demonstrate the type of dietary discipline I can only dream of.  They eat only what they need. In other words, teeny tiny portions.  They limit their sugar intake, their meat consumption and their dairy consumption.  They exercise every day and, when given the choice, choose the salad entrée over the hamburger with fries.

Despite the fact that I found their discipline incredible and something to aspire to, I overheard conversation after conversation about how people had “tried to go gluten free but it was too hard.”  These insanely disciplined and professionally successful people admitted that being gluten free was too much of a challenge!  One woman said “I felt so great after that month but I just couldn’t keep it up.”

View of Villa Sol 2, my room at the ranch

It was so nice and refreshing to hear other people commenting about the difficulty of being gluten free.  It is a thankless job, demanding self-discipline, constant vigilance, intelligence and the ability to not only articulate your needs effectively but to advocate for your health in the face of constant obstacles.  It is funny but talking to the health nuts at the spa about the gluten free diet made me kind of proud that I am gluten free.

Take away point? Every now and then, take a moment to appreciate yourself and all the work you put in to being gluten free.  Most people don’t know how much effort it takes to truly be GF.  Just remember to be kind to yourself and be proud of the fact that you are gluten free.

Although I couldn’t help but think about my blog while at the spa, I did manage to relax and decompress from four tough years at UC Berkeley.  I hope to bring my insights from the spa home with me by practicing constant vigilance, choosing simple healthful meals and appreciating my GF efforts and I hope that you do too!

View from my morning hike to the garden for breakfast

-(the new relaxed) CC

Quinoa with Cumber and Mint — White Sea Bass with Orange-Tarragon Relish

30 May

As most of my readers know, I almost never post recipes. I like to focus on the social aspects of the gluten free diet since there is already a wealth of culinary knowledge out there on the web. Despite this, I find myself posting two recipes. Why? They are simply too good not to share! They are both naturally gluten free, which means you don’t have to splurge on gluten free substitution foods. First, you have the Quinoa with Cucumber and Mint, followed by the Roasted White Sea Bass with Orange-Tarragon Relish.

Recipes are from the cooking class I took at Rancho La Puerta, taught by Nani Steele of the restaurant legacy Nepenthe in Big Sur, California. See my post about being gluten free at the spa!

Quinoa with Cucumber and Mint

This dish is gorgeous and its taste is a mix of savory/nutty (from the quinoa) and sweet (from the citrus). It is easy to make, easy to serve (hot or cold) and great as a side dish or as a main entree. I suggest bringing this to your next dinner party or event where you worry that you may not have any GF options prepared by the host.

Ingredients:

3 cups of tri-colored quinoa *make sure the amount of red and black quinoa far exceed the amount of white because the white quinoa cooks faster

1 shallot, finely chopped

1 dried chili

1 bay leaf

4 1/2 cups of veggie stock or water

1/2 cup currants soaked in hot water with a splash of sherry vinegar (or rice vinegar)

1 1/2 cups diced cucumber

1/2 cup extra virgin olive oil

Zest AND juice of 2 lemons

1/4 bunch parsley

1/4 bunch mint

salt and pepper to taste

Instructions:

To cook the quinoa, lightly toast it with a small amount of olive oil. Stir in the shallot, the chile, the bay leaf and cook for two minutes. Stir in 4 1/2 cups of water or stock. Bring to simmer, reduce heat and cover until done, stirring on occasion (around 20 minutes). Remove from heat. Let sit covered, to steam, about 15 more minutes. Toss with the remaining ingredients

Sea Bass with Orange-Tarragon Relish

Ingredients:

4, 6 oz wild White Sea Bass fillets

1 tablespoon extra virgin olive oil

salt and pepper to taste

—-

8 oranges

1 tablespoon minced shallot (sweated with a splash of rice wine vinegar)

2 tablespoons rice wine vinegar

1/2 bunch tarragon (picked and chopped)

salt and pper to taste

splash of olive oil

Instructions:

Remove the peels from the oranges using a sharp knife, cutting all the way through the pith. Section the oranges into supremes by cutting between each membrane. Click here for a “how to” on cutting out supremes. Squeeze each membrane of its juices into a bowl (save for the relish!). Corasely chop the orange sections and place in the bowl with the juices. Then add the sweated shallots, vinegar and tarragon to the bowl. Salt and pepper to taste. Stir in the splay of olive oil. NOTE: feel free to improvise by adding more things to this relish like fresh, diced cucumber.

For the fish: season the White Bass with salt, pepper and olive oil (liberally) on each side. If the fish has the skin on it, heat a pan with olive oil. Add the White Sea Bass skin side down and cook for 2-3 minutes, until lightly browned on the bottom. Brush the top with a little more olive oil. Place White Sea Bass in the oven set to 375 degrees (preheat!). Roast until opaque in the center (12-15 minutes).

Enjoy!

-CC

Easter Holiday Survival Guide

4 Apr

Many families celebrate Easter with a dinner party.  I know in my family, the food served and attending guests are very much grounded in tradition.  Many, if not most, Celiacs are not diagnosed as children and, consequently, their family dinners and traditions may be a gluten free obstacle that they will face this Spring.  Families of Celiacs diagnosed at older ages may not be as familiar with the gluten free diet and how to accommodate their family member as a family that raised a Celiac child.

How do you work around such a challenge?  There are various reasons why trying to tweak your family dinners to be GF may be more difficult than simply telling the appointed cook not to use flour to thicken the gravy.

Here are some scenarios that may apply to you and ways you can gracefully work around them:

You are very recently diagnosed:

If you were recently diagnosed then this may be your first Easter dinner, if not your first big family dinner, since becoming gluten free.  Learning about all the complex components of the GF diet is overwhelming at the best of times, let alone during a hectic holiday filled with out of town relatives, family feuds and the like.  How can you get your family on board with your new lifestyle?

Talk specifically to the host and/or the family cook.  If you aren’t comfortable speaking to your entire family or if you simply don’t have time to explain the intricacies of the GF diet to your entire family, be smart about who you talk to! Around the holidays, time is of the essence.  Figure out who is cooking and make a plan — find places where you can substitute GF ingredients and double check all the family recipes and ingredients that will be used.

You don’t know the host well/are a new guest:

Not everyone has the time to travel to wherever their families may live. Maybe  you have recently moved to a new city and don’t know many people.  In these two situations you may be going to an Easter dinner at a new friend’s  or a friend of a friend’s house.  What if you aren’t able to get in touch with the host before the dinner party?

If this is the case, bring an entree or a substantial side dish to the party with you!  It is completely normal and, often, encouraged to bring a gift or contribution for the host of the dinner party.  Give this gift a dual purpose: a gift for the host, demonstrating incredible etiquette and something filling you can eat, demonstrating incredible preparedness.

What to bring:

There are many simple GF dishes you can bring the an Easter dinner that are filling and delicious.  Try making a quinoa dish, which will be an acceptable side dish for some and, if need be, a main entree for yourself.  I suggest this springtime  recipe for a quinoa dish!

Another easy and filling option is roasted vegetables.  This is very easy to make and is both a homey dish and a very nutritious one!  I suggest picking up fingerling potatoes, carrots and fresh beets.  Chop all the vegetables into similar sized bites and season with olive oil, garlic power, onion powder, oregano, salt and pepper.  Spread the veggies out on a cookie sheet and roast in the oven, set at 400 degrees, for ~30-40 minutes or until tender. The beets and carrots add a sweetness to the potatoes that will surely impress the host of the dinner party.

If not these dishes, I highly recommend brining either a starch (rice, quinoa, potatoes etc) or a meat/poultry dish (a whole, stuffed chicken or a small honey baked ham).  You want to bring something that is substantial enough to serve as your meal so that you are not a lone starving guest.

Other Useful Resources:

This year there are a ton of great GF resources on the web specifically for having a GF Easter.  Gluten Freeville posted a 2012 GF Ham list!  I highly suggest using this resource before purchasing a ham for a dinner party.  Last Easter, I bought a ham that was labeled GF but the glaze on the ham was NOT gluten free!  This was a tricky labeling problem that I overlooked and greatly regretted it!  Make sure you find a ham that is safe, I even suggest calling the company to double check the GF status of their product.

Enjoy some Peeps!

I love enjoying classic food items that are naturally gluten free. It makes me feel like I have a super normal and easy diet!  Peeps are an Easter classic. Though completely devoid of nutritional value, Peeps are a fun, sugary and gluten free dessert you can munch on with your friends.  To top it off, unlike many GF substitutes, they are incredibly cheap!  Bring a large pack of peeps to the Easter dinner party you attend as a dessert.  Even if the host is serving a seemingly delicious glutinous cake, I would bet my blog that the majority of guests won’t be able to pass up the nostalgic, sugary goodness that is Peeps.

Good luck with all of the dinner parties! I hope that these strategies are useful and make the holidays a bit less stressful for everyone!

-CC


Public Health 198: Changing the Restaurant Industry

8 Mar

UC Berkeley, one of the world’s finest public universities, allows undergraduate students to design and teach their own courses offered for academic credit.  I took advantage of this incredible opportunity offered by the university to promote Celiac Disease awareness and make an impact on both my campus and local communities.

Public Health 198 is a course offered for 2 academic units called Changing the Restaurant Industry.  The course focuses on how the restaurant industry accommodates customers with restricted diets.  By thinking of the restaurant’s ability to accommodate restricted diets as a public health issue, I was able to design an intervention strategy based on public health theories to improve the quality of food service in the Bay Area.

Public Health 198 is a series of 14 lectures all focused on promoting allergy awareness in the restaurant industry.  We covered the theory of Community-Based Public health Initiatives, concluding that the best way to improve our community is to have community-members take action.  The course requires that all students (40 students enrolled) recruit at least one restaurant to undergo a training program designed by the students.

Some well known members of the gluten free community have guest lectured for my class including Dr. Emily Nock of Walnut Creek Kaiser, Tom Herndon, the Executive Chef at Hipp Kitchen and owner of Full Fridge and Beckee Moreland from NFCA and GREAT Kitchens amongst many other speakers!

Topics of the course include: community-based public health initiatives, law and liability, peanut, egg, shellfish, corn, soy and dairy allergies, the gluten free diet, veganism, Diabetes Management and an introduction to entrepreneurship in the context of public health and the restaurant industry.

Check out this lecture given by Dr. Emily Nock about Celiac Disease.

Celiac Disease Lecture Part 1

Celiac Disease Lecture Part 2

Check out this lecture by CC about safe kitchen practices and restaurant concerns for gluten free food preparation.

Restaurants: Gluten Free Preparation Part 1

Restaurants: Gluten Free Preparation part 2

Please note these videos were made for students to review, not for professional purposes so please excuse the poor editing

The most important takeaway point from my experience creating this class is the importance of, what I like to call, contextual activism.  It is important to take ownership of your health and your gluten free diet.  One way to do this is to engage in awareness promotion and activism.  Contextual activism is where you base your actions on your personal life context.  I am currently a college student so I used campus resources to create a class to promote gluten free awareness.  You can do this too!  If you are a mom of a Celiac kid, create a play group for kids with allergies.  If you are a lawyer, consider guest blogging on a gluten free blog about law and liability in the context of “being glutened” at a restaurant.  There are countless examples of ways to get involved with awareness promotion: the trick is, creativity!

Take ownership of your life and your health.  Engage in contextual activism to promote Celiac Disease awareness.

-CC

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