How to make gluten-free soaked oats

I remember a few years ago the "all natural, whole foods, all organic" food blogging community went bonkers over soaked oats.  Basically all you did was add oats to a glass bowl or container, add double the amount of water (or thereabouts) possibly add some lemon juice or something acidic to help break down the oatmeal... and 8 hours later = soaked oats.

But why in the WORLD would you "soak" your oats?

Well, some nutritional experts (especially those in the Sally Fallon/ Weston Price camp) say that soaking grains is the more traditional way to prepare them for cooking. They also believe that by soaking them it breaks down the naturally occuring "phytic acids" that apparently can inhibit the body from digesting the foods properly (or something along those lines.)

I won't try to pretend to be a scientific food expert or a nutritionist... so I don't have any real idea if all the hype about phytic acid is or isn't a big deal nutritionally. All I know (as a lover of all things oatmeal) is that these oats are super tasty, probably healthy, and incredibly easy to make.

So the reason I personally soak oats... because it's so darn easy and it means I can make breakfast the night before and eat it cold or heat it up for a hot, cozy cereal! I love oats and oatmeal. I always have. I grew up eating it and while I don't eat a lot of refined carbs, I love having a warm bowl of oatmeal for breakfast.

Gluten-Free Soaked Oats Recipe Template
free of gluten, dairy/casein, eggs, and soy
printer-friendly recipe

Ingredients: 
1 1/2 cups gluten-free rolled oats (or quick oats, or steel cut oats, etc... I use Bob's Red Mill)
3 cups water
1/3 cup honey, coconut palm sugar, blackstrap molasses, or sugar substitute of your choice
1/4 teaspoon sea salt
Optional: 
1-2 teaspoons lemon juice
1/2 - 3/4 cup raisins, dried blueberries, dried cranberries, etc...
1/2 cup chopped nuts or seeds
2 tablespoons chia seeds
1-2 tablespoons coconut oil, melted
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg or pumpkin pie spice, etc...

Directions:
Add all ingredients to a glass jar. Stir to combine and cover tightly with lid or plastic wrap. Store in refrigerator for 8 hours or overnight. Soaked oats can be eaten cold or can be heated either on the stove or in the microwave (only takes about 90 seconds.) This recipe makes about 4 (3/4 cup) servings. Leftovers can be stored in the refrigerator for up to one week.

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Want more info on the reasons other people soak their oats? 
Check out these links: 

• Kath Eats Real Food, Overnight Oats http://www.katheats.com/favorite-foods/overnightoats
• Nourished Kitchen, Soaked Oatmeal Recipe  http://nourishedkitchen.com/soaked-oatmeal-recipe/
• Kitchen Stewardship, Soak your Oats  http://www.kitchenstewardship.com/2009/11/30/monday-mission-soak-your-oatmeal/
• The Nourishing Gourmet, Soaked Oatmeal  http://www.thenourishinggourmet.com/2009/03/soaked-oatmeal-a-filling-and-frugal-start-to-the-day.html
• Passionate Homemaking, Soaked Oatmeal Breakfast  http://www.passionatehomemaking.com/2008/09/soaked-oatmeal-breakfast.html 

Note of Curiosity: 
If you click through to some of the links listed above, a few of the recipes have wheat flour included in the soaking ingredients. Since we're gluten-free, we're definitely not adding any type of wheat flour to our soaked oats. I'm not exactly sure how the addition of wheat is supposed to "better" the soaking process... but our soaked oats are completely delicious on their own, all naturally gluten-free. 

This Week's Menu -- Back to the Grind

Spent nearly all last week near Jacksonville, Florida with my husband's sister Lisa and her family. It's the first time we've had the chance to visit her since she moved to Florida several years ago. And we had a blast.

Yet... it's time to head back to work tomorrow and life as "normal." Although, I was pretty okay with "life as normal" being traveling, eating delicious foods somebody else prepared, and pretending I didn't own an alarm clock. :-)

But as much as I love vacation, it's time to get back into a daily routine. And I know full well that overall I function much better on a routine.

So to jump right back into a routine I'll start with our weekly menu.

This Week's Menu: 

• Monday: Hawaiian Chicken (pg. 174 from the new cookbook!)  with steamed broccoli and baked sweet potatoes

• Tuesday: Breakfast for dinner -- scrambled eggs, fruit salad, some sort of vegetables... 

• Wednesday: Leftover vegetable beef stew, from the freezer

• Thursday: Asian-Inspired Turkey Breasts  (pg. 210 from the new cookbook) with almond green beans and steamed carrots

• Friday: Homemade taco salad night!! Using leftover ground beef & lentil taco filling from the freezer! 

• Saturday: slow cooked baked beans with millet bread 

• Sunday: sandwich night while I prepare a few meals for the next week! 

Breakfasts: mini omelets, soaked oats

Lunches: leftovers or turkey sandwiches with homemade applesauce (pg. 48 from the new cookbook!) 

Farewell to Florida -- Tips for Making Gluten-Free Guests Feel At Home

It's been real, Florida. And we'll be back.

6 days in Fleming Island, Fl. Complete with Winn Dixie stores that have separate gluten-free sections, a Mellow Mushroom, Chick-Fil-A, and... oh yeah.. beaches. Beaches are good.

We ate well here. Mostly in my sister-in-law's kitchen. Grilled ribs, twice baked potatoes, gluten-free pancakes, gluten-free pulled pork barbecue, coleslaw, homemade black-eyed peas... I could go on!

And we not only ate well here, we were welcomed here. We felt at home.

Want to know how to make a Celiac or somebody who's gluten sensitive or allergic... or ANYBODY with food allergies --> feel at home?  Here are a few tips, all of which were put into practice without any help from me by my husband's wonderful sister Lisa and her family:

• Offer naturally gluten-free foods for meals that the whole family can enjoy.

• Going out to eat? Ask the gluten-free guest where they would like to eat. If you have favorite places in your area call them ahead of time and ask if they have a gluten-free menu. 

• Ask your gluten-free guest ahead of time what types of snacks they enjoy. If you can find gluten-free crackers, chips, and even cookies available in your local stores: surprise your guest with a gluten-free item. 

• Have lots of healthy, naturally gluten-free snacks available such as: fresh fruits and vegetables, roasted nuts like pecans, peanuts, or cashews, boiled eggs and/or cheese sticks in the fridge, etc... 

• If you are making regular meals WITH gluten along with gluten-free meals... make SURE to prepare the gluten-free meals FIRST with clean utensils, bowls, chopping boards, and cookware, on a freshly cleaned surface. 

• Don't make a big deal about it. Sure, it takes some preparation and extra thought, but help your guests to feel normal by not making a big deal out their dietary restrictions. If they want to talk about it and share with you, awesome! But many gluten-free folks can feel like they are "putting people out" or making things difficult by having to be different. This is especially important when you have gluten-free kids visiting! They need to feel like normal kids, not "the problem" kid... 

• Relax. Many people have multiple food sensitivities and/or food allergies that can be a challenge. If that's the case, ask your guest if they would prefer to cook for themselves and ask for suggestions on how you can help (ie... purchasing certain groceries, what special equipment they might need, etc...) In some cases it may be easier to allow your guest to have full control over his or her menu while they are visiting. Don't be offended if they cannot eat your food, they are simply looking out for their health and don't want to be sick while they are enjoying your company! 

What are your tips for feeding guests with strict dietary requirements? Do you cook for them? Buy groceries? Allow them to cook for themselves? Share your thoughts in the comments below! 

Top Ten Gluten-Free Meals and Snacks on the Road

When my dad was sick the past few months we did a LOT of traveling and eating on the road. As we all know when you eat on the go it can be expensive, (for gluten-free folks, especially) it can be hard to find, and it can be super frustrating when you have a variety of food sensitivies and/or allergies.

On our recent trips I have found quite a few options for eating gluten-free on the road! In no particular order here's my favorite top ten snacks and meals I eat when we're traveling:

1. boiled eggs -- you can either make boiled eggs or you can find them pre-made at many different gas stations and grocery stores. A single serving portion of a healthy, lean protein. 
2. fruit -- bananas and apples can generally be found at most gas stations and can ALWAYS be found in grocery stores on the road. Again they are automatically in single servings and travel well and have a healthy punch of fiber and natural fruit sugar. 
3. nuts/seeds -- super awesome protein and fiber all rolled into one delicious bite-sized, travel friendly package! Also can be found at most gas stations and grocery stores. Watch sodium counts though, as some are absolutely loaded with salt. My favorite? Roasted cashews. 
4. Go Picnik Gluten-Free Meals -- These meals have been an absolute LIFESAVER over the past few months. Not only have they saved me money by not eating out, but they are portion controlled, shelf-stable (no refrigeration required!), contain no high fructose corn syrup and contain healthy servings of protein, fiber, and fruit along with a piece of gluten-free chocolate! Make SURE when you are buying them to purchase the GLUTEN-FREE varieties! 
5. Glutino crackers with Sunbutter (or peanut butter) -- If the Go Picnik meals are out of your price range you can just take along a jar of sunbutter and a package of glutino crackers  -- still a bit pricey, but overall cheaper than the Go picnic meals and everybody loves "peanut butter" sandwiched crackers! Quick, easy, shelf-stable and relatively healthy! 
6. gluten-free beef jerky -- READ THE LABELS! Many varieties of beef jerky are NOT gluten-free, but quite a few ARE and they are becoming easier to find in gas stations and grocery stores. One brand in particular that I like is: Jack Links Beef Jerky.
7. Wendy's chili and a side salad or baked potato -- When I want a hot meal on the road Wendy's is one of my favorite places to go. I generally go for the simple and frugal options of a small chili and a baked potato. Wendy's also has many salads that are gluten-free and you have many of the grilled sandwich options without the bun. Check out the Wendy's gluten-free menu options for more information. 
8. Chick-Fil-A grilled chicken nuggets and waffle fries or a fruit -- My other favorite choice for a hot meal on the road! I generally have grilled chicken nuggets with a side salad and/or a fruit cup and their homemade lemonade. Chick-Fil-A also offers gluten-free FRIES because they cook their fries in a dedicated fryer. If you are unsure of the actual store policy make sure to check with a manager before you order (and check their gluten-free menu), but I've never had problems with cross-contamination at Chick-Fil-A. A definite winner for the gluten-free community! 
9. KIND Bars or Glenny's Fruit & Nut Bars -- It's now a rare trip when I don't see KIND bars or Glenny's Fruit & Nut bars in gas stations on our trips. KIND bars are generally about twice as much as the Glenny's bars, but I love both and always enjoy having them as an option when we're traveling. I've seen these most often in Sheetz gas stations and in the healthy/organic sections of grocery stores. 
10. McDonald's scrambled eggs, breakfast sausage, and fruit smoothies -- Yep... McDonald's...the bane of the American industrialized food industry... but honestly (especially since I've been gluten-free) having the option of ordering scrambled eggs & sausage on my way to work has been a huge help more times than I care to mention. Is it healthy? NO. It's an option... and sometimes you just WANT an option. So take or leave it... know it's available and when you're dying to get breakfast on the road. And the smoothies rock (and you can ask them to leave out the yogurt if you are intolerant to dairy)... probably have more sugar than a coke... but there you go. Feel free to check McDonald's allergen statements frequently as products can change. 

Do you agree? Disagree? What are your favorite gluten-free GO TO foods when you're traveling? Share in the comments below! 

Slow Cookin' with Jenni of Spoonful at a Time

I don't know if you've met Jenni yet or not... but she's a new gluten-free blogger in the Triangle area of NC and I think the world of her. 

I had the opportunity to meet Jenni at this year's first Raleigh Gluten-Free Expo. She was representing Triumph Dining (and did a smashing job if I do say so myself, I believe her booth of Triumph Dining books was completely sold out by the end of the day!)

Jenni's keen sense of humor and wicked awesome sense of taste make her a true asset to the gluten-free food blogging community. Jenni loves to share recipes, share gluten-free traveling tips, and write product and restaurant reviews. 

I asked Jenni several months ago if she would like to review my cookbook on her blog and do a giveaway. I was completely thrilled when she agreed. And I truly could not have asked for a more honest and thoughtful reviewer! Jenni tried no less than SIX recipes from my book and shared her successes along with the recipes that didn't turn out quite so well for her... which I LOVED. I'm so glad she was honest in how the recipes worked and what she learned in the process. I really hope it will encourage lots of people to use their slow cookers more often and to see how versatile they can be!

And the best part? Now YOU have ANOTHER chance to win a signed copy of my book! Jenni is having a giveaway RIGHT NOW on her blog that you can enter! I hope you'll head over and enter her contest, tweet it up, and share it on facebook. And while you're at it... subscribe to Jenni's blog for awesome recipes, product reviews, and a great read. 

And after you've done all that make sure to read about each recipe Jenni tried over the past week!

1. Hearty Beef Stew

2. Hawaiian Chicken

3. Balsamic Almonds

4. Salsa Chicken

5. Homemade Barbecue Chicken

6. Maple Pumpkin Spiced Lattes

Jenni, thank you so much for spending so much time with my book and sharing about it on your awesome blog!