Tuesday, August 31, 2010

Why Am I Gluten Sensitive? -- By Dr. Robert McCarthy

Today's guest post is written by a Dr. Robert McCarthy, founder of McCarthy Family Chiropractic  in Greenville, North Carolina. Dr. McCarthy is an advocate for those who are gluten sensitive in the Eastern NC region. 


WHY AM I GLUTEN SENSITIVE?
THE HEALTH DAMAGING EFFECTS OF GLUTEN
By: Dr. Robert McCarthy

More and more people these days are hearing about gluten sensitivity and celiac disease. However, it is still a poorly understood health condition, even among traditional health care providers. I recently had a patient tell me that his family doctor scoffed at him when he shared the fact that he was diagnosed with gluten sensitivity. The doctor replied by saying he doesn’t think gluten sensitivity is a “real disease”. He went on to say that there just isn’t enough research to prove it.  If any of you have suffered from accidental gluten exposure, I’m sure you’d beg to differ. The problem lies in the fact that the research has been around for decades, but the doctor just hasn’t read it.

Gluten sensitivity and its wicked stepmother, celiac disease are very real entities that can be diagnosed with scientific lab tests. However, you need to use the right test or you may wind up with a false negative. I’ve had patients wind up on anti-depressants because no one could identify the cause of their symptoms. The doctor then says, ”It’s all in your head”.  The most accurate and sensitive test is a stool sample. You also need to have the genetic test done to see if you have 1 or 2 genes for either gluten sensitivity or celiac disease.

Gluten is a sticky protein made up of glutenin and gliadin. When water is added, as in cooking, the two bind together forming gluten. If you are genetically predisposed, it’s just a matter of time before symptoms appear. Symptoms can range from mild bloating and cramping all the way to disabling abdominal pains. Another problem with proper diagnosis is that many gluten sensitive people have no abdominal symptoms at all. They may have a reaction to gluten that triggers an autoimmune attack inside their body. Whatever tissues or organs are attacked will determine their symptoms. One of the most common effects of repeated gluten ingestion in susceptible individuals is Hashimoto’s Thyroiditis. Other very common symptoms include aches and pains, lack of energy, brain fog, altered immune system function, depression, and other autoimmune reactions.

Gluten is a problem for these people because they lack the enzyme DPP4, which is necessary for complete digestion of gluten. This leaves a large molecule called gluteomorphine floating around inside your intestines. In time it will disrupt the inner lining of your intestines leading to another condition called leaky gut syndrome. You actually wind up with holes in your intestines allowing all sorts of pathogens to directly enter your blood stream. This leads to a whole cascade of events that fire up your immune system, which in turn can lead to autoimmune disease. Some different body tissues that then fall under attack are the thyroid gland (Hashimoto’s), the pancreas, the lining of your stomach, and even your brain and nervous system.

This information has been well documented going back to the 1920’s. In fact, during WWII in Denmark, there was a grain shortage and people with celiac disease became better. The Roman physician, Galen, described a condition in which the digestion was upset by gluten containing foods as early as the second century BC. If your doctor is not up to date with the latest research, it’s time to find a new doctor.

    

From Dr. McCarthy's website:

Dr. McCarthy graduated from the prestigious S.U.N.Y.@ Stony Brook with a bachelor’s degree. He then attended New York Chiropractic College in Seneca Falls, NY, graduating with a Doctorate in Chiropractic. After graduation Dr. McCarthy accepted an appointment to the NYCC faculty where he was a distinguished instructor in orthopedics, neurology and radiology.

Dr. McCarthy moved to Greenville and established his private practice, McCarthy Family Chiropractic in 1996. Having a focus on meeting the health needs of entire families, Dr. McCarthy offers unique treatments for children, adults, and elderly patients. He has a passion for helping people who have “been everywhere” and “tried everything”. Chronic conditions that destroy people’s lives are given special attention in his office.

Currently, Dr. McCarthy serves as the chairman of the Research Committee for the North Carolina Chiropractic Association. He lectures regularly on posture, nutrition, fibromyalgia, and chronic pain.

As an active member of the Greenville community, Dr. McCarthy attends Covenant UMC with his wife and 5 children. He is also the founder and head coach of the Pitt County Youth Lacrosse League and the President of the East Carolina Youth Lacrosse League.



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Monday, August 30, 2010

Gluten Free Homemade Marshmellows by Zoe of Z's Cup of Tea

Today's guest post is written by Zoe of  Z's Cup of Tea. Zoe is a gluten free Canadian teen blogger who loves to cook. Her recipe today is for homemade marshmallows that are sweetened with honey. I can't wait to give these babies a try when I get back from Seattle! Please visit Zoe and thank her for filling in for me! 



My early attempts at marshmallow-making were dismal. Two years ago I tried making marshmallows using honey, gelatin, and egg whites in accordance to the Specific Carbohydrate Diet or SCD (a diet that was originally designed to cure celiac disease by eliminating all grains and starches, with honey as the only sweetener allowed. It has also been found to help with other gastrointestinal or autoimmune diseases including Chron’s, IBS, and colitis, and has also found popularity in the autism community for its success-oriented results.) I baked the marshmallows, in an effort to cook the egg whites so they wouldn’t be raw and though they firmed up in the fridge, they weren’t marshmallows in the least.

November of last year I tried making marshmallows again at the behest of my little brother, using a Martha Stewart recipe and replacing the corn syrup with honey, which I documented on my blog at the time. My brother was reading Calvin and Hobbes comics and he wanted to be like Calvin, having hot chocolate with marshmallows when he came inside from playing out in the cold. Those marshmallows didn’t really work out either. I remember feeling distinctly discouraged at the time because a) they didn’t work out when I felt they should have and b) every recipe I saw used a stand mixer - a kitchen appliance that I do not own - and every piece of marshmallow-making advice I found online generally said that it was next to impossible to make marshmallows without one.

I’m a determined person and I endeavor to be a perfectionist about what I do for lack of a better word, so I wasn’t going to let up easily on marshmallow-making but I decided, after that attempt, to take a bit of a break.

Eight months later after my marshmallow disaster, I discovered a recipe for marshmallows that were made without corn syrup. I was excited. This recipe, too, used a stand mixer but I decided that I would try to mix it with my own girl power, since I was already whipping egg whites to stiff peaks by hand. (The Martha Stewart recipe I’d attempted I had mixed alternately by hand and with an electric hand or stick blender.)

These marshmallows worked. Pouring in the syrup into the gelatin with one hand while whisking with the other simultaneously, I whisked with hardly a break and slowly but surely the marshmallow came together: it became that opaque white, it congealed, it thickened... it was true marshmallow! I called my siblings and we all crowded around the bowl, oohing and aahing over it. Instead of corn syrup, agave nectar was used; it also used sugar, but for my next try I didn’t use the sugar and it still worked out. In fact, without the sugar, I noticed the marshmallow set much faster: I’m not a scientist and only have a basic understanding of food science, though I suspect that the crystals in the refined sugar slowed the marshmallow setting. The marshmallow made without refined sugar didn’t stick to the bowl or make strings everywhere either - making clean-up much easier.



I also found out that marshmallows can be made with honey also, after I took the plunge again in response to a reader’s question about if honey would work instead of the agave. (It was asked if maple syrup could also be a possible substitution, though as of this time, I haven’t yet made marshmallows with maple syrup.) To be truthful, I had my doubts about it working, based on my past experiences with using honey in marshmallow as I’ve already described, but my perseverance paid off in the end and I can show that marshmallows can be still be made even if you don’t have a stand mixer.

Gluten Free Marshmallows, Sugar & Corn Syrup free
Originally posted at Z’s Cup of Tea
  • Because I don’t have a stand mixer, as I have already stated, my instructions are written for mixing the marshmallow by hand. Do not feel obligated, however, to do it by hand if you have already have a stand mixer. The marshmallow tends to splatter a bit, so I recommend wearing an apron or something over your clothes so they don’t get dirty. 
  • There is no need to coat the marshmallows as they don’t stick, although you can if you wish to. Use toasted coconut flakes for coating if following the Specific Carbohydrate Diet. 
This makes a small amount of marshmallows, so increase the recipe as needed.
Makes 18 (1-inch) marshmallows, using a square 6” by 6” pan or dish

Ingredients: 
1 1/2 tablespoons gelatin
1/2 cup ice cold water
1/2 cup agave nectar or honey
1/8 tsp. salt
1/2 tsp. vanilla extract

Method: 
Chill a large mixing bowl and balloon whisk (the bigger the better) in the freezer for a few minutes, or longer. Soften the gelatin with half the water (1/4 cup) in the chilled bowl.

Cook the remaining 1/4 cup of water, agave nectar or honey, and salt over medium heat, covered, for 3 minutes. Increase heat slightly to bring it to a gentle boil. If using agave syrup, cook until it registers 235 to 240 degrees Fahrenheit on a candy thermometer. If using honey, cook until it registers 200 degrees Fahrenheit on a candy thermometer.

Pour the syrup slowly, in a steady stream, into the softened gelatin, whisking gently at the same time. When all the syrup is poured in, increase your speed and mix vigorously. It will start frothing and soon become white, although it will still be thin at this point. Keep whisking and it will gradually thicken. (I made a video demonstrating this.) At some point during the mixing, as the marshmallow gets thicker, you may wish to switch to a smaller balloon whisk for better dexterity and ease of control.

When the marshmallow has reached a stage similar to smooth, soft peak meringue (but bouncier), add the vanilla extract and whisk for about a minute or two longer. If using honey, you will have to mix it longer than if you were using agave nectar. Marshmallow sweetened with honey won’t be as thick, initially after finishing mixing, as agave-sweetened marshmallow but it will continue to thicken as it sets.

Scrape the marshmallow with a rubber spatula, preferably flexible, into a small square 6” by 6” inch pan or dish lined with wax paper or parchment paper. Spread evenly. Cover with plastic wrap and wait until fully set (if it’s a hot day, storing it in the fridge may help). To test if it’s set, touch the surface with your fingertip: it shouldn’t stick to your finger at all, without any marshmallow left on your finger. When the marshmallow is set, turn out on to a plate and use a length of dental floss to cut into squares. A knife may also be used for this, but the dental floss will ensure more smoothly cut marshmallows. Enjoy!
  • Zoe's marshmallows sweetened with agave nectar originally posted here.
  • Zoe's marshmallows sweetened with honey originally posted here.
Zoe of Z’s Cup of Tea is a passionate foodie: a term she uses endearingly to describe herself and her gastronomic interests. She started cooking and baking gluten-free, dairy-free, and Specific Carbohydrate Diet (SCD) friendly foods for her brother recovering from autism and shares her recipes on her blog.
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Sunday, August 29, 2010

Gluten Free "Wafflewiches" by A Girl Who Loves Cupcakes

Today's post is a written by my dear friend Jennifer of A Girl Who Loves Cupcakes. While Jenn isn't gluten free,  I love how she demonstrates how easy peasy it can be to take a "regular" recipe and make it gluten free. Enjoy!



Easy Gluten Free Wafflewich 
from A Girl Who Loves Cupcakes

Hi Everybody! While Carrie is off having fun in Seattle she asked me if I’d be willing to do a guest post. My food blog is my photo journal of my quest to live a healthy life. I don’t actually follow a Gluten Free Diet, but since meeting Carrie I’ve learned SO much about it. I’ve continued to be surprised by all the foods that are secretly harboring gluten! So, when I found this recipe last week in Kraft Food & Family, I got together with Carrie and we realized it could easily be made Gluten Free by just substituting Gluten Free Waffles.



Gluten Free Wafflewich 
by A Girl Who Loves Cupcakes

2 Frozen Gluten Free Waffles likes the ones by Vans or Nature’s Path.
1 Tablespoon Peanut Butter
1 Small Banana, sliced

Directions: 
Prepare waffles as directed on box.
Spread Peanut butter evenly over one waffle and add bananas.
Top with remaining waffle and enjoy!

If you can tolerate dairy, you could also add a thin layer of Nutella for a creamy chocolate hazelnut surprise or make a savory version by using scrambled eggs and bacon instead of the peanut butter and bananas.

So, that’s it! Easy and oh so delicious!!


*************



For Quick Gluten Free Homemade Waffles:
If you want to make your own waffles using the new Gluten Free/Casein Free Master Baking Mix here's a super easy recipe: 

1/4 teaspoon baking powder
2 teaspoons sugar 
3/4 cup water
2 eggs
1 tablespoon oil

Directions:
Turn waffle iron on to warm. In a medium sized bowl or 4 cup measuring cup whisk together 3/4 cup water, eggs, and oil. In another bowl mix together baking mix, baking powder, and sugar. Whisk dry ingredients into wet ingredients until fully combined. Mixture may be thicker and a bit lumpier than regular waffle batter, this is okay! Pour batter onto waffle iron and cook as directed for your individual waffle iron. Makes 8 (4 inch) square waffles. Serve immediately or freeze leftovers. 

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Saturday, August 28, 2010

Grilled Garlicky-Lemon Asparagus by Rella

Today's guest author is Rella of the blog Penny Pinching Epicure, a wonderful allergen-friendly food blog. Be sure to check out Rella's recipe for Quick & Easy Barbecued chicken with a homemade gluten free BBQ sauce, which was shared yesterday here on Gingerlemongirl.com! 


Garlickly-Lemony Asparagus

I think perhaps the best way to enjoy asparagus is grilled--just enough so that the asparagus is soft, but not so much that it loses its delectable crunch and beautiful green color. I don't have a grill handy normally, and the best way I can replicate the delight of grilled asparagus is popping it under the broiler for just a few minutes. You can use a stove-top grill pan too, but I find I don't like that as much. The garlic, lemon, and cracked black pepper work perfectly with the sweet asparagus.

You may or may not know this trick, but trimming asparagus is super easy--pick up a piece of asparagus, and bend it until the bottom snaps off. It will break at just the right place to ensure you don't get to woody, stringy bottom (for a video, just google "trimming asparagus,” lots of great tutorials).



Garlickly-Lemony Asparagus

Ingredients:
1 Tbsp olive oil
juice of 1 lemon (~2 Tbsp)
1 garlic clove, minced fine
1/2 tsp sea salt
2-3 grinds of pepper
1 bunch of asparagus, trimmed

Directions:
1. Combine oil, garlic, lemon, sea salt, and pepper. Toss asparagus until well coated.
2. Lay asparagus in a single layer on a baking sheet. Broil for 3-4 minutes until asparagus is soft but still very green.

Serve hot or cold. For a great summer salad, cut asparagus into bite-sized pieces and add 1 chopped tomato, a handful of chopped green onion, and some whole kernel sweet corn.



Rella of Penny Pinching Epicure has been dairy free for 4 years and gluten free for 1. Almost a year ago, she launched her blog as a way to show that you can make gourmet, delicious food and still maintain a pretty tight food budget, even with food allergies!
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Friday, August 27, 2010

Quick & Easy Chicken with Homemade Barbecue Sauce by Rella

Today's guest author is Rella of the blog Penny Pinching Epicure, a wonderful allergen-friendly food blog. Rella will be sharing two of her favorite summer grill recipes with us this week!




Rella's Quick & Easy Chicken w/ Homemade BBQ Sauce

I love to barbeque; I've been spoiled this summer to be at my parents' house a lot, and they have an amazing charcoal grill. We made this recipe one hot summer evening, but now that summer is coming to a close, I'll be baking the chicken, or using a grill pan on my stove top.

The BBQ sauce recipe is partially based on my mom's sweet & sour meatball recipe, where she uses pineapple juice to sweeten the tomato sauce. Yes, you can just use a bottle of store-bought BBQ sauce, but this one is really quick to whip up, and (I think) it's much more delicious :). The secret weapon in this sauce is the allspice; most of your guests won't be able to discern what it is, but they will know that there's something special about your sauce!

Tip: Get dinner on the table faster by prepping the night before! Marinate the chicken in the BBQ sauce overnight, then just pop in the oven when you get home from work. This recipe also freezes very well, so make a double batch and you'll have dinner next week too!



Quick & Easy Chicken w/ Homemade BBQ Sauce

Ingredients:
1/4 cup ketchup
1 Tbsp soy sauce (or use this soy-free alternative)
2 Tbsp rice vinegar
1 tsp sesame oil
1/4 cup pineapple juice
1 tsp garlic powder
1/4 tsp ground ginger
1/4 tsp allspice
1/8 tsp curry powder
1/8 tsp black pepper
1 chicken, cut into 8 pieces

Directions:
1. Preheat oven to 350 degrees.
2. Combine all ingredients but chicken.
3. Rub BBQ sauce all over chicken, both over and under skin.
4. Bake uncovered in the oven for 35-45 minutes, until chicken is cooked through.

Serve with rice and a side of asparagus (featured tomorrow on GLG) for a tasty and healthy weeknight dinner!

Fun variations:
Add 1/2 tsp garam masala for an Indian-inspired BBQ sauce
Add a couple of shots of sriracha for a spicy wing sauce
Add some chopped fresh rosemary, thyme, or taragon for an earthy, herbaceous sauce



Rella of Penny Pinching Epicure has been dairy free for 4 years and gluten free for 1. Almost a year ago, she launched her blog as a way to show that you can make gourmet, delicious food and still maintain a pretty tight food budget, even with food allergies!
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Thursday, August 26, 2010

Traveling Gluten Free in Europe by Nicola, GFree Mom

Today's guest post is written by Nicola, author of www.gfreemom.com. Nicola's post today is on the topic of gluten free traveling which for me is perfect timing while I'm attending the International Food Blogging Conference in Seattle!


Traveling G-free in Europe



After a few months of turning our dietary lifestyle on its head and familiarizing myself with the world of g-free, I face the prospect of traveling through Europe for just under 2 months with a 7-year old gluten intolerant child.

After a gap of three years since going ‘back home’, there is a lot of ground to cover with friends and relatives in England, Germany and Sweden. Given that gluten free lunch boxes and birthday party treats have been as tough as it gets so far, the thought of managing my sons dietary needs while living out of suitcases and mastering trains, planes and automobiles is a tad daunting.

Virgin Atlantic offers a gluten free meal option. My only criticism is that this is offered for adults only and not for children. I overcome this by ordering the g-free meal in my name instead of my sons. Once the food arrives I actually envy his meal. The grilled chicken breast, rice and vegetables with rice cakes, salad and fruit salad as sides is actually a lot more appetizing than the usual plane food. Beyond the main meal, however, I’m more than pleased that I have pre-packed a bag full of potato chips, rice cakes, popcorn and gluten free cereal bars.

In England the gluten free bread and pasta taste second to none and are readily available in all supermarkets. The lesson we quickly learn is not to rely on gluten free food options being available in museum cafés and tourist attractions and after a day or two of lunches of potato chips and fruit, I start making gluten free sandwiches to eat throughout the day. The great thing about England is that there is usually a baked potato option on just about any menu, this provides a good meal alternative while we are on the go.

In Germany, the gluten free bread tastes like cardboard and there isn’t much choice, but the pasta is great and we succumb to eating pommes frites (French fries) a lot while on the go. I conclude that as long as we are eating healthy lashings of fruit and vegetables it’s not the end of the world to be eating so many fries – and we’re on vacation after all.

In Sweden, where we also spend a week on a sailing boat, the gluten free selection in the supermarkets is phenomenal. Just about every Swedish kitchen staple is replicated in a gluten free version. The bread rolls are delicious and we all begin to prefer them. The big gluten free brand is Semper. They have cornered the market and really have got it right. That on top of amazing seafood and the great Swedish korv (hot dogs), see us through with ease.

It helps greatly that everyone has been to the supermarket before we arrive and that we have gluten free food on hand the minute we land, but even without this preparation the supermarkets have everything clearly labeled and g-free is easy to find – in any language.

2 months later, I can declare our gluten free travels a success. Don’t let diet stop you from doing the things you really want to do.


 About Nicola, the GFree Mom
 After surviving a fierce fight with breast cancer, Nicola’s eldest son (age 7) suffered from severe gastrointestinal problems and chronic anxiety. A holistic approach to his problems through Tibetan medicine focused heavily on his diet. He has been and will largely continue to be gluten and lactose free. The result is a whole new boy and a happy family. Nicola chronicles the journey and shares simple g-free kid friendly recipes along the way on www.gfreemom.com


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Wednesday, August 25, 2010

Gluten Free, Egg Free, and Vegan Recipes



With the eggs hitting the national news this week in a nationwide recall due to salmonella, I thought it would be a good time to share links for gluten free egg free recipes. You don't need eggs to make seriously good gluten free baked goods!

A few from my website:
Tropical Date Bars
Raw Berry Blueberry Pie
Whole Grain Rosemary Garlic Pizza Crust
Vegan Chocolate Cake
Peanut Butter Honey Cookies
Chewy Chocolate Chip Cookies

Homemade Egg Substitutes for Gluten Free Baking
Ground Flax Seeds
Chia Seeds
Ener-G Egg Substitute
Vegan Egg Substitutes for Baking


My vegan chocolate cake, with a little help from Clara of SixFoodIntoleranceLiving

From Karina's Kitchen:
Karina's Gluten Free/Vegan recipe index
Karina's Delicious Gluten Free Vegan Bread
Karina's GF Vegan Chocolate Cake
Karina's GF Vegan Vanilla Cupcakes
*Note that nearly ALL of Karina's baked goods are egg free and gluten free, so go and play!

From The Spunky Coconut:
Chocolate Raspberry Cookie Bars
Blueberry Muffins
Egg Free Grain Free Brownies
Buckwheat Biscuits
Chocolate Chip Cookies
Egg-Free Bagels (I can't WAIT to try these!)

From Whole Life Nutrition Kitchen (all recipes listed are Vegan & GF):
Gluten Free, Egg Free Biscuits
Oatmeal Heart Cookies
"Milk" Chocolate Cupcakes
Pumpkin "Cheesecake"
Gluten Free Vegan Hemp Bread

Cinnamon Quill's Vegan Bread made free form in my kitchen! Delicious!

Additional Recipes from a few of my favorite gluten free blogs:
Sally's Gluten Free Vegan Bread
Sally's Peanut Butter Chocolate Chip Cookies
Cinnamon Quill's Gluten Free Vegan Bread
Elana's Vegan Herb Crackers
Ellen's Gluten Free, Egg Free Pancakes
Diane's Cranberry Chocolate Nut Truffles
Book of Yum's Flax Sorghum Bread
Book of Yum's Egg Free Recipes
Z's Cup of Tea Honey Cookies

Yours?? 


This is BY NO MEANS a complete gluten free, egg free baked goods recipe list! 
If you have one you'd like to add, please leave me a comment and share your recipe!!

How is the egg recall affecting your family? Are you still using eggs? 

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Gluten Free Disaster/Hurricane Preparedness

Today's guest post is shared with us from David Abed of Kinnkinnick Foods. It was originally posted at their blog entitled, "The Gluten Free Insider."  I think  for people who live in the southeastern part of the US, this post is especially timely. Even where I live in Eastern NC, we always have to think about preparing for hurricanes each fall and I know this information on preparing when you have food allergies is especially helpful! 

You're Celiac or have Food Allergies. Are you prepared for a natural disaster? 

With hurricane season upon us, floods and tornadoes in the news, and a 5.0 earthquake rattling southeastern Canada earlier this summer, it seems the perfect time to offer a few pointers to the gluten-free and food allergy community on how best to prepare for a natural disaster.

People seeking shelter in the Superdome before the
arrival of Hurricane Katrina. credit: wikimedia.org
A few basic facts: research shows that 72 hours is the average time it takes for grocery store shelves to be cleared in the wake of a disaster, and 14 days is typically how long it takes to restore regular food shipments. It is also important to remember that emergency aid groups like the Red Cross or government run shelters or evacuation centers will be unlikely able to accommodate any type of specialty diet. You and your GF or food allergic family members may have very little to eat if you are unprepared and find yourself in the midst of a disaster area. Yet all it takes is a few minutes of planning to ensure your family – whether following a GF diet or not – will have enough to eat and drink should the emergency last days or even weeks.

Recommended Items to Include in a Basic Emergency Supply Kit: (adapted from ready.gov)

  • Water, one gallon of water per person per day for at least three days, for drinking and sanitation 
  • Battery-powered or hand crank radio and a NOAA Weather Radio with tone alert and extra batteries for both
  • Flashlight and extra batteries
  • First aid kit
  • Whistle, unbreakable mirror to signal for help 
  • Dust mask, to help filter contaminated air and plastic sheeting and duct tape to shelter-in-place 
  • Moist towelettes,  hand sanitizer, garbage bags and plastic ties for personal sanitation 
  • Wrench or pliers to turn off utilities 
  • Can opener & utensils for food (if kit contains canned food) 
  • Local maps 
  • Cell phone and chargers
  • Water proof matches or lighterFood, at least a three-day supply of non-perishable food 


Needless to say, if an emergency strikes and you have someone in the house with Celiac Disease or food allergies, it’s essential you have appropriate foods in storage to consume on-site or take with you to a shelter.

As someone with special dietary needs, we need to do a bit more planning than for a normal supply kit. However, packing for an emergency is not all that different than packing for camping or backpacking. In fact, keeping your emergency supplies in a backpack or duffel is a good idea because it is easy to grab and its portability can be very important if you have to walk any distance to safety or a shelter.

The Basics

  • Dehydrated or freeze dried food is best because it is light and easy to pack however finding dehydrated food that is gluten free can be challenging. Dehydrating your own food is not difficult and can be much cheaper. Most home dehydrators come with recipe books on how to dehydrate just about anything.
  • Where dehydrated foods are not available, canned meats, fish & beans are a good option. Avoid prepared, canned meals as they are often mostly water and less nutrient-dense. You must be aware that all canned foods are heavy and bulky and you might have to carry them for some distance.
  • Boil in bag meals and meal replacement beverages can also be an option if they are available. Again you’ll want to watch the weight.
  • Dried meats and fruit (jerky, fruit leather etc) are an essential for any kit. They are lightweight, last a long time and have excellent nutritional value. Get low sodium meats if possible. Make your own beef jerky and fruit leathers to save money and ensure they are gluten free. Jerky Tips & Recipes
  • Gluten free energy/protein bars are quite widely available and make a great addition to your kit.
  • GF dry soup or bouillon cubes can be a good way to add flavor to your emergency meals.
  • Rice is often suggested as a good staple for a gluten free emergency kit. I prefer Quinoa as it is far better for you from a nutrient standpoint, it cooks quickly (saving your limited fuel) and can be used for all meals (cinnamon & sugar quinoa for breakfast, cayenne, garlic & beef jerky quinoa for supper). If you want to use rice, get the quick cooking kind. Boil in bag rice is available which is very convenient. Brown rice is better nutritionally, but takes a lot of time and fuel to cook.
  • Celiac.com suggests packing a small 3 cup rice cooker but you may be without power so I would suggest a small single burner camp stove or sterno stove with extra fuel. You can even make your own sterno stove. Always make sure you have adequate ventilation when cooking with any kind of combustible fuel.

Non-essentials

  • Pepper, salt, sugar, other spices such as garlic, cayenne, chili, cinnamon. While you don’t need these, they can help make your rations taste a whole lot better. When backpacking, I store these in empty 35mm film canisters. They’re light, durable and water tight. Film canisters aren’t easy to find these days but you might be able to still get them. Ask at your local photography store. Or you can purchase them here
  • Coffee, tea, chocolate mix, powdered milk. Again not, essential (and some may argue that coffee is) but can make your time waiting in a shelter pass a bit more pleasantly.


Keep all of your supplies in heavy duty, re-sealable plastic bags to keep them dry. Store your entire kit several feet off the floor so it won’t be damaged by flooding but not so high that it is difficult to get to. Check your kit every 3-4 months, check expiry dates and replenish with fresh supplies where needed.

Obviously, what emergency items you’re most likely to need should be based on what type of emergency you’re most likely to face (flooding, quakes, and so on). But there’s one item none of us can do without – preparation – so do your homework, know your options, involve your family, conduct practice drills and, most of all, stay safe!



About Kinnikinnick Foods 
Based in Edmonton, Canada, Kinnikinnick Foods is North America’s leading source of deliciously diverse baked goods products created for those maintaining a gluten, dairy and/or nut-free diet. Kinnikinnick runs the largest dedicated gluten-free and nut free bakery in North America. The company also writes “The Gluten Free Insider,” a blog dedicated to living and cooking gluten free.
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Tuesday, August 24, 2010

Gluten Free Pear Clafouti for Two


Pear Clafouti is an incredibly easy gluten free fruit dessert to make. I decided to make this one night last week because of our trip to Seatttle and I wanted to use up ALL of the produce, fruit, and eggs in the house.

I had previously bought these beautiful Asian pears and had planned on making a simple baked pear dessert topped with raw cashew cream.

But as a friend posted on Facebook the other day, "What do they say about the best laid plans?" Well the baked pears never happened... but the clafouti did. And honestly, I think I like the pears better in this recipe!


This recipe is so simple to prepare. All you will do is simply slice up your fruit, in this case a large Asian pear, and place it decoratively in a small baking dish.

The clafouti batter is so easy. I didn't have any of that wonderful gluten free master mix on hand (although I highly recommend using it!) so I used Bob's Red Mill pancake mix instead. I love that Bob uses at least a few whole grains in nearly all of his gluten free flour mixes. Thank you Bob!

You create a basic pancake-type batter and pour it over your fruit and bake it. That's it.


And 25 minutes later the result is lovely. These pictures do this pear clafouti no justice whatsoever. I'm still waiting for the camera & good lighting fairy to visit... thanks for being patient.



Until then... make this for dessert, or breakfast, or just because. I love it. Simple, slightly sweet, and it makes a beautiful presentation. For a larger dessert double this recipe. Don't like pears? Use any fruit you like. Top it with powdered sugar if that's your thing... drizzle it with maple syrup, add a scoop of my favorite vanilla coconut ice cream... the possibilities are really endless..

Gluten Free Pear Clafouti
free of gluten, dairy/casein, and soy
created by carrie @ gingerlemongirl.com
printer-friendly recipe

1 large Asian Pear, thinly sliced
1/2 cup gluten free master baking mix -or- pancake mix
1/2 teaspoon cinnamon
1/2 cup almond milk
1 egg
1 teaspoon vanilla extract
1 tablespoon oil (I used grapeseed -- use what you have on hand)
1/4 cup sugar -or- agave nectar (I used agave)
Cinnamon, for sprinkling on top

Directions:
Preheat oven to 350 degrees. Grease a small round baking/casserole dish. Slice pears (reserving 3-4 small slices) and place decoratively in the dish. In a medium sized bowl mix together baking mix and cinnamon. Make a well in the center of the dry ingredients and add almond milk, egg, vanilla, oil, and sugar -or- agave nectar. Whisk the wet ingredients together and then mix into the dry ingredients until you have a wet, incorporated batter. Pour over the pear slices. Sprinkle the top of the clafouti with additional cinnamon if desired. Place 3-4 pear slices on top of the clafouti. Bake in 350 degree oven for 25-30 minutes until top is golden brown. Let cool for 10-15 minutes before serving. Serve with whipped cream, coconut or raw cashew cream, coconut ice cream, or with powdered sugar. Excellent hot or cold!
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Sunday, August 22, 2010

Revised Gluten Free, Casein Free Master Baking Mix Recipe



One of the first recipes I created when I became gluten free in 2007 was a gluten free baking mix similar to the popular "Bisquick." It's been one of my most popular recipes and I'm glad that it's such a helpful & practical recipe for so many people.

Now, 4 years later... you can actually BUY gluten free Bisquick... and if you need something fast, it is very useful. But I will warn you... the Betty Crocker GF Bisquick is not the tiniest bit healthy. And sometimes that's completely okay. If you want cake for special occasions it certainly doesn't have to be healthy... but really I want my pancakes to at least have a LITTLE bit of fiber in them... if that sounds like you too, then you'll probably really love this mix!


After initially posting the recipe one of the most frequent questions I received was how to make the mix casein free/dairy free. Many people suggested simply replacing the powdered milk in the recipe with additional tapioca starch. I didn't necessary want to offer this recommendation because tapioca starch is such a simple & unhealthy starch. I've also discovered I just don't like the taste of tapioca starch. I've always been a proponent of whole grains and I wanted to find a way to keep the mix at a high gluten free whole grain ratio.

I also wanted to remove the Crisco from the recipe. Not only does it contain soy, which I try to avoid... but I've since realized it's basically an edible form of plastic. Which is sort of gross when you think about it. I can't tell you how many people asked me what they could use instead of Crisco and at the time, I was not knowledgeable enough to give them a good answer. Now I know that you can use Spectrum Palm Shortening or Coconut Oil.. it's up to you! They both work really well. And you don't have to feel guilty about your pancakes with these healthier alternatives to Crisco!

So, at long last, here is the new revised gluten free, casein free, and soy free master baking mix. Use it cup for cup in any "Bisquick" type recipe. It's fantastic for quick breads, muffins, biscuits, etc...

Do you have a recipe you make with this homemade gluten free master baking mix? 
I'd love to feature it on Gingerlemongirl.com! 
Just leave me a comment and share your thoughts & recipes! 



Ginger Lemon Girl's Gluten Free/Casein Free 
Master Baking Mix (Like Bisquick)
Free of gluten, dairy/casein, and soy
Created by Carrie @ Gingerlemongirl.com
Printer-friendly recipe. 

3 cups brown rice flour
2 cups sorghum flour
1 1/2 cups arrowroot starch
1/2 cup potato starch
1/4 cup brown rice protein powder -or- almond flour
1/4 cup ground flax seeds (optional - great for a whole grain texture & extra fiber!)
1 tablespoon + 1 teaspoon xanthan gum
2 teaspoons salt
3 tablespoons baking powder
1/2 cup coconut oil or spectrum palm shortening (I used spectrum)

Whisk all dry ingredients together thoroughly. Cut in shortening, until it is thoroughly mixed into the dry ingredients and looks like tiny peas. Store in a tightly-sealed container in fridge or pantry.

Here are a few of my favorite recipes to use this wonderful mix: 

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Friday, August 20, 2010

Grilled Chili-Lime Tilapia with Peach Salsa


I can't tell you how many times I've ruined a good piece of fish. Absolutely ruined it. Either didn't cook it long enough or burned it to a crisp.

I'm excited to say I finally got it right! The tilapia we ate for dinner one night this week was turned out beautiful and truly tasty! Flaky and moist on the inside. Crisp and full of flavor on the outside. I think fish might begin to make a regular appearance on our dinner table.

At first I wasn't sure how to fix this fish (I did not want to ruin ANOTHER dinner!), so I googled for a few ideas. I was looking for a recipe that would be fast, have few ingredients, and would be super easy for the beginner fish chef that I am.

This recipe really fits that description! It is so easy and has such great results! You simply coat the fish in a dry rub made of three ingredients. Let the flavors come together for about 30 minutes in the fridge and grill it for about 6 minutes. Easy peasy.

If you are intimidated by the thought of cooking fish, please give this super easy recipe a try. I used frozen tilapia that I thawed partially in the microwave for 6 minutes on defrost and then allowed the fish to sit on the counter for about 20 minutes. Worked just fine. No fishy flavor at all. It tasted fresh & delicious and the chili is not overpowering. Michael, who has never been a fan of fish, ate the entire piece and said, "You know honey, I really didn't think I was going to like this... but it's great!"

Personally, I loved the addition of peach salsa on the fish to give a tiny bit of sweetness to cut the heat of the chili. If you're not a fan of peach salsa, use what you like... heck, Michael would probably eat it with ketchup!


Grilled Chili-Lime Tilapia with Peach Salsa
Adapted from a recipe on Foodnetwork.com
Free of gluten, dairy/casein, and soy
Printer-friendly recipe

1 lb. fresh tilapia (2 filets)
1 tablespoon chili powder
1 teaspoon garlic powder
1/4 teaspoon salt (optional)
2 tablespoons olive oil
1 tablespoon lime juice
3 tablespoons gluten free peach salsa

Directions:
Rinse & pat dry the tilapia and set on a large plate. In a small bowl stir together the dry rub: chili powder, garlic powder, and salt. Rub the spice mix over the fish until they are fully coated. Cover plate of fish with plastic wrap and refrigerate for 30 minutes to allow the spices to meld. Heat grill pan 10 minutes before cooking. Get the grill pan very hot (a droplet of water should sizzle immediately). Brush olive oil on the spice-rubbed fish and place onto the grill. Cook 3-4 minutes on each side until the fish is fork tender & gently flakes. Plate grilled fish and sprinkle each serving with lime juice. Add 1 1/2 tablespoons of salsa on top of each filet and serve with fresh spinach or steamed broccoli!

Enjoy!
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Thursday, August 19, 2010

Gluten Free Must Reads: Simply Sugar & Gluten Free


Today marks the first post of a new feature on Gingerlemongirl.com! Every week or so I will be spotlighting a different food blog that I believe is making a difference in the gluten free community. 


This week we are featuring Amy Green of Simply Sugar & Gluten Free.
Amy started her gluten free blog in 2009. A little over a year later Amy is now a soon-to-be cookbook author with a popular gluten free cooking blog.

Amy's Simply Sugar & Gluten Free is not your average cooking & baking blog. She focuses on whole, healthy, & nourishing foods. As the blog implies Amy does not use sugar in her baking. She uses a variety of sugar alternatives for sweet & savory foods.

Amy's recipes range from breakfasts, breads, side dishes, desserts, main dishes, etc... Amy works hard to make her meals not only healthier than the regular American fare, but beautiful and appetizing as well!

Amy also teaches gluten free cooking classes in the Dallas area, recently hosted a beautiful gluten free brunch for local gluten free bloggers, and she's currently working hard on her soon-to-be-published gluten free cookbook

Amy's recipes are not only delicious, but simple to make and usually have a short list of easy-to-find ingredients. A few recipes I can't wait to try include: 
Make sure to stop by Simply Sugar & Gluten Free this week and learn more about Amy, her wonderful blog, and her upcoming gluten free cookbook! 

Many thanks to Amy for making the world of gluten free living a better place! 

Amy Green, author of Simply Sugar & Gluten Free & upcoming gluten free cookbook author! 
Look for Amy's book in stores nationwide Winter/Spring 2011!


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If you're interested on having your blog featured on GF Must Reads, please email me and tell me why you & your blog would be a good candidate and how you make the world of GF living a better place!

Help! I need a few people willing to write a guest post for Gingerlemongirl.com!

I'll be out of town for the International Food Blogger's Conference next week and I need a few willing food bloggers to write a guest post for me! If you're interested please email me ASAP! I will need the posts emailed to me no later than Tuesday August 24th! Topics can be anything about gluten free living. A recipe, a cookbook review, a restaurant review, a bio on why you're gluten free, kid-friendly gluten free stuff... whatever you want to write about regarding your gluten free life! Thanks so much for helping me out! I look forward to hearing from you!
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Wednesday, August 18, 2010

Quick Mashed Sweet Potatoes


This is one of the easiest side dishes I have ever made. One night a few weeks ago I needed something super quick for dinner. I picked up a roasted chicken from the Food Lion Deli (yep! They are gluten free!), but I wasn't sure what to make to go with it.

I finally decided on a spinach salad and mashed sweet potatoes. Ever since we had the 30 Days Gluten Free Quick & Easy Meals series I've been looking for fast and easy ways to make meals and side dishes. Shirley's microwave meatloaf reminded me that I don't use that appliance nearly often enough. Especially in the summer.
I know there is some debate on how safe it is to use a microwave. Opponents say that the radio waves (microwaves) used to cook the food changes the molecular structure of the food itself and therefore makes it unhealthy for our bodies to process. There are also many arguments stating that nutrients in natural foods are lost/destroyed by the microwave cooking process. (However, keep in mind that heating any food will kill some of the nutrients regardless.)
I'm not a scientist or a nutritionist so I can't really give an opinion one way or the other on the safety of microwave cooking. But during these hot summer months I will admit that I find the microwave a useful cooking tool both in energy efficiency and saving my kitchen from the heat generated from our regular electric oven. 
At any rate, I made these super easy mashed sweet potatoes in the microwave. It was quick and made a delicious side dish for our roasted chicken. No matter how you choose to cook your sweet potatoes, acorn squash, butternut squash, pumpkins, etc... enjoy them as a wonderful & healthy side dish!

Quick Mashed Sweet Potatoes
a simple side dish technique
free of gluten, dairy, and soy
for 2 servings

2 medium sweet potatoes, peeled & cubed
2 tablespoons coconut oil
1 teaspoon cinnamon
2 tablespoons honey
1/4 teaspoon salt

Place cubed sweet potatoes into a glass bowl. Fill bowl with enough water to cover sweet potatoes by 1". Cook on medium heat for 5-10 minutes until cubed sweet potatoes are fork tender. Pour through a colander to drain water. Pour sweet potatoes back into your glass bowl and mash with a fork or a potato masher. Stir in coconut oil, cinnamon, honey, and salt. Serve immediately.

Carries Notes:

  • If you are in the anti-microwaving camp simply cook the cubed sweet potatoes in simmering water until they are fork tender.
  • You can use ghee or butter if you do not have coconut oil available.
  • Agave, molasses, or regular ol' brown sugar would also be delicious on these sweet potatoes if you don't want to use honey.
  • Our favorite addition to the mashed sweet potatoes is adding toasted chopped pecans to the top just before serving! 

* This post is also shared with "A Gluten Free Holiday" hosted by Diane of The WHOLE Gang on 12/2/2010. 
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Tuesday, August 17, 2010

Betty's Blueberry French Toast Casserole


Gluten free french toast casserole! Sound good? It was!

Over the weekend we visited my wonderful friend Betty. It's always a treat to visit Betty. She's a dear long-time friend. The great thing about Betty is that no matter how long it's been since we've seen other... our conversations just pick up where they left off. Time doesn't interfere with our friendship. I value that so much!

Of all the people I know who are aware of my special dietary needs... Betty really gets it. She called us before we came to plan our meals. She asked me to bring gluten free rolls for sandwiches and a loaf of gluten free bread for a casserole she wanted to make. That simple gesture of making sure I could eat safe food alone makes her an absolute treasure.

Betty is also a really good home cook. She had a recipe for French Toast Casserole and just the sound of it made my mouth water.  I can't remember the last time I made french toast... but it was definitely time to have some again. I helped Betty change the recipe so it was both gluten free & dairy free.

To be honest, I was a little worried about the outcome of the casserole since the directions required the bread to be soaked/flavored overnight with the eggs & milk. I thought that the texture of the gluten free bread would be too porous for that much soaking and would end up being a mushy mess.

As you can see from these pictures, that turned out to be a very unnecessary worry!

The casserole looked gorgeous and was absolutely delicious!! Moist (but not by any means mushy) on the inside and crisp & crunchy on the top. It was perfect! Betty added blueberries and I think that really made this lovely breakfast a hit. You could add other berries such as raspberries or even strawberries... I even think it would be really good with chopped apples -- but then again I think apples make everything yummy!

I honestly think you could use almond any type of gluten free bread for this recipe. Savory breads such as herbed breads or rye breads probably wouldn't work well, but any other lightly flavored gluten free breads should be fantastic! For this recipe I used 3/4 of a loaf of my Honey Oat Gluten Free Bread.


Betty's Gluten Free French Toast Casserole
Free of gluten, dairy, and soy
Adapted from a recipe by Paula Deen
Print-friendly recipe

Casserole:
7 cups cubed gluten free bread (I used 3/4 of a loaf of Honey Oat Bread)
2 cups non-dairy milk (I used almond milk)
1 tablespoon vanilla flavoring
5 eggs
1 tablespoon maple syrup
1/2 teaspoon salt

Topping:
2 tablespoons ghee -or- coconut oil
**3 tablespoons granulated sugar -or- coconut sugar
2 teaspoons cinnamon
1 1/2 cups fresh blueberries, or chopped fruit of your choice -- rinsed & dried (optional)

Directions:

  1. Place bread cubes into a greased 9"x13" casserole dish. 
  2. In a medium sized mixing bowl whisk together: milk, vanilla flavoring, eggs, maple syrup, and salt. 
  3. Pour egg/milk mixture over the bread cubes. Cover casserole dish and place in fridge overnight. 
  4. Remove casserole from fridge 30 minutes before baking. Preheat oven to 350 degrees. 
  5. In a small bowl mix together ghee (or coconut oil), sugar, and cinnamon. Evenly sprinkle over the top of the casserole. 
  6. If desired, sprinkle fresh blueberries or other fruit over the top of the casserole. 
  7. Bake for 45-50 minutes until the top of the casserole is golden brown & crispy. 
  8. Serve immediately with maple syrup!
Carrie's Notes:
 -  I definitely recommend using some type of granulated sugar on the top of the casserole. It really helps the casserole to brown and have that delicious crispness!! :-) Enjoy!


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I have submitted this recipe to Amy of Simply Gluten & Sugar Free's weekly series: "Slightly Indulgent Tuesdays! Make sure to stop by her blog today and check out the list of yummy gluten free treats for this week! 



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Sunday, August 15, 2010

Ground Flax Seeds


Ground flax seeds are one of my favorite ingredients for baking. Somehow I left these humble, healthy little seeds out of my post on my favorite gluten free baking ingredients.

Full of amazing omega 3 fatty acids, healthy fiber, and phytochemicals (like antioxidents)... these little seeds are incredibly healthy. They not only add a great "whole grain" nuttiness to your baked goods... they are good for your heart, your cholesterol levels, and are a fantastic source for b vitamins, magnesium, and manganese.

Ground flax seeds can be used for so many things. Most often I toss a few tablespoons into baked goods (no matter what it is --

  • chocolate cake --they will never know
  • fruit/green smoothies -- a perfect source of healthy omega 3's and extra fiber, you'll never taste it!
  • cookies -- seriously
  • breads -- i love the nutty "whole-grain" appearance these seeds give to bread!
  • pancakes -- hey, you need something to combat all that sugar in the maple syrup! Add flax seeds and you can eat pancakes with a smile!
  • muffins -- does this even need an explanation? Always throw some into your muffins for extra fiber & nutrition!
One of the best things about ground flax seeds is that they are gelatinous when they get wet... this means they make a wonderful egg substitute in gluten free, egg free, or vegan baking!

Most baking experts recommend not replacing more than 2 eggs in a recipe with ground flax seeds. If you replace 3 or more eggs, you will drastically change the texture & possibly the taste of your baked good.

Keep in mind that unlike eggs, ground flax seeds will not help your baked good rise (those wonderful egg whites do that!) nor will they provide the moisture or texture qualities that egg yolks have.

For a basic egg replacer use 1 tablespoon of ground flax seeds mixed with 3 tablespoons hot water, this equals 1 egg.

Some of my favorite recipes that use ground flax seeds are:



Do you use ground flax seeds? What do you add them too?


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