Gluten-free Challenge

By Amie Valpone  5/20/11

Runner Up Winner, the Gluten-Free Challenge 2011 Blog Contest

Amie Valpone, HHC, AADP, author of The Healthy Apple (www.thehealthyapple.com), is a Manhattan based Culinary Marketing Consultant specializing in Gluten Free and Dairy Free Culinary Nutrition. Through The Healthy Apple, Amie provides balanced and accessible information on the most basic components of good health. Also the Culinary Nutritionist for the NBA Fit Program, she writes the column, ‘Healthy Corner’ (NBA website). Amie’s insights have appeared on such sites as the Examiner, Foodista, YahooShine!, WebMD, StyleCaster and Livestrong.com.  She is the Manhattan Gluten-Free Food Examiner for Examiner.com.  Follow Amie on Twitter and Facebook @TheHealthyApple.

Living a gluten-free life doesn’t mean you have to hold yourself hostage in your kitchen to cook and bake every morsel of food that enters your mouth. I personally cook 99% of my meals and snacks due to my dairy and gluten food intolerances but also because eating out is expensive here in Manhattan and you never know where there is hidden gluten lurking around. I’ve experienced many restaurants that cannot accommodate my requests, which is incredibly shocking as I love fish, poultry, meat, tofu, eggs, fruits and vegetables, however, many restaurants pre-make many of their dishes, which are already soaked in broths, dressings and marinades which may contain gluten. Moreover, chefs and wait staff at some restaurants are not familiar with gluten intolerance or the contamination that can occur behind the scenes in the kitchen. So, I’ve created a handy-dandy list of tips for you to take with you when dining out or traveling to ensure your meal is safe and delicious. Dining out is all about the experience and the pleasure of connecting with people over a delicious meal, so why not take the worry out of your experience and arrive prepared so you can have fun and dine on some tasty food.

In my years of being gluten and dairy intolerant, I’ve always steered clear of foods with sauce, marinades, gravies or breading. I often pack a few gluten-free crackers with hummus just in case I arrive at the restaurant famished and the menu isn’t gluten-free friendly. I’ve also found that calling ahead before going to a restaurant helps make your dining experience more enjoyable. I always call ahead, ask about the menu options and speak with the chef to alert him of my intolerances and see what they can prepare for me ahead of time. Many dishes such as crab cakes and fries are often used with the same oil or on the same surface as foods containing gluten, therefore ask that your meal be prepared on a clean grill or poached in the oven. It’s always important to alert your waiter and chef about cross-contamination as many staff members are not aware of this and we all know it can surely lead to a painful evening if your meal is not prepared correctly. Don’t be afraid to ask questions if you’re not sure how something is prepared. You’re better safe than sorry, so be sure to speak up and politely ask about any suspicions or concerns you may have.

Brussel Sprouts

Remember, a healthy gluten-free lifestyle should focus on gluten-free whole grains, fruits, vegetables, lean proteins and healthy fats so be sure to keep that in mind when deciding on your menu options. If you arrive at a restaurant and there is nothing on the menu for you to eat, don’t be scared to glance at the side dish options and suggest a side of rice along with vegetables sautéed in garlic and olive oil and pair it with some lean protein such as fish, poultry, lean meat or a cheese plate.

So the next time you’re asked to dine out, don’t fret. Simply, volunteer to make the reservation and call ahead, research the menu online, speak with the chef and just in case, pack a gluten-free snack. It may seem tough at first, but once you get the hang of eating out gluten-free and learning that many foods are naturally gluten-free, your options will expand and you’ll open your life to a whole new world of healthy eats. Who knows, you may just find out your gluten-free lifestyle is healthier than your previous life with gluten.

Bon Appetite.

By Amy Fothergill

Amy Fothergill, The Family Chef , is a cooking instructor, consultant and blogger (http://thefamilychef.blogspot.com) in the Bay Area. She teaches both public and private cooking classes and helps individuals and families manage their meal planning by providing consultations. With training from Cornell University’s School of Hotel Administration as well as her gluten-free experience with her own family, she has adapted her technical cooking knowledge to teach others how to prepare healthy, easy and, most importantly, delicious food. Her focus is on fresh dishes that are big on flavor but not on time.

It’s Not You; it’s gluten, rowing your boat with choppy waves and then rowing it on a smooth lake. That’s how I described how I felt when I first discovered I had a gluten sensitivity and took it out of my diet. I had lived for a long time with a small discomfort in my gut. It had never occurred to me to tell anyone or bring it up to the doctor. I thought this was normal; I thought this was just “me”.

Once I removed the gluten, I didn’t even notice it right away; it was when I reintroduced gluten that I said to myself, “Actually, I haven’t felt that discomfort all Week”.   At first, I thought I couldn’t have gluten sensitivity. I’m Italian and I have been eating pizza, pasta and bread whole life. So, I waited a week and tried eating muffins made with barley and oat flour. An hour later, the feeling was back.

Two years ago, I decided to take the plunge and go gluten-free full time. Besides have smoother digestion, I started noticing I was no longer tired at 3pm, when I usually would have to have an afternoon coffee. At some point, I figured out I was sleeping better. Before that, I just assumed I was tired because I was the mother of two young children and was trying to start my own business. You mean it’s not me?

Recently, I’ve decided to make the whole household gluten-free. It’s been an adjustment and my daughter often yearns to be on the gluten side of eating, but both my son and daughter tested positive for the sensitivity. My husband didn’t have the test but his digestion benefits when he eats gluten-free.  For now, we are one big happy gluten-free family. We make it work. It does take practice and using strategies around parties and events but it’s not impossible. When people ask me, “How could you not eat bread and cookies and doughnuts?!” my response is simply, “It’s not worth it”. If you could wake up every day and feel like you were sailing along on that smooth lake, you’d walk past those items, too.

***

I’m quite proud of this dish I recently prepared for a cooking class, all gluten-free:
Chicken saltimbocca with a wine sauce over pasta.
Fresh bruschetta made with pesto, tomato and zucchini.

By Michael Trippe 5/13/11

Runner Up Winner, the Gluten-Free Challenge 2011 Blog Contest

Michael Trippe is a guy who likes food & cooking.  He happens to be married to a woman with Celiac Disease – which does not stop him from liking food or cooking.  You can find more about him online at www.trippe.com – check out his (new) blog at http://www.trippe.com/ikoat and/or follow him on twitter @microKOAT

I do not have Celiac Disease. Nor have I made the conscious decision to follow a gluten-free diet (regardless of the fact that I know it can be a healthier choice).  Nonetheless, I find myself doing exactly that – following a gluten-free diet… well mostly.

The reason why is that my wife Fran does have Celiac Disease – something we accidentally discovered in the past year.  Although the doctor says she is “very Celiac”, fortunate for her, her sensitivity to gluten is not so hypersensitive that if she eats something that was on a plate with a gluten item, she won’t necessarily feel the effects.  An example might be ordering a salad, which normally comes with croutons.  After a lifetime of eating those crunchy little bits of goodness, you sometimes forget to ask for a salad without them.  So, the salad shows up and the first thing she does is pick them up like they are radioactive and toss them onto my plate to which I reply “Yes dear.  I would love some more croutons”.  Also, there are some folks who have problems with toothpaste – most of which contain gluten apparently (who knew ?!).  Luckily, Fran is not one of those either.  However, give her some french fries which were fried in oil which also cooked some chicken strips and the effects start almost immediately.  Cross contamination can be quite a problem that way for her.

One aspect of our marriage is that what happens to one of us happens to both of us.  When Fran was pregnant, ‘we’ were pregnant.  When I’m sick, ‘we’ are sick… well… I’m sick and she tells me to get better.  Bottom line is that we are in this together.  Fran suffers from Celiac Disease so, for all intensive purposes, ‘we’ suffer from Celiac Disease.

Gluten-free cookies

Now, admittedly, I do not go to the same lengths as she has to.  She loves bread and we have been fortunate to find some really good gluten-free bread mixes. 
Unfortunately, it tends to cost quite a bit more than regular bread so the GF bread is hers and hers alone.  The kids & I eat the regular stuff.  Beyond that, though, I actually enjoy the more ‘natural’ type of diet a GF diet requires – proteins (meat, fish), grains (rice, quinoa) and such.  Eliminating the processed flours is a healthy choice which is a very positive side-effect of Celiac Disease.  I find when I am adhering to such a diet, I tend to feel better – clearer of mind, etc…

So, although there are the positive effects of living with a person suffering from Celiac Disease, having a spouse with it can prove to be quite challenging as well.  Let’s say we are going out to dinner – something that can prove to be difficult to those needing a GF diet – and it’s time to decide where to go.  Although many restaurants have GF menus available, many do not.  Of course you can go almost anywhere and order the usual GF items like steak, salad, bunless hamburgers, grilled chicken.  The problems arise when someone else in the family wants to go someplace like Panera Bread.  As the name implies, bread is a big part of what they do.  Certainly, there are items she can order there – salad and um… salad.  Beyond that, though?  not too much.  Being the generous person she is, she says that’s not a problem.  She’s happy to have another salad (notice the use of the word ‘another’?).  So, being the generous person I am, I insist she select something she would like.  This, of course, leads to the typical “whatever you want” to which I respond “no…whatever you want” and so on.  Sound familiar to anyone?  This happens whether you need to eat GF or not I know but, in this case, I always feel Fran should have seniority since she is more limited.  Something she does not always agree with but happens nonetheless.

Marriage is very give-and-take.  It’s also an opportunity to approach challenges with a partner.  To know she is not in this Celiac ‘thing’ alone makes it easier for us to adjust to her needs.  The initial stress of finding out she needed to follow a GF diet gave way to figuring out (together) that this could be a really good thing.  We discovered together the really good food we can make – things we might never have tried before – which can meet her dietary needs and also can be good for all of us.  After a short while, we figured out this is not a ‘thing’ but more of a directional change towards more whole foods and a healthier lifestyle.

Although a GF diet can seem to be very limited, it can also be liberating.  You begin to think ‘outside the box’.  This is something we have learned to do together.  When Fran wanted a cookie, we started to dig around to find GF alternatives so she could have one.  What we discovered together is that there are lots of GF options for a cookie – and some rather good ones, too.  The key word is together.  Since being diagnosed, we have approached this lifestyle change together and it has made all the difference.

And we have evolved to the point where, when she forgets to order the salad without croutons, instead of flinging them at me, she asks me if I would like some more croutons on my salad to which I normally reply “I do.”

Kimberly seated at Restaurant Fifteen Twentyone in Pueblo, CO

By Kimberly Schaub

Kimberly Schaub has loved everything to do with food and cooking since childhood, when she spent her free time in her mom’s kitchen attempting recipes she watched being prepared on television. After earning her Bachelor’s degree in Nutrition from Pepperdine University and finding out that she preferred to be in the kitchen over behind a desk, she has returned to school to earn her degree in culinary arts at the Seattle Culinary Academy at Seattle Central Community College. Kimberly writes nutrition articles, blogs about culinary school on Peas on Moss (http://www.peasonmoss.com), teaches nutrition science at community colleges, and experiments with recipes in Seattle.

My husband went on a gluten-free diet in 2008, and I admit that I wasn’t initially excited. Although I’m a culinary student and enjoy experimenting with different cooking methods, I also enjoy the convenience of walking into any restaurant and ordering a meal or grabbing any package of food from the grocery store. But since those early days, I have embraced our transition and adapted my cooking techniques to ensure that my husband could still enjoy his favorites, safely.

I’ve found great support from a community of gluten-free cooks, chefs, and foodies. I’ve also explored the different gluten-free products available on the market, and found that it is not as difficult to eat a gluten-free diet as I originally thought it would be. Even if you do not have to follow a gluten-free diet, you may know someone who does.

In celebration of Valentine’s Day this year, I made my husband and my favorite, romantic dinner, Gluten-free Salmon with Roasted Potatoes and Caprese Salad. One thing You’ll notice about this meal is that it’s not all that different from what we think of as  “normal” meals, and it’s perfectly safe for gluten-free diners. During this Gluten-Free Challenge Month, I encourage you to explore different ways to prepare your favorite food and inspire your loved ones to take control of their health.

Photo by Paul Alhadef

By Amy Trimm Waczek

Undiagnosed for 15 years, Amy finally identified her gluten intolerance along with her then five month old son, John. Seven years later, she created amysglutenfreepantry.com, a gluten-free, soy and dairy-optional recipe index and resource guide designed to give families the practical tools they need to cook delicious, naturally gluten-free meals for the entire family.

The last time I was in a restaurant, I saw the body language of my waiter shift as he realized that I was one of those customers. “Just salt and pepper on my steak,” I said. “And steamed vegetables without anything on them. And please hold the croutons on the salad and may I have olive oil and balsamic on the side? And a squeeze of lemon?” Eating out has made me a very apologetic and generous tipper.

So when am I most comfortable? In my own home, thank you very much. If you are lucky enough to cultivate a set of close friends, a potluck in your own allergy friendly home is one of the most relaxing ways to eat and entertain. Before I identified my allergies, we entertained a bit, but with the addition of our children, we entertain now more than ever. I figure it’s the least I could do for my kids after giving each of them an allergy or two.

I love to make traditional recipes seamlessly gluten-free. I usually make a big one-pot meal, like soup or chili, or a huge casserole. Friends bring a salad (sans dressing) and a naturally gluten-free appetizer. Our friends watch in surprise as my son pulls a square of cornbread from the same batch they’re eating. “This is gluten-free?” they ask, incredulous.

When I pass out slices of Banana Strawberry Cake for dessert, they’re sure that I’m going to offer a special cookie to my son. When they spy him digging in with gusto, they can’t believe it. For some reason, I take great delight in pulling off these deceptions.

Every once in a while, one of my friends will insist on making a gluten-free dish, and I simply refer them to the gluten-free manufacturers and websites that I trust. Pamela’s for mixes and a whole litany of sites for recipes – try Elana’s Pantry…you’ll love it.

I would never had thought that food restrictions would have led to more entertaining on my part, but being able to provide a controlled, comfortable, allergy-free environment for my family is what I look forward to most on the weekends. Give it a try – you might surprise yourself!

by Amie Valpone 5/6/11

Runner Up Winner, the Gluten-Free Challenge 2011 Blog Contest

Amie Valpone, HHC, AADP, author of The Healthy Apple (www.thehealthyapple.com), is a Manhattan based Culinary Marketing Consultant specializing in Gluten Free and Dairy Free Culinary Nutrition. Through The Healthy Apple, Amie provides balanced and accessible information on the most basic components of good health. Also the Culinary Nutritionist for the NBA Fit Program, she writes the column, ‘Healthy Corner’ (NBA website). Amie’s insights have appeared on such sites as the Examiner, Foodista, YahooShine!, WebMD, StyleCaster and Livestrong.com.  She is the Manhattan Gluten-Free Food Examiner for Examiner.com.  Follow Amie on Twitter and Facebook @TheHealthyApple.

It was a chilly college night up in Boston when I remember coming home to my dorm with a stomach ache and ongoing stomach problems, it was then that I discovered my gluten-sensitivity and from that day forth my life has been fabulous, sans gluten. It wasn’t easy at first, especially back in college when everyone was enjoying late night pizzas and subs and I simply had to sit there and order sliced turkey with avocado and hummus, but I soon discovered that eating gluten-free wasn’t hard at all.

That’s when I decided to continue my education after business school, in nutrition as I’ve been lactose-intolerant since I was a youngster and suffered from IBS (Irritable Bowl Syndrome) for many, long uncomfortable years. It wasn’t until I started experimenting with natural gluten-free foods that I felt so much better and enjoyed cooking and baking delicious meals and snacks. I could spend hours at Whole Foods Market, the Manhattan Farmers Markets or any food store, walking the aisles looking for fresh produce, healthy fats and lean proteins. There’s no need to get flustered and upset when you are diagnosed with Celiac Disease or gluten-intolerance as you have to look on the bright side and explore your life through food in a different route than your family and friends.

In my case, I opted for fresh vegetable dishes, whether roasted in the oven or on the grill, chopped into salads, pilafs and baked goods. Why not create some sweet potato fries by slicing sweet potatoes, drizzling them with olive oil, chili powder, cinnamon and agave nectar, then toss them into the oven at 350 degrees  to bake for 20 minutes or until desired crispiness. Then, take those fun fries, dice them up and add them to your warm cooked bowl of quinoa drizzled with balsamic vinegar and tossed with cashew butter and fresh cilantro. Now, that’s what I call a perfect gluten-free lunch.

Gluten-free Hummus

It’s as easy as that. Just take a protein, a whole grain and a fruit or vegetable and get creative; think outside the box for some fun dishes that will keep your taste buds dancin’ and yearning for more.

How about some grilled pineapple and mango, chopped and tossed together with chilled brown rice pasta, fresh cherry tomatoes, crushed peanuts, steamed kale and topped with a dollop of Greek plain yogurt and a sprinkle of sesame seeds and orange zest? Doesn’t that sound delish? Well, that’s a perfect example of a gluten-free dinner in my gluten-free life. It’s fun and easy as pie (well, maybe not as easy as a gluten-free pie) but it surely is easy.

Don’t let yourself get down when you find yourself bored with your gluten-free options or craving a slice of pizza or a pita or bowl of pasta. Simply take a deep breath, close your eyes and think to yourself, how can I create my favorite comfort dishes, sans gluten? And, remember to have a bit of fun; keep your pantry stocked with unique ingredients for  quick and easy go-to add-ins for any meal such as nuts, seeds, sea vegetables, salsa, beans, herbs, spices, sea salt, balsamic vinegar, hot sauce and gluten-free tamari. Just be sure to always check the labels on these items as gluten can sometimes creep into foods such as rice mixes, seasonings, lunch meats, gravies and sauces.

Edamame

So, what are you waiting for? Get out there and get creative. Go hit up your favorite farmers market or your nearby food store and enjoy the natural gluten-free foods that are delicious, healthy and tummy-friendly. If you are having trouble finding inspiration for your meals and snacks, be sure to check out The Healthy Apple at www.TheHealthyApple.com for some quick, easy and fun gluten-free ideas.

Bon Appetite.

by Amy Trimm Waczek   5/3/11

Grand Prize Winner, the Gluten-Free Challenge 2011 Blog Contest

Undiagnosed for 15 years, Amy finally identified her gluten intolerance along with her then five month old son, John. Seven years later, she created amysglutenfreepantry.com, a gluten-free, soy and dairy-optional recipe index and resource guide designed to give families the practical tools they need to cook delicious,  naturally gluten-free meals for the entire family.

Multiple generations

I started cooking when I saw 5 years old. After my mom would pick me up from kindergarten, she’d set me up in the kitchen with a stool and access to all the cupboards. And then she would rest. Looking back, I see how the mother of nine deserved a nap then again, don’t you?

For hours, I would “cook”, using every conceivable ingredient from baking soda, flour, sugar, lots of eggs and anything else I could get my hands on. I would mix and mix and then spoon the goop into muffin pans. When my mom would awaken, she’d help me put everything back and then would lovingly dump my mixture down the garbage disposal when I took my nap. As I look back now, I realize the gift she gave me… the joy of creative cooking in its most elemental form.

When I was nine, my mom and older sisters put together the Trimm family cookbook. There have been two updates since then, but it’s the original one in the cracked orange binder that I still use, masses of loose papers sticking out from every side. In it are scanned recipes, one in my father’s oh so familiar hand, so dear to me now. There are recipes from my grandmother that lists only ingredients and your own best guess for quantities. The ones that makes me smile are the casseroles that call for crumbled potato chips on top because even back then, parents were not above bribery.

Nowadays, there is a new section. Family favorites converted for my own family of allergy-ridden eaters. Meatloaf with rice or organic oatmeal instead of breadcrumbs, chicken soup with rice instead of wheat noodles, and lots of desserts and treats with Pamela’s wonderful mixes.

Chicken & Rice Soup

I truly believe that if you want to really know a family, looking back at how and what they ate will give you an intimate insight. Cooking, at its best, should be a shared experience, passed between generations. It’s how my mom taught me, how I’ve taught my 12 year old daughter, and how I hope to teach my son, once he decides to be more than a taster.

I encourage you to convert your family recipes to meet the challenges you’ve been given. Write them down, cook them often and share them with the ones you love.

Recipe for Chicken and Rice soup:  http://www.amysglutenfreepantry.com/soups/chicken-and-rice-soup/

By Michael Trippe 4/29/11

Runner Up Winner, the Gluten-Free Challenge 2011 Blog Contest

Michael Trippe is a guy who likes food & cooking. He happens to be married to a woman with Celiac Disease – which does not stop him from liking food or cooking. You can find more about him online at www.trippe.com – check out his (new) blog at http://www.trippe.com/ikoat and/or follow him on twitter @microKOAT

We were informed just this past year that my wife, Fran, suffers from Celiac Disease. What started off as a trip to the gastroenterologist to see if she had an egg and/or shellfish allergy (she has neither) turned, instead, into Celiac Disease. My wife recalls the doctor’s comment as “Not only are you Celiac, you are really Celiac”. It was a changing moment in my wife’s life and in our household in general. Now came the ‘daunting’ task of eating gluten-free. However, counter to our initial belief, what started as daunting actually turned out to be rather simple in many ways.

Most people perceive intolerance to gluten and wheat to be a very difficult condition to respond to. Once diagnosed, many folks respond with “But I love (bread/pizza/pancakes/etc…). How can I live without (said favorite item)?” or “This is impossible – having to read all of the ingredients on everything.” or even “Dangit!! Now I can’t eat out at restaurants.” All of this couldn’t be further from the truth.

What people do wrong is that they focus on what they can’t eat as opposed to what they can eat. Obviously, anything with wheat flour is out which, admittedly, is quite a few items (bread, pasta, etc.). However, barring any other allergies and such, what you can eat is a much larger list. It includes – among many other things – meats, cheeses, vegetables, fruit, legumes (beans) and non-wheat grains (rice, quinoa, etc.). Considering this, the possibilities are endless.

From a health point-of-view, this is actually good for you. Consider the fact that, every time you turn around, another study is telling you to back-off consumption of white/processed flour and sugar and to back-off of carbs – that some are good but many are not in the quantities we normally consume. They tell you to focus on lean meats, fruit and vegetable, and items like beans and whole grains. A gluten-free diet pretty much points you in the right direction toward a more healthy eating lifestyle.

So… Enough of the pep talk. Let’s look at the practical side. The ‘real food’ that a gluten-free diet allows.

I love to cook. As one of my favorite chef’s, David Rocco, says, “I’m not a chef… I’m Italian.” I have no training except for the tips I pick up from the Cooking Channel and Food Network, or from cookbooks and websites. I know basic things – sautéing, frying, boiling, etc… and I know what I like – vegetables, lentils, beef and such. When preparing gluten-free food, all you have to do is consider the basic ingredients of what you want to cook and whether they contain wheat or gluten. Here’s an example:

I’m watching the aforementioned chef’s show and he prepares a very simple (and inexpensive) soup comprised of olive oil, garlic, parsley, lentils, canned tomatoes and water. That’s it! Basic, simple ingredients that are all gluten-free – nothing special or expensive to buy. Check out the picture of this awesome soup.

How about a healthy and filling stir-fry? There’s no gluten in the veggies and you can add chicken, beef, seafood – whatever you like. And serve it with rice. About the only thing you have to be careful about is soy sauce – which can contain gluten. Either make sure it calls itself gluten-free or use something else. Here’s a pic of a very overstuffed wok full of vegetable stir-fry!

Finally, if you like fish, here’s an original creation of mine. Simply pan sear some tilapia (or your fish of choice) that has been seasoned with olive oil, salt and pepper. I make a mango salsa (but you can use any type of fruit or salsa that you like – there’s lots to choose from at grocery stores) and serve it with some steamed rice (brown or white – up to you). It’s easy, healthy and (you guessed it!) gluten-free.

The bottom line here is that living a gluten-free lifestyle is really not all that difficult. It should never feel like a punishment. In fact, you should look at it as a way to perhaps jump start a healthier lifestyle eliminating white flours and processed sugars – which were in none of my examples and something many health experts say you should do anyway. By understanding what food items contain gluten and then creating meals around everything else that’s left is all it really takes.

Hopefully you have a slightly less intimidated view of what living gluten-free is. Do your research – use the web or buy a cookbook if you need some initial suggestions. In no time at all you will find that living gluten-free can be easy, delicious and good for you.

Salud!!