Gluten Free Liz

This is a blog about my new adventures since recently being diagnosed with Celiac disease (a digestive disorder that affects the small intestine and triggers an auto immune response anytime I eat wheat/barley/rye/contaminated oats or any derivative thereof.) You'll find stories, advice, recipes and hopefully much more!

If you have any questions, tips, or ideas you would like to contribute, let me know and I will do the best I can to help! :)

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girlsgoneglutenfree: YOU ARE NOT ALONE!

girlsgoneglutenfree:

YOU ARE NOT ALONE!

asubmissivesinitiative: The Gluten-Free Flour Guide Gluten-free living can be challenging enough, but gluten-free baking is practically a whole new world of intimidation with alien-sounding ingredients like xanthan gum. It can be hard to go into the grocery store and try to find the right flour to make cookies with or attempt the right combination of flours to make bread. The hunt for supplies might end in defeat, frustration, and a purchase of store-bought cookies because homemade is just too hard. If this has happened to you before, don’t let it get you down: We are here help! For those of us with a gluten-free diet, there are plenty of flours to choose from at local grocery and health food stores. In fact, there are now so many out there that it’s hard to keep track. If you’re up for the challenge and looking to try your hand at baking gluten free, here’s what you need to know about some common gluten-free flours that you may encounter. Almond Flour As its name suggests, almond flour is made from ground almonds. This flour is widely available, is naturally gluten free, and it produces dense, sweet flavored treats. Perfect for muffins and dense breads like pumpkin or banana bread, almond flour is ideal for those on a paleo diet or people that avoid grains altogether. The downside to almond flour is that it is more gritty than other flours — with a texture more like cornmeal — and it is also more expensive than most gluten-free flours, coming in at around $8 a pound. Oat Flour If you tolerate gluten-free oats, oat flour is one of the better baking flours for those on a gluten-free diet. Made from ground oats, it provides more protein than wheat flour and can be used on its own or in combination with other gluten-free flours. Oat flour has a moist, gummy texture compared to other flours and is thus more reminiscent of wheat flour in recipes. Oat flour can be easily made in a food processor or blender: just toss in your certified gluten-free oats and pulse until they have a floury texture. Brown Rice Flour Brown rice flour, like oat flour, is more protein packed than wheat flour and is just as soft and fluffy when finely ground. It also provides a healthy serving of potassium and iron. Rice flour can be made using uncooked brown rice and a blender or food processor. Be aware that homemade rice flour will likely be more gritty than store bought, and thus it may not hold as well on its own in gluten-free recipes; to avoid this, mix it with another type of gluten-free flour, like sorghum or tapioca. Tapioca Flour Tapioca comes from the tuber of a South American plant called the cassava, and despite its popularity as a pudding and Bubble Tea (boba drink) staple, it also serves as a great allergen-free flour alternative. It is a naturally gluten-free food, and tapioca flour is inexpensive and holds moisture extremely well. Cooking with tapioca flour and tapioca starch has been common in South American countries for centuries, mainly in flatbreads and rolls. Pão de Queijo, a popular Brazilian cheese roll, is just one of the thousands of dishes made from tapioca flour that are naturally gluten free. Be wary of the amount of liquid you use with tapioca flour, as it can easily become too sticky to work with. Sorghum Flour Sorghum is a cereal grain that, when processed into flour, is fluffy, creamy, and light in texture. Unlike almond flour, sorghum flour is not mealy or gritty and provides a natural rise to baked goods. Unfortunately, sorghum is best when mixed with other flours as it doesn’t hold well on its own. However, this means that a pound may last for months in the average bakers kitchen, so it saves money in the long run. These flours are only a small fraction of the options out there on the gluten-free market, and they can make gluten-free living a lot more bearable. They are often used in combination with xanthan gum, baking powder, and starches to produce all-purpose flours that strongly resemble wheat flours. With the growing number of people that are choosing to live gluten free, more and more foods are being made into flour. From peas to oranges, if you’ve got a brave stomach and a good handle on flavor combinations, don’t rule any foods out as options for your baking. Also, once you buy your flour, don’t forget that there are blogs and entire Pinterest boards dedicated to baking gluten-free food, so give them a shot and be creative. If you’re wondering about precise substitutions, we recommend Living Without’s flour blend ideas or Gluten-Free on a Shoestring’s take on gluten-free flour subbing

asubmissivesinitiative:

The Gluten-Free Flour Guide

Gluten-free living can be challenging enough, but gluten-free baking is practically a whole new world of intimidation with alien-sounding ingredients like xanthan gum. It can be hard to go into the grocery store and try to find the right flour to make cookies with or attempt the right combination of flours to make bread. The hunt for supplies might end in defeat, frustration, and a purchase of store-bought cookies because homemade is just too hard. If this has happened to you before, don’t let it get you down: We are here help!

For those of us with a gluten-free diet, there are plenty of flours to choose from at local grocery and health food stores. In fact, there are now so many out there that it’s hard to keep track. If you’re up for the challenge and looking to try your hand at baking gluten free, here’s what you need to know about some common gluten-free flours that you may encounter.

Almond Flour

As its name suggests, almond flour is made from ground almonds. This flour is widely available, is naturally gluten free, and it produces dense, sweet flavored treats. Perfect for muffins and dense breads like pumpkin or banana bread, almond flour is ideal for those on a paleo diet or people that avoid grains altogether. The downside to almond flour is that it is more gritty than other flours — with a texture more like cornmeal — and it is also more expensive than most gluten-free flours, coming in at around $8 a pound.

Oat Flour

If you tolerate gluten-free oats, oat flour is one of the better baking flours for those on a gluten-free diet. Made from ground oats, it provides more protein than wheat flour and can be used on its own or in combination with other gluten-free flours. Oat flour has a moist, gummy texture compared to other flours and is thus more reminiscent of wheat flour in recipes. Oat flour can be easily made in a food processor or blender: just toss in your certified gluten-free oats and pulse until they have a floury texture.

Brown Rice Flour

Brown rice flour, like oat flour, is more protein packed than wheat flour and is just as soft and fluffy when finely ground. It also provides a healthy serving of potassium and iron. Rice flour can be made using uncooked brown rice and a blender or food processor. Be aware that homemade rice flour will likely be more gritty than store bought, and thus it may not hold as well on its own in gluten-free recipes; to avoid this, mix it with another type of gluten-free flour, like sorghum or tapioca.

Tapioca Flour

Tapioca comes from the tuber of a South American plant called the cassava, and despite its popularity as a pudding and Bubble Tea (boba drink) staple, it also serves as a great allergen-free flour alternative. It is a naturally gluten-free food, and tapioca flour is inexpensive and holds moisture extremely well. Cooking with tapioca flour and tapioca starch has been common in South American countries for centuries, mainly in flatbreads and rolls. Pão de Queijo, a popular Brazilian cheese roll, is just one of the thousands of dishes made from tapioca flour that are naturally gluten free. Be wary of the amount of liquid you use with tapioca flour, as it can easily become too sticky to work with.

Sorghum Flour

Sorghum is a cereal grain that, when processed into flour, is fluffy, creamy, and light in texture. Unlike almond flour, sorghum flour is not mealy or gritty and provides a natural rise to baked goods. Unfortunately, sorghum is best when mixed with other flours as it doesn’t hold well on its own. However, this means that a pound may last for months in the average bakers kitchen, so it saves money in the long run.

These flours are only a small fraction of the options out there on the gluten-free market, and they can make gluten-free living a lot more bearable. They are often used in combination with xanthan gum, baking powder, and starches to produce all-purpose flours that strongly resemble wheat flours. With the growing number of people that are choosing to live gluten free, more and more foods are being made into flour. From peas to oranges, if you’ve got a brave stomach and a good handle on flavor combinations, don’t rule any foods out as options for your baking. Also, once you buy your flour, don’t forget that there are blogs and entire Pinterest boards dedicated to baking gluten-free food, so give them a shot and be creative.

If you’re wondering about precise substitutions, we recommend Living Without’s flour blend ideas or Gluten-Free on a Shoestring’s take on gluten-free flour subbing

Gluten Free Saver

I don’t think I’ve mentioned this site before…If I have—Sorry! This site is kind of like a groupon or living social for gluten free items. If you haven’t checked it out, I’d recommend it! Right now they have a sale on Spicely’s spices (which are all organic and GF). It’s a ‘sample pack’ of 12 spices (two different choices of a variety of spices) for $25. Still seems like a good deal compared to how much I’ve seen it go for at the stores! Just thought I’d share if anyone is needing to replenish their spices or start over! 

Labeling for Gluten in Drugs Almost A Reality Your Help is Needed -- NOW

“ Reps. Tim Ryan (OH) and Nita Lowey (NY) have introduced HR 4972 to require drug manufacturers’ to label the source of a drug’s inactive ingredients. This is huge!

To move the bill ahead we need bipartisan cosponsors by May 8! 

All five of the national celiac organizations are united in support of this legislation.”

Please consider signing this and passing it along. If you or anyone you know suffers with celiac or gluten intolerance, you’ll understand that due to the fact they don’t have to label medications clearly (with CLEAR ingredient lists) can cause big problems and inconveniences to anyone with allergies/sensitivities/etc. Please let them know that it’s important and take a minute to contribute your support!

First off, I want to start by thanking my friends at Two Average Dicks for mentioning me and talking about gluten and intolerances in their podcast! I think it’s great that they discussed it and am incredibly flattered to have them mention me AND my blog (especially in the early stages)! They’re two hilarious guys that talk about a variety of topics, some serious and some not. If you need some entertainment or just something to listen to, check these guys out! Moving onward.. Last week I had my first birthday that was completely GF. After a really successful weekend before my birthday (of trying several restaurants and not getting sick—GF pizza, sushi AND cupcakes!! YUM!) I was feeling really optimistic. Things were going well until I decided to go to lunch with some of my friends and was reminded how important my assertiveness is. The restaurant was friendly, but I don’t think they fully understood. I thought my food was safe, yet it came with bread on it. I mentioned it and was told ‘well, we can just take off the area it touched and give you more salad’. I felt SO uncomfortable. I’m the last person to send meals back, so adjusting to this has been difficult for me. I know it sounds really minor and silly, but it got me really upset. It’s amazing that after such a good weekend with good experiences, one experience can still be so frustrating. I went home playing it over in my head..was I not clear enough? Should I have made a bigger deal about it when I ordered? I find myself almost getting resentful, but I know that’s not fair. They weren’t doing it to spite me. It was probably just a big misunderstanding. I guess that’s a good goal for now, though. I need to make sure I’m verbal about it and I need to stop feeling bad for making sure that I’m getting food that won’t make me sick—especially when I’m giving them my money! I’m trying to start trusting restaurants again, but it’s so hard when you don’t want to feel like THAT customer that is complaining about everything or you’re worrying so much that the food isn’t even enjoyable. But whatever, that was just one time and while I’m sure there will be other uncomfortable/awkward times for potential glutening, it’s not worth being a complete hermit. If nothing else, I’ll learn how to handle the situation better for the next time! So, back to my birthday. I have amazing friends and they were all totally understanding about my food requests for my party (who’s going to turn down most free food, though??) Honestly, you couldn’t even really tell. We made homemade guacamole, roasted red pepper hummus, spinach artichoke dip, and had veggies and corn chips. I also made my own GF cake (King Arthur mix and Pamela’s frosting—i’m not brave enough to try one from scratch yet!) and it turned out delicious! I got a lot of compliments about how moist and ‘normal’ tasting it was. Three months ago, I would have assumed there was NOTHING that would be as good as a gluten-filled cake and/or other baked goods for my birthday, but I was pleasantly surprised! I even toasted with my BALLATORE champagne, and had probably the best birthday I’ve had in years! It’s really remarkable to me that I’m finally starting to feel so much better. I know I probably still have a long way to go regarding healing (after 26 years of eating gluten, it will probably take awhile to heal 100%), but my energy levels are better and my  headaches/migraines and stomach pain are happening so little it is insane. I was so upset when I received my diagnosis, but I’m starting to feel more empowered knowing that I’m in control of what I eat and how I feel—and if I can eat my way to health, what can really be wrong with that? Speaking of eating, I’ve kind of been slacking on new recipes. A few random food notes, though.. I jumped on the chia seed train. Since a lot of GF flours are lacking enough fiber, I read that including things like flax, chia, hemp or other similar products help increase fiber along with other nutrients (either eating on their own or mixing in with the flour/mixes). Chia seeds are packed full with a lot of great nutrients and are basically tasteless. I’ve started putting them in my yogurt or with fruit and can hardly tell I’m eating them. Some people put them in liquids and drink them. If you put them in liquid, they do get a kind of gel-like coating which weirds me out, but it’s really not that bad especially if you consider how good they are for you!  I also got a food dehydrator for my birthday, so I’m going to start experimenting with that. I found out that while a lot of bulk nuts/seeds aren’t safe (could be dusted with unsafe things), you can rinse them and dry them in a dehydrator at 105 degrees and they won’t cook. Of course you can dry herbs, fruit and meat, too. I’m thinking I may have to experiment with making a trail mix once I get banana chips down!

First off, I want to start by thanking my friends at Two Average Dicks for mentioning me and talking about gluten and intolerances in their podcast! I think it’s great that they discussed it and am incredibly flattered to have them mention me AND my blog (especially in the early stages)! They’re two hilarious guys that talk about a variety of topics, some serious and some not. If you need some entertainment or just something to listen to, check these guys out!

Moving onward.. Last week I had my first birthday that was completely GF. After a really successful weekend before my birthday (of trying several restaurants and not getting sick—GF pizza, sushi AND cupcakes!! YUM!) I was feeling really optimistic. Things were going well until I decided to go to lunch with some of my friends and was reminded how important my assertiveness is. The restaurant was friendly, but I don’t think they fully understood. I thought my food was safe, yet it came with bread on it. I mentioned it and was told ‘well, we can just take off the area it touched and give you more salad’. I felt SO uncomfortable. I’m the last person to send meals back, so adjusting to this has been difficult for me. I know it sounds really minor and silly, but it got me really upset. It’s amazing that after such a good weekend with good experiences, one experience can still be so frustrating. I went home playing it over in my head..was I not clear enough? Should I have made a bigger deal about it when I ordered? I find myself almost getting resentful, but I know that’s not fair. They weren’t doing it to spite me. It was probably just a big misunderstanding. I guess that’s a good goal for now, though. I need to make sure I’m verbal about it and I need to stop feeling bad for making sure that I’m getting food that won’t make me sick—especially when I’m giving them my money! I’m trying to start trusting restaurants again, but it’s so hard when you don’t want to feel like THAT customer that is complaining about everything or you’re worrying so much that the food isn’t even enjoyable. But whatever, that was just one time and while I’m sure there will be other uncomfortable/awkward times for potential glutening, it’s not worth being a complete hermit. If nothing else, I’ll learn how to handle the situation better for the next time!

So, back to my birthday. I have amazing friends and they were all totally understanding about my food requests for my party (who’s going to turn down most free food, though??) Honestly, you couldn’t even really tell. We made homemade guacamole, roasted red pepper hummus, spinach artichoke dip, and had veggies and corn chips. I also made my own GF cake (King Arthur mix and Pamela’s frosting—i’m not brave enough to try one from scratch yet!) and it turned out delicious! I got a lot of compliments about how moist and ‘normal’ tasting it was. Three months ago, I would have assumed there was NOTHING that would be as good as a gluten-filled cake and/or other baked goods for my birthday, but I was pleasantly surprised! I even toasted with my BALLATORE champagne, and had probably the best birthday I’ve had in years!

It’s really remarkable to me that I’m finally starting to feel so much better. I know I probably still have a long way to go regarding healing (after 26 years of eating gluten, it will probably take awhile to heal 100%), but my energy levels are better and my  headaches/migraines and stomach pain are happening so little it is insane. I was so upset when I received my diagnosis, but I’m starting to feel more empowered knowing that I’m in control of what I eat and how I feel—and if I can eat my way to health, what can really be wrong with that?

Speaking of eating, I’ve kind of been slacking on new recipes. A few random food notes, though.. I jumped on the chia seed train. Since a lot of GF flours are lacking enough fiber, I read that including things like flax, chia, hemp or other similar products help increase fiber along with other nutrients (either eating on their own or mixing in with the flour/mixes). Chia seeds are packed full with a lot of great nutrients and are basically tasteless. I’ve started putting them in my yogurt or with fruit and can hardly tell I’m eating them. Some people put them in liquids and drink them. If you put them in liquid, they do get a kind of gel-like coating which weirds me out, but it’s really not that bad especially if you consider how good they are for you! 

I also got a food dehydrator for my birthday, so I’m going to start experimenting with that. I found out that while a lot of bulk nuts/seeds aren’t safe (could be dusted with unsafe things), you can rinse them and dry them in a dehydrator at 105 degrees and they won’t cook. Of course you can dry herbs, fruit and meat, too. I’m thinking I may have to experiment with making a trail mix once I get banana chips down!

So, I am (apparently) a terrible blogger and a procrastinator.. I don’t know how many posts I’ve started and then deleted later. No more deleting! This last month or so has been interesting. I’ve tried a few new restaurants that offer gluten free choices (as seen above) although I have to admit that it still makes me nervous no matter how ‘safe’ the food is said to be.. I’ve been cooking at home MUCH more (but lacking pictures, I’m sorry!), and I even went to a local chapter of the Celiac and Sprue Association Support Group (of Tulsa, OK.)  I really never saw myself as a support group type of person. I guess in my brain I always stereotyped support groups as being something you only go to if you’re an addict or have done something wrong, but it was refreshing to meet new people, try new foods, hear new ideas, learn about medical research etc. I really encourage anyone who is battling the beginning stages, still trying to learn about Celiac/wheat allergies or intolerances or just wanting to meet like minded people to visit a group. Everyone was very kind and welcoming, and especially in the beginning stages, it’s really nice to know you’re not alone.  Another reason I haven’t updated in awhile is because I got sick and it took awhile until I felt back to normal. Being sick this time was a little different, though. I’ve become much more aware of labels and the fact that medicine labels have to be checked, too. Obviously the list is always changing, and medicine could change at anytime, but if you’re concerned about any medication and haven’t already looked, there’s a site that indexes a lot of the popular medications that are gluten free: http://glutenfreedrugs.com/When you don’t feel well, the last thing you want to do is have to check all of the medicine in your cabinet before you take it, so if you haven’t done so, add that to your list of things to do for spring cleaning. It also wouldn’t hurt to make sure your pharmacy knows, too.  Onto food and recipes… This week I decided to start eating more kale. Kale is an amazing food because it has SO many nutrients/health benefits and I honestly don’t eat enough of it. I made a kale and potato soup, which I adapted from this recipe. I didn’t use any miso, because I couldn’t find any while shopping (and i’m pretty sure miso could be risky, too), so it was a little on the bland side, but it was still good with the right seasoning! I finished up the rest of my kale by sautéing it with some caramelized onions, garlic and then ate it with some tilapia. I still have a LONG way to go with my cooking skills, but hey..baby steps! Now it’s time to start gearing up for my first gluten free birthday next week. I’m so glad champagne is GF! 

So, I am (apparently) a terrible blogger and a procrastinator.. I don’t know how many posts I’ve started and then deleted later. No more deleting!

This last month or so has been interesting. I’ve tried a few new restaurants that offer gluten free choices (as seen above) although I have to admit that it still makes me nervous no matter how ‘safe’ the food is said to be.. I’ve been cooking at home MUCH more (but lacking pictures, I’m sorry!), and I even went to a local chapter of the Celiac and Sprue Association Support Group (of Tulsa, OK.)  I really never saw myself as a support group type of person. I guess in my brain I always stereotyped support groups as being something you only go to if you’re an addict or have done something wrong, but it was refreshing to meet new people, try new foods, hear new ideas, learn about medical research etc. I really encourage anyone who is battling the beginning stages, still trying to learn about Celiac/wheat allergies or intolerances or just wanting to meet like minded people to visit a group. Everyone was very kind and welcoming, and especially in the beginning stages, it’s really nice to know you’re not alone. 

Another reason I haven’t updated in awhile is because I got sick and it took awhile until I felt back to normal. Being sick this time was a little different, though. I’ve become much more aware of labels and the fact that medicine labels have to be checked, too. Obviously the list is always changing, and medicine could change at anytime, but if you’re concerned about any medication and haven’t already looked, there’s a site that indexes a lot of the popular medications that are gluten free: http://glutenfreedrugs.com/
When you don’t feel well, the last thing you want to do is have to check all of the medicine in your cabinet before you take it, so if you haven’t done so, add that to your list of things to do for spring cleaning. It also wouldn’t hurt to make sure your pharmacy knows, too. 

Onto food and recipes… This week I decided to start eating more kale. Kale is an amazing food because it has SO many nutrients/health benefits and I honestly don’t eat enough of it. I made a kale and potato soup, which I adapted from this recipe. I didn’t use any miso, because I couldn’t find any while shopping (and i’m pretty sure miso could be risky, too), so it was a little on the bland side, but it was still good with the right seasoning! I finished up the rest of my kale by sautéing it with some caramelized onions, garlic and then ate it with some tilapia. I still have a LONG way to go with my cooking skills, but hey..baby steps!

Now it’s time to start gearing up for my first gluten free birthday next week. I’m so glad champagne is GF! 

Free Sample Pack from Katz!

All you have to do is pay shipping. It’s a cheap/nice way to get to try a variety of their products. I just ordered mine and can’t wait to get it!

The description says:

“The Katz Gluten Free Sample Pack is full of assorted Gluten Free goodness! It includes: 1 Slice each of Whole Grain Bread, Sliced Challah Bread, White Bread and Wholesome Bread. Also included are 1 Dinner Roll, a sample Cookie and Rugelech, and 1 Sample Slice of Marble Cake. Please remember to keep frozen until you are ready to enjoy these delectable delights! Shipping Fee Apply. In order to be fair to all those who wish to sample the Katz unique taste, customers are only permitted to purchase 1 sample pack per calendar year. Katz reserves the right to remove this item from your order once you have exceeded the 1 per order, once a year policy. We appreciate your business, and look forward to serving you in the future.”

My New Fit Life: gluten free peanut butter cookies

newfitlife:

or the 1-1-1 recipe I’m sure everyone has heard of..

Ingredients:

1 cup peanut butter (I used Jif because I had a big jar that I wanted to finish but am going to be buying natural from now on, so that’s what I’d recommend)

1 cup sugar or sugar replacement

1 egg or egg replacement (I assume…

Just made these. Super easy, but I’ve been leaving them in a little longer than the 10 mins at 325 it recommends. They were still soft, so I left them in closer to 15-20. Pretty tasty and you only need 3 ingredients which is nice! I’ll definitely be making these again! 

NPR Article-Baking without Flour Brings Sweet Results

I must apologize because I got sick over the weekend, so i’ve been slacking on my posts. In the mean time, here is a great article NPR wrote about GF baking! Enjoy! :)