Tag: gluten free

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G-Free Oats & more news

Happy Springtime!

First, do you have Celiac, or a condition that requires you to be strictly gluten-free? Are oats in your diet? It may be time to rethink that. Some of you can remember a time before oats were allowed on a gluten-free diet…because of cross-contamination and supply chain issues, it looks like we may (temporary) be heading back there. And yes, this problem extends to ones marked purity protocol and certified gluten free. More info here from Gluten-free Watchdog, because those are problematic, too. 30% of oat products. THIRTY PERCENT were above 5ppm–meaning, quantifiable levels of gluten, and some of them had significant levels. Since this is just a sample, this should be seen as a red flag.

The full reports with names are available on the Gluten-free Watchdog site for subscribers. As usual, I recommend supporting GFW’s wonderful work—because none of us are independently wealthy, and if the community doesn’t fund her work, no one will, and without her work, we wouldn’t have this information.

A Celiac & gluten-free review https://www.mdpi.com/2072-6643/15/6/1475

An interview with Dr. Fasano on Celiac news, neurological Celiac, future directions & more:

Inflammatory bowel disease, pregnancy and breastfeeding guidelines

A call to action for POTS research—reach out to your member of Congress! POTS is very under-funded.

I wrote an article with a colleague, Suzi Baxter to help expand nutrition programs to include people with disabilities. Disability includes everything from mobility limitations, but also conditions like Celiac, food allergies IBD, POTS, EDS and more. Bit by bit, change sometimes happens…

Time to get out and feed your little friends! Hummingbirds have landed in Virginia, and they’re hungry.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach working with clients in VA, DC & MD.  She helps people with a range of digestive, including Celiac, IBS, Crohn’s, UC, gastroparesis, EDS, POTS & more. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742.

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Celiac Awareness Month–May ’22

Strawberry plantsIt’s still just barely still Celiac awareness month. So…may I recommend (request?) you do something to support the gluten-free community?

The FDA has issued draft guidance indicating that they will only consider labeling for food allergens. This is problematic on oh so many fronts. Obviously, foods foods can cause health problems via means other than allergy, and that’s well-documented. And, as many of you know, the FDA does a pretty poor job enforcing the (voluntary) labeling for gluten as is, so closing the door to changes preemptively is…well…a huge step backward for the gluten-free community at large.

This is where you all come in. Please submit your comments to the FDA. Tricia Thompson has sample comments or you can do what I did and start with her comments and add your own flavor with your own story and concerns. But PLEASE add your voice.  

Quick takes:

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742.

 

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Strawberry Meringue Tarts

AKA Kitchen therapy

I don’t know about you, but when I am stressed, I retreat to my kitchen. I have had enough of COVID. I am not a fan of cold weather. So I needed a mental health afternoon. Normally I play with strawberries most during June when we have them in the garden, but this is what was calling to me, and I adapted a few of our standard recipes and is what happened.

Strawberry meringue tart

These are adorable, gluten and dairy-free, lactose-free and as a bonus, they are low FODMAP. They do not transport or keep very well—but they should disappear quickly, so that point should be entirely moot.

Enjoy.

Makes 6, 4-inch tarts

Tart crust
1 1/4 cups GF all purpose flour (I’ve used Jules GF and also King Arthur measure for measure)

2 TBSP almond flour
1/4 cup granulated sugar
1/4 tsp. salt
8 tbsp. (1 stick) cold unsalted butter, cut into 1/4-inch cubes

1 egg yolk
2 tbsp. very cold water
1 tsp. vanilla extract

Strawberry Meringue Tart inside
Strawberries inside!

Pulse dry ingredients with butter, then add yolk, vanilla and cold water. Chill dough for at least an hour in wax paper, can be done left in the fridge overnight as well.

Roll out on wax paper, press into tart pans. Prick with a fork in several places. Bake at 375

8 min covered, using pie weights (anything metal and sturdy works). Then bake for another 7 minutes. It may need 1-2 minutes more, until it is a *light* golden brown.

Filling

  • 4 cups =2 cups pureed strawberries + 2 cups sliced (separated)
  • 2 T cornstarch
  • 1/4 cup water
  • 2/3 cup sugar

Puree 2 cups strawberries. Whisk water and cornstarch, add in strawberry puree. Heat on medium, whisking well, until boiling. Boil for 1 minute, whisking the whole time. Remove from heat. Allow to cool.

Place the other sliced strawberries in the tart shells, pour the strawberry filling evenly on top.

Meringue

  • 4 egg whites
  • 1/8 tsp cream of tartar
  • ¼ cup granulated sugar
  • ¼ tsp vanilla extract

Bring egg whites to room temp. Whip the egg whites and the cream of tartar until soft peaks form, ~5 min on high speed. Add sugar 1 TBSP at a time until you have stiff peaks, ~ 2 min more, then add vanilla. Pipe out in circles onto the tarts.

Bake for 12 minutes at 350 in the middle of the oven, or until the tops are nicely browning.

Enjoy right away. This is the easiest step.

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Happy G-Free Holidays

I hope you’re having a cozy December! I’ve collected a list of NATURALLY gluten-free desserts—tried and true recipes that aren’t specialty cooking, but just happen to be marvelously, naturally gluten-free.

Remember, these foods are only GF if you use GF ingredients. And as always, check labels to avoid surprises. A surprising number of chocolates may contain traces of gluten, including Lindt, Ghiradelli, Godiva and many of the Trader Joe’s options. I’ve got lists of chocolates listed gluten-free here and here.

This list has a range of options, from allergy-friendly, grain-free, low sugar to completely decadent options. Your call! There are enough options to choose from that you can surely find something that works for your lifestyle/food restrictions that you and your family can enjoy together.

Low FODMAP? I’ve italicized recipes that are FODMAP friendly, and or easy to adapt and I have a longer list of low FODMAP holiday treats here. Remember, portions matter.

Italicized=low fodmap (watch portions) dairy free (DF), egg free (EF) and soy free (SF), NF (nut free) *=check labels

The Washington Post even has a  “Cookie Generator” with a gluten-free option. Of course, you need to make sure the ingredients are be mindful of cross contamination, etc. but this is an easy way to keep traditions without venturing into specialty flours and unfamiliar territory.

My personal favorites? My Bittersweet Chestnut Fudge and my Vegan Pralines.

And for my low FODMAP friends, more recipes here: a round-up of low FODMAP holiday desserts. Just watch the portion sizes.

Oh, right, and there’s holiday food, too. I’ve got a G-Free Turkey and Ham list.
And along those lines, I’ve got some of my  favorite tips for a balanced and delicious holiday season here.

More recipes from around the web:

Wishing you a peaceful & joyful season!

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742.

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October G-Free Newsletter

Halloween toys as treats
Halloween toy treats

Halloween candy lists are out for 2019. As many of you know, sometimes candies that are normally GF are not gluten-free when they are in holiday shapes. But those of you who have been reading for a while know my feelings on Halloween candy—skip it, and go for toys! It’s more inclusive, and you’re less likely to eat the leftovers.

HuffPo has a GF bread roundup. Is your favorite there? Maybe your new favorite will be.

ghost-shaped meringues
Spooky Meringues

Looking for a fun recipe? Spooky meringues are a staple around here. Meringues are a regular here because they’re simple…. And I appreciate that they are gluten-free, dairy-free, soy-free, low FODMAP, gastroparesis friendly, GERD friendly…and delicious! The recipe is here for the bunnies, just draw a squiggle instead of a bunny. ?

Interesting research

Why get relatives screened for Celiac? Because they’re more likely to have it, even without symptoms. 44.4% had Celiac, 28% with no symptoms.

Isn’t this fascinating–> different probiotics may be able to suppress or even reverse food allergies. Granted, studies are currently only in mice, but it’s still a neat and encouraging concept.

Ah, the new cross-contamination study…I have so many thoughts. First, food anxiety is real. It’s a problem. I see it in clients, and I experience it, too. It’s no fun to get sick when eating out, or with friends. And study after study has shown that people with Celiac often have incomplete healing from intestinal damage. And then there’s a new study showing that it’s safe to be less concerned with casual contact and cross contamination at home. It’s a very small study, and that’s been a major concern. It addresses components (toasters, pasta water, etc.) when the real question is, what would the implication be for a real person over a typical day? The study contradicts all of the major Celiac orgs and what I’ve seen with clients over the years. I’m really curious to see if/when it’s repeated, and I have very mixed feelings. And, of course, if people are getting all the “allowed” contamination at home, what happens when they inevitably go out?

Bottom line:

  1. This is a very small study
  2. The test methods seem to be inadequate (my background isn’t in this arena)
  3. People with Celiac can only tolerate trace amounts of gluten. It’s often easier to control contamination at home than out.
  4. I absolutely agree with study authors in articles saying this study means that people should feel safe traveling without bringing their own pots and pans and utensils with them as they travel. I have rarely encountered clients who do that, and if this study provides peace of mind on that front, great.
  5. As summed up by Dr.Fasano from the Center for Celiac research: interesting, but it’s not enough to change any of the current guidelines at this point.

I look forward to more research on this as it comes out…and will keep you all posted.

And re: food fears, there’s a great post here from Kate Scarlata on food fears.

A new study on the AIP diet shows that it helps IBD (Crohn’s & UC). This is great news! The AIP is a very restrictive diet that removes grains, sugars, nuts, seeds, eggs, nightshade veggies, beans, and more. But…the rates of improvement were about the same as studies that were less restrictive, which is disappointing. It’s possible it helped people who had more severe damage. But the study doesn’t try to separate the effect of unlimited RD support, a health coach and a community focused on stress reduction better sleep, etc. and attributes all the positive changes in quality of life to diet change, which isn’t reasonable.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742.

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G-Free On the Go

Cheryl and blueberry plant

August is often a great time for road trips! I’ve been having conversations with clients about dining out gluten free more than usual lately, so I wanted to share some tips:

Cheryl and blueberry plant
Cheryl Harris with her blueberry plant in July 2019

Local NoVA gal Karen runs GlutenfreetravelSite.com, which is a great resource and has an app. Find  Me Gluten Free is also a wonderful resource that also has an app for restaurants. Of course, reviews are only a starting point, you need to ask good questions—unless you’ve gone somewhere that’s dedicated gluten-free. Here’s a list for places from DC to Maine, and another dedicated GF restaurants in the DMV. Of course, these places can only exist if our community supports them!

My favorite question is, how do you make sure that xyz stays gluten free? If the waitstaff has an answer like, oh, we have a process with separate fryers, separate workstations, or that they grill on foil, or use different utensils or a process of whatever kind, I feel somewhat comfortable. They’ve thought through the pitfalls and that’s a big plus.

If I get a blank stare, that tells me that either I need to educate them and talk through each step carefully, or I may want to reconsider eating at that place. It’s just not worth it to get sick.

I also like the dining cards from Triumph dining, which are on Amazon…unfortunately the only have disposable ones now, but they are still helpful tools when out to eat.

What to pack? I have my grab and go list of bars and etc. in addition to naturally GF staples.

Enjoy the rest of your summer!

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