Screw Tradition! Show off your Skills! (plus bonus recipes)

We know Thanksgiving can be rough in a gluten-filled world of stuffing, pie, and dinner rolls. But it can also be a good way to convince your relatives that you are not weird followers of Gwyneth Paltrow, but rather excellent chefs with more interesting alternatives to contribute to the holiday (that just happen to be gluten-free).

Janna likes to laugh in the face of tradition by serving Gluten-Free Thanksgiving Brunch instead of dinner. It started a few years back with her hospital schedule making dinner with the family impossible. Turns out, people really love brunch, so she keeps it going.

To be clear, most of these great recipes came from wonderful bloggers, to whom we give all the credit and the thanks.

Red Velvet Waffles (with almond flour!) from A Beautiful Mess

Red Velvet Waffles, make 4-5

1/2 cup + 3 tablespoons almond flour (we like Mama's brand Almond Mix)
1/4 cup cornstarch
1 tablespoon cocoa
1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon espresso powder (optional)
1 1/2 teaspoons sugar
1 cup buttermilk
1/3 cup oil (I used vegetable oil)
1 egg
1/2 teaspoon vanilla extract
1/4 teaspoon red food coloring

In a bowl combine the dry ingredients (the first seven listed above) and whisk to incorporate. Now add in the remaining ingredients and stir until just combined. Allow the batter to rest for 20 minutes. Follow your particular waffle iron directions and make waffles.

Superfood Kale Salad from The First Mess

the everyday superfood salad recipe
serves: 4-6
notes: I throw some ground coriander in with the seeds, but any spice you’re into would be great. This salad can definitely hang for a few hours if you keep the blueberry dressing off until you’re ready to serve. And a note on the blueberry dressing: the flavour isn’t like a liquified pie filling with ginger. There’s a fresh and tart quality to it. If you want more a more pronounced blueberry-ness, I would suggest cooking the berries down in a saucepan with the maple syrup for a bit before you blend up the dressing.

salad ingredients:
1 bunch of kale, leaves chopped kinda small
1 broccoli branch/segment, florets finely chopped
juice of 1 lime
salt and pepper (I used Himalayan pink salt–any old salt is fine)
1 small beet (red or golden or striped), thinly sliced
1 carrot, thinly sliced
1 ripe avocado, peeled + sliced
1-2 sprigs of basil, chopped
handful of blueberries

blueberry ginger dressing ingredients:
heaped 1/4 cup blueberries
1/2 inch piece of ginger, peeled + chopped
2 tbsp raw apple cider vinegar
1 tbsp maple syrup
big splash of water
salt + pepper
1/4 cup oil (grapeseed or extra virgin olive oil)

omega seed sprinkle ingredients:handful sunflower seeds
handful pumpkin seeds
1-2 tbsp flax seeds
1-2 tbsp chia seeds
1-2 tbsp hemp seeds
handful of puffed quinoa (or puffed millet, brown rice etc)
pinch of ground coriander
pinch of salt

In a large bowl, massage the kale and chopped broccoli with the lime juice, salt and pepper. Keep massaging until the leaves seem a bit more tender. Taste a leaf for seasoning, adjust and set aside. Chop and prep all of the other salad ingredients and set aside.

Make the dressing: combine all of the ingredients in a blender and blend on high until you have a creamy and unified mixture. Check for seasoning and sweetness, adjust and set aside.

In a medium sauté pan, combine all of the omega seed sprinkle ingredients over medium heat. Stir them around here and there until they smell toasty and the coriander is a bit more prominent. Remove from the heat and allow to cool slightly.

Arrange the massaged kale and broccoli on your serving plate. Top the greens with the beets, carrots, avocado, chopped basil, and blueberries. Season the whole thing with salt and pepper again. Stir up the dressing (it should have thickened a bit) and drizzle it all over the top and garnish the salad with the omega seed sprinkle. Serve it up!

Carrot, Ginger, Orange Soup with White Bean Puree from Vitamix Website
So you can make this on Variable 1 setting in a Vitamix, or you can cook it at a simmer for 10-15 min and then stick the damn thing in a food processor like everyone else.

Ingredients (for 5 people)

• 1 pound (454 g) carrots, chopped
• 2 medium onions, peeled, sliced
• 2-inch-(2.5 cm) cube of fresh ginger root or 2 1/2 teaspoons Ginger Paste (See Recipe)
• 2 Tablespoons (30 g) reduced fat butter spread ( I prefer real butter!)
• 6 cups (960 ml) vegetable or chicken broth
• 2 cups water
• 3 oranges, peeled, halved
• 1/4 inch (0.6 cm) piece orange peel
• 1 14 oz can Great Northern White Beans
• Salt and pepper, to taste
• Directions: 
• Sautee your  chopped carrots, onions, ginger and orange peel in butter until onions go translucent. Now add your broth and simmer, or stick it in the Vitamix at the point. If you simmer, don't forget to blend to a velvet puree in the food processor before serving. 

Chai Tea
This is a recipe I got from some friends running the Pole Pole Restaurant in Bodh Gaya, India.
The amount of sugar you use is completely up to you. The type of milk you use is completely up to you, but we recommend more fat whenever possible. Hemp seems to be a good non-dairy substitute.
Note: you know you are doing it right if a tiny brown skin forms over the top of your chai!

Ingredients (for 2-3 people):

3 - 4 Tea Spoons/good loose black tea (Darjeeling)
A chunk of dry ginger (or fresh ginger if dry isn't handy)
3 - 4 cardmom pods, crushed
3 Cloves
Small piece of cinnamon
A Tsp of Fennel seeds
1 or 2 whole black peppercorns  

1/2 a bayleaf (optional) 

Sugar to taste
Milk (atleast Vitamin D, low fat won't do)

Brewing:

Bring 2 cups of water to boil (microwave or otherwise). Add all the ingredients and boil again for about 15 seconds. Let stand for a minute.Warm milk in a pot.
Filter tea into cups.
Add milk and sugar. 

Wild Mushroom Quiche
Another one that Janna just makes up every time. The important part is the gluten free crust recipe from
A Little Insanity. And some tasty mushrooms. You can soak dried ones for 30 min, or use fresh. We like a mix of chantrelles, wood ears, and Lobsters. Add some thyme and black pepper, plenty of butter to sautee your shrooms with, and you can let this simple dish do the talking.

Brussel sprouts with Bacon, Dates, and Ras al Hanout
This recipe was adapted from something I had at a restaurant once, and so the measurements on spices are pretty much taste-as-you-go. xoxo, Janna

1 lb of brussel sprouts, halved
5-10 dates, coarsely chopped
3/4 cup chopped and roasted pecans
5-6 strips thick cut bacon, chopped to lardoons
Olive oil
Ras-al-Hanout ( a moroccan spice blend meaning "Best of the Shop")

Roast your pecans,  we like to use a frying pan on top of the stove at medium heat, with lots of agitating the dry nuts in the pan until they get good and brown.
Chop your bacon into 1/2 inch pieces
Mix all your ingredients and toss with olive oil. Sprinkle with salt. We usually use 2 tablespoons of the Ras-al-Hanout, and toss with that.
Pour it into a casserole dish, and bake for 25-35 min on 350F in your oven. We'd be more specific, but we have a really crappy oven over here in Janna's "test kitchen".

There's gotta be an app for that

Indeed, there are many Gluten-Free apps, some quite pricey, some are not. Many of them, unfortunately, are full of advertisements for commercial chain restaurants instead of useful tools. We love us some Chipotle too, but you probably don't need a $5 app to find one nearby. Below are a few that might help make grocery shopping and eating out with your family a little less overwhelming.

The American Academy of Nutrition and Dietetics asked a bunch of registered dieticians (RDs) to rate some of the most popular free apps. The ones with 3-5 out of 5 stars are below

Eating Out G-Free
Offers tips on how to find a gluten-free menu, create a gluten-free shopping list, lists of foods to avoid and how to stay gluten-free while dining away from the home. Supplements The G-Free Diet, by Elisabeth Hasselbeck. RD Rating: 4 stars
Find Me Gluten Free
Lists restaurants ratings and reviews based on how gluten-friendly the businesses are in the area. RD Rating: 3 stars
Gluten Free Daily
An online guide built to provide education and resources about following a gluten-free diet. RD Rating: 4.5 stars
Gluten Freed-Gluten Free Dining for Health and Celiac
Acts as a gluten-free restaurant finder for those with celiac disease or gluten intolerance. RD Rating: 3 stars

In the Spendy Apps category is a well-reviewed app from a number of Celiac blog community members:

Is That Gluten Free? for Groceries
 From Midlife Crisis Apps is designed for "those with gluten sensitivities, celiac disease, or anyone wanting more information on gluten-free products or leading a gluten-free lifestyle." The iPhone and iPad-compatible app includes more than 14,800 verified gluten-free products from more than 360 brands, including private-label grocery store brands. The app also includes a searchable ingredients tab that designates safe, unsafe and possibly unsafe ingredients. It's possible to search for gluten-free food items by category, brand or product name, and you can follow one-touch links to company websites to search for additional information."

Costs $7.99, with free updates and no monthly fees

For all you visual learners out there...

From the lovely folks at The Pure Bar (thanks, guys!)

You don't need your glasses, just click to enlarge it.

How do I know if Gluten-Free is right for my child?

Diet and lifestyle choices are inherently personal, right? They reflect our cultures and our values. Yet they also reflect our needs and sometimes our health as well. It makes sense to constantly question "is this right for my child?" when making decisions about their nutrition.

So, is "gluten-free" a fad diet? Is is dangerous for kids? Which kids need gluten-free diets and why?

Simply put, it's not dangerous, and almost all people could switch to a gluten-free diet safely, without worrying about major nutritional deficiencies. Some families choose this diet to reduce sugars. Some choose it because it improves mental concentration, promotes maintanence of healthy weight, and helps the parents with their health as well. Yet some kids are particularly in need of this intervention. Let's discuss....

Gluten-intolerance vs. Gluten-allergy

Many times these terms get tossed around interchangeably, and are simply meant to indicate that children who have one of these diagnoses get sick when they eat gluten. The technical difference lies in how sick they get, and what kind of sick. Gluten-intolerant kids have trouble digesting this protein. It fails to break down quickly in their guts, and the sugars involved sit around and ferment. This causes cramping, bloating, diarrhea, constipation, and even nausea. It's miserable, but it's not deadly. It will cause discomfort, but it won't cause lasting damage on a cellular level. Gluten-allergic kids have a disease called Celiac-Sprue. This is a genetic disease that prevents their bodies from processing gluten, and causes their immune system to attack their intestines when they eat it. It means that Celiac kids lose weight, fail to hit developmental growth milestones, plus all the gas and diarrhea. With continued exposure, they can even develop shock-like symptoms, seizures, and fatal anemias. For Gluten-allergic kids, the only treatment is a Gluten Free diet.

So why is everybody going Gluten-Free all of a sudden?

Studies show that Celiac Disease (CD) is on the rise in the Western world. As of 2007, and estimated 1 in 80 people in the developing world was born with this condition. That's not taking into account the number of folks for whom gluten doesn't digest well. Some theorists have linked the rise in gluten-intolerance and allergy to decades of genetically hybridized grains. Multiple strains have been cross breeding over many crop cycles, and it's possible that these mutated grains are now different enough that some of our bodies don't know what to do with them anymore.

Still curious about these theories, diagnoses or facts?

Check out this paper from registered dietitians at the University of Virginia for more in depth info about Celiac Disease. For more info about the links between gluten intolerance and genetic food modification, please check out this article from about.com.

Our Favorites: Commercially Prepared Gluten-Free Products

We are going to be 100% honest with you, some of the gluten-free foods on the market are just plain gross. Just because it won’t give your kid diarrhea doesn’t mean you have to feed them wallpaper paste. Additionally, we can’t all do it from scratch all the time. Busy parents know, sometimes you need to pack it and run to make it to dance lessons, or the next person’s appointment.

It does take some time and experimentation to find foods that you and your family actually enjoy. Here is a list of the yummiest foods taste-tested by an expert panel (read: our household captive audiences) that we hope you’ll enjoy.

Cereals:

Chex

Bob’s Red Mill Oatmeal

Arrowhead Mills Organic Maple Buckwheat Flakes

Barbara’s Bakery Puffins

GF Brown Rice Krispies

Nature’s Path Whole O’s

Breads:

Udi’s Breads; Whole Grain

Ener-G Bread: Seattle brown loaf

Bob’s Red Mill; Hearty Whole Grain Bread Mix

Gluten Free Pantry; white bread mix

Crackers:

Blue Diamond Almond Nut Thins

Mary’s Gone Crackers, Onion

Pastas:

Ancient Harvest Quiona Pasta

Amy’s Frozen Gluten free mac ‘n’ cheese

Annie’s Gluten Free Mac ‘n’ cheese

Bars:

Luna bars; peanut butter chocolate chip

Pancake Mix:

Pamela’s Waffle and Pancake Mix

Bob’s Red Mill Pancake Mix

Cake Mixes:

King Arthur Flour’s Chocolate Cake Mix

Bob’s Red Mill Vanilla Cake Mix

Cherrybrook Kitchen’s yellow cake mix

Bread crumbs:

Glutino Breadcrumbs

Ian’s Gluten Free Panko Breadcrumbs

Welcome to the Nut House, At Least It's Gluten-Free!

Welcome all Readers!

You discerning characters have already figured out two important things about us: we're talking about food, and we have a terrible sense of humor. Most importantly, however, we are passionate about healthy lifestyles.

What's a "healthy lifestyle"?
The kind that lets you live longer and more engaged lives, the kind that lets your kids grow strong and secure, and the kind that keeps your whole family smiling!

Who are you two?:
Janna (on the left)  is a Primary Care R.N from the great city of Seattle, and an embarrassingly enthusiastic auntie. She has a passion for reading books and cooking large family meals. She comes from a long line of bossy Italians, and it took her years to figure out why the family recipes gave her such a bad stomach-ache (answer: gluten intolerance and IBS).

Cassie (on the right) is an Emergency Room R.N. and mom to the two awesomest kids around, Sam and Lily (when it's your blog, you get to brag). She is the tallest short person you will ever meet, a certified yoga instructor, and has been gluten-free for more than 5 years. Well, ok, except for those pastry emergencies.

By our powers combined...
We are a super nerdy pair of future Family Nurse Practitioners from Georgetown University looking to make health more than just taking medications. We want to start early, by focusing on childhood nutrition. And we've both struggled with gluten-intolerance and want to make it possible for your families to avoid our pitfalls.

Keep reading to learn about childhood food intolerance, nutrition, how to cook with your kids, constipation cures, where to get those handy apps, and much, much, more!!

Keeping the Fiber without the Gluten

Many times when someone has eliminated gluten from their diet they also eliminate fiber, as whole wheat is the main source of fiber in a Western diet. Fiber is essential for the body to maintain normal bowel movements, and a healthy body weight. It’s also been shown to be instrumental in lowering cholesterol levels, and preventing colon cancer.

Constipation is already considered one of the main causes of childhood visits to the pediatrician. It leads to painful bowel movements for kids, followed by avoidance of using the potty, and occasionally embarrassing accidents and episodes of stool (poop) incontinence.

Here are 8 easy ways to keep fiber in your child’s diet the gluten-free way.

1. Nuts! Almonds are one of the best snacks around. They are high in fiber and protein, portable, and delicious. Pistachios and pecans are also great choices. 
2. Sweet potatoes! Packed with nutrients, this low glycemic food is also high in fiber. A typical sized serving has around 4 grams of fiber. 
3. Seeds! Flaxseeds and chia seeds are an easy way to boost fiber intake. Both can be ground up and sprinkled on any sort of food. Try adding it to your gluten free cereal, adding it to oatmeal, or in pasta sauce. As a bonus, both are high in healthy omega-3 fatty acids, which are good for the heart. Sunflower seeds and pumpkin seeds also make for a great snack or additive to salads. 
4. Fruits and veggies! Both are very high in naturally occurring fiber. Getting 1-2 servings at each meal is an easy goal to get the proper amounts of fruits and veggies per day. Try an interesting gluten-free dip to experiment with if it’s hard to get your kiddos to eat their veggies plain (See our recipe section for suggestions). Avocado, spinach, celery, and broccoli have some of the highest amounts of fiber while apples, apricots, and berries are the powerhouses of the fiber fruit world. 
5. Beans! Beans are a great source of fiber. Kidney beans have the most fiber of all the beans out there, but most beans are a good choice. Beans can be added to most foods without overpowering the dish with flavor. Add them to salads, sauces, or blend them in a green smoothie. My best friend even eats them in a dish with nothing on them! 
6. Oatmeal! Gluten free oatmeal is a great way to boost your intake of fiber. Make a nice bowl in the morning with some fruit (to boost your fruit intake) and flax or chia seeds (more fiber!) and this tasty bowl will keep little ones satisfied for hours. Cassie’s family really likes Bob’s Red Mill brand of gluten free oatmeal at home. 
7. Popcorn! Surprisingly, popcorn is pretty high in fiber. A 3-cup serving of popcorn yields around 3 grams of fiber. Plus you get the added bonus of a low calorie treat.
8. Almond Flour! Traditionally when people are baking they use white or wheat flour, which does have added fiber. Most recipes can be made with the substitution of almond flour in the same concentration. It can be a little more expensive, but there are quite a few stores that carry almond flour for a reasonable price. Alternatively, you can buy a bag of roasted almonds at Trader Joe’s, and mill it yourself in the food processor to save money.

PRO-TIP: If you simply can’t get enough fiber through these tips alone, there are many great gluten free fiber supplements out there. It is always best to get your nutrients through a healthy diet, but if it’s just not possible a supplement is a great idea. The recommended goal is 25-38 grams of fiber per day, so a food log or an app like My Fitness Pal can help you track your daily fiber intake.

"Sneaky" Gluten

Gluten is a protein found in multiple types of grain. We can think of it as an “umbrella category”: for example, gluten can include wheat, barley, or rye. This means that “wheat-free” doesn’t equal “gluten-free”, the two are not synonymous. Gluten is frequently used in food production as a binding agent, or a thickening agent. This is exactly why we have to be on the look out for gluten in the most random and unexpected places. We can look forward to a new label on all certified gluten-free foods coming soon from the FDA,  but until then we must rely on reading labels to scout out hidden sources of gluten.

The most obvious sources of gluten are in WHEAT, BARLEY, and RYE. These are grains used in a majority of commercially prepared foods. However, there are quite a few places where “sneaky” gluten can be found. For example, items such as malt vinegar, brewer’s yeast, and soy sauce can contain gluten. The following is a handy list of foods that almost always have gluten, and other items that frequently have gluten hidden way down the ingredient list.

Avoid these:

Bran

Coloring

Graham

Kamut

Malt

Soy Sauce

Natural Flavors

Spelt

Couscous

Vegetable Protein

Starch

Be Suspicious of these (read the label carefully!):

Cocoa/chocolate products

Malt drinks/powders

Pie fillings

Packaged frosting or cake mixes, cake decorations (sprinkles)

Commercial dairy products

Marzipan

Any packaged bread mixes

Baking powder

Salad dressings

Pre-packaged soups

Processed Meats

Ice cream (if it has candy or baked goods mixed in)

Medications/Gummy vitamins (glutenfreedrugs.com has a list of safe meds)

“Wheat free” products (may have barley or rye)

Flavored potato chips

Licorice

Veggie burgers

Hot dogs

Powdered soups or gravy

References:

http://www.dummies.com/how-to/content/examining-food-labels-for-hidden-gluten.html

http://www.webmd.com/diet/features/hidden-sources-of-gluten

Gluten-free Shopping List!

Fruits

Fresh, canned of frozen (plain)

Dried fruits

Vegetables

Fresh, canned or frozen (plain)

Tomato paste

Canned tomatoes

Meat, Fish and Poultry

Fresh or frozen (plain)

GF deli meats

Legumes

Canned or dry beans: kidney, black, soy, etc.

GF canned baked beans

Lentils, split peas

Nuts and Seeds

Almonds, peanuts, pecans, walnuts

Pumpkin, sesame, sunflower seeds

Nut butters: peanut, almond, cashew

Fats and Oils

Butter or margarine

Vegetable oil: canola, olive, etc.

GF salad dressings

Dairy

Milk: whole, 2%, 1% or skim

Milk powder

Yogurt

Cheese

Eggs

Bread, Cereal, Pasta, Snacks

Gluten-free bread, bagels, buns, pizza crust

Gluten-free frozen breads, waffles, muffins, cakes

Amaranth, buckwheat, corn, millet, quinoa, rice, soy cereal

Gluten-free corn flakes, Gluten-free crisp rice

Cream of buckwheat or rice, cornmeal

Gluten-free pasta: corn, potato, quinoa, rice, soy

Gluten-free crackers

Gluten-free plain or flavored rice cakes

Gluten-free oatmeal, if tolerated

Grains and Starches

Amaranth grains and flour

Arrowroot starch

Bean flours

Buckwheat groats

Corn

Cornstarch

Cornmeal

Flax seeds or Flax seed meal

Mesquite flour

Gluten-Free Millet

Montina flour

Nut flours: almond, hazelnut, pecan

Potato flour and starch

Quinoa grains and flour

Rice: brown, wild, white

Rice bran and rice polish

Rice flour: brown, white

Sago

Sorghum flour

Soy flour

Sweet potato flour

Tapioca (cassava, manioc)

Yucca

Condiments and Spices

Gluten-free barbecue sauce

Black pepper

Onion powder

Garlic powder, fresh garlic

Jam, jelly, marmalade

Ketchup, plain mustard, relish

Gluten-free pizza and pasta sauce

Gluten-free salsa

Gluten-free soy sauce

Sugar: brown, white

Vanilla

Vinegar (except malt vinegar)

Miscellaneous

Baking soda

Gelatin

Gluten-free baking powder

Gluten-free bread/muffin mix

Gluten-free pancake/waffle mix

Gluten-free puddings

Guar gum

Xanthan gum