Thankful, but Anxious?

It’s that time of year. Time to start planning you gluten free Thanksgiving dinner! However, it’s also a time of anxiety for those of us who have diseases where certain foods are our enemy. I’ve already seen the anxious comments on message boards, people afraid their families will not understand about cross-contact, or have friends who say that “a little wheat” won’t hurt.

My favorite part of Thanksgiving is the idea that everyone comes to the table.  “Family” includes more than just those united by blood, but also those united by love. Some people (rightly) may still not feel safe eating at another person’s house due to dietary concerns. However, I wanted to share some options that can make things easier for those who are newly diagnosed with Celiac Disease, or those who care for them.

Here’s my list of ways to let everyone come to the table, from Appetizers to deZZert. (A-Z, get it?)

Gluten Free Thanksgiving Appetizers

These appetizers are not only easy, but they’re relatively healthy as well. Here are my top 3 ideas.

1) Hummus and vegetables – I LOVE hummus. Seriously, what’s not to love?! Full of fiber and heart healthy fats, it should be at every dinner party. While I usually make my own from scratch, it is okay to buy store bought if you’re under the gun. Sabra and Tribe brands are gluten-free, and most brands of hummus are naturally gluten-free.

(Sesame allergy? – Hummus is made with tahini, which is ground up sesame seeds. If you have a sesame allergy, I suggest trying to make your own hummus with unsweetened Sunbutter.)

2) Cheese and Crackers –  BYOC.
As someone with Celiac Disease, we always know to bring our own crackers. My favorite crackers are Schar Table and Entertainment crackers. However, make sure you keep cheese and gluten free crackers on a separate platter from wheat based crackers. If wheat based crackers are on the same plate as the cheese, the cheese is no longer safe for those Celiac Disease, because of the cracker crumbs.  

3) Chex Mix – Store Bought Contains Wheat
Chex has a PLETHORA of fun gluten-free Chex mix recipes on their website! I’m super intrigued by this Cranberry Orange Chex Party Mix. If nut allergies will also be present at the dinner table, you can try subbing pumpkin seeds.

The Old Bird

1) Turkey – On message boards every year, it’s the same question. “Which turkeys are gluten-free?” You’d think the answer would be “all of the above,” but not necessarily. Because turkeys can be injected with flavorings and marinated in brines, some are these birds are on the “No-fly list.”

Luckily, Butterball brand proudly proclaims their turket and gravy packets contain no gluten! Honeysuckle White whole turkeys are also GF, as are Jennie-O.  You can find even more brands of gluten free Turkeys on my Gluten Free Thanksgiving Products post. 

2) Gravy– Truth- Homemade gravy is not that hard to make. Take the drippings from the bird, transfer them to apot, and cook it with a slurry made of cornstarch and water. (If you prefer using flour, I suggest  Bob’s Red Mill Rice Flour.)

But if the thought of making gravy from scratch leaves you feeling week in the wings, you can make Full Flavor Foods Turkey Gravy in just a few moments. This Michigan-Made product is made in a gluten-free, nut-free facility, and this particular gravy is dairy-free as well. Find more gluten free gravy options on my Gluten Free Thanksgiving Products post.

3) Cranberries – When I was a kid, I abhorred cranberry sauce. I think it’s because I’ve only had it from a can. Homemade cranberry sauce is a cinch to make and just tastes better. If you prefer dishes that are refined sugar free, you’ll love this recipe from The Pioneer Woman. Just remember it’s made with REAL maple syrup, not pancake syrup.

The (Gluten Free) Side Show

1) Stuffing – That’s right, I’m putting Stuffing as a side. The quickest way to break a gluten free eater’s heart is to put regular stuffing inside the bird when you cook it. Not only is the stuffing off limits, but now the bird is too, because of cross-contact.

If you’re nervous about making stuffing from scratch, there are many companies that are coming to your gluten free Thanksgiving Day rescue. The big excitement this year is that Aldi has their own Chicken and Turkey boxed stuffing mixes. Just melt butter, add water and bring to a boil. I also like Aleia’s GF stuffing. For more gluten free stuffing brands, visit my Gluten Free Thanksgiving Products article.

Looking for a homemade recipe? Try my gluten free Cornbread Stuffing, or this dairy free and gluten free stuffing from Meaningful Eats.

2) Green Bean Casserole – For so many years I thought I would never enjoy this dish again. But thankfully, there are stores and brands that offer gluten free french fried onions. Visit my post on Thanksgiving products to see which stores carry them. (Fresh Thyme has them.)

This dish would NOT be possible without Pacific Organic Cream of Mushroom Condensed Soup. It is the Holy Grail of cream soup. Now Campbell’s even has a gluten free version of their Cream of Mushroom soup. Just use your favorite recipe and sub the soup. Reminder- If your recipe calls for soy sauce, make sure that it is gluten-free!

3) Mashed Potatoes – Mashed potatoes were my first love after being diagnosed with Celiac Disease. I could eat them plain, drizzled with butter, and often covered in ketchup. (I know, my weirdness level is off the charts.)

The great thing is that mashed potatoes, unadulterated, are safely gluten free. I love to make mine from scratch, with bits of skin still on the potatoes, whipped with butter and plain Greek yogurt. A splash of milk for added creaminess, with dashes of salt, pepper & garlic powder. Have an Instant Pot? Use this mashed potato recipe from Wheat by the Wayside, this year.

This dish is pretty allergy friendly until you start adding dairy. For dairy free folks, I again suggest using Earth Balance buttery sticks. No one will know it’s not butter, trust me.

Our Daily Bread

Oh that awkward look when we say, “I can’t eat bread.” It’s like we’re speaking a foreign language or we must be from a different planet. And there’s the ever comforting comment, “Oh my, I’d die if I couldn’t eat bread.” Well lucky for us all, there are many delicious gluten-free bread varieties. Here are some suggestions that everyone will love.

1) Cornbread– While Jiffy mix cornbread is NOT gluten free, there are plenty of delicious and easy gluten free mixes out there on the market. I’ve long loved Bob’s Red Mill’s GF Cornbread Mix, but I’ve recently stared to enjoy Pamela’s Cornbread Mix. And cornbread muffins baked in liners are great for those with food allergies, because the liner provides another barrier of cross-contact from crumbs of muffins past.

But my favorite way to make cornbread is in my waffle maker. Seriously, folks it’s fast and easy and doesn’t take up room in your oven. The Pamela’s mix is much better for this. Remember, if you’re going to waffle your cornbread, it NEEDS to be done in a dedicated gluten free waffle maker. You have NO idea how stealthy gluten containing grains are and how much they love to hang out in your baking appliances.

Make my favorite easy gluten free cornbread, from Bette Hagman’s cookbook. Looking for a “corn free” version? Try Gluten Free Palate’s Paleo Cornbread this Thanksgiving.

2) Chebe – While this Brazilian Cheese bread is not a traditional flavor at a harvest feast, it is ridiculously easy to make and the mix is free of the most 9 common allergens. You can use this dinner roll recipe on their website, or just follow the basic recipe on the back of the box.

3) Homemade bread – My husband’s family traditionally eats homemade bread for basically every meal. A gluten-free Thanksgiving dinner should be no exception. Try My Gluten-Free Kitchen’s recipe for Pull Apart Dinner Rolls, or GF Jules Gluten Free Artisan Bread Recipe. Find brands that make gluten free rolls in my Thanksgiving Products post.

And NEVER make GF bread in a bread maker that’s been used for non-gf items. Just don’t. Ever.

Life’s Short, Eat Gluten Free Thanksgiving Dessert First

1) All Things Pie– If you are having someone over for dinner that has a food allergy, just a quick helpful note – we cannot just eat the pie filling and leave the crust. The cross-contact possibilities here are huge. Luckily, making pie with a gluten-free and allergen-free crust is really doable and, daresay, easy.

Not only does Chebe make great dinner rolls, you can use their all purpose mix to make a really easy-to-work with crust. A few years ago Chebe challenged me to make a pie with their crust. It took a few tries, but I’m proud to say that my recipe has received great reviews.

Once you have the recipe for the crust down, you can make a homemade pumpkin, pecan or apple pie in a snap. (All traditional versions of these fillings are gluten free, to the best of my knowledge. If a recipe calls for flour as a thickener, I again suggest Bob’s Red Mill Rice flour.)

And if regardless of food allergies, the idea of making a homemade pie crust terrifies you and keeps you up at night, Wholly Wholesome GLUTEN FREE pie crust is free of dairy, egg, soy and nuts. Find more premade gluten free pie crusts in my Thanksgiving Products post. 

Also, if you want to forego the crust, my family often makes the pumpkin pie filling by itself in a pie dish, and we call it pumpkin pudding. If you need a dairy free Pumpkin Pie, check out Minimalis Baker’s recipe for Vegan Gluten Free Pumpkin Pie.

More pie recipes –

30 Dairy Free & Gluten Free Pie Recipes from The Fit Cookie

40 + Gluten Free Holiday Pie Recipes from My Gluten-Free Kitchen

The Ultimate Guide to Homemade Gluten Free Pie from Fearless Dining

2) Pumpkin Roll– Years ago my friend Linda Fedewa introduced me to this marriage of pumpkin, cake and cream cheese. Pumpkin rolls are delicious and beautiful, and at first daunting. Trust me, if I can manage to pull this Small Batch Pumpkin Roll, so can you.

3) Cookies and ‘Cream– Regardless of the time of year, I’m always up for ice cream. A bowl of ice cream as part of a gluten free Thanksgiving meal is no exception. Pair with your favorite gluten free chocolate chip cookies, and the night is made. 

And if you’re dairy free, Coconut Bliss makes some of the best and most readily available dairy-free “ice cream.” If you can find it in yur area, Nada Moo is an excellent dairy free ice cream, as well.

Photo credit- foodsafetymagazine.com

Gluten Free Thanksgiving Pitfalls to Avoid!

1) Cross-contact is a VERY serious issue. It only takes a crumb of gluten to make someone with Celiac Disease sick, or a hint of an allergen to send someone to the hospital. Make sure to thoroughly clean pots and pans well. NEVER swap serving utensils during dinner, and don’t cook allergen free items in the same location as allergen containing foods. Have a separate butter dish for those with food allergies, as crumbs from non-gf breads will inevitably hitch a ride back to the dish.

2) Timing is everything. Make allergen free items before making allergen “full” items. Do your allergen free baking and food prep a full day before everything else. Gluten containing flours can remain free floating in the air for 24 hours or more.

3) Communication is key. Discuss your proposed menu with those with food allergies in advance (and not just the day before.) Fully disclose what you’re making and where allergens may be hiding. (Soy Sauce and Worcestershire Sauce are the sneakiest!)

Don’t hesitate to ask those with dietary restrictions to bring a dish to pass. We’re eager to help out and love to wow our friends and family with our allergen-free dishes! And in the end if someone chooses not to eat, don’t take it personally. We are the only ones that can truly safeguard our health.

The Reason for the Season

And on the flip side, my food allergy friends, remember that this time is about togetherness. Find ways to focus on those you’re with and not the foods you’re without. Plan ahead- eat beforehand if necessary or bring safe snacks with you. And remember to laugh and have fun. ‘Tis the Season.

And as I share in my 10 Tips for Surviving the Holidays, No is a complete answer.

Looking for more Thanksgiving ideas and recipes? Visit my friend Nicole, from Allergylicious, THE BEST Allergy-Friendly Thanksgiving Round-Up. Allergic Living wrote a post containing 50 Allergy Friendly Thanksgiving recipes free from gluten, and the top 9 allergens 

**Disclaimer- I am NOT paid in any way to mention the brands listed within this article. Chebe has sent me product to use from time to time, and many of these brands have been generous donors for our Celiac Disease camp or for the Food Allergy Bloggers Conference. I am in no way paid for any of these comments or views. **

Originally Published November 2015

The post How To Host A Gluten Free Thanksgiving Dinner appeared first on MI Gluten Free Gal.

Holidays can be hectic for anyone. Throw in a dietary restriction and that adds another layer of complexity. We want to keep ourselves safe, but we also want the freedom to enjoy the holiday as normally as possible. That’s totally possible if we prepare ourselves, and others, with a few reminders, first. 

Start First with Open Communication

Communication is key in any relationship. This goes for gatherings with friends, family, and business colleagues. Especially if gatherings involve food. Ask about the menu ahead of time – and not just the morning of the event. Talk a week or so in advance.  If the gathering will be a restaurant, call and ask questions during their least busy time – from 2 to 4 pm. 

Are you hosting, and want to keep your household gluten free? People will always ask if they can bring something. Assign people to bring items that are naturally gluten free. Ask people to bring soft drinks or wine. Ask them to bring a vegetable, fruit or relish tray, and let them know you’ll take care of the dip. Paper plates, silverware and napkins are a great thing to let others bring, as well! 

Cross Contact is a Real Concern

Not preparing the meal yourself? You’ll have to ask how the food was prepared. Did they make gluten free baked goods on a separate day, to prevent airborne flour cross contact? Was gluten free pasta cooked in a fresh, clean pot of water? Strained in a dedicated colander? Were preparation utensils kept separate from gluten filled dishes? 

A reminder during Christmas time. All gluten free cookie dough should be prepared, rolled and cut with dedicated utensils. Gluten free cookies and cakes should be frosted with separate spreaders/knives. Turkeys and game hens should only be stuffed with gluten free stuffing. Beware that most scalloped potato dishes contain flour. 

Uncomfortable Eating? Say No Thanks.

This is an important gluten free holiday tip. People mean well, especially at the holidays. Have you ever heard “But I made this just for you!” Regardless, if you’re not comfortable eating something, it’s ok to say no. This is especially true if we don’t want to ask questions about food prep. 

Sometimes if it’s something being offered to me as a gift, and it’s wrapped, I’ll simply take it home and give it to my husband. He gets something special, and I keep my health in check. Want them to know where to get safe baked goods for you? Share my Michigan Gluten Free baker list, or Baltimore Gluten Free’s list of businesses that ship. 

No Explanation Required

Holiday gatherings can include longtime family and friends, as well as new faces. People may ask about your gluten free diet out of sheer curiosity. You can choose to explain, but please know you don’t have to. You can redirect the conversation onto a different topic. 

In addition, don’t worry about what others may think. Your physical and mental health is more important than one social gathering. Do your family members turn your gluten free diet into an issue? Sometimes boundaries have to be set. If they can’t kindly join with you, you may have to avoid getting together. You deserve to be respected. 

Beware MALT!

A reminder that barley malt is not one of the top 8 allergens. Therefore companies may not bring special attention to it on their labels. Remember that Kellogg Rice Krispies contain malt. In addition, candies with “crisped rice” likely contain gluten as well. (Such as Nestle Crunch.) Kellogg Corn Flakes contain malt as well. 

At Christmas time, a reminder that Lindt truffles contain barley malt as well. (Their white chocolate ones are gluten free.) In contrast, all Andes Mints are gluten free, including their candies with cookie crunch. Cello Chocolate Covered Cherries are made in a gluten and peanut free facility. 

Bring a Dish to Pass, and a Spoon

The best way to make sure you have “safe food” is to bring a dish to share. I recommend bringing a dish that contains protein, so you can have a “main course” item. Impress your friends and family by bringing a delicious gluten free dessert, as well. My Black Forest Trifle and my Gluten and Dairy Free Mocha Cake come to mind. 

Attending a potluck type of party? Ask the host if you can go first to avoid cross contact.  I also recommend bringing your own unique serving spoon, so others won’t be tempted to swap it to a different dish. A Facebook follower recommended “labeling dishes for anyone who may be have allergies. Such as ‘gluten free, nut free, contains dairy’ for example. I find labeling helps somewhat with cross contact.”

Practice That New Recipe, First

Planning on making a brand new recipe this holiday season? I highly recommend making a test batch prior to sharing with others. Especially if you’re making ANY ingredient substituions. (That includes a different GF flour blend than what the recipe creator used.) No one wants to plan a dish to bring that turns into a disaster. 

A Facebook follower also made this great point. “Don’t wait until the last minute to buy special ingredients, like gluten free flour!” Like Santa, check that ingredient list and check it twice. Make sure you’ve bought everything you need before the grocery stores before baking. (And before they close for the holidays!) 

One last “new recipe” gluten free holiday tip from a Facebook follower. “Whatever food you’re expecting to miss for the holidays, swap it out for something even more decadent with a similar flavor profile, and you won’t feel gipped at all. Can’t have your aunt’s brownies? Try flourless chocolate torte. Lemon bars? Make the shortbread crust with almond flour. Try rice stuffing with added onion, sausage, and chopped pecans.” 

Have a Backup (and Forward) Plan

Have you seen the following meme? “Living with Celiac Disease is like a Picnic. You literally bring your own food everywhere.” Those of us with food restrictions are known for our purses and bags full with ALL the snacks. Snack bars. Pre baked muffins. Our own slices of bread or buns. Prepare yourself with your own Celiac Safe stash. 

Another good gluten free holiday tip is to eat something before hand. This way you can focus more on the people around you than a grumbling stomach. I’ve been known to eat something filling at home, and then stop for gluten free French Fries after an event from Red Robin, Five Guys or Chick Fil A. 

Relax and Focus

The holiday season has become frantic and hectic, food or no food. Try to find ways to relax, destress, and simply focus on being with those you love. (And who love you in return!) As one of my Facebook followers said, “Don’t give food the power to steal your joy.”

Maybe instead of food gatherings, meet with friends and family for an activity. Have a girls day and get a massage. Go for a hike and end the day with a hot cocoa bar, like this one from Allergylicious. Gather friends (and funds) together and buy gifts for a non-profit and meet for coffee afterwards.  Giving to others always restores my joy and faith in humanity. 

Phone a Friend

Despite all of our preparation, things may still be less than perfect. I love the “Phone a Friend” suggestion from my friend Johnna’s 10 Tips for Softer Holidays post. “Designate a friend now that will agree to listen to you on the phone for 15 minutes while you decompress about the stress of your family gathering/work party/social function.” 

My Final Gluten Free Holiday Tip

This following was a comment left on my Facebook page. It was so good, I wanted to share it here. 

“There is no rule about eating holiday food only at the holidays. Keep yourself safe at events and consider having a separate day where you make your favorite dishes in a safe version. When we have an off weekend, I’ll make a scaled down version of the holiday meal. My family never complains and I end up with leftovers I can eat (and trust).”

“Also, asking a million questions makes me uncomfortable, so I’ll busy myself and eat what I can. I usually have a snack before and bring a dish I can eat, then focus on the veggie tray, etc.  Sometimes I’ll make a dish and a dessert, so I can be social over coffee at the end of the meal.”

If you’d like to see all the comments from my followers, or to add your own gluten free holiday tips, visit my Facebook Post.

Consider getting a monogrammed cutting board or spoon. Instead of placing your name on it, have them write “gluten free,” and they’ll be great to take to gatherings! Words with Boards makes amazing boards as well.

This post contains Amazon affiliate links. Purchases made through those links, or the Amazon search bar above, helps support this blog with no extra expense to you. Thank you for your continued support!**

Originally Published December 2021

The post 10 Tips for a Gluten Free Holiday appeared first on MI Gluten Free Gal.

I recently toured Michigan State University with their resident dietitian, Gina Keilen. Prior to her joining the staff, MSU lagged behind in being food allergy conscious. About the same time Gina was hired, executive chef Bryan Latz also joined the staff. They, along with the corporate chef Kurt Kwiatkowski, revamped the menu campus-wide. Now the 45,000 meals daily served on campus are prepared with food allergies and intolerances in mind. They create menus focused on using as few allergens as possible.

Not only is it safe to eat gluten free at Michigan State University, those with additional allergens and preferences are accommodated as well. In addition to labeling for the Top 8 allergens, meal menus also note if dishes contain coconut, sesame, beef, pork, and alcohol. MSU takes the health of the students and staff very seriously. In addition, MSU recently became home to the Facility for Rare Isotope Beams, a.k.a the FRIB. As only the second such facility in the world, the dining staff realized they feed not just students, but researchers from across the world. Michigan State University seeks to feed all, regardless of food allergy, disability or religious preference.

Statistics on eating with Celiac Disease and/or Food Allergy On Campus

This forethought is necessary. In 2016, only two years ago, Beyond Celiac reported that most students feel that can’t eat safely on campus. Beyond Celiac stated that forty-two percent of college students surveyed stated they felt college personnel were not knowledgeable about gluten free needs. In addition, thirty percent of students reported missing class at least once in their college career due to accidental gluten ingestion. Finally, Beyond Celiac states that sixty percent of students said they would not recommend the university they attended. Therefore, colleges need to make dietary restrictions a priority.

Keeping gluten free dining at Michigan State University starts with the head chefs, but doesn’t stop there. ALL kitchen staff undergo training through AllerTrain, which has been easier to accomplish since joining the FARE program. This certification requires renewal every five years. As all menus are based with food allergies and intolerances in mind, staff know that recipes must be followed to the T. This insures that any dish, regardless of which dining hall you’re in, keeps it free of gluten or allergens as specified on the Eat At State website.

Gina stated many staff deal with Celiac Disease or food allergies and intolerances in their own life. This is personal. They know first hand the anxiety that comes with trusting others to cook your food. To rely on someone else with your health. Therefore, they gladly wash their hands, change their gloves, and do whatever they can to help accommodate your health needs. So please don’t be embarrassed to ask. Please tell staff what you need. Gina Keilen, the head dietitian reports the failure of students to disclose their needs it the biggest hindrance in helping students safe.

In fact, tell Gina regularly meets with students with food restrictions. During a student’s orientation, she will set up a time answer any and all questions about dining gluten free at Michigan State University. She regularly checks in on students throughout the year, and holds small forums to meet with fellow students with dietary issues. She even helps students work with housing services to try to pair them with students living through the same dietary struggles. During my visit, Gina was even approached by someone newly diagnosed with Celiac Disease AND additional allergens. Gina didn’t miss a beat and immediately reviewed with her the food options she has and the services available to her.

Let’s Eat! What to order gluten free at Michigan State University

So enough back story. What CAN you eat if you’re dining gluten free at Michigan State University? For starters, sushi. Yes, sushi, complete with gluten tamari. MSU made with switch from regular soy sauce to tamari when they realized how much more accessible it would be to those with Celiac Disease. Also, all soups on campus are made with bases that are gluten, soy and dairy free. (This does not guarantee the final recipe is free of all those ingredients.) Need things nut free? Holden Hall and Holmes Hall have kitchens that use NO peanuts, tree nuts or coconut in any of their dishes.

My favorite hall to dine gluten free at Michigan State University is Brody Hall. The amount of options practically boggles the mind. Up until recently, Brody Hall remained the largest non-military dining hall in the United States. (Recent renovations at University of Michigan, also in the FARE program, edged them out for that title.) Brody Hall has multiple themed stations from which you can order some of your favorites. Ciao has gluten free pizza made from fresh toppings, and Brimstone has gluten free buns for hamburgers. In addition, it has the biggest and most amazing salad bar I’ve ever seen.

Brody Hall also has a completely vegetarian station, called VegOut. In addition, Monday through Friday, a completely Kosher food station serves locally prepared kosher cuisine. Cayenne’s offers Latin American foods, including corn tortillas. Boiling Point offers gluten free pasta, and Homestyle offers baked chicken and potatoes. Can’t tolerate dairy? Brody Hall offers the largest soy and almond milk dispenses I’ve ever seen. In addition, Michigan State University stocks dairy free shredded cheese for pizzas and salads and sandwiches. Living with multiple food allergies?  You can collaborate with Gina and the Chefs to coordinate an individualized program for you. This often involves calling 30 minutes prior to arriving to the dining hall, and the team will prepare a meal specifically for you. They will also bring it to you when you arrive in the dining hall.

Other Dining Halls at Michigan State University

There are many more dining halls on campus where you can safely eat gluten free at Michigan State University. Case Hall is the more recently renovated hall and has ample seating. There (as in all other halls) you will find a small fridge stocked with specialty gluten free items, such as Udi’s bread and buns and cookies. Some students with food restrictions prefer to eat at Holden Hall. This older and smaller dining hall follows all the same protocols. However, it gets less foot traffic, and allows diners to ask more questions. The gallery at Snyder Phillips, aesthetically, is my favorite open dining hall. Just use the filters at the Eat At State website to help you find what’s safe to eat anywhere on camp.

Wanting to cook for yourself? Visit Sparty’s Market at 1855 Place on Harrison Road. This small grocery stores has some of the most amazing options for gluten free at Michigan State University. Find Udi’s bread and buns for making sandwiches at home. They stock a large selection of Bob’s Red Mill products, as well as 1-2-3 Gluten Free baking mixes. Plus, Sparty’s Place immediately won over my heart by stocking Michigan-made Ethel’s Baking Company decadent desserts.

A quick note about desserts. While the dining halls serve Hudsonville hard scooped ice cream and soft serve, every stop at MSU needs to include the MSU Dairy Store. Did you know you can actually watch them make ice cream from the observation deck in Anthony Hall? Staff there is FANTASTIC about pulling out fresh tubs of ice cream to prevent cross contact with other flavors. I’ve visited numerous times and never has an employee balked at generously meeting my needs in this way. This is why I list them as one of the great places to get ice cream in Michigan!

Intentional Dining for the Community

All these precautions for gluten free dining at Michigan State University is not for students alone. MSU is easily the largest employer in East Lansing, Michigan. Therefore, they see themselves as a meeting place for community. So take a bike ride along the Red Cedar River and stop in for lunch. Take in a midday basketball game and stop in for dinner. Stop in for Sunday Supper after church or meet up with your card club for brunch. Send your son or daughter for one of the many academic and sports camps offered here.

Have you or a child been to Michigan State University? Are you considering them as a potential location for their future college career? Please feel free to call or email staff to ask them any questions you have. A big thank you to Gina Keilen and Bryan Latz and the rest of the chef staff for generously giving of their time and resources so I could share first hand about what it’s like eating gluten free at Michigan State University. 

** I was given passes for a free meal for myself and my spouse. No other form of compensation was given regarding this write-up, and all thoughts and opinions are my own. Born and raised in Lansing, I love MSU and the amazing opportunities it affords to its students. Go Green, Go White.**

The post Dining Gluten Free at Michigan State University appeared first on MI Gluten Free Gal.

When it comes to Celiac Disease, misconceptions abound. We live in a time with uninformed doctors and ill-advised celebrities who will tell you anything. Many days it feels like society is clueless. I asked my fellow gluten-free friends what Celiac Disease truths they wish everyone knew. Today, I share their responses, as well as some of my own pet peeves.

1. A little bit of gluten can hurt a lot.

I recently asked my followers on my Facebook page, “what is one thing you wish people knew about Celiac Disease?” Immediately, my friend Tracy replied, “A little bit of gluten isn’t ok.” Did you know it takes as little as 1/64 of a teaspoon of gluten to cause intestinal damage? Some may feel that this should be cause for us to never leave the house. However, precautions to eliminate cross-contact can be taken and we should never allow this disease to rob us of our life!

2. You cannot outgrow Celiac Disease.

I talk to newly diagnosed patients all the time. As the chairperson of our local support group, our local gastroenterologist even directs his patients to call me. Once a patient stated he heard from someone else that after a while he can eat gluten again. ABSOLUTELY NOT. Celiac Disease is a lifelong disease. There is currently no cure, and no FDA approved pill you can take to allow you to eat gluten again. While your villi may return, and your antibody levels may return to normal, the gluten free diet is not a cure. You still have Celiac Disease.

3. A gluten free diet is not a weight loss diet.

I think of all the Celiac Disease truths, this one grinds our gears the most. We do not follow this diet to lose weight. Quite the contrary, people newly diagnosed with Celiac Disease tend to gain weight. Often they find themselves with elevated cholesterol levels as well. Gluten free foods are not fortified with vitamins and often contain more sugar and fat than their counterparts.

4. Pregnancy will not “cure” your Celiac Disease.

You may think of all the Celiac Disease truths, this would be obvious. You may be asking “how is this even a thing?” Truth be told, I had one person tell me her pregnancy cured her Celiac Disease. Simply not true. While evidence DOES exist that pregnancy can ameliorate symptoms in those with autoimmune diseases, it cannot CURE any of them. Click here to read more on this phenomenon.

5. Celiac Disease is not a figment of our imagination.

Of all the Celiac Disease truths, this is one medical personnel to need to learn the most. Many doctors dismiss patients pre-diagnosis as simply having anxiety disorder and a nervous stomach. I have heard too many tales of patients dismissed and given anti-depressants instead of adequate medical care. While it remains true that the malabsorption can lead to anxiety and depression symptoms, the underlying cause is still our autoimmune disease.

6. We hate asking questions about food prep as much as you hate hearing them.

To our dear friends in restaurant industry, we get that we ask a lot of questions. However, we hate having to quiz you about how our food is prepared just as much as you hate hearing it. Please know we did not choose this to be trendy or difficult. Also, please feel free to ask US questions. You can ask me what my symptoms are anytime. I will gladly help educate you on Celiac Disease truths, so that in turn you may train a fellow co-worker or learn the symptoms that may save a friend or family member!

7. Celiac Disease affects our entire bodies, and may take us days to recover.

Did you know that gluten ingestion elicits over 300 different symptoms in those with Celiac Disease? My symptoms may not be your symptoms. For me, accidental ingestion makes me EXHAUSTED. Among the Celiac Disease truths I share today, please know that we all react differently. Some may feel better after a day after accidentally eating gluten. Some may take a week or even two before they feel “back to normal.” Be gracious, and trust us when we ask you to not swap serving spoons at dinner!

8. We don’t want your pity. We want your support.

My friend Sarah D. brilliantly pointed out this truth. Yes, living with Celiac Disease can be hard sometime. But for the most part, life can be pretty fantastic. We can walk and dance and talk and joke. We simply can’t eat gluten. We don’t need your pity or sympathy. We need your encouragement and your support and your understanding. Every once in a while, we need you to be a voice for us, when we can’t speak up or are tired of doing so.

9. Bullying is real, and we’re tired of being a punchline.

I previously wrote about food allergy bullying on my site. When I asked on Facebook what Celiac Disease truths we wished others would know, a man shared my post. He admitted that he used to joke about gluten-free dieters. That is, until his mom was diagnosed with Celiac Disease. Then he saw just how violently sick it made her. Folks, we need to remember to be kind. We often don’t know what another has walked through until we experience ourselves. Please show compassion versus callousness.

10. It really “burns” us when you insist you can “cook” the gluten out of something.

Among all the Celiac Disease truths I’m presenting here, I need everyone to understand this one. The number of times I’ve heard restaurants say “Our pizza oven is hot enough to burn the gluten off” is more than I can remember. Gluten is a protein found in wheat, rye and barley. It is not a bacteria that can be “killed.” So please, make sure there is a barrier between my food, and any surface that previously had wheat or malt on it. Because trust me, my body will know.

11. Gluten free food can taste amazingly delicious.

I usually take jokes about Celiac Disease in stride. I try to let many things roll off my back. However, what unnerves me most are people who automatically think anything gluten free tastes bad. Our community may be partially to blame for this, as we can be vocal about our likes and dislikes. However, I know gluten free cooks and bakers that create AMAZING things. There are so many more things we CAN eat than we can’t eat. For example, this naturally gluten free quiche pictured above.

12. Celiac Disease is not a food allergy.

Again, when I asked my Facebook page community what Celiac Disease truths they wanted others to learn, this was towards the top of the list. While some may use the word “allergy” when dining out, please know Celiac Disease is NOT a food allergy. They trigger different reactions in the body, and diagnosed very differently. (Read my post on how to get tested for Celiac Disease accurately for more info.) Food allergies can be instantaneously life-threatening, and require immediate medical intervention. Therefore, let’s make sure to reserve the seriousness of this word for those who desperately need it.

13. I am not an overprotective parent.

While Celiac Disease may not cause anaphylaxis, it still requires serious attention. So chill when your fellow mom asks a gazillion questions prior to a playdate. We know all the places gluten likes to hide in foods. It’s not that we think you’re incompetent or uncaring. We just know how vigilant we have to be in our own homes. This escalates a hundred-fold when we start talking about making sure our kid is accommodated in school. Really, we’re not trying to be difficult. We simply want to take care of our kid as you would want us to take care of yours.

14. Do not exclude us from social events because of our disease.

Often, when it comes to these Celiac Disease truths, we excel at advocating for others. Especially our kids. But if we’re really honest, being excluded from events and friend gatherings as adults stings just as much. Even if you’re going out to eat someplace,  please invite us anyway. We care more about our friendship and community than food. Or at least we’re trying to.

15. Regular sourdough bread is not safe for those with Celiac Disease.

This, of all the Celiac Disease truths, really drives me nuts. Sourdough made with wheat flour is NOT safe for those with Celiac Disease. I fail to know where this idea even started. Maybe people confuse distillation with fermentation? Sourdough, made from regular wheat, still contains all the gluten particles with which it started. So please stop trying to feed it to us. If you have Celiac Disease, please stop passing this falsehood on to others. Our health depends on it!

So a big thank you to my Facebook friends, followers and fans, who shared their hearts on my Facebook page. Without your voice, this list of Celiac Disease truths may never have been heard. A big round of applause for those who advocate for truth about this disease and diet every day. It takes a village, that’s for sure.

The post 15 Celiac Disease Truths We Wish You Knew appeared first on MI Gluten Free Gal.

One can aptly describe the gluten-free dining scene in Grand Rapids as “phenomenal.” Seriously, I start salivating when I think of all the great restaurants I’ve tried there. Recently, the owners of Herb and Fire Pizzeria invited to me to try their build – your – own pizza joint. After asking extensive questions about the steps they take to prevent cross -contact, we loaded up the van and headed east.

At first glance, you may think “BYO” means “bring your own.” However, in this case it means “Build Your Own.” Haven’t been to a place like this? Think of it like Subway, except you pick your crust and toppings, and then they bake it. While the “build your own” pizza idea isn’t new, Herb and Fire Pizzeria holds one unique factor. Grand Rapids locals own this joint. No massive national corporate structure, but organized and run by the Uccello’s family. When I visited Herb and Fire Pizzeria, an actual Uccello’s family member managed the restaurant and made my pizza. Love that level of accessibility to management.

So let’s talk gluten-free pizza process, shall we? At Herb and Fire Pizzeria, they use Udi’s gluten-free and dairy-free pizza crust. (While dairy-free, it is not vegan, as it contains egg whites.) They will gladly retrieve fresh sauce and toppings from the back, if you ask. (I did suggest to management that they may want to do that as standard practice when they are alerted that a customer has Celiac Disease. Not every one will think – or feel comfortable- to ask for that accommodation.) Workers change gloves prior to building your pizza, and place it on a smaller screen that is not used for regular pizzas. It is baked in a smaller conveyor oven, separate from the wood fired oven for their regular pizzas.

You can create your own pizza for $9.95, or order one of their signature pizzas if your creativity eludes you. (Gluten-free pizzas do incur a $2 upcharge.) My husband and I joined two friends, who belong to the Grand Rapids area celiac disease Facebook group. (The group used to meet in person, but no longer does.) There were so many options, we chose to go with some of the signature pizzas. My husband and Emma both ordered the Vegetale. This pizzas comes sauced with pesto and topped with “charred artichokes, grilled broccoli, roasted tomatoes, Sicilian olives, grilled red onion, mozzarella, gorgonzola and basil.”

I ordered the Vestito De Blanco. Topped with a white pizza sauce that staff assured me contained no gluten, this pizza comes loaded with with some of my favorite things. On top of the sauce, one finds “grilled zucchini, applewood smoked bacon, garlic wilted spinach, roasted tomatoes, mozzarella and Romano.” It tasted pretty great. I told myself I didn’t need to eat a whole pizza. However after a long meeting at camp and having not eaten anything in about 6 hours, that pizza didn’t stand a chance to my level of hunger.

We all agreed it was a great option to have. Located near Frederik Meijer Gardens and Celebration Cinemas, it becomes a place where one with Celiac Disease can eat out with other friends in a fast casual atmosphere. Especially on Thursdays, when Herb and Fire Pizzeria offers $2 off their gluten-free and vegan pizzas. (They offer Daiya cheese for those wanting a dairy-free pizza.) Each day they boast a happy hour from 8 pm – close. Deals include $2 lemonades, half off (non-gf) drafts, $3 cheesy breadsticks and $5 1-topping pizzas. Every Wednesday, they host trivia night and offer discounts for medical personnel (with scrubs or ID.) Safe to say, Herb and Fire Pizzeria is a pretty happening place.

One other thing of note. Herb and Fire Pizzeria has some seriously unique beverages. They infuse their Herb & Berries Lemonade with blackberries, basil and mint. The Herb & Fire Lemonade includes notes of strawberries, basil and “a hint of chili peppers.” While they were not my proverbial “cup of tea,” they are creative! They also have Uncle John’s Hard Cider and White Claw Hard Seltzer in cans. So while we may not be able to enjoy the Foster’s or Bell’s they may have on tap that night, you can still order an adult beverage with your pizza!

Overall, our pizza was good. Christy and Emma, who are highly sensitive to gluten, enjoyed their meal and experienced no after effects. I was gassy after eating mine. However, that may have been due more to the hefty dose of pureed beans I had the night before instead of this pizza. I watched them closely every single step through preparation, and they followed all the right protocols. For the highly reasonable price and the ability to join friends on a fun night out, I’d definitely try it again.

Herb & Fire Pizzeria
2121 Celebration Dr NE
Grand Rapids MI 49525

Website | Facebook | Instagram 

(2nd location in Grandville, on 44th St, near Cabela’s)

Herb & Fire Pizzeria is one of many Michigan restaurants I’ve visited. You can find a list of them on my  Michigan gluten free dining post. Please remember to always ask any restaurant about their food preparation practices. I was not paid or compensated in any way for this meal.

**Neither my husband or I were charged for our meals, however all thoughts and opinions are my own. My husband did enjoy a regular beer with his meal, for which we paid full price.

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Is Buckwheat Gluten Free?

Despite its name, buckwheat doesn’t contain wheat. It’s actually a seed and a member of the rhubarb family. It is an excellent source of heart-healthy nutrients. A 1955 study, published in the American Journal of Clinical Nutrition, showed that consumption of buckwheat lowered total cholesterol while improving HDL cholesterol levels.

Buckwheat contains a very high level of a flavonoid called rutin. This prevents blood clots by hindering the production of blood clots. According to the website World’s Healthiest Foods, buckwheat is also very high in magnesium, which relaxes blood vessels and improves blood flow.

Choose Your Buckwheat Flour Wisely

While buckwheat is a naturally gluten-free grain, please remember that cross-contact with gluten containing grains can occur in processing. This issue was highlighted in a study done by Tricia Thompson of Gluten Free Watchdog and dietitian Anne Lee. Please make sure that the buckwheat you are purchasing is certified gluten-free.

Although Papa Earle originally used Bob’s Red Mill Buckwheat Flour for this recipe, it is not made on their dedicated gluten-free line. For this refresh, I used Arrowhead Mills organic gluten free buckwheat flour. It is certified through the Gluten Intolerance Group.

What Size Loaf Pan Should I Use?

The shape and size of your loaf pan determines the height of your dough. Choosing the right pan makes the difference between a flat loaf, and one that bakes up high an beautiful. For years I have owned only the standard loaf pan, which is 9 x 5. Some may call it a large loaf pan.

However, I stopped at JoAnn Fabric, looking for a narrower pan. I found this Wilton Medium Loaf pan. Ironically, when I returned home, I noticed the recipe called for a medium loaf pan. *facepalm* Visit this King Arthur post on Choosing the Right Bread Pan for more info. I also recommend Simply Recipes’ Guide to Loaf Pans for more info on pan sizes and how different pan materials affect baking rate.

I always recommend using parchment paper to line pans. Baked goods come out so easily! 

Dairy Free Options for this Gluten Free Buckwheat Bread

A reader asked if I had suggestions for a dairy free replacement for the buttermilk in this recipe. I contacted Alisa of Go Dairy Free. She wrote The Ultimate Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein- Free Living. She’s the one I always chat with when it comes to dairy free substitutions.

I asked if she found a specific dairy free milk that works best in her Baseline Buttermilk Alternative Recipe. She stated that all of them work about the same, and it depends what flavor profile works best for the recipe. I think almond milk would best compliment the nuttiness of buckwheat.

If you visit the comments section of my blog post, there are more suggestions for dairy free buttermilk options. Others have used cashew milk (plus vinegar) or half coconut yogurt and half oat milk.

As written, this recipe contains no eggs, soy or nuts. 

“Love, G & G”

My homemade recipe for buckwheat bread was truly a gift. My husband’s grandfather gave it to me, whom we affectionately called Papa Earle. When my husband Brad and I were first married, Papa Earle attempted to accommodate my Celiac Disease needs as much as possible.

One day he surprised me with a loaf of homemade buckwheat bread. He had researched recipes, played around in the kitchen, and delivered to me what I remembered the best tasting loaf of bread I’ve ever eaten. I think it was because it was made with his love and concern.

Years later, I make it myself. I still have his hand-written note with the recipe, along with his kind words and sense of humor. His beautiful penmanship always amazed me. On the back it says if I have “any questions” I can “call the Expert.” He ended the note –  “Love G & G Clegg.” It paper may have  a few oil spots on it, but I cherish it dearly.

More of My Family Recipes

When my husband and I married, we received a small box which contained recipes from family and friends. Inside that box is grandpa’s written note, my mother -in- law’s recipe for Wacky Cake, her recipe for lemon curd, and my dad’s recipe for homemade meatballs. What recipes have you remade gluten free?

Print

Gluten Free Buckwheat Bread

Keyword Buckwhweat Bread, Gluten Free Bread

Author Margaret Clegg

Ingredients

• 1/2 c raisins soaked
• 1/2 c brown sugar packed
• 1 3/4 c buttermilk
• 2 1/2 c buckwheat flour 300 g (I used Arrowhead Mills)
• 3/4 tsp salt
• 1 tbsp baking powder
• 1/2 tsp cinnamon optional

Instructions

• 1. Loosely chop and soak raisins in warm water, at least 10 to 15 minutes. (Use enough water to cover the raisins.) They can be soaked overnight. Drain off excess water prior to using.

  2. In a food processor, puree raisins and brown sugar together. Add up to 1/4 c of buttermilk to help the mixture blend evenly.

  3. In a large bowl, measure flour, salt, baking powder and cinnamon if using.

  4. To that, add the pureed raisin mixture, and the remaining buttermilk. Mix thoroughly until all ingredients are thoroughly combined. Batter will be wet, like muffin batter. Preheat oven to 325 degrees.

  5. While oven is preheating, line a medium loaf pan with a parchment paper. (See photo.) Pour batter into parchment-lined medium loaf pan. Smooth the top with the back of a damp spatula.

  6. Allow batter to rest in pan, before baking, at least 10 minutes. This allows the grains to better absorb the liquid in the batter.

  7. Bake in a 325 degree oven for 45 minutes, or until internal temperature reaches 200 degrees.

  8. Remove loaf pan from oven. Allow loaf to remain in pan for 10 minutes. Then lift up on parchment paper to remove loaf from pan, and cool on a baking rack for one hour.

Notes

Note** I’ve also made these in mini spring form bans, to make buns / english muffins. If you choose smaller pans such as this, bake for 25-30 minutes.

Note 2** I have successfully replaced the raisins with dates in this recipe. I’ve also used Plain Lifeway Kefir instead of buttermilk, and the recipe has turned out well.

**This post  contains affiliate links. Purchases made through those links help support this blog with no extra expense to you. Thank you for your continued support!**

The post Buckwheat Bread – Gluten-Free & Heart Friendly appeared first on MI Gluten Free Gal.

Polenta, Corn Meal and Corn Flour

To make this gluten free cornbread, I use Bob’s Red Mill Gluten Free Corn Grits, aka Polenta. We eat polenta porridge for breakfast, so I simply use this instead of buying additional cornmeal. Please be aware that Bob’s Red Mills sells two difference bags of “polenta / corn grits,” and one is gluten free and one is not.

So how are these three “types” of corn meal different. As Epicurious explains their post about the difference between polenta and cornmeal, polenta is more coursely ground than cornmeal. In addition, true cornmeal for polenta is made from flint corn instead of dent corn. It is traditionally milled differently as well.

Technically, this recipe calls for corn flour. However, I use corn masa flour. The difference? Corn masa flour, per Brass Brasserie, is cooked in a lime solution, and then ground. I use Maseca corn masa flour for making tortillas. Corn flour is not cooked, but simply ground.  (Also, Corn Flour in the UK is what we would call “corn starch” here in the United States.) For more on the differences between corn meal, flour and grits, see this post from Epicurious.

Bette Hagman – My First Gluten Free Cookbook

I’ve been making this easy gluten-free cornbread recipe by Bette Hagman for over a decade. Her cookbooks are an amazing gluten-free resource for those who are newly diagnosed. Through her I learned to make banana bread and spice cake. Her cookbook, pictured above, still has Post It tabs from all my favorite recipes.

This gluten free cornbread uses no special “gluten-free flour.” Just cornmeal & corn flour, some fat, moisture and a bit of leavening. And just a touch of sugar. My husband loves its deep, rich corn flavor. Bette’s original recipe calls for buttermilk. However, I never have that on hand, and simply use milk mixed with vinegar.

Cook Your Gluten Free Cornbread in the Waffle Maker!

You can make this easy gluten-free cornbread in any vessel you choose. I’ve made it in regular muffin tins, mini muffin tins, and a cast iron skillet. If you choose to use a skillet, make sure to oil and preheat the skillet in the oven. Doing so not only prevents it from sticking, but gives the most beautiful golden brown color on the bottom.

However, my favorite way to prepare cornbread is in my waffle maker. It sections the cornbread into individual servings. In addition, if you’re preparing a large meal, it’s one less thing in your oven. Cooking the gluten free cornbread in the waffle maker only takes 4 minutes per waffle. Fast and delicious!

Other Uses for Gluten Free Cornbread

I use this recipe as the base for my gluten free cornbread stuffing. However, my husband’s favorite use for this batter is my gluten free corn dog waffles. It also pairs nicely with my Cozy Comfort Chili. Cut the recipe in half and use it to top this Mexican Beef & Cornbread Bake from Five Heart Home! Or turn it into breadcrumbs to coat chicken!

Want cornbread, but have additional dietary restrictions? Introduce those on a corn / grain free diet to this Paleo Cornbread from Gluten Free Palate. Avoiding eggs and dairy? Try this Top 8 Free Cornbread from Allergy Awesomeness. She uses applesauce as a replacement for eggs, just like my basic gluten free donut recipe.

Easy Gluten-Free Cornbread Recipe (from Bette Hagman’s The Gluten-Free Gourmet Cookbook)

Print

Easy Gluten Free Cornbread

Course Recipes

Keyword cornbread, gluten free cornbread

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Ingredients

• 1 cup yellow cornmeal
• 1 cup corn flour can use gluten free all purpose flour, also
• 1/4 cup sugar
• 2 teaspoons baking powder
• 1 tsp baking soda
• 1 tsp salt
• 2 eggs beaten
• 1 cup whole milk or 1 cup buttermilk, and leave out the vinegar
• 1 tbsp cider vinegar
• 4 tbsp butter melted

Instructions

• Preheat oven to 350. If using iron skillet to bake cornbread, lightly coat it with oil and place in oven to warm. Otherwise, line muffin tins (or mini muffin tins) with liners – or grease and flour them well.
• Combine milk and vinegar to as a buttermilk substitute. Allow to sit for at least 5 minutes. (You can just use buttermilk if you have it, and leave out the vinegar.) 
• If using polenta, grind it in spice grinder 10-15 seconds to break it down finer into cornmeal. Combine cornmeal, corn flour, sugar, baking powder, baking soda and salt in bowl. Whisk together well.
• Whisk in beaten eggs, melted butter, and milk + vinegar. Batter will not be runny, but not incredibly thick either.
• Pour into heated skillet or spoon into prepared muffin tins. Bake for about 25 minutes or until the top starts to turn a golden brown. (I would check on it after 20 minutes.)

What’s your favorite use for corn bread? Do you use is it in recipes for just enjoy it as is? Do you have any mix-ins you like to add? Please leave me your suggestions, below! 

**This post is not sponsored. However, it does contain affiliate links. Purchases made through those links help support this blog with no extra expense to you. Thank you for your continued support!**

Originally Published December 2016

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Before We Panic & Break Out the Pitchforks

Before I start to freak everyone out, the majority of food labeled gluten free IS in fact safe. Gluten Free Watchdog published a paper a few years ago, showing her combined test results of 158 different products. That report showed 96% did in fact test under 20 ppm of gluten, with 87% testing under 5 ppm of gluten.

However, what do we do with that remaining 5%? We make sure to read labels and ask questions. If a product makes us sick, we report it to the FDA. It a product is misbranded with gluten free labeling, but specifically contains wheat, barley, rye or their by-products, we report it to the FDA. (Here’s how to report items to the FDA.)

Bakers offering “gluten free” options

Five years ago, I visited a cupcake stand. A friend mentioned that they now offered “gluten free” options. However, when I asked the man at the counter about their preparation methods, he responded – “They’re gluten-free but not celiac.”

Not “celiac safe,” or “celiac friendly.” Simply, “not celiac.” Which is obvious, because Celiac is a disease, not a pastry. I don’t know which is scarier – that he had no clue what he was talking about, or that my friend almost bought me one and I would have eaten it. Later I learned they didn’t have dedicated gluten free equipment or prep days.

Preparation methods matter. I wish bakers catered to safety precautions, not trends. I recently had a keto baker tell me her products were not safe for those with Celiac Disease, despite using the hashtag #glutenfree on her Instagram and social media channels. Always ask questions. And DON’T get me started on wheat based sourdough. Oy vey.

Restaurants & “Gluten Friendly”

We see it all too often. Restaurants use gluten free labeling (or “gluten friendly”) on their menus, only to have a disclaimer that the food is not safe for those with Celiac Disease. This may be out of an abundance of caution and legalese. However, it could be because they refuse to boil fresh water for gluten free pasta, or use a separate fryer for gluten free french fries.

Products with Oats

Oats are the bane of my existence. The FDA states oats are a gluten free food. However, oats frequently come into cross contact with wheat. The result is oats and oat products that contain well over 20 ppm. See the graphic above for statistics from studies performed by Gluten Free Watchdog. My latest frustation? Tortilla chips with oat fiber.

Lately, companies started using “mechanically sorted oats.” Even products with gluten free labeling. However, Gluten Free Watchdog recently tested the John McCambridge Bread Kit. This Irish product, labeled gluten free, tested twice over 20 ppm. After hearing her results, they plan switch to a purity protocol oat provider.

Malt in products labeled gluten free

Unfortunately under FALCPA, barley is not one of the top 8 allergens. (Neither is rye, but it’s not as sneaky.) Malt comes from barley, and is found in brewer’s yeast, malt flavoring, and an assorted amount of items. Because it’s not an “allergen,” the FDA lacks enforcement of the gluten free labeling law.

For instance an Aldi snack bar in 2016, contained malt. Even despite being certified gluten free by a third party organization. It took frequent contacts to the FDA, the independent certifying organization, and even Aldi to remove the product from shelving. I say this not to freak you out, but to always remember to read labels, even if certified.

“Gluten Reduced” Labeling

There are plenty of food and beverage producers that make products that are natuarally gluten free. So why do some people feel the need to mess with science and our health by creating “gluten removed” products? If you’ve been following me, you know my disdain for Gluten reduced beer. (Click that link for research about why it’s not safe.)

The new latest item? The company Good Wheat release a product called “Reduced Gluten Wheat Flour.” They state their product contains”65% less (allergenic) gluten than regular flour.”  However,when Gluten Free Watchdog tested it, this flour contained at least 4,000 times the FDA’s defnition of gluten free. (20 ppm)

One Last Reminder About Gluten Free Labeling

The FDA does not require producers to confirm testing prior to adding a gluten free label to their product. This means misleading or misinformed producers will not be caught unless we ask the proper questions. While I don’t want us to live in constant anxiety, I want to make sure we all perform our due diligence to keep ourselves safe.

Therefore, support companies that have taken the time to certify their products through independent testers. Frequent businesses that have taken the huge investment to have a dedicated facility.  Publicly praise companies that do things right, so that others may support them as well.

So Where Do We Go From Here?

I want to reiterate that the majority of gluten free food items are safe. Most manufacturers seek to do things ethically and consciously, and want to keep us safe. Gluten free certification takes great strides to keep us safe. Even when products are made in a shared facility.

However, like anything in life, there are the outliers. And in those moments, we need to speak up.

If you see an issue with a product, GO TO THE BRAND FIRST. Maybe there’s a misprint on the labeling, and it needs to be changed. A brand can then alert the FDA and recall their products. If they refuse to act, then get the FDA and the gluten free community involved. We’re in this together. Let’s work to make things safer for us all.

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