Gluten free finds at Costco and Big Lots

The gluten free diet can be pricey, but there are ways to cut cost.  Some surprising places you might not think to shop are Costco and Big Lots which offer great prices. I make about 2 Costco trips a month to stock up on some staples. Here is the loot from my last trip, including Cashew Nut Clusters (im addicted), Chobani Yogurt for 12 pack , Healthy Gatherings Crunch Master crackers, organic spring mix lettuce, Maranatha's almond butter, and peach and mango salsa.

Some other gluten free options at costco include fresh meat, hummus, fresh produce, canned chicken, canned tuna, frozen fish fillets, Larabars, Riceworks rice chips, and nuts.

Big Lots is another store that I was surprised to find low prices on great organic gluten free cereal. They have Nature's Path crispy rice, mesa sunrise, corn flakes, and envirokidz cereals for $2 a box, with a retail price of $4.99 a box. So I would recommend checking warehouse and discount stores for great deals like this to help stretch the gluten free budget.

Rudi's Gluten Free Bread



The kind people at Rudi's were generous enough to send a sample pack of goodies for my local celiac support group meeting in October. Rudi's is not currently sold in any of the local stores but they are estimated to be in Whole Foods by January 2011. Here is what you have to look forward to, they offer 3 varieties are gluten free bread, multi-grain, original, and my favorite cinnamon raisin. Everyone at the support group was excited to have new options coming.

FNCE Boston, MA

                                           
One of the many benefits of Lipscomb's dietetic internship is the opportunity to attend the Food and Nutrition Conference and Expo. This year the conference was held in Boston, MA. Dietitians and food vendors from all over the U.S. come together to learn more about latest information in nutrition as well as sample new healthy products.
There were several meetings on the gluten free diet in the treatment of celiac disease, gluten sensitivity, schizophrenia, leaky gut, and autism. There still needs to be more research on the gluten free/ casein free diet for those with autism but many individuals are seeing improvements in behavior and digestion from removal of these proteins. The gluten sensitive or those who have a negative biopsy and negative blood work but symptoms respond to the diet, is a group I think we will hear more about in the next few years. It is estimated that 20,000,000 people are gluten sensitive according to one of the presentations that I attended.

With the increase of those needing a gluten free diet comes an increase in manufactures creating gluten free products.The market for gluten free products is currently 1.6 billion and is projected to be 2.6 billion by 2012.  The food expo at the conference was heaven for a those needing a gluten free diet. A whole row was dedicated to the gluten free diet. Samples were given from Udi's, Ian's, Food Should Taste Good, Mary's Gone Crackers, Lara Bars, Kind Bar, Kettle Cuisine, La Tortilla Factory, Stonyfield Farms, Chobani, Chex, Bakery On Main, Glutino, Yo Cream, Cabot Cheese, Lundberg Family Farms and Nu Life Foods. Needless to I did not starve at this convention from all the yummy samples.  

I also had the privilege to attend a gluten free cooking demonstration given by Marlisa Brown, RD, CDE on easy gluten free cooking, focusing on delicious gluten free recipes with a whole grain flair. Marlisa Brown did an excelent job showing creative ways to incorporate more whole grain nutritious flours like quinoa, teff, and oats into the diet. She is a very entertaining speaker, I could see her on the Food Network with gluten free cooking show! I'd watch it for sure. I also received a copy of her new book Gluten- Free, Hassle Free. This is an excellent book that explains the diet, how to cope, recipes, meal plans, product recommendations, traveling tips, and restaurant guidelines. I can see this book being very helpful for a newly diagnosed client.

Sweet as pumpkin pie..

 

As the leaves are changing colors, the temperatures are dropping, and fall flavors are in full swing from pumpkin lattes to hearty soups . I happen to love pumpkin in just about anything. An added bonus is its extremely healthy with high levels of Vitamin A and fiber.

Since Libby's made its way on the shelves for the first time this year I have been experimenting with new ways to add pumpkin to recipes. Vanilla yogurt with canned pumpkin, cinnamon and a few walnuts makes a healthy snack or dessert.  Another way I have been enjoying pumpkin is mixed into peanut butter and spread on gluten free bread or waffle and topped with banana and cinnamon. I know these sound like unusual combinations but don't knock it til you try it.. I also have a great pumpkin roll recipe that will be posted soon.

Here is a recipe for pumpkin muffins with a little help from Betty! I used the pumpkin in place of the butter or oil for a lower fat version.

Ingredients:

•  1 gluten free Betty Crocker yellow cake mix
•  1 1/4 cup pumpkin puree
•  1/3 cup brown sugar
•  2 teaspoons of cinnamon
•  3 eggs
•  1 tsp vanilla
•  1/4 cup milk

Cream cheese center:

• 1/2 block 1/3 less fat cream cheese
• 1/2 cup powdered sugar
• 1/2 tsp vanilla

 

Directions:
Preheat oven 325. Line 14 muffin tins with paper liners or spray with oil.
In a large mixing bowl combine eggs, pumpkin, milk, and cake mix. Beat with electric mixer for 1-2 minutes. Add sugar, cinnamon, and vanilla. Spoon mixture into prepared muffin tins. You may want to layer the cream cheese topping in the middle or put it on top before baking.

Cream Cheese Center:
Warm cream cheese in microwave for 30-45 seconds or until soft. Stir in powdered sugar and vanilla. Either layer in the middle of the muffin or top muffin with a teaspoon of the mixture.

Bake at 325 for 15-18 minutes 

 

Going Out Gluten Free..

Eating out can be a scary for individuals following a gluten free diet but with proper planning can be done. Many restaurants now offer gluten free menus and chefs are adapting recipes to accommodate those with allergens and intolerances. Even restaurants that do not offer a gluten free menu may be able to provide a gluten free meal, so ask to speak to the manger to discuss the menu options. These Triumph Dining Cards are good to have on hand that explain to the chef what is allowed and not allowed on the gluten free diet, these cards are nice for traveling and come in a variety of languages. Here is a list of local restaurants that offer gluten free meals in the Nashville area:

Amerigo's
Bonefish
Bricktops
Burger-Up
Carrabbas
Cabana
Chili's
Chic-Fil-A
Chipotle
Fiddlecakes
Garlic Jim's
Jason's Deli
Maggiano's
Mafiaoza's
Matteo's
Olive Garden
Outback
Pei Wei
P.F. Changs
Red Robin
Ted's Montana Grill
Zoe's Kitchen

How to eat gluten free and wholesome food on a budget...

The gluten free diet can be expensive without a smart strategy to budget your meals. Here are some tips to help drive down the cost of your next grocery bill.

1. Plan meals each week according to the sale fliers and incorporate seasonal foods into your meals. Foods that are in season are typically more inexpensive than unseasonal foods.

2. Scope out gluten free coupons in the paper, online, and some stores offer gluten free coupons like the Whole Deal at Whole Foods. Here are a few links to gluten free product coupons:

Chobani Yogurt

Stony Field Organic

Whole Foods

Enjoy Life Foods

Pacific Foods

General Mills


3. Shop primarily on the outside of the grocery. There are lots of natural foods on the outside of the
grocery that can build the basis of a gluten free meal. For instance:

•  produce
• fresh meat
•  fish
• dairy

 Other inexpensive naturally gluten free options on the inner isles include:

• beans
•  rice
• corn meal
• whole kernel pop corn
• frozen vegetables
• corn tortillas

4. Have at least one meal a week meatless. Incorporates more veggies and cut down on cost.
Examples:

• Black bean tacos with lettuce, cheese, salsa, and avocado
• Brown rice pasta with marinaria sauce and side salad
• Spinach and eggs, baked sweet potato, and black eyed peas

5. Shop farmers markets or participate in community supported agriculture to save on local produce.

6. Purchase gluten free processed foods minimally,some products tend to be more expensive and empty nutrient value due to the high sugar and white rice flour content. Stock up on favorite products when they are on sale.

7. Buy gluten free flours and mixes in bulk through Amazon.

 

Flourless Peanut Butter Chocolate Chip Cookies

I am willing to bet you have the ingredients in your pantry right now just waiting to become delicious  peanut butter cookies! These cookies are easy, loved by the celiac and non-celiac, and an inexpensive dessert! Every time I take these somewhere, I am instantly asked for the recipe. I want to experiment in the future to see how almond butter with dark chocolate chips would be in this recipe.

1 cup peanut butter
1 cup brown sugar
1 egg
1 cup chocolate chips
1 tsp baking soda

Preheat the oven to 350, line baking sheet with aluminum foil, mix the all the ingredients above, and drop by rounded teaspoon onto prepared pan. Bake for 10-12 minutes.
Yield: 18-20 cookies

Sandwich Petals

Gluten Free Sandwich Petals

Flat breads and wraps are all the rage on restaurant menus and cafes. Usually these wraps are off limits for gluten free individuals. Sandwich Petals have made it possible to enjoy healthy wraps again. Corn tortillas are naturally gluten free but they are often dry and break easily. Sandwich petals are made from 10 gluten free whole grains making them not only tasty but nutritious. They come in three flavors Agave Grain, Chimayo Red Chile, and Spinach Garlic. 

 I have used the Agave Grain, warmed in the microwave, spread with peanut butter, sprinkled with raisins, cinnamon and sliced banana for a filling breakfast.

The Spinach Garlic has been the star of my daily lunch box, I usually spread the wrap with hummus and top with applegate farms turkey, avocado, lettuce, and tomatoes. The wrap holds all those hearty ingredients without cracking and is not soggy by lunch time!

I haven't open the Chimayo Red Chile flavor yet, but I am sure they will be just as great as the other two.

These wraps could be used as a thin pizza crust, breakfast burritos, tacos, enchiladas, or various other ways.. Can't wait to experiment more. You can order the tortillas from http://www.sandwichpetals.com/ for $25 for 36 tortillas this also includes shipping. These would be a great addition to your lunch or your child's gluten free lunchbox.

Sandwich Petals Perks:

• 
  
   21-22g of low glycemic carbs
• 
  
  Omega 3's
• 
  
  Prebiotics
• 
  
  High fiber
• 
  
  Slow digesting
• 
  
  Dairy, egg, peanut, wheat, and animal product free

Jason's Deli

My blog should just be designated to UDI's.. I was doing some research yesterday and it was brought to my attention that Jason's Deli is now using UDI's gluten free bread in their delis. They tested out the market in a few different locations and as of July 5th all Jason's Deli locations have gluten free sandwiches as an option.

One thing they did say was there is a chance, just like with any resturant of cross containmination. But I called our local Jason's Deli this morning and they told me to ask for a manager when you order and they will make sure to change their gloves and use aluminum foil to protect the gluten free sandwich from wheat crumbs.

Gluten Free Chicago

My cousin, aunt, mom, and I have been planning a trip for years, and finally got the chance to take a girls trip to Chicago.  We had a great time and I am already wanting to go back. Chicago has so much to see and is just such a neat city!

I did some research before we left, and found it was going to be simple eating gluten free in Chicago. They have so many restaurants that either offer a gluten free menu or the chefs are aware of the condition. Thanks to my cousin's blackberry we were able to pull up gluten free restaurants according to what area we were in.. Here is a little review of the restaurants we choose while in Chicago.

Bistro 110 did not have an actual gluten free menu but the chef was very aware of the precautions to take when preparing food for someone with a food allergy or intolerance. Many of their menu items were naturally gluten free without having to make many adaptations. I ordered a chicken sandwich with mozzarella cheese and roasted vegetables.. minus the bread. The chicken was served with a salad.

Guido's Pizza is a famous pizza place in Chicago that is famous for the supper thick Chicago pizza. We found ourselves stuck in a bad storm the first night and took cover in a Walgreen's.. where we bought wine and snacks. We hailed a cab back to our hotel and it became evident that we would not be leaving the hotel due to the weather.. We decided to order a pizza and found that Guido's offers a gluten free pizza.. The pizza was a thin crust pizza and it was luke warm when delivered but it was a pretty nice treat to have a gluten free pizza delivered.

Cafe Ba Ba Reeba is a tapas (appetizers) restaurant that has a great gluten free menu! My brother had eaten at Cafe Ba Ba Reeba on a previous trip to Chicago and highly recommended it. It was not convenient to our hotel but it was worth the short cab drive. We started out ordering sangria, and the waiter brought the regular bread to the table. He noticed I had a gluten free menu, and said do you want me to get you some bread started... I thought he was confused. But he explained to me they have gluten free bread!! He brought it out to me and I thought he had made a mistake, it was that good!!! They order the bread from a local bakery called Rose's. Check out their website to order the bread and baked goods online!! It is amazing bread. Next, we ordered Tapas to split.. short ribs with mashed potatoes, grilled chickpea and chicken, and chicken artichoke paella (Spanish rice dish). It was all so so so good!! I have to learn to make paella it is amazing! We also split two small desserts, a butterscotch custard and a chocolate torte. Both were really rich so a bite was all you needed of either. To top it all off our sweet waiter brought me extra bread to take with me.. I hope to go back to Chicago and eat at Cafe Ba Ba Reeba again!

Udi's at Whole Foods!!!!

Finally after many requests the Whole Foods in Green Hills and Cool Springs have finally realized UDI's is the best gluten free bread, and the other stuff they sale is like a brick.. so you will be happy to know both locations are now selling both whole grain and white bread varieties. The one in Cool Springs has the pizza crust, and the one in Green Hills has the blueberry and lemon muffins. UDI's donated products for our local celiac support group and everyone loved the baked goods. I know the support group members will all be excited to purchase them locally.

FiddleCakes

A co-worker of mine was just diagnosed with celiac disease (is it bad that makes me happy to have a partner in crime?!) We decided to have lunch to celebrate and to share some tips with her on the diet. FiddleCakes is a fairly new cafe'/ bakery in Nashville that offers gluten free sandwiches, salads, soups, baked goods, and whole loafs of bread (special order). This seemed like the perfect place for a lunch date!

FiddleCakes makes their own gluten free baked goods in house, and is very aware of cross contamination. I ordered a gluten free turkey sandwich, and my friend ordered a gluten free chicken salad sandwich. We both were very impressed with the sandwiches, and what a treat to have a normal sandwich in a restaurant!

The sandwiches were too filling to try out the vast array of gluten free desserts FiddleCakes was offering that day. Although, I am sure planning to go back to try a gluten free cookie, scone, or muffin. FiddleCakes is a dream come true for those with celiac disease!

Gluten Free Sun Dried Tomato, Feta Turkey Meatloaf

Giada De Laurentiis was making this unique meat loaf the other day as I was watching Food Network (which I could watch all day). The flavors seemed like they would go well together and I love to make meat loaf with ground turkey, to make it a lighter more healthy meal. I served this with a great broccoli artichoke casserole and mashed potatoes. But try this recipe for a new twist on meat loaf. I made a few tweaks from the original recipe. Obviously replacing the bread crumbs with gluten free bread. Here is the original recipe.

Turkey Meatloaf with Sun Dried Tomatoes and Feta Cheese

Ingredients

1/2 cup gluten free bread crumbs ( I used Udi's gluten free bread)
1/2 cup thawed frozen spinach
1/4 cup marinated sun dried tomatoes, chopped
2 cloves of minced garlic
2 eggs lightly beaten
2 tablespoons milk
1/2 cup feta cheese ( you can add more if you love it)
1 1/2 teaspoons salt
1 teaspoon of black pepper
1 pound ground turkey

1. Preheat oven 375
2. Grease 9x5 inch loaf pan
3. In a large bowl combine bread crumbs, spinach, tomatoes, garlic, eggs, milk, cheese, salt and pepper.
4. Add the ground turkey and work mixture until blended but do not over mix.
5. Put turkey mixture into prepared pan.
6. Bake for 45 minutes at 375, let rest for 5 minutes out of the oven.
7. Slice and serve

Give a person a fish, and you feed them for a day. Teach a person how to fish, and you feed them for a lifetime.

This post is not going to be related to a gluten free lifestyle, but I wanted to do my part to spread the word about this amazing ministry that was presented to me the other day. Proverbs 31:8 "Speak up for those who cannot speak for themselves".

I went to eat lunch with my sister-in-law and she had a really cute shirt on that said 147 million orphans. I was asking her about the 147 million orphan ministry and as we were talking about it at Chick-Fil-A right behind us came one of the founders of the program and her beautiful kids. I felt like this was God's way of opening up my eyes to the conditions in Uganda, and the number of orphans in the world. 147 million orphans raises money for families who want to adopt, it supports feeding programs, and each purchase goes towards feeding a child in the poverty stricken countries like Uganda. They offer shirts, hats, and necklaces. Visit here to find out more 147 Million Orphans


Katie is a young 21 year old girl that decided to go to Uganda, and ended up staying and adopting 14 Ugandan girls. Katie has started a school, and a feeding program feeding 1200 people in Uganda.
After reading Katie's blog, I am moved to tears after seeing how much she has given up, and steped out of her comfort zone to answer Gods calling. She has not only taken in 14 young girls to raise and love, she has taught the women of the village how to make necklaces with beads out of magazine paper. The necklaces are then sold here in America at many locations in Nashville and the money is sent back to the ladies. She is not only feeding these people but teaching them a trade to provide income for their families. You might not be able to adopt a child, or spend time in Uganda but support the cause by purchasing items or donating to support this God centered ministry.

Traveling Gluten Free

Traveling gluten free can be  intimidating. It is always a good idea to pack lots of gluten free snacks in the car, just in case you find yourself in a place with no GF offerings. Apples, trail mix, gluten free rice cakes, peanut butter, and Larabars are always road trip staples. Chick-Fil-A is usually a stop we make on the road that has a few gluten free options like a grilled chicken and fruit salad. Oh and an added bonus their waffle fries are gluten free:) Zoe's Kitchen is a more leisurely stop we took this time and they have many locations offering healthy gluten free items.

While in Florida I have been very successful at eating out without getting glutened. Most restaurants offer a grilled or pan seared fish, and steamed vegetables. Just make sure to talk to a cook in the kitchen to make sure they understand how cross contamination works. I usually compare it to an allergy that way they understand. I was so shocked when one of our favorite restaurants at the beach, handed me a gluten free menu. So if you are in Pensacola you should definitely eat at Hemingways, I had mahi-mahi, spaghetti squash and asparagus. The kitchen staff is very aware of the gluten free diet and the best part is I did not get sick. One night we did a major shopping trip and decided to go to Chili's, who also have a gluten free menu.

So before leaving home, it is smart to see what dining options are in the neighborhood, and call to talk to a few places to see if they can accommodate you if they do not have a gluten free menu.

Breads from Anna

I recently conducted a cooking demonstration on how to make gluten free bread. The generous people at Breads from Anna donated a few bread mixes for me to demonstrate in my Cusinart bread machine. These mixes taste great, and as an added bonus are also nutritious! Breads from Anna uses a nutritious gluten free flour blend that includes chick pea flour, pinto bean flour, navy bean flour, and montina flour. This is a pleasant change compared to many gluten free products that are made of starches and white rice flour. All 50 people in the cooking class were blown away by the flavor of this whole grain bread. Breads from Anna mixes are available on line for purchase and at some health food stores. Click the link above to visit their website to order yours today!

Peanut Butter Banana Bread

One of my favorite things to eat is a banana with peanut butter, or let’s face it anything with peanut butter! It is most definitely a problem. I have at least switched to the natural kind.. that makes it healthy right? So when I saw this recipe for gluten free peanut butter banana bread on a blog called Gluten Free With a Purpose, I had to try it. I did make a few substitutions.I used this recipe as a demonstration this past weekend at the Nashville Celiac Support Group because it is quick and easy. Here is the recipe I used:




1 3/4 cup Bob's Red Mill Gluten Free Pancake Mix
2/3 cup brown sugar
1/2 cup peanut butter (I used Smuckers Natural)
1/4 cup canola oil
1 cup mashed bananas (3 ripe bananas)
2 eggs



Preheat oven to 350. Grease loaf or muffin pans.
Combine the Bob's Red Mill mix with the sugar. Cut in peanut butter until mixture resembles coarse crumbs. Stir in eggs and mashed bananas until just blended. Spread evenly in pan or muffin tins.
Bake muffins 25 minutes or 1 hour for the loaf.

Hello Angel...

I am extremely behind on my blogging.. I have been super busy with cooking demonstrations, interviews, and life! Hang in there with me, I have lots of recipes and information to share but I will eventually get it all done:).

 I finally have time to sit down and write today because the weather is biterly cold at the beach. This post is inspired by the angel food cake that is served at the hospital I work. Most patients love it! It is one of a few options sutible for those with diabetes or heart disease and they are often the ones to complain. Those poor patients would cut their right arm off for chocolate silk pie or hot cobbler. I have had patients cry because they can't eat chocolate pie.. Come on really?? Thats how they got in the shape they are in!
Angel food cake is always a healthy option for those who need to watch their fat content.. But I thought a gluten free angel food cake would be the perfect way to end a light dinner. We topped ours with  fresh strawberries and whipped cream. This is a recipe from Betty Hagman's Gluten Free Gourmet. Which I will post soon but until now here is a picture.

Udi's Gluten Free Products

If you have not heard of Udi's gluten free products.. Please check out their website. I was so excited to receive a sample package of their delightful products. I had heard numerous reviews about how Udi's  gluten free products taste like the real thing and the products did not disappoint! I am in charge of a local celiac support group and wanted the chance to share these products with the members. The kind people at Udi's sent me white and whole grain sandwich bread, blueberry muffins, and pizza crusts. I will give a review of the products I have tried. The pizza crusts and white sandwich bread are in the still in the freezer. I am stretching the products out as long as I can because they are not offered locally.. However, you can order on line.

The whole grain bread tastes great right out of the package, if you have tried many gluten free breads they all require toasting. Most gluten free packaged breads taste like sawdust un-toasted. This bread does not need toasting. It is great for sandwiches and morning toast. It is made of a healthy flour blend and comes in at 160 calories for 2 slices.
Here are the ingredients Water, Tapioca Starch, Brown Rice Flour, Potato Starch, Canola Oil, Egg Whites, Sugar, Teff Flour, Flax Seed Meal, Yeast, Xanthan Gum, Salt, Baking Powder (Sodium Bicarbonate, Cornstarch, Calcium Sulfate, Monocalcium Phosphate), Cultured Dextrose, Ascorbic Acid (Ascorbic Acid, Microcrystalline Cellulose, Corn Starch), Enzymes

This is a great bread for lunch boxes, both children and adults would love opening up a lunch box to a "normal" sandwich.. it beats rice cakes, thats for sure!

Blueberry Muffins

You can see from the picture the texture of these muffins are light and fluffy. They are sweet, but not overly sweet, which makes them an ideal breakfast treat! A lot of muffins have so much sugar they will spike your blood sugar and lead you to a "crash" within a few hours of eating. There are 4 muffins to a container, and they are huge muffins!! They are great right out of the package or for a fresh baked flavor you could toast them in the oven for a few minutes.

I will report back when I try the pizza crusts and white sandwich bread but after trying these products I have complete confidence they will not disappoint.. Check out their website.. and order your tasty products today. http://www.udisglutenfree.com/products

Valentines Breakfast

Saturday morning I cooked breakfast for my family for a pre-valentine's day treat! I have been studying the recipes of The Gluten Free Homemaker. She has beautiful recipes and she inspired me to experiment, I have tried to make cinnamon rolls and the recipes I have tried were so complicated and just so "okay" after all the work.  The Gluten Free Homemaker has a great cinnamon roll recipe that I just had to try... and wow not only were they simple to make they were wonderful!! I made them Friday afternoon, baked the rolls for 10 minutes, refrigerated overnight, iced them in the morning, and baked for 10 more minutes. They turned out great!! My family has already voted me in charge of Christmas breakfast this year. Here is the recipe for the cinnamon rolls. Sorghum is really a great flour to work with, it makes soft, non-gritty baked goods. Not to mention I lucked up on a bag for a dollar at the health food store the other day.. can't beat that deal!

Along with the fabulous cinnamon rolls, I made sausage swirls with my biscuit dough I recently posted. Sausage swirls were something we grew up having on Christmas and special occasions.  So I promised I would experiment with the biscuit dough and report back. Well as I imagined, they were a huge success! I rolled out the dough, about a 1/2 inch thickness. Next I put a layer of uncooked Honey Suckle turkey sausage. I used this sausage to spread a think layer on top of the dough, and then rolled them with one of the longer ends, creating a long log. After I had my log made, I sliced them into 18-20 sausage swirls and baked in a preheated oven 350 for 18-20 minutes.

I have pictures of our Valentines breakfast that will be up hopefully soon, I am experiencing a little computer technical difficulties..