gluten-free at the office

I don't work here... but you get the idea...

I work in a typical office, where there is a communal fridge (stuffed to capacity with loads of old stinky leftovers) and a microwave. I can't say that we don't have amenities. 

There are days I'm happy to have them so that I can bring in some chili, or home made soup, leftover frittata or risotto and heat it up. Most days I eat food like I'm on a picnic. My office cupboard has a stash of the following:

• Olive Oil
• balsamic vinegar
• Italian herb mixture (not seasoning)
• individual servings of tuna in olive oil
• organic brown rice cakes or seed or lentil crackers
• tins of chickpeas, navy or white kidney beans
• toasted almonds and or walnuts 
• small strainer
• sharp knife

Having these tools and non-perishables at the ready means I can always scrounge together a healthy meal... but for the most part they are the elements I add to fresh ingredients. A sandwich baggy holds more than two slices of bread - I use them to cart lettuce (arugula and spinach are my faves), fruit, avocados, feta cheese, hard boiled eggs, leftover roasted or grilled veg, tomatoes, cucumber etc. The combination typically adds up to a pretty satisfying, healthy and delicious lunch. The protein and nutrients are high, the carbs are low, so if I want to go out for lunch now and again - I don't feel too guilty :). 

What are your go-to items for lunch away from home?

Happy Easter!!

 

Whether you celebrate Easter or Passover this weekend, wishing you and yours a lovely holiday weekend - and may all the chocolate that crosses your path... be gluten free!

would you trust that it's REALLY gluten free?

When she put this burger in front of me in the diner-style restaurant in some small town in Maine... I eyed it with suspicion. 

The waitress had assured me that they had gluten-free buns.  When I simpered my concern "Was it really gluten-free?" She gave me a look that asked "You calling me a liar?"... She didn't come out with the bag, but did give me the name of the bakery that they got the buns from. 

I felt hesitant (you can even see in this shot where I picked off a corner of the bun to "test" it). I ate the burger... but with an uneasy, slightly paranoid feeling, despite the fact that it looked different from Bill's "normal" bun. Even Bill was giving me the "you're being neurotic" vibe.

I'll admit the burger was pretty darned tasty and nothing "bad" happened. When we got home from our trip I checked out the bakery online. They didn't highlight making gluten-free goods so I sent an email to which they responded "we are working on getting our gluten-free status". I don't know what that meant, but it did make me realize that it's not such a bad thing to remain cautious when someone tells you that what they are serving you is gluten-free. What would you have done?

If gluten free is "over" - what's next?

photo credit: Women's Day magazine

I wanted to share some quotes from an article published in Canada's national paper today. I'll post a link to the full article at the end....  I simply want to ask the question: If this is true - how do you think those of us with celiac will fare when the gluten-free craze is over?

"The incidence of celiac disease, is believed to be four times as common today as it was 50 years ago. But representing only about 1 per cent of the population, those with celiac disease clearly aren’t the only ones propelling the market’s growth."

"An unknown number of people who suffer from allergies and other intolerances to the protein are also snapping up gluten-free products, while others are adopting a gluten-free diet for its perceived health and weight-loss benefits."

"According to a 2009 report, titled Gluten Free: Context, Insights and Predictions, sees gluten-free as something of a passing fad. The report predicted the interest in gluten-free dieting will peak at about 2012, and begin to peter out, as fad dieters and those interested in health and wellness drop away."

You can read the full article by Wency Leung for the Globe & Mail by clicking HERE

I must agree that gluten-free is not necessarily healthier. It depends what you choose to eat. I should also admit, there is a part of me that has been annoyed by manufacturers selling things like JAM as "gluten free". (That said, I recognize that it likely brought a lot of comfort to those who were new to the diet.) Apparently, we won't be seeing it much longer.

If 2012 is the year that gluten-free stops being so cool... what do you think the aftermath will be for those who NEED to be gluten-free for life?

gluten at home - what's your biggest challenge?

For my first 20 years on a gluten-free diet I lived at home. Meals, and what was in the larder was the domain of my mother. Sometimes I ate a different meal than the rest of my family, but it was more likely a variation - Chinese vermicelli rice noodles in place of pasta. In the 70's and early 80's that was the "pasta" available...I can't blame my family for not wanting to join me. I don't remember many other exceptions...My Mum wasn't interested in cooking two versions of everything - everyone had what I was having when it came to dinner.

Over the next 20 years I've lived in a variety of living arrangements. I've lived with roommates, stayed with families and spent a number of years on my own. Alone is by far the easiest gluten-free lifestyle - until you find someone who is quite happy to join you in your diet (with the occasional loaf of french bread on the side). I've arrived. Today the pasta is still rice, but everyone in our household eats it. It's good enough to serve to guests.

Everyone needs a safe place to call home, and I know that not everyone is as lucky as I am in this department. What do you find the biggest challenge when it comes living with others and having gluten in the house?

the work conference -byof (bring your own food!)

In February I was lucky enough to be able to escape chilly Toronto for a three day conference in balmy Texas. Work conferences are hardly a vacation... but it was nice to get out of dodge. 

As is customary, when I signed up for the conference I shared my dietary restrictions where they had indicated interest. The form said "please share any special diet needs" ... and so I did. 

I thought you might get a kick out of the outcome. At mealtimes they put out the food - along with a sign saying that it all contained gluten and lactose  (often spelled incorrectly).

Interestingly out of a conference with about 200 attendees, there were three of us that had requested gluten-free meals. There was typically a fruit platter served so I guess they thought they had us covered. At least I had others who could commiserate about the lack of things to eat! 

Surprisingly on the very last day boxed lunches were served and we were provided with "special" GF lunches. As the hotel had clearly not considered us for the other 3 days we were all a little hesitant to trust that the sandwich was safe to eat. Shame. 

Lesson: no matter how well you think you are prepared... pack a little something in way of emergency rations unless you want to live out of the mini bar.

Organic Works gluten-free raisin bread

Yummy cinnamon bread... and more importantly, good right from the bag (unlike many gf breads that I will only eat if toasted first). 

This bread had a texture that held together well with a nice flavour - that was not too sweet. Check out their website HERE to learn more about where you can find it in Canadian stores... or order this (and numerous products) online!

top 10 gluten-free snacks on the road

This is not about being healthy... I'm talking about when you're living out of a bag or backpack - in a car or stuck in airports. No fridge, no specialty food shops.... hard core gluten-free sustenance. In gas stations, airport news stands, convenience stores and tiny local market shops look for the following caloric fuel:

• the banana or an apple
• nuts, seeds & trail mix
• V8 Vegetable or tomato juice
• single serving yogurt or cottage cheese
• cheese (cheese strings or babybel... sometimes!)
• ice cream bar (read the label of course!)
• regular (ideally unflavoured) potato chips
• natcho chips (ideally unflavoured) 
• popcorn
• chocolate bar (more label reading)....

This is "survival" food - I'm not recommending that anyone should eat like this... but next time you find yourself in a panic for calories - it's good to know that there is always something that will do in a pinch. Let's face it, those donuts, danishes, and panini wrapped up in these fueling stops aren't all that fresh or appetizing either - we aren't missing much! 

Worth keeping in the glove box of your car (or your knapsack when traveling):

• rice cakes (sealed they seem to keep forever).
• plastic fork & spoon
• travel knife
• individually wrapped wet wipes

Click HERE to see my post about our last big road trip for more (and much healthier) ideas on what to pack when traveling... and I'd love to hear of some of your own!!

natural remedies for sore tummies and bad bellies

Keeping off the gluten is no guarantee that you won't find yourself with an occasional digestive upset. I thought I'd share a list of the remedies I'm quite partial to.

Tea: 

• peppermint tea alleviates nausea, dizziness, sore stomach and gas.
• chamomile relieves tension and soothes sore stomachs.
• ginger eases nausea and aids in digestion. Hot water over grated ginger root works best.
• fennel relieves gas and bloating. You can buy tea bags or pour water over fennel seeds and let steep.

Edibles: 

• Lemon stimulates and cleanses your system, in Italy they eat entire lemons to stop diarrhea.
• For something more exotic, why not chew on some aromatic seeds like fennel, caraway & anise. These are often offered at the end of an East Indian meal to aid digestion and freshen your breath.

Actions: 

• breathing - remember to breathe before you eat to help switch gears and relax your system.
• chewing - digestion starts in the mouth... more work here means less for the stomach.
• water - sip room temperature water vs very cold which is harder on the stomach and avoid large amounts with meals which dilute digestive enzymes.

To keep your digestive tract happy, consider taking acidophilus to balance out the healthy bacteria in your system with some high quality unsweetened yogurt. You can also take acidophilus in capsule form (dairy free). This is an especially good idea after taking antibiotics which wipe out both the bad and the good in your system.


If you have other tips and tricks for a happy belly please do share them with the rest of us in the comments!

gluten-free Indian food.... yes please!!

While I have great affection for all things Italian - I have to say the best food in my books when it comes to dining out or ordering in has to be Indian. Don't take my word for it (yep, you still have to check with the kitchen), but there are many delicious dishes that are naturally gluten free providing they are prepared safely.

my candlelit photo is not the best representation!

Rice - most of us will agree we feel pretty confident about rice. Basmati with oil and spices, sometimes vegetables... shake it up and try them all. (Yes Dad, I still pick out the peas). 

Pakora is hands down my favourite dish. They are essentially spicy, fritter appetizers made of chickpea flour, spices and veggies (usually potato, onions, spinach). Make sure that they are not fried with other gluten-ridden items on the menu.

Butter Chicken (chicken in a rich and creamy tomato-style sauce), Aloo Gobi (potatoes and cauliflower), Chana Masala (chickpeas in spicy sauce).... oh my!! (Click on the names which are linked to more information on each dish.)

Ideally, you can find an Indian take-out close to home with an owner that is available to have a chat. Every few times I order I check in on my ingredients intelligence to make sure that dishes continue to be safe. In some places Saag Paneer (Indian cheese with spinach) is made gluten-free, but not everywhere.

Skip the Naan bread, have the Papadum crackers. Finally, I'd suggest that you move slowly, adding new dishes over time. I've been doing this for awhile, and like to explore dishes beyond the "classics" highlighted here. 

I'm getting to know the gentleman who owns the Indian restaurant down the street. Making friends with the people who make your food - feels good. You'll also feel more confident that they will take good care of you!

filling up the larder - cook once & enjoy over time...

Last summer we totally got into hitting the farmer's markets on Saturday mornings. As fall approached we realized that a long Ontario winter was ahead of us. A winter of questionable produce imported from distant lands.

I fondly remember autumn afternoons spent with my friend Pina and her family... preparing cans of tomatoes they'd order by the bushel to later use in amazing Italian dishes. Rows of sauce lined their pantry shelves for the rest of the year. I prized the jars I'd be sent home with for my work prepping the sugo in the backyard. 

While we weren't quite ready for that level of commitment, Bill was inspired enough to cook up huge batches of sauce to be stored in the freezer. 

We don't believe that you have to live in the kitchen to live well, but we do believe in working smart. One afternoon of well organized play can result in a LOT of ready made dinners for those weeknights when you just can't face food prep. Some really good quality sauce on top of your favorite gluten-free pasta or polenta hits the spot.

As I post this we are down to the last jar. The countdown to spring begins...

gluten free pizza is delivered everywhere

I opened our mailbox one night a few weeks back to find the expected stash of flyers for local pizza delivery. Normally I don't even give them a second glance. Their coupons hold no value to my celiac self. But this time - one caught my eye... and then the next. 

To my amazement 3 out of 3 of these pizza chains were offering a gluten-free pizza. Does this mean I'll never have to endure another outting where I'm not the only one shirking the sacred bread-like triangles with stringy cheese? 

Hard to say. Regardless of how popular our diet is becoming with the fast food market (buns on burgers? Oh happy day!)...How safe do you feel ordering a gf pizza from a fast-food establishment, where in all likelihood your pizza is being made by a high-school student for minimum wage? Will your pizza pie be put on the floured counter or tray? Will they spread the cheese on with floured hands? Will they know what celiac disease means, and how important it is to have safe food?

I have eaten said pizza. It's a crap shoot. First time, no problem. Second... mamma mia. I'm more likely to eat take-out pizza vs delivery because I can look the person who made my pizza in the eye and say: If you don't think you can make it without making me sick I'll respect you for saying so. Oh, and I'll try not to barf outside your entrance (not that I would barf... but I like to make it tangible for them:)).

I'm not suggesting you do - or you don't order gf pizza. I'm am suggesting that we use discretion, and let the operation know that there are those avoiding gluten - and those that can't touch the stuff. I'd like them not to use the term gluten-free pizza too lightly. Just sayin'. 

my gluten-free valentine

This post is dedicated to an awesome fella named Bill. Anyone living on a gluten-free diet will tell you that having support at home is key to living well. 

Allergic and intolerant to nothing - he is highly tolerant of my needs. With the exception of an occasional loaf of bread in the freezer our home is gluten-free. Bill also grocery shops (never without his reading glasses!), regularly cooks delicious meals, and has never once complained about missing out. He is the best Valentine ever.

crackers for lentil crackers - gluten free goodness!

The first time I tried Mediterranean Lentil Crackers was this summer at a work colleague's house. He had very kindly gone out of his way to find some gluten-free options to put out at the pot luck lunch are team was having. These were so good, I read the ingredients again after tasting. 

They are firmly crunchy vs flakey and the lentils lend a nutty flavour that I totally groove on. They are delightful on their own (read addictive) - small, and perfect for dips (as opposed to the type of cracker one might have with cheese). The ingredients list is short and healthy too. I'm hooked.

"may contain wheat" - where do you draw the line?

Whether you pick up a box of rice crackers, a bag of jujubes, or a package of raw almonds for that matter... what do you think when you see that little disclaimer at the end of the ingredients list? 

Ingredients: Almonds. May contain traces of dairy, wheat and nuts. Nope, I'm not making this up - actually seen on a bag of raw almonds. MAY contain nuts. 

I get that manufacturers are being cautious - I love it in fact. Their facilities likely make or package a large range of food items that may have made contact with said almonds. I would love it even more if I had a kid with a peanut allergy that went into anaphylactic shock from contact. 

Part of me wonders however if this is the new "dry clean only" label that is put on everything to ensure that no one is culpable. I've hand washed a lot of dry clean only items in my lifetime. In a few years every package containing items smaller than an egg may read "may be choking hazard". Am I taking this thought process too far?

Contamination for someone with celiac can mean a nasty reaction and internal damage (even without symptoms). I'm curious about where you  draw the line when you read this "may contain" statement on packaging.

www.claudinecrangle.com

Soprano's baked ziti - gluten free alla famiglia!

Baked ziti... brings out my inner Carmella. I have an urge to poof up my hair, glue on some fake nails, put on every piece of jewelry I own and yell "Dinna's ready!!". 

When I first watched the Sopranos I kept wondering why they were always pulling a baked ziti out of the oven... until my Sopranofile buddies Bennett & Angela bought me the official Sopranos cookbook. Madonna... the mystery of mafia dinners were suddenly unveiled. 

Baked ziti is not something I ever came across in my adventures across Italy - but in Jersey I believe this is a staple. It's so easy... and makes the best leftovers on the planet. Not that there is ever much left over. What I particularly like about this dish, is that gluten-free pasta works just as well as "regular"... we have fed hoards of unsuspecting teenagers the gluten-free version of this dish.

Here's how it's done: Boil a large pot of water. While you wait, remove the meat from the casings of a few hot Italian sausages and fry the chunks of meat. Boil rice penne shaped pasta until ALMOST al dente (not as soft as you'd normally serve). Drain and put back in the saucepan. Stir in a jar of healthy tomato sauce and the sausage meat. 

Pour half of the pasta mixture into a large glass baking dish. Scoop teaspoonfuls of fresh ricotta cheese and scatter evenly across the dish. Spread the remaining pasta over top and sprinkle with a generous amount of grated mozzarella and parmigiano cheese. Essentially, it's a super easy version of a lasagna. Bake in the oven at 375 for 30 minutes. Remove and let sit for a few minutes.  Cut into squares as you would a lasagna. Mamma mia... you gonna be so happy. Buon appetito!

gluten free guidance - a copebook for beginners

I just posted Living Well With Celiac Disease: Abundance Beyond Wheat & Gluten on my Etsy site. Click HERE to go to the claudinescalling page where you can order it directly from me. As always, it is also available on Amazon. Simply click on "the book" link at the side to of this post. Reviews for the book can be found on my "contact" & "guidance" pages.

buckwheat - a great gluten free breakfast food

This past year my go-to breakfast grain has been Bob's Red Mill brown rice, but for years it was buckwheat. I have to share that when I was photographing this grain below, Bill was like "not very appetizing!"... true. 

This is not a sexy looking grain... but it's tasty, versatile, healthy, easy to make and another one of those grains that you can cook up once and use throughout the week.

 

Rinse one cup of toasted buckwheat groats in a strainer. Put in a saucepan with 2 cups of water and a pinch of salt. Cover and bring to a boil. Once boiling, turn down to the lowest possible simmer setting keep covered for about 10 minutes. Fluff with fork. Tah-dah... grains are so easy.

For the next few days I'll be eating buckwheat for breakfast with raisins, walnuts and a little milk (soy & rice milk also go well with this). The toasted buckwheat has a nutty flavour, and I don't find it needs anything more, but you could add some maple syrup or cinnamon. If you are looking for some breakfast variety - I'd give this a try. It's an inexpensive, satisfying and healthy start to the day! Love to hear how others are using this grain in savoury dishes.

POLENTA: Gluten-free, easy, versatile and comforting!

I spent a year living in Cineto Romano, a small village with 300 full-time residents in the mountains 52km north east of Rome. As is the custom with many small Italian villages, there was an annual festival associated with regional food. Imagine my gluten-free delight when I learned that the festival in my new hometown was polenta... and that this festival took place each winter in the piazza right outside my balcony.

Basic recipe: In a large heavy pot, add one part cornmeal to 4 parts boiling salted water (or broth) in a slow steady stream... stirring constantly with a long handled wooden spoon for about 20 minutes. Optional: add butter and grated parmigiano cheese at the end as it thickens and starts to pull from the edges of the pot. 

 I've made this the traditional way umpteen times, but concede that I frequently opt for the 'instant' version where the corn has been pre-cooked to some extent. It seriously takes ONE minute.

Serving suggestions: Endless... but start with the "grits" style right from the pot - pouring it into a shallow bowl (it will quickly start to "set") top with good quality tomato sauce and perhaps a grilled sausage or two. The ultimate comfort food on a cold winter night.

Pour what you aren't eating immediately into a dish and spread flat. Refrigerate and cut up to grill or broil the next day as an awesome side for anything. I've used it in this manner for mini pizza style dishes or polenta lasagna (using the polenta layers to replace the pasta). The gluten-free variations are endless. It's also a great way to cook something up ONCE and make loads of meals out of it throughout the week. I would love to hear your favorite ways to use this amazing gluten-free staple!

gluten-free new year's resolution

When I started the blog this summer I gave myself license to eat more gluten-free packaged foods... to be honest, I rarely ate gluten-free bread anymore, as I'd found other options that were healthier and also easier on my wallet. 

I'm not quitting sugar, fat and carbs like most people at this time of year... but will aim to cut back on all of the xanthan gum, cellulose, corn starch etc that is often used to make gluten-free baked goods replicate "normal" baked goods.  

Nothing super virtuous - just putting more emphasis back on whole grains like quinoa, millet and buckwheat in my diet. I look forward to combining these with other nutritious ingredients to make new breakfast, lunch and side options for dinner...more fodder for future posts! 

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