Pucker Up!

Are your lips gluten-free?

Whether you are gluten-free or your significant other is gluten intolerant make sure your are using GF lipstick!

According to many sources, "The average woman eats 4 to 9 pounds of lipstick in her lifetime...somewhere between 481 and 1083 tubes."

If you are going out of your way to avoid gluten do not make the mistake of putting on lipstick (or kissing someone with lipstick) that has gluten in it!

Here are some sources for gluten-free options:
100% Pure

Afterglow Cosmetics 

AVON

Enjoy!

Sprouts Gluten-Free Jubilee

LA 1/2 Marathon

Is eating all the GF cookies and cakes going to your waist??? Join us for LA's first Rock in Roll 1/2 marathon, October 24!  You can walk or run just come out and have fun!  We -- Team Gluten Free LA -- are aiming to raise $1,000.  If you are not interested in racing but are feeling generous that is appreciated too!  The link to the donation site is: http://www.active.com/donate/gfla  Any donation is helpful!

Start Roughing It...eat more FIBER!

We all know fiber is important but are you eating enough? If you are eating the Standard American Diet, (appropriately the acronym is SAD) then the answer is probably not. If you are eating a gluten-free diet which you have substituted gluten-free specialty foods for their glutenous counterparts you may also be consuming less fiber than recommended.

The problem with many (not all) gluten-free specialty foods is they have little to no fiber compared to glutenous foods. Take pretzels for example: 100 grams of “regular” hard pretzels (plane & unsalted) gives you 2.90g of fiber; 100g of “regular” hard pretzels (made from whole-wheat) gives you 7.70g fiber. By comparison, gluten-free pretzels give you ZERO grams of fiber (I could not find a GF pretzel that had any fiber on their nutritional panel). This does not mean you have to stop eating your favorite GF foods, just recognize you are getting zero fiber.

Instead of starting a quest to find GF specialty foods that have fiber, make sure you are eating lots of naturally gluten-free foods that are high in fiber. Some of the best sources of “roughage” are: Brussels sprouts (1 cup – 6.4 grams of fiber), artichokes (medium – 10 grams of fiber), lentils (approximately 6 grams per serving) & broccoli (1 cup – 2.3 grams of fiber). Fruits can be another great source: Raspberries (1 cup – 8 grams of fiber), blackberries (1 cup – 7.6 grams), pears ( large – 6.5 grams of fiber), orange (large – 4.4 grams of fiber) & guava (1 cup – 8.9 grams of fiber). Gluten-free grains can be another great source of fiber: quinoa (¼ cup – 5 grams fiber) and GF Oats (½ cup, 5 grams fiber) are two of my favorites!


To find out how much fiber you should be eating daily, visit: Harvard School of Public Medicine, The Nutrition Source, Daily Fiber Requirements.



Check back soon for more recipes incorporating these high fiber foods!

Cutting the Costs of Eating Gluten-Free

The cost of eating gluten-free is a concern for many people.  Gluten-free items can be twice as expensive as their glutenous counterparts.  There are many ways, however, to cut the cost of eating gluten-free.  Here are my top 3 recommendations:

1. Eat a naturally gluten-free diet: Processed foods that are GF have to be made in special facilities and with greater care than "regular" foods to avoid cross-contamination.  This cost is often reflected in the price of GF breads, mixes, cookies, etc.  If you focus on fruits, veggies, and other naturally gluten-free foods you will not have this problem.  Remember - when you are shopping the grocery store start along the outside of the store (where the fruits and veggies are and then work your way to the middle).

2. Make your own gluten-free snacks and meals: This takes a bit more planning but it is well worth it!  Pick out your favorite nuts and dried fruit and mix your own trail mix.  You can make your own GF granola too if you add GF oats and bake in the oven. 

3. Shop for gluten-free foods in bulk or at discount stores: If you are going to buy specialty gluten-free foods shop for them at places like Costco, Sam's Club or even Big Lots! Costco and Sam's Club both are carrying more gluten-free bulk items like Bob's Redmill Quinoa and more (see Costco post for more of my favorites).   And finally, yes, Big Lots! has a surprising amount of gluten-free items -- including Perky's Nutty Flax Cereal which was about 1/2 the price as the supermarket!

If you have any other suggestions please share them!!!

GF at the Veggie Grill

Another good gluten-free restaurant.  The Veggie Grill has 4 locations in SoCal -- El Segundo, LA and two in Irvine, CA.  They have lots of great gluten-free options and they cater to many other allergies as well.  Check their Menu to see all the options.  The salad pictured to the right is the Baja Fiesta (no tortilla strips).  It was very fresh and quite good! 

Gluten Free Diet -- A Fad Diet? I don't think so!

As more gluten-free products become available many people have started to speculate about whether gluten-free diets are just a fad.  While there may be some people who are "jumping on the gluten-free" wagon, for most people eating gluten free is a lifestyle.  For people who have been diagnosed with Celiac Disease, the only treatment is eating gluten-free.  For Celiacs, "Let your food be medicine and your medicine be food" - Hippocrates, takes on a very literal meaning.   

Giving up gluten and eating a naturally gluten-free diet can be great.  You will probably find yourself eating more fresh fruits and veggies and less processed foods.  However, if you simply replace glutenous foods with gluten-free specality foods, going gluten-free may backfire -- many GF foods have less fiber and more fat and sugar than their glutenous counterparts. 

Also, remember that if you think you have a sensitivity to gluten make sure you get tested before you start a GF diet.  If you don't this may skew the results of your test.

PF Changs Gluten Free Plates

Most gluten-free eaters have been to PF Chang's China Bistro at least once...for a long time they were one of the only restaurants offering a gluten free menu (thankfully that has changed).  They were one of the first to make it easy to eat out and now they are making it easy to make certain your meal is GF--they're now using special "GF" plates (see picture).  If your meal comes and it is not in a white plate with black trim, double check with your server they grabbed the correct plate.  Of course, it cannot hurt to ask twice but this is another great way PF Chang's is making gluten-free diners happy! Thanks PF Chang's!  Oh, and if you have not been since the beginning of the year, they have added more GF options like the GF MONGOLIAN BEEF ...delicious!

GF Pizza

Here is a quick, easy GF dinner.  One gluten-free, dairy-free, egg-free Mariposa pizza crust (one of my favorite) and the toppers: pesto(see below), spinach, onions and fresh tomatoes straight out of my mom's garden.  Sprinkle with fresh grated pepper and a dash of salt & pop it into the oven. 20 mins later...dinner is ready!

Home-made pesto:

Ingredients:

2 cups packed fresh basil leaves
2 cloves garlic
1/4 cup pine nuts (I used almonds because I had them!)

2/3 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper, to taste
1/2 cup freshly grated Pecorino cheese (which I decided to leave out...and it was still great)

Directions:

Combine the basil, garlic, and pine nuts in a food processor and pulse until coarsely chopped. Add oil and process until fully incorporated and smooth. Season with salt and pepper.  Transfer the pesto to a large serving bowl and mix in the cheese.

Gluten Free Tamales

This weekend I got a text from my friend, Keli, who often sends me texts of all things gluten-free...so this GF find you have her to thank!  Gluten Free at Torrance Farmers Market Saturday mornings.  If you have not been to the Torrance farmers market then you are missing out.  There is a large selection of booths and lots of great veggies! This is a great way to try new veggies -- if you don't know how to cook it, ask! All of the vendors are very friendly and they are happy to share their recipes.  There are also a few booths that have specifically gluten free fare...gluten free tamales and the gluten free baker to name a few.  Enjoy!

More Gluten Free Restaurants!

This weekend I visited one of my favorite Mexican restaurants -- Avila's El Ranchito Mexican Grill -- and was surprised to see a new addition to their menu -- "Gluten Free Options available."  I have eaten many times, and at many locations and they are always great and always accommodating but now GF is on their menu!  Also, the staff knew exactly what I was asking about.  I recommend the "Baja Bowl" with fish!

There are 11 locations in LA and OC so check their website and give them a try!

Also, if you happen to try their San Clemente location there is also a new bakery behind the restaurant that sells GF cookies and cupcakes...Sugar Blossoms.  I was too full to give them a try but they looked really good! Click here to see their menu.

Cupcakes!

Cupcakes Couture in Manhattan Beach offers very stylish, delicious and gluten-free cupcakes!  Not only are they GF but there is a variety!  Check their website before you go and see which GF cupcake was made fresh that day.  Also, their executive pastry chef assured me that they "...do sanitize every piece of equipment prior to making and baking the gluten free cupcakes. We also bake them by themselves in the oven. We are as careful as possible not to cross contaminate with any gluten products..."  Of course you are still taking a risk...they do cook "regular" cupcakes in the same kitchen. Enjoy!

Five Guys Burgers and Fries

 Five Guys Burgers and Fries is a East Coast hit and they are making their way to the West Coast! The only thing on their menu that has gluten in it are the buns - check the FAQ's and then give it a try.  The new SoCal location is in the Southbay Pavillion (near IKEA) in Carson.  Click here for the map.

Gluten Free Pizza at BJ's

If you like pizza with a thin crust you have to try BJ's Restaurants GF Pizza.  The crust is crunchy and has lots a great herbs.  There are lots of great veggies and meat to put on top or you can enjoy a great cheese pizza!  The Torrance branch manager was great and even stopped by our table to make sure we were enjoying our gluten-free dinner!

Fruit Cobbler Crumble

Plums, peaches and other great fruits for cobblers are in season!  Last weekend we picked fresh plums and made my mom's GF plum cobbler.  You can easily substitute any fruit for the plums or mix a few of your favorites together.  The cobbler is great by itself but it is also great with scoop of Dreyer's Vanilla ice cream on top!

Ingredients:

1 cup brown sugar

1/4 cup all-purpose GF flour (Pamela's or Trader Joe's is fine)

1/2 cup GF oats

1 stick cup cold butter, diced

1 tsp cinnamon

1/4 tsp salt

1/2 Cup Sliced almonds, optional

Instructions:
Process in food processor or with a fork to a crumbly texture with all of the butter well mixed into the other ingredients; mixture will be crumbly. If too moist add more oats and GF flour by the tablespoon until crumbly.

2lbs of plums, peaches, nectarines in 1/2 inch wedges.
Spread fruit in 9 inch pie or square pan and sprinkle topping.
Bake at 435 degrees about 30 minutes. Fruit will be tenderand crumble toasty brown.

Enjoy!!!

Gluten-Free at Costco!

Bob's Red Mill Quinoa is now at Costco!  One of the downfalls of  eating GF is it can be a bit more expensive.  Shopping at Costco can be very helpful - especially when they have great things like Quinoa (pronounced KEEN-WA).  Quinoa is high in protein (12-14%) unlike so many other GF grains and it is also high in fiber!

If you are not shopping at Costco you should consider it.  I have noticed more GF products on their shelves including Rice Works chips, Mission Corn Chips, Sun-Maid Raisins, Kirkland Almonds,  Craisins,  Cashew Clusters, and much more!  Costco is also a great place to stock up on fruits and veggies!

Is Oatmeal Gluten Free?

There has been a long debate about whether or not oats are safe for Celiacs, however, the latest studies show that most Celiacs can eat oats without any negative ramifications.  It is important to note that not all oats are gluten-free - in fact most are not! I like Bob's Redmill Gluten-Free oats;  the oats are processed in a GF facility so there is no risk of contamination.  Keep in mind that some Celiacs still report discomfort when they eat GF Oats so you may want to consult your physician before adding oats to your diet.  I have included the "Grain Family Tree" which was shared with everyone at the Celiac Disease Foundation Conference by one of the speakers.  As you can see oats are part of a different branch of the tree and in a different "family."  The problem is therefore believed to be due to cross contamination not because oats contain gluten.

If you react poorly to GF oats, try substituting Quinoa for oatmeal.  My favorite Quinoa-for-breakfast topping is a spoonful of jam (my mom makes fresh plum jam and since being GF my jam-topping options are limited...although that has changed too).  Try quinoa with jam or raisins and let me know what you think!
 

Disneyland Gluten-Free

Disneyland is a great place to be gluten-free! There are numerous restaurants that have gluten-free options from GF waffles to pizza.  They even have GF buns for their burgers.  When you get there stop at "City Hall" on Main Street and they will give you a 4 page long list of the restaurants (updated monthly).  The list also contains the GF options at each restaurant as well as snack options throughout the park.  There are also fresh fruit stands for a healthy snack.

We ate dinner at Rancho del Zocal (as you can see I enjoyed it!) which is a La Victoria restaurant.  It was delicious and there were several options.

California Adventure Park and Disney Hotels also have GF Restaurants.  If you have a GF child or you like riding roller coasters get to Disneyland soon...gluten-free will be the last thing on your mind!

New Trader Joe's Favorite

I don't know what I would do without Trader Joe's - they make eating gluten free so easy! Between their GF list and the little "g" they put on most their GF products is great.  If you have not tried their "Cashews & Hibiscus" I highly recommend them!

Gluten Free 4th of July? No problem!

Here are some GF alternatives for your favorite 4th of July treats!

Baked Apples

Do you miss having apple pie on the 4th? Here is an easy, tasty, and healthy alternative that will fill your house with the mouth-watering apple pie smell!

Ingredients:
Granny Smith Apples
Cinnamon
Stevia (or brown sugar if you prefer)
Nutmeg (optional)
raisins (optional)
chopped nuts (optional)

Core the apples and score the outside skin (take a sharp knife and cut around the outside middle of the apple) to prevent splitting of the apple during baking.  Place the apples in an 8x8 Pyrex and sprinkle them with cinnamon, stevia & nutmeg.  If you want you may sprinkle raisins or chopped nuts into the empty core as well.  Place the Pyrex into a pre-heated oven at 350 degrees and bake for about 45 mins or until apples are soft. Enjoy!


Gluten Free Options to throw on the Barbie:
Aidells Sausages - the Chicken & Apple are my favorite
Johnsonville Brats, Original


No-Mayo Coleslaw
Healthy, no-mayo coleslaw perfect for a warm 4th of July!

 

Ingredients:
Trader Joe's Broccoli Slaw
Trader Joe's Shredded Cabbage
1/2 cup Dried Cranberries (or Blueberries or raisins)
1/2 cup Chopped or slivered Almonds
Olive Oil
Balsamic Vinegar

Toss the shredded cabbage and broccoli Slaw together in a bowl. Add the almonds and cranberries and toss with enough olive oil and vinegar to coat every thing - be careful not to drown it!  For an added "zing" add Dijon Mustard to the vinaigrette. Serve cold!

Gluten-Free Grilling Tips

Gluten-Free Grilling Tips

"Summer afternoon, summer afternoon; to me those have always been the
two most beautiful words in the English language." -- Henry James, American writer

Summer is one of my favorite times of year and nothing says summer like a BBQ with friends!  Gluten-free BBQing is just as great as "glutenous" BBQing but here are some helpful tips to avoid going home with a stomach ache. 

If you are using your own grill at home and have grilled "glutenous" buns and burgers on it before you can avoid the gluten by buying a new grill top and new accessories.  If you are going to share your grill with gluten (like I do occasionally) here are some options.  Cook your food on a fish/veggie grill tray (see picture) so it does not touch the grill.  You can also create a buffer by cooking your food on or wrapped in aluminum foil.  Also, make sure you are careful to "flip" your food with GF tongs.  Happy BBQing!

Gluten Free Father's Day

We celebrated father's day with a mix of gluten-free and non-gluten free family members, however, the entire meal was GF and everyone loved it all!  Here are the recipes for some of what we had:

Chips with Salsa and Guacamole
Steak Kabobs
My Mom's Bacon and Broccoli Salad

Easy Guacamole
Ingredients:
2 avocados
1/2 red onion chopped
2 tablespoons cilantro leaves, finely chopped
1 tablespoon of fresh lemon juice
1/2 teaspoon coarse salt
A dash of garlic powder
1/4 cup Trader Joe's Fresh Salsa

Mix all ingredients together in a bowl and enjoy!  Great with GF chips or fresh veggies!

Steak Kabobs
Ingredients:
Steak cut into 1" cubes

Bamboo Skewers (soaked in water for a 1/2 hour to prevent them from burning on the grill)
your favorite veggies cut into bite sized pieces, we used:
squash, red & green bell peppers, mushrooms, tomatoes, red onions, & zucchini
pineapple chunks

Dry Rub Ingredients for the meat:
1 tablespoon salt
1 tablespoon cumin
½ teaspoon chili powder
½ tablespoons black pepper
1 tablespoon paprika
½ teaspoon garlic powder
½ teaspoon onion powder
mix in a bowl and rub on meat

Skewer all of your desired meat and veggies!  Throw them on the grill & cook them until the meat is done!

Bacon and Broccoli Salad
1 teaspoon salt
5-6 cups fresh broccoli florets, blanched in batches in boiling water for about 1 minute and then plunged into cold water bath to stop cooking and preserve bright green color
1/2 cup toasted slivered almonds
1/2 cup cooked, crumbled bacon
1/4 cup of red onion, chopped
GF balsamic vinegar

Saute the onions in a few tablespoons of olive oil.  When the onions have
caramelized, mix together with the pre-blanched broccoli, crumbled bacon and slivered almonds. Sprinkle with balsamic vinegar & olive oil and a dash of salt and pepper to taste.
Serve room temperature or cold.

Summer Squash

My father-in-law's garden is in full swing this summer and has started producing beautiful veggies.  My husband and I were lucky to be the recipients of some of his summer squash and zucchini this weekend and we could not wait to get them on the grill.  Here is a easy recipe that works for both of the summer veggies:

Ingredients:
Extra Virgin Olive Oil
Lemon Pepper
Salt (optional)
The Veggies

Turn your grill on to medium.  Slice the veggies horizontally into 1/4 inch slices.  Sprinkle olive oil & lemon pepper on both sides of the vegetables (salt too if you want).  Grill the squash for about 5 mins each side and be careful when you flip them - you don't want to lose any between the grates.


 

GF Amazon Store!

I have "made" Gluten-Free Amazon Store with my favorite GF products.  All of these products have been taste-tested and approved by me, my husband or close friends and family. Enjoy!

Grilled Artichokes

Its been warming up in SoCal and a great way to cook veggies and keep our house from warming up is to throw them on the grill! Grilling artichokes is our favorite way to eat them. They are tender and smoky and great with grilled chicken.

Ingredients:

4 artichokes
1 lemon
1 Tbs. extra virgin olive oil
1/2 tsp. oregano
1/4 tsp. salt
1/4 garlic powder

Artichokes prep: Bring a large pot of water to a boil, add the juice of one lemon. Trim leaves from the top of an artichoke and snip all remaining spiky tips from the outer leaves. Slice the artichokes in half lengthwise. Scoop out the choke and first few inner layers (the fuzzy parts) in the center until the bottom is revealed. As each artichoke is prepared, drop it into the lemon water to prevent it from turning brown.

When they are all trimmed and in the water, cover the pan and boil until the base of the stem can be pierced with a fork, 12 to 15 minutes. Meanwhile, preheat the grill to medium and mix the extra virgin olive oil (EVOO), oregano, salt and garlic powder in a bowl. Pull the artichokes out of the boiling water and brush both sides with EVOO & spices mix.

Grill the artichokes until tender and lightly charred, about 5 minutes per side. Transfer to a serving platter & enjoy!

If you like to have a dipping sauce you can melt butter and zest the rind of your lemon into it and serve on the side.

Tips: Serve warm, at room temperature or chilled. Also, if you are having guests you can do all the prep and then just throw them on the grill 10 mins. before dinner!

Official Bloggers!

We are officially bloggers! My husband & I have started this blog to help others and their families live a healthy gluten-free lifestyle. I have been eating gluten free for over 5 years and have lots of gluten-free tips, recipes, and much more to share. As a loving husband (who does not need to eat gluten-free) Jason has lots of tips too!

We are both Chiropractors - at 6’10” Jason is California’s Tallest Chiropractor - and share a passion for getting people well. Everyday we see people who are sick because of what they eat – Celiacs included. We know what a challenge it can be to make the changes in your diet as well as the rest of the changes that come with that – eating gluten free is a lifestyle not just a change in diet.

Together we have done it all – gluten free dating, gluten free wedding, cooking both gluten free and not so gluten free meals in the same kitchen, and everything in between.

Please e-mail us questions, comments, recommendations etc. We welcome all your feedback!