Flourless GF Cornbread

You know how it is when you just have a craving for something. Then, you search for a recipe for that something... and then you have to decide if the recipe can be adapted to be made not only gluten free, but hopefully tasty with not too weird a texture.

But once in a while you stumble across a gem that doesn't need to be adapted or finagled or tried out to see if it "works" as a gf version. This cornbread is one such gem. It is tasty. And it is gluten free already. Yahoo!
I have made this cornbread on a number off occasions and it is the best one I've made pre or post Celiac Disease in the family. It has flavor, and is not too dry. And whenever I make it, it always seems that there is never enough. I don't think a batch has ever lasted a full 24 hours in our house.

Here is the link to the original recipe:
http://www.foodnetwork.ca/recipe/michael-smiths-cornbread/8544/


Skillet Cornbread

1 stick or 1/2cup or 8tbsp Butter

1 ½ cups Milk

1 ½ cups Cornmeal (the recipe calls for coarse cornmeal, but I just buy what is at my grocery store-plain old cornmeal- couldn't tell you if it is coarse or not lol)                          

½ cup Brown Sugar (I like to use dark brown) 

3 Eggs (at room temp is best) 

1 tsp Baking Powder

¼ tsp Salt

Step#1: Preheat your oven to 425 degrees. Place an 8-inch cast iron skillet in the oven to preheat. (I haven't tried this in another type of skillet, but I think I would stick with cast iron in this case.)

Step#2: Combine butter, milk, cornmeal and brown sugar in a saucepan. Bring to a slow, steady simmer and whisk for a few minutes until thickened. (Make sure your heat isn't too high and burns the mixture- my daughter did this once. Also, cook it long enough that it leaves "tracks" as you are stirring- somewhat porridge like in consistency.)

Step#3: Add eggs, baking powder and salt to a medium bowl and whisk lightly. Add cornmeal mixture and stir until well combined. (Ok, I do things a bit different here... I whisk up my egg mixture and add it to my pot of cornmeal that I have taken off the heat. I figure I use less dishes, since I use my measuring cup from my milk to stir the eggs in. Also to note: the baking powder wants to clump up so make sure you get all those lumps out with some vigorous mixing prior to adding it to your cornmeal batter.)

Step#4: Remove your now hot cast iron pan from the oven and oil it. (I used a dab of olive oil and use a brush to coat the pan.) Carefully pour in your well combined cornmeal batter into your hot pan and bake for 20-25 minutes- or until your cornbread is golden around the edges and cooked through.

ENJOY!

Easy Homemade Gluten Free Soup

Soup is one of those things that can be difficult to find prepared in a can if you are a Celiac. And to some, making your own soup from scratch can seem intimidating. Soup making though is easier than you think, and doesn't require alot of time or money. In fact your homemade soup will most likely cost you less and taste better, as well as be free of MSG too. Soup is also forgiving when you are making it, and you can let your creative side have free rein.

The Basics:

1) Stock: You can definitely use store bought- just read your label as I find stocks vary alot where gluten is concerned. I make my own stock from chicken or turkey dinners when I've got mostly bones left.

Method: Remove most of the skin from the bird- this will help cut down fat. Place the bones in a large pot. Don't worry if there is some meat left on the bird. Cover with water and bring to a boil. Keep a lid on the pot and set temperature at medium high to high- or enough to keep it boiling, but not high enough that it will boil over. Boil the bones for at least an hour- but a good indicator is when the bones fall apart, which will depend on the size of the bird. You will also have to occasionally check to see how much water is in the pot and then add water as needed to keep the bones covered. When finished boiling, you will want to strain your stock. Use a sieve (or cheese cloth) that you have placed over a fresh pot or other large vessel and carefully ladle the hot  stock into it. The sieve will remove small bones and skin that you will throw away. Next, let the strained stock cool overnight in the fridge. This will cause the fat to harden slightly on the surface of the stock. Using a spoon, remove the fat from the surface. Most likely your stock will also have slightly solidified too- jello like. Don't worry it isn't ruined. Place it on the stove to heat it back into a fully liquid state. Next, is storage. I use ziploc freezer bags. Use a small bowl to use as a support for your bag- place an open bag in bowl. Measure two cups of stock and pour into the bag. Remove as much air as you can when sealing the bag. Freeze the stock, placing it on a flat surface. I use one 2 cup measurement for making one large pot of soup- so though the process may seem tedious it will give you alot of stock(several bags worth) for soup making down the road. You can use this for gravy making too.

2) Veggies: Ok, now we get to freestyle. What do you have in your fridge or freezer?...Just about anything goes really. Experiment. Use for example tomatoes that are getting a little on the ripe side. Broccoli cut down to size works well too- use the stems to that are not overly woody, peel and chop. Carrots, green beans, potatoes(rinse chopped potato to reduce foam), frozen corn, peppers, celery...whatever you have on hand will work. Even leftover veggies can be used. If you use peas or spinach, just put in the last few minutes of cooking.
3) Meat: This is again up to you. You can go meatless if you so desire. I sometimes use the left over turkey or chicken I froze. You can also cut up a chicken breast, or make beef meat balls and drop into the hot stock. Just note that any raw meat placed into the stock will cause some foam to form at the surface, so you may want to skim this off- but it does not affect flavor. You can also pre cook meat that you put into your soup too.
4) Other Goodies: Here you can add more to your soup if you like. This can include things like kidney beans, french lentils(since they hold their shape), leftover rice in the fridge, or a few handfuls of quinoa thrown in. I just don't recommend adding gluten free pasta to the soup as it tends to dissolve and make things gluey. If you are wanting noodles in your soup, I would make a separate pot of gf noodles and add some to a bowl of soup and not to the whole pot of soup.
5) Seasoning: This can be as simple as salt and pepper. You can add a bay leaf and/or parsley if you like. Salsa can be an interesting addition for flavoring soup, or even a can of diced tomatoes. Onion can be a good flavor adder too- but cook until translucent so it doesn't overpower the soup. Use your nose also as a guide. Smell your herbs to determine whether it might be a good addition- and when in doubt err on the side of caution. Herbs like dried sage can become easily overpowering. You can always add more seasoning remember, but you can't take it away. Use dry herbs at the beginning of cooking, and fresh herbs towards the end- you can use both fresh an dry herbs in combination if you like too. Remember to taste your soup for seasoning, and adjust as necessary. And from experience- avoid garlic in your soup...

So now that you have the basics, start with cooking your onion if using. Use a bit of olive oil or canola in a large pot- cook onion until translucent. You can cook your celery and carrots now too for about 5min. Then add your homemade concentrated stock (or 1 carton of store bought), adding enough water to cover vegetables, and make the soup the consistency you desire (my husband likes a thicker soup for example). You may also need to add a bit of water throughout the cooking process due to evaporation, as well as compensating for items like quinoa and lentils that will absorb liquid. Put in all ingredients being used, except fresh herbs and peas or other more delicate vegetables- then season. If foam develops on the surface then skim what you can with a spoon. Simmer soup for at least 30min to develop flavor- add fresh herbs and peas if using and cook an additional 5min. Serve and enjoy.
Remember there is no right or wrong way when making your soup. Express yourself. The possibilities are endless.

Gluten Free Defined?

A recent response to my "It Still May be Edible" post got me thinking more about the term Gluten Free. At face value, Gluten Free would be interpreted as being completely void or free of gluten. However, this is not the case on a number of fronts.
All grains, including rice and corn, contain gluten. I myself was surprised when I first learned of this. However, as shown in the table in this article, wheat, barley and rye come from a different branch of the grain family tree. http://www.thorne.com/altmedrev/.fulltext/10/3/172.pdf (See Figure 1. Taxonomy of Common Dietary Grains and Table 2. Gluten Content of Various Grains).
This then brings us to the discussion of oats. Oats in the Celiac diet are controversial. Many celiacs are able to include uncontaminated oats in their diet. The fact that some are not able to consume oats, maybe due to oats being a closer relative to wheat, barley and rye vs rice and corn. However, when it comes to labelling... it then depends on which country you live in. The FDA in the United States currently does not include oats along with wheat, barley, and rye when labelling something gluten free. (See #16)  http://www.fda.gov/Food/LabelingNutrition/FoodAllergensLabeling/GuidanceComplianceRegulatoryInformation/ucm111487.htm#q11 
In Canada, if a label says it is gluten free, oats is included along with wheat, barley and rye as being prohibited. http://glutenfreediet.ca/blog/?p=176 Not even uncontaminated oats is allowed to carry the Gluten Free label in Canada.
The next eye opener is broken down into parts per million (ppm). A gluten free label in Canada and the United States, means that there is no more than 20ppm of gluten in the product. Gluten free does not mean that there is zero gluten in the product. In the European Union gluten free standards previously allowed for no more than 200ppm of gluten, but have now revised these regulations to 20ppm- however, these new rules will not be enforced until January 2012. Austrailia and new Zealand on the other hand, reserves the Gluten Free label for products containing no detectable traces of gluten, and is the strictest in the world. This label requires a measure of gluten that is in the range of less than 3 to 5ppm! http://www.facebook.com/topic.php?uid=100494046660564&topic=272 Many countries do not have any standards in place for gluten free labelling. http://en.wikipedia.org/wiki/Gluten-free_diet 
There are also many products that do not contain any ingredients which are of concern, and yet are not labelled as being gluten free. This could be be as a result that it is made in a plant where wheat or other problematic grains are being used, or that the manufacturer does not want to go to the trouble of getting a product labelled gluten free because of the compliance that would then be involved.

While standards are improving and becoming slowly clearer, there are some Celiacs I have discovered that feel the need to go grain free. This means that not even corn or rice are eaten. These individuals find they are still symptomatic even though they follow the current accepted gluten free diet. Going grain free thus virtually eliminates any gluten in the diet from being ingested. http://www.canada.com/victoriatimescolonist/news/life/story.html?id=44ca5fc0-8f4b-4833-b1b2-0b258b608961&k=21125

Essentially what Gluten Free eating boils down to, is what you feel is best for your personal health. Gluten free is a relative term to guide you, that is backed up by the food regulations where you live. Whether that includes oats or not is up to the individual Celiac and their personal "gluten free" diet. Gluten free does not mean that no gluten is being consumed- rather it is an accepted amount of gluten that is suitable for most Celiacs, proposed by the medical community and enforced by government. On the flip side, something that does not have a Gluten Free label does not necessarily mean that it is not safe to consume either. Use your educated judgement where labels have failed to keep up with the times. Therefore if you feel that your risk is low for consuming gluten in products that have not been labelled Gluten Free (of course reading your labels each time), then do so if you feel comfortable. If you feel you need to remove all gluten, go grain free. The best judge in your own health is often yourself. Be informed. Go with your "gut".

Gluten Free Cheese Puffs

This recipe was passed on to my daughter from her classmate who is a Celiac. Her whole family of 5, except for one child, are Celiacs. This has been a regular staple in their household for a few years now. The classmate often brings these in her lunch too, and makes tiny little sandwiches with meats and cheeses she brings. They almost remind me of the biscuits that Red Lobster restaurants serve. They are most definitely satisfying!

Brazilian Cheese Puffs (Pao de Queijo)

Ingredients

• 2 cups sweet manioc starch or 2 cups sour manioc starch (use your favorite gluten free flour mix- ours contains a combination of potato flour, rice flour, tapioca flour, etc)
• 1 cup milk
• 1/2 cup margarine or butter
• 1 teaspoon salt
• 1 1/2 cups grated parmesan cheese, or 1cup of mozzarella or cheddar cheese
• 2 eggs

Directions

1. Preheat oven to 400 degrees F.
2. Bring the milk, salt, and margarine to a boil.
3. Remove from heat.
4. Slowly add manioc starch, stirring constantly until thoroughly mixed.
5. Add the cheese and eggs.
6. Knead until smooth.
7. Form into balls approximately 2-inches in diameter and place on a greased baking sheet.
8. Sprinkle with Parmesan cheese.
9. Bake until golden brown. (they don't take very long, so keep an eye on them) 
10. Eat while hot.
11. Enjoy!

Makes 20 cheese puffs.

Pasta Anyone?...

Gluten free pasta for Celiac's is one food item, like many gf products, that takes some experimenting with. For eating 'fresh' (not baked), Mrs. Leepers Corn Pasta is preferred by my daughter. She likes this gf pasta over others for both it's texture and taste. However, it doesn't tolerate being used as a baked pasta dish. It goes to mush. So just boil it and eat right away with your favorite topping!

What's Cooking on Saturday Morning?...Ricotta Pancakes

This is my daughter's favorite recipe as of late. It is a Nigella Lawson creation that she found on an internet search. It is simple too. Though the recipe in it's original version is not gluten free, we simply substitute with our favorite GF flour to replace the all purpose flour. My daughter also uses canola oil instead of nut oil- your choice. The texture is nice and fluffy- and they taste Good. Enjoy!

Ricotta Pancakes

Ingredients

• 250g ricotta cheese (1 cup)
• 125ml semi-skimmed milk (1/2 cup)
• 2 large eggs, separated
• 100g plain flour (gf remember!- about 3/4 of a cup)
• 1 teaspoon (gf) baking powder
• Pinch salt
• 2 teaspoons groundnut oil (canola works just fine)

To Serve:

• 250g (1 cup) strawberries, chopped (or other berries of your choice)
• My daughter loves hers with strawberry jam.

Method

1. Put the ricotta, milk and egg yolks into a bowl and mix well to combine. Stir in the flour, baking powder and salt and gently whisk to make a smooth batter. Beat the egg whites until they become foamy - this isn't hard work even, whisking by hand, which is all that's needed here - and then fold them into the ricotta mixture.
2. Heat the oil in a large frying pan and drop in heaped dessertspoons of batter.
3. Cook the pancakes for about 1 minute until golden and then flip them over and cook for another minute. Keep the cooked pancakes warm, by tenting with foil on a large warmed plate, while you work your way through the batter, and then serve with syrup - if you must - and strawberries.

Serves: Makes about 25.

Cross Contamination Cont...Eating Away from Home

When my daughter was diagnosed as a Celiac, it was a while before she gathered the courage to eat at a restaurant or even a friend's house. She is a particularly sensitive Celiac, so the thought of leaving her meal in someone else's care was scary...at first.
The easiest transition for my daughter was having a meal at a friend's house. Her friends became advocates for her, informing parents of her dietary needs. As an adult however, the only advocate we are likely to have is ourselves. Though you may feel at first that your are imposing on your hosts with your gf needs, don't fret. You can't help that you can't ingest gluten- so why feel guilty?
Any gracious host will be more than understanding and accommodating. Just don't spring it on them when you arrive at the door. Because if you leave your host in the dark, the only one who is going to suffer is you- being stuck with carrot sticks or ingesting gluten. Instead make a courtesy phone call, thanking them for the invitation and explain your gf needs. If they balk at this, then they aren't likely worth your time.
If your host is unsure about what to avoid in the kitchen, offer emailing a list, or direct them to a web listing of what to watch out for. Living Without magazine also has a list of foods to avoid in every issue near the back. In addition, ask the host if they are unsure whether an ingredient used is gf or not that they allow you to read the label. That way you can enjoy your meal in confidence, lacking the nagging worry of how you will feel in the coming hours.
Another tip- serve yourself first, or ask your host to allow you early entry to the kitchen or table. There may be things like bread being served, and crumbs (or serving spoons) can travel to undesired destinations such as your plate. With practice, you and your host will continue to have an open dialogue about avoiding gluten- but be their polite gentle informative guide.
Next stop on the GF Culinary Tasting Tour...Restaurants! Understandably, eating at a restaurant (whether 5 star, fast food or mall food court) can be distressing for a Celiac. There are so many more elements involved- I'm starving, where can I eat right now? Does the chef and staff truly understand what Gluten Free means? Is it a busy restaurant/time where mistakes are more likely to be made?
To get yourself started and back to enjoying eating out, refer initially to your regional celiac association. They will usually have restaurant listings that are gf friendly, and in most cases the staff are well trained in gf awareness. Plan ahead by choosing a restaurant on the list. Then call to see when they tend to be less busy, making a reservation if necessary. When you are seated, ask if a gluten free menu is available- if not, then tell your server that you are a Celiac and ask what they recommend that can be made gluten free. Remember, just because a restaurant is on a gf friendly list doesn't mean it waves your responsibility of informing staff of your needs. Very few restaurants exist that are completely gf.
When you order be very clear that your meal needs to gf, but be polite and make a point of saying thank you. I have found that politeness helps to further keep gluten at bay because your server is more inclined to be more vigilant. Simply being polite, I have had servers catch kitchen errors before the meal even reached the table. However, don't be so polite as to not question your meal when it comes. If it looks suspicious, ask. Send the meal back if needed, requesting a freshly made one.
Here are a few additional things you can do or look out for when out and about and eating gf:
1) Is it deep fried?...I have encountered a few restaurants that recommend items that are deep fried, but do not have a separate fryer for battered foods. This is not gf eating- you cannot cook gluten at a high temp to neutralize it, nor is the gluten going to stay in the oil and not your food. McDonald's is one place that does have a separate fryer for french fries vs. other battered/coated foods.
2) When there is doubt about an ingredient in a meal you would like, avoid and choose something safer, or when possible ask to read the label. I have had many places graciously pull out big jugs to let me read ingredients.
3) Avoid buffets. They are usually not gf, and if there happens to be gf items the likelihood them remaining gf is nil.
4) Avoid hard ice cream and stick to soft serve or frozen yogurt. Hard ice cream is exposed to cones that are not gf. Soft serve ice cream on the other hand comes from a dispenser keeping it gf. (Still ask about ingredients when in doubt though.) Then...ask the server to remove the nozzle on the dispenser and clean it for you- because the nozzle has come into contact with cones and other non gf ingredients. I have visited Dairy Queen on numerous occasions with my daughter, state that she is a Celiac and that ingesting minute amounts of cookie, cones, etc will have her doubled over in pain in an hour. 99% of the servers have be fantastic about cleaning the nozzle. Only one told me to "get over it".
5) Beware of sauces. Ask about ingredients. I have had many servers happily ask the chef on our behalf. When in doubt though, omit or or order a different meal.
6) Ask if your meal can be brought out separately. Some servers like to stack plates on their arm- however this increases your risk of non gf items making their way to your plate.
7) I often stress that my daughter is highly sensitive to gluten, and that croutons cannot be picked off if placed in error- that a single crumb will cause hours of torture. At times I state that she is allergic, though this is a lie- but it seems to get the point across since many are ignorant of what gluten or a Celiac is. And I am descriptive. I tell people anything with bread, cookie, cracker, etc is toxic to my daughter.
8) Ask if it is possible for a special meal that is not on the menu. Sometimes it may be a bowl of fruit, or a lettuce salad with chicken. But understand that it won't always be possible. On a number of occasions, my daughter has been made to feel like a queen- being told they would make her her own special meal.  Once, the chef came out to greet her, telling her he would make anything for her that she wanted, on or off menu- even bread. None of these places were listed on gf recommended restaurant lists, and in fact were in out of the way places. Only one was a four star establishment.
9) Have a back up plan. This means carrying a gf granola bar or other gf snack that can be easily carried with you. This is not ideal, but it prevents you from passing out from hunger in case you cannot locate a place that can be accommodating.
Now what are you waiting for?... Get out there and eat!

Quinoa Good - Bulgar Bad

As a Celiac, going GF can be as simple as making a substitution or two. As spring slowly arrives, it has me thinking of different foods. Bulgar salads have always been a favorite of mine, but with a Celiac in the house that is definitely out of the question. So a substitution is in order! Quinoa!! This little grain may be small, but it is truly mighty. Chock full of protein, fibre, amino acids, iron, and much much more- no wonder it was once considered "the gold of the Incas". http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice In fact NASA is considering it for long manned space flights.

Quinoa in my opinion, also holds up better than bulgar in a salad, never becoming mush, and has an added slight pleasing crunch to it. It can be used as a side dish too instead of your usual other starches. Look for it at your local health food store if your grocery doesn't carry it. Lately, I have been getting it at Costco. It is worth adding to your pantry!!

What's for Dinner?...Easy Honey Mustard Chicken!

Gluten free doesn't need to be complicated! Here is a simple chicken recipe that is sure to please the palate.

Skinless Chicken Breast
Brianna's Dijon Honey Mustard Dressing (or other gf dressing)
Olive Oil

Place chicken breasts in a bowl and pour enough dressing over chicken to coat well. Make sure to coat all sides using your hands or tongs. Let sit for a minimum of 30min. Can place in the fridge covered overnight if desired. To cook, heat approximately a tablespoon of olive oil in a frying pan and add chicken breasts. Cook till deep golden brown on both sides, and chicken feels firm to touch with tongs. Let rest 5minutes, and serve with veggies of your choice. Enjoy!
http://www.briannassaladdressing.com/whatcha-eatin.html

Adapting to a GF Lifestyle

I think one of the biggest things that is overlooked when diagnosed with Celiac's is a sense of loss and anxiety. Being told by your doctor to stay gluten free for life and everything will be OK just seems to gloss over the significant change in lifestyle. It is not that your doctor has failed you-it is an overwhelming life change for many who are diagnosed later instead of as young children. My daughter was depressed shortly after her diagnosis. At 13, she was already an avid baker and could even make a variety of meals. She was a confident teen- and then suddenly she was scared of food, crying in the grocery store.

Food is something we often take for granted, though it is necessary for survival. But it is that basic necessity of food that I think rattles the new Celiac. It is also that more planning is required too that can be worrisome- where can I eat at the mall food court?...what can I make for lunch that will still be edible by noon?...how do I eat gf at someone else's house? And on top of all that, many gluten containing ingredient names have all the meaning of latin for most of us, and often requires extended grocery store visits in order to decipher labels. Overwhelming and Exhausting!

So how do you get through this transition?...

1) Go back to basics for a while. Meat, veggies, fruit, and eggs. Staying away from anything processed will give you the peace of mind in the initial days of adjustment. (Dairy is fine too- just be aware that things like ice cream and yogurt may be sources of gluten. So avoid initially if you are feeling anxious about reading labels.)

2) Look for a gluten free isle in your grocery store. Many grocery stores are stocking some gf products in various quantities. (Note: Just make sure to look for a gluten free label! I have seen countless times when organic products are thrown in with gluten free ones- and naturally one assumes since it is in the gf shelf that it must be gf too. So watch out!)

3) Check to see if there is a gluten free bakery in your area. This is fantastic for satisfying that craving for sweets, as well as solving the new issue of bread. I took my daughter immediately after her diagnosis to our local gf bakery that we are lucky to have here- it was a beacon of hope for her that she could live without feeling completely deprived of the foods she loved.

4) Join the Celiac association in your area. They will have information on food products that are safe, restaurant lists that are gf friendly, and many other tips.

5) Reach out to friends or colleagues that are Celiac's. They will be good sources of information, ranging from good tasting products, recipes, restaurants, etc. (Just don't let them convince you that cheating a little is OK!- some Celiac's do believe this, and it is not OK- you are damaging your small intestine by cheating!! More on this later...).

6) Don't be afraid to ask your doctor to refer you to a dietitian. The dietitian will have lots of information for you, and can help ease you through the initial stages of going gf.

7) Don't beat yourself up. What you are feeling is real, and not silly. Take small steps. You will get the hang of being gf, and it will become second nature. Find a friend to talk to, or post here and I or someone else will be happy to listen. :)

Getting Started

When you are newly diagnosed as a Celiac, there are many questions and concerns to address. However, don't panic. Realize you will be on a learning curve for a while, and that you can't grasp it all in one day. My first bit of advice is to add this book to your library- Gluten Free Diet by Shelley Case. This book was recommended by the dietitian at our children's hospital when my daughter was diagnosed. It has more than enough information to get you started on your gluten free journey, but will become that go to book as you become more seasoned as well. IT IS A MUST HAVE! I have other gluten free diet books that I had bought at the same time, but this one is the one I refer to most often.

The Living Gluten Free Challenge

Living gluten free can be challenging. My family discovered this a little over two years ago when our teen daughter was diagnosed. It came as a complete shock since she had shown no obvious symptoms leading up to her dramatic and sudden onset of Celiac Disease. There was no known family history, and though I had heard of this condition, I essentially knew nothing. Once we had the diagnosis by biopsy, it was a steep learning curve for my daughter and our family. The task of feeding my daughter had suddenly seemed like a maze of inedible booby traps. But we got through it. And if you are a new Celiac you will adapt too. My hope with this blog is to help new Celiac's, as well as those who have been living gluten free for years, find resources to live better. You do not need to feel deprived any longer, or overwhelmed by "what can I eat?".