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June 8, 2010

How to Avoid Cross-Contamination

In addition to always checking the ingredients in any food you eat, you must also be aware of the possibility of cross-contamination (a process by which a gluten-free product comes into contact with something that is not gluten-free).

Many people, as careful as they are, unwillingly still ingest gluten by cross-contamination, even in their own homes. Here are some pointers and guidelines to help you prevent this avoidable ingestion of gluten:

• Label It: Store all gluten-free products in separate labeled containers. Some families buy bright stickers and put them on everything that is and/or should remain gluten-free. In addition, you may want to keep all gluten-free foods in a separate place in the cupboard and refrigerator. Another tip is to store gluten-free products on the upper shelves of the pantry or cupboards ABOVE the gluten-containing products to prevent flour dust and crumbs from falling onto the packages and containers of gluten-free items.

• No Sharing Allowed: Buy separate containers of items like peanut butter or jam and label “gluten-free” to prevent them from becoming cross-contaminated by other family members preparing gluten-containing products (e.g. toast, sandwiches).

• Give it a Squeeze: Buy squeeze bottles of condiments such as ketchup, mustard, relish and mayonnaise. This prevents any crumbs from getting in the containers.

• No Double Dipping: Avoid other’s crumbs! Have a separate butter or margarine container designated for gluten-free users only.

• Even a Little Gluten and You’re Toast: Have your own toaster. If not, use a toaster oven, where the rack can be removed and washed if others have used it. Another option is to buy special toaster bags for gluten-free bread that can be placed in a regular toaster. These bags can be washed and re-used. Available from www.celinalfoods.com, www.elpeto.com, or www.glutenfree.com.

• Space it Out: Always make sure that the counter space you are using to prepare gluten-free foods is freshly washed to ensure it is free from crumbs or flour dust.

• Scrub, Scrub, Scrub: Make sure pots, utensils, etc., that are also used for other foods are thoroughly scrubbed before using with gluten-free foods.

• Pasta Concerns: Do not boil gluten-free pasta in the same water that previously had gluten-containing pasta. Also use a separate colander to drain gluten-free pasta, as it is difficult to remove traces of pasta from the colander.

•You-Tensils: Have your own set of utensils and other items for gluten-free baking and cooking (e.g., wooden spoons, cutting boards, sifter.)

The above post originally appeared in “Ask Shelley Case” at:http://www.befreeforme.com/blog/?p=2942

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May 24, 2010

Celiac Disease & the Gluten-Free Diet

May is Celiac Awareness Month so it’s a great time to share many facts about the disease and its treatment - the gluten-free diet.

* Celiac disease (CD) is an inherited autoimmune disease that affects 1:100 people. The disease can develop at any age including the elderly. It is twice as common as Crohn’s, ulcerative colitis and cystic fibrosis combined.

* Consumption of gluten, found in the grains wheat, rye and barley, damages the tiny finger-like projections called “villi” that line the small intestinal tract. As a result, nutrients from foods, especially iron, calcium, vitamin D and folate, cannot be absorbed through the villi and into the bloodstream. A variety of nutritional deficiencies can occur over time. Gluten not only affects the gastrointestinal system but many other organ systems in the body.  This can lead to a wide range of symptoms that vary from one person to another. Some individuals may only present with a few symptoms or have none at all, while others can have numerous symptoms.

* Symptoms can include nausea, bloating, gas, abdominal pain, diarrhea or constipation (or both), lactose intolerance, weight loss (note-CD can also occur in obese individuals), mouth ulcers, extreme fatigue, irritability, bone and joint pain, easy bruising of the skin, swelling of the ankles and hands, menstrual irregularities, elevated liver enzymes, migraine headaches, depression and ataxia (balance and coordination difficulties). Children may also have delayed growth, dental enamel defects and concentration and learning difficulties.

* Another presentation of CD is a skin condition called dermatitis herpetiformis (DH). It is characterized by an intense burning, itchy rash that is symmetrically distributed. Areas affected can include the elbows, knees, back of the neck and scalp, upper back and buttocks. Initially, groups of small blisters are formed that soon erupt into small erosions. Most people with DH will also have varying degree of small intestinal villous atrophy, although many will have no bowel complaints. For more information about DH check out this link.

* CD can also occur more frequently in other conditions such as type 1 diabetes, autoimmune thyroid disease, autoimmune liver disease, Down syndrome, Turner syndrome and selective IgA deficiency.

* Untreated CD can result in nutritional deficiencies; osteoporosis; reproductive complications such as infertility (in both men and women) and miscarriage; development of other autoimmune disorders and an increased risk of gastrointestinal cancers.

* Delay in diagnosis is common. Studies in the US and Canada have found that it can take over 10 years before an accurate diagnosis is made. Many individuals are frequently misdiagnosed with other conditions such as irritable bowel syndrome, ulcers, allergies, chronic fatigue syndrome and fibromyalgia prior to getting the correct diagnosis.

* There are specific blood screening tests that can be used to screen for CD, however the only definitive test for diagnosis is a small intestinal biopsy. Diagnosis for DH is a skin biopsy from unaffected skin adjacent to the blisters or erosions. In DH, an intestinal biopsy is not essential if the skin biopsy is positive.

* First degree relatives (parents, siblings and children) of individuals with CD have a higher risk of developing the disease so they should be screened for CD. For more information check out this link.

* A gluten-free diet should never be started before the blood tests and biopsy are done as this can interfere with making an accurate diagnosis.

* The only treatment for CD is a strict gluten-free diet for life. All forms of wheat, rye and barley must strictly be avoided, including spelt, kamut, einkorn, emmer, faro, durum, couscous, semolina, bulgur and triticale. Barley malt, barley malt extract, barley malt flavor, brewer’s yeast, malt vinegar, as well as barley-based ale, beer and lager must also be avoided. Here is a more detailed list of foods allowed, to avoid and to question.

* Gluten is found in a wide variety of foods such as breads and other baked products, cereals, pastas, soups, sauces such as soy sauce which is often made from wheat and soy, seasonings, salad dressings, snack foods, prepared meats (e.g., deli meats, hot dogs, hamburger patties, imitation seafood), beer, flavored coffees and teas, some candies (e.g., licorice), chocolates and chocolate bars, as well as some nutrition supplements and medications.

* The protein in oats was originally thought to trigger the same toxic reaction as wheat and other gluten-containing grains. Research in Europe and the US over the past 15 years has revealed that consumption of moderate amounts of oats is safe for the majority of children and adults with celiac disease. Most of these studies used pure, uncontaminated oats, but it should be noted that a small number of individuals with celiac disease may not tolerate pure oats. The mechanism causing this intolerance has yet to be established. Before adding pure, uncontaminated oats to your diet, talk to your doctor and dietitian. Most authorities recommend that individuals with CD be well established on the gluten-free diet, the celiac antibodies have returned to normal and symptoms resolved. For more information about the safety of oats check out this link.

* A wide variety of foods that are naturally gluten-free include plain meat, poultry, fish, eggs, legumes, nuts, seeds, milk, yogurt, cheese, fruits, vegetables, as well as many gluten-free flours, cereals and starches that can be substituted for wheat, barley and rye. Distilled alcoholic beverages, wine and gluten-free beer made from buckwheat, millet, rice or sorghum are also allowed.

* Amaranth, buckwheat, corn, flax, Indian ricegrass (Montina), legume flours (bean, chickpea/garbanzo bean, pea, lentil), mesquite, millet, nut flours, potato flour, potato starch, quinoa, rice, sago, sorghum, soy, tapioca and teff are gluten-free options.

* A growing number of gluten-free specialty products from companies in the USA, Canada and Europe are available in health food and grocery stores, as well as mail order companies. Examples include ready-to-eat baked products (e.g., breads, buns, bagels, muffins, cakes, cookies, pies, pizza crusts), baking mixes and specialty flours, hot and cold cereals, crackers, snack foods, entrees, pastas (corn, legumes, quinoa and rice), bread crumbs, coating mixes, gravy mixes, soups, sauces, communion wafers, ice cream cones, snack bars and gluten-free beers.

* Many gluten-free products are made with refined flours and starches such as white rice flour, tapioca starch, potato starch and/or cornstarch which are lower in iron, B vitamins and fiber. Choose more nutritious ingredients such as amaranth, brown rice flour, buckwheat, flax, MontinaTM, nut flours, quinoa, legume flours (e.g., garbanzo/chick pea, GarfavaTM, yellow or green pea, bean {black, cranberry, soy} and teff when preparing or purchasing gluten-free foods. In addition look for gluten-free products that are enriched with vitamins and minerals.

* It is recommended to consult with a registered dietitian with expertise in CD and the gluten-free diet. The dietitian will do a nutritional assessment, provide nutrition education and practical information to help you successfully manage the gluten-free diet.

* Join a celiac group for additional support and encouragement is also important. Here are links to celiac organizations in the US and Canada.

* There are many excellent books, cookbooks, websites and other resources for those following a gluten-free diet. Check out Gluten-Free Diet: A Comprehensive Resource Guide-Revised and Expanded Edition 2010. It is filled with detailed information about the diet, foods and ingredients allowed and to avoid, meal plans, recipes, cooking hints, substitutions, label regulations, nutritional information and practical strategies for healthy gluten-free living, over 3100 gluten-free specialty foods, a directory of more than 270 American, Canadian and international companies, resources, websites and more!

The above post originally appeared in “Ask Shelley Case” at: http://www.befreeforme.com/blog/?p=2770

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May 13, 2010

Gluten-Free Labeling Changes in Canada

Health Canada Seeks Comments on Proposed Principles for the Revision of the Gluten-Free Labelling Regulations May 13, 2010   For immediate release:

OTTAWA – Health Canada is seeking input from stakeholders and the Canadian public on the proposed principles that will guide the revision of the gluten-free labelling regulations. The consultation, which will be posted on the Health Canada website and open for comments from May 13 until July 11, is intended to help inform the development of the proposed changes.

The Canadian Food and Drug Regulations currently states that: “No person shall label, package, sell or advertise a food in a manner likely to create an impression that it is a gluten-free food unless the food does not contain wheat, including spelt and kamut, or oats, barley, rye or triticale or any part thereof.”  In addition, “gluten-free” is not permitted on packaged food products containing oats; even if the oats are pure and uncontaminated with other cereals.

Until recently, oats were thought to cause adverse effects in individuals with celiac disease.  However, Health Canada’s recent review of the safety of consuming pure oats indicates that the majority of people with celiac disease can tolerate moderate amounts of oats that are pure and uncontaminated with other cereals.  Current scientific knowledge also suggests that pure oats can be beneficial to those individuals with celiac disease who tolerate it, and its palatability and nutritional benefits may increase compliance with a gluten-free diet.  For these reasons, Health Canada recognizes the importance in revising the gluten-free labelling requirements in order to provide better information to consumers with celiac disease.

Celiac disease is an inherited medical condition where the surface of the small intestine is damaged by gluten, a group of proteins found in grains such as wheat, rye, and barley. This damage causes the body to be unable to absorb nutrients such as protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health. Currently, the only treatment for celiac disease is to follow a strict gluten-free diet.

Health Canada will continue to update Canadians on the progress of this issue once the consultation period has concluded. Please visit the Health Canada website for more information on the proposed principles that will guide the revision of the gluten-free labelling regulations in Canada

http://www.hc-sc.gc.ca/fn-an/consultation/init/gluten2010/index-eng.php

To increase awareness of celiac disease in Canada, Health Canada, in collaboration with the Canadian Celiac Association (CCA) and the Fondation Québécoise de la Maladie Coeliaque (FQMC), has published a pamphlet entitled: Celiac Disease – The Gluten Connection

http://www.hc-sc.gc.ca/fn-an/pubs/securit/gluten_conn-lien_gluten-eng.php

For further information, please visit Health Canada’s webpage on celiac disease http://www.healthcanada.gc.ca/celiac

Note: Comments may be submitted by email: bfpi@hc-sc.gc.ca, mail or courier to:

Bureau of Food Policy and Science Integration, Room E202

251 Sir Frederick Banting Driveway

Tunney’s Pasture, Health Canada

Address Locator: 2202E

Ottawa, ON K1A 0K9

The feedback received through this consultation will be considered by Health Canada as it moves forward with developing options for potential revisions to Canada’s gluten-free labelling policy. Health Canada will undertake further consultation with stakeholders once potential options have been developed

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May 11, 2010

What’s For Dinner

After a long day, you come home and peer into the fridge - wondering what in the world are you going to eat for dinner? If you are like most people, you often decide at the last minute. And if you are on a gluten-free diet, it can add a further challenge because many convenience foods are made with gluten-containing ingredients. So what can you do to make dinner time less frantic?

 Plan ahead. Make a menu and prepare a grocery list. Even if it is just general ideas and a rough list, start somewhere.

 Stock your pantry and fridge with plenty of simple and nutritious items such as fresh or frozen vegetables, canned legumes, gluten-free soups and broths, spaghetti sauce, gluten-free pasta, quinoa, instant brown rice, shredded cheese, parmesan cheese, frozen corn tortillas, frozen gluten-free breads and pizza crusts, as well as fresh, canned or frozen fruits. Many of these items can be used in a variety of ways to prepare quick and healthy meals.

 Cook chili, soups, stews, other casseroles, rice and wild rice in larger batches and freeze in smaller portions so you have something ready to reheat on those time-crunched days.

 Make extra chicken, burgers, pork chops, meatloaf, stir fries, rice, potatoes and pasta so you can have what I call in my house “planned over’s”. They may be leftovers to some, but I purposely cook larger portions so I can take a day off in the kitchen!

 Buy prewashed lettuce or spinach, baby carrots, cherry tomatoes, zucchini, and peppers to make a quick salad. Toss in a can of rinsed and drained chickpeas, black beans or kidney beans for extra protein and fiber.

 Check out the weekly menu ideas at http://www.glutenfreeda.com/members_menus.asp

Beef Fajitas
Servings
Makes 4 servings.

Ingredients
3/4 pound flank steak
2 teaspoons ground cumin
2 teaspoons chili powder
1/2 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon black pepper
1/8 teaspoon ground red pepper
4 gf corn tortillas
1 teaspoon vegetable oil
2 cups onion, sliced
1/3 cup green pepper, cut into 1/4 inch strips
1/3 cup red bell pepper, cut into 1/4 inch strips
1/3 cup yellow bell pepper, cut into 1/4 inch strips
1 Tablespoon lime juice
1/4 cup gf sour cream, optional
Pico de Gallo
Cilantro sprigs

Directions
Cut steak diagonally across the grain into thin slices. In a small bowl, combine cumin, chili powder, salt, garlic powder, black pepper and ground red pepper. Place seasonings and beef in a zip lock bag and seal. Shake to coat.

Steam corn tortillas.

Heat oil in a large skillet over medium high heat. Add steak slices, onion, and bell peppers. Sauté for about 5 minutes or until the steak is done. Remove skillet from heat and stir in lime juice. Divide steak and bell peppers among steamed tortillas and roll. Garnish with Pico de Gallo, gf sour cream and cilantro sprigs. Serve immediately.

The above article orginally appeared in Good For You column by Shelley Case, RD.
http://www.glutenfreeda.com/recipe-view.asp?cat=16&id=390

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May 5, 2010

Breakfast Ideas You Don’t Want To Skip

I’m sure you have heard that breakfast is the most important meal of the day. It literally means break the fast. In order to jump start your day both mentally and physically you need to fuel your body with food. Healthy breakfast foods provide key nutrients such as protein, iron, B vitamins, carbohydrates and fiber. Many traditional breakfast items are made with gluten-containing grains, especially wheat and barley. But not to worry-there are plenty of great gluten-free breakfast options in the chart below.

The chart includes examples of products from various companies. There are many more products available, especially baked items from gluten-free specialty bakeries across North America. The Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, RD, features over 3100 gluten-free products listed by company name, product name and package size and a directory of more than 270 American, Canadian and international companies. The book has a chapter on gluten-free specialty bakeries in North America. It also contains detailed information about the gluten-free diet including safe foods/ingredients and those to avoid; meal plans; recipes; cooking hints; substitutions; nutrition information and practical strategies for healthy gluten-free living and resources. See www.glutenfreediet.ca

Click here to see the chart with specific ideas about breakfast.

Here’s a recipe for Very Berry Breakfast Shake
http://www.befreeforme.com/ViewRecipe.aspx?RecipeID=586

The above post originally appeared in “Ask Shelley Case” at:
http://www.befreeforme.com/blog/?p=2487

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April 21, 2010

Gluten-Free Pasta

Just because you are on a gluten-free diet does not mean you have to say good-bye to pasta. There are many wonderful gluten-free pasta options on the market today that can be found in health food and grocery stores, online stores and direct from manufacturers.

A variety of grains, flours and starches are used to make gluten-free pasta - amaranth, buckwheat, corn, potato, quinoa, white rice, brown rice, wild rice, soy, mung bean flour and lupin flour. Some brands have added flax, psyllium, rice bran or prebiotics. Most gluten-free pasta is not enriched with vitamins and minerals like gluten-containing pasta. However a few brands enrich their products with iron and B vitamins (e.g., Deboles Gluten-Free Multigrain and Rice Plus with Flax, Pastato Fortified Potato Pasta).

Available in all kinds of shapes– ranging from angel hair, elbows, linguine, penne, spaghetti to lasagna and more, gluten-free pasta can be purchased in small quantities and bulk sizes.

Remember that some “wheat-free” pastas are made from kamut or spelt and are NOT gluten-free. Some brands of buckwheat pasta contain buckwheat flour AND wheat flour so that is not allowed.

In addition to plain gluten-free pasta, a number of companies make pasta & sauce mixes. And some offer pre-cooked heat and serve pasta that can be done in the microwave or on the stovetop.

Gluten-free pasta can be substituted for wheat pasta in most recipes. The texture and taste of gluten-free pasta varies from brand to brand so experiment until you find ones you like. Here are a few tips for cooking gluten-free pasta…

Use plenty of water- about 4 cups of water for every 8 ounces of pasta.

Add the pasta into boiling water with a drop of cooking oil. Stir frequently until it comes to a boil again to prevent sticking together.

Follow package directions closely. Each gluten-free grain cooks at different rates. Check pasta a few minutes before recommended cooking time. Don’t overcook gluten-free pasta and serve immediately- or it can go mushy!

Chilled left-over pasta clumps together so rinse briefly with hot water before using.

Here are some pasta recipes:

Pasta with Braised Peppers & Parmigiano Reggiano Cheese

Makes 4-6 servings
Ingredients

  • 1 Tablespoon olive oil
  • 2 cups red bell peppers, sliced
  • 1 cup yellow bell pepper, sliced
  • 1 cup orange bell pepper, sliced
  • 1-1/4 cups sliced onion
  • 2 garlic cloves, minced
  • 1 cup Chicken Stock
  • 1 Tablespoon tomato paste
  • 1-1/2 teaspoons fresh basil chopped
  • 1-1/2 teaspoons red wine vinegar
  • Salt and freshly ground black pepper to taste
  • 8 oz. gf fettucine
  • Fresh basil leaves for garnish (optional)
  • 3 Tablespoons Parmigiano-Reggiano cheese, grated

Directions
Heat the olive oil over medium heat. Add the bell peppers, onion and garlic; sauté for 15 minutes, stirring occasionally. Stir in the chicken stock and tomato paste. Bring mixture to a boil. Reduce heat and simmer for 30 minutes or until vegetables are soft. Stir in the basil, and red wine vinegar. Adjust seasonings to taste with salt and freshly ground black pepper.

While peppers are cooking, cook the pasta according to package directions. Drain. Add the pasta to the peppers and toss to coat. Adjust seasonings to taste with salt and freshly ground black pepper.

Divide pasta among 4 pasta bowls and sprinkle with Parmigiano-Reggiano cheese. Garnish with fresh basil if desired.

Tips: We used Tinkyada’s gf fettucine for the gf fettucine in this recipe. 

Fresh Tomato & Basil Pasta

Makes 2-3 main course servings.
Ingredients
  • 8 ounces gf angel hair pasta
  • 1 large garlic clove, minced
  • 1/4 teaspoon kosher salt
  • 2 ripe roma tomatoes, diced
  • 1 Tablespoon fresh basil, sliced thin
  • 1 Tablespoon good quality extra virgin olive oil
  • Salt and freshly ground black pepper
  • 1/4 cup parmigiano reggiano cheese, finely grated (optional)

Directions
Mince garlic and press with the back of a chef’s knife to smash. Add salt to garlic and continue to smash garlic until salt is mixed in. (This will remove the bitterness in the fresh garlic.)

Prepare pasta according to package directions. Drain.

Place cooked pasta in a large bowl. Toss with olive oil, garlic paste, tomatoes and basil. Adjust seasonings to taste with salt and freshly ground black pepper. (Optional) Sprinkle with finely grated parmigiano- reggiano. Serve.

This article originally appeared in the Good For You Column by Shelley Case at http://www.glutenfreeda.com/apr10-good-for-you.asp

 

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April 5, 2010

The Scoop on Gluten-Free Oats

Historically, oats were not allowed on a gluten-free diet for those with celiac disease. The avenin protein in oats was thought to cause the same reaction as the proteins in the gluten-containing grains wheat, rye and barley.  However, many studies over the past 15 years have revealed that moderate amounts of pure, uncontaminated oats are tolerated by the majority of individuals with celiac disease.  It should be noted that a small number of individuals with celiac disease may not tolerate pure, uncontaminated oats. The mechanism triggering this intolerance has not yet been identified. So it is important to check with your doctor and dietitian before adding pure, uncontaminated oats to your gluten-free diet.

To learn more about the safety of oats in celiac disease, read the extensive review by Health Canada.

Remember… Not all oats are gluten-free:
Many commercial oat products on the market are cross-contaminated with wheat, rye and/or barley during harvesting, transportation, storage, milling, processing and packaging. An American study by dietitian Tricia Thompson tested three brands of commercially available oats and found varying levels of gluten contamination. Similar results were reported in two other studies by Hernando and Gelinas. Cross contamination has been the major reason why most health professionals and celiac groups have not allowed oats on a gluten-free diet. Fortunately there are companies in the USA and Canada that produce pure, uncontaminated oats on dedicated fields with dedicated equipment and processed in dedicated gluten-free facilities. The major specialty gluten-free oat companies include:

In addition to the above producers, many companies are adding gluten-free oats to their products in items such as granola, snack bars, muffins and breads.  Look for the words on the package label - “gluten-free oats”, “pure, uncontaminated oats”, or “certified gluten-free oats”. Also, the Gluten-Free Certification Organization (GFCO) does certify a number of companies producing and/or including gluten-free oats in various products. The GFCO symbol will be located on the package. The Canadian Celiac Association will be launching a new certification program for pure, uncontaminated oats in early 2010. Products meeting the certification will have the trademark “PAVENA™” on the food label.
Authorities approve oats:
Many health professionals, celiac organizations, celiac research centers and other associations around the world allow consumption of moderate amounts of pure, uncontaminated oats. I have included a detailed listing of the position statements from these organizations in my book Gluten-Free Diet: A Comprehensive Resource Guide.
The Canadian Celiac Association Professional Advisory Board has developed guidelines for the introduction of pure, uncontaminated oats in the gluten-free diet for those with celiac disease.  

Oat’s nutritional value:
A nutritious whole grain, oats are a good source of protein, fiber, iron and B vitamins.  Oats contain two kinds of fiber- soluble and insoluble. The soluble fiber (ß-glucan) can help lower cholesterol and control blood glucose levels. Insoluble fiber promotes regular bowel movements and prevents constipation. As many gluten-free products are frequently made with refined flours and starches and are low in iron, B vitamins and dietary fiber, oats are a healthy addition to the diet.

Where to find Oat recipes:
Gluten-free oats are available as whole oat groats, oatmeal, oat flour and oat bran. They can be incorporated into many recipes. BeFreeForMe.com has many gluten-free oat recipes including Oatmeal M&M Cookies and Orange Oatmeal Granola Trail Mix. Cream Hill Estates also has a great recipe for Muesli Cereal.

The above post originally appeared in “Ask Shelley Case” at: http://www.befreeforme.com/blog/?p=2119

 

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March 31, 2010

Gluten-Free Baking Tips & Tricks

Baking with gluten-free ingredients can be both challenging… and fun! In order to make tasty and satisfying gluten-free baked products it is essential to learn how to use different types and combinations of flours, starches and other ingredients, as well as specific baking techniques in order to compensate for the lack of gluten. Here are a few general gluten-free baking tips:

General Gluten-Free Baking Tips:
Store gluten-free flours and starches in plastic airtight containers with wide and tightly fitting lids; and for optimum freshness keep them in the refrigerator or freezer. Allow the cold flour or starch to return to room temperature before using.

• Mark It: Label containers with the name of the item and date purchased.

• Measure it once… and twice: Measure flours and starches carefully. Inaccurate measurements can greatly affect the quality of gluten-free recipes because each flour and starch has very unique properties.

• Keep it loose: Loosely spoon the flour or starch into the measuring cup, leveling the top with the flat side of a knife. Never pack down the flour.

• Cook with sparkle: Use shiny, light-colored metal pans (gray not black). Products bake and brown more evenly in lighter colored pans than in dark pans, which can leave edges crisp and over-browned.

• Keep it low: When using glass baking pans and non-stick metal baking pans [gray not black), reduce oven temperature by 25 degrees F.

• Longer is better: Most gluten-free breads are better when baked at lower temperatures for longer periods of time. After the first 10- 15 minutes of baking, tent the bread with foil to prevent over –browning.

• Lows and highs: Baking is also affected by temperature and altitude. Slightly reduce the amount of liquid in recipe if baking at a higher altitude or on a very humid day. For baking at very low altitudes, slightly increase the amount of liquid.

• That’s the way the (gluten-free) bread crumbles: Gluten-free bread dough tends to be softer, stickier and more batter-like. If it is too heavy and dry, the bread tends to be too crumbly.

• Dust it with sweetness: When making a gluten-free chocolate cake or brownies, grease the pan and then “flour” the pan with cocoa.

 Texture Tips:

• Double it up: A combination of gluten-free flours and starches makes a better product than single flours.

• Leave it to leavening: Gluten-free baked products often require more leavening than products made with wheat due to the lack of gluten which is necessary to form an elastic dough and enables the product to rise.

• Crumbler fixers: It is important to use xanthan gum or guar gum in baked products in order to prevent crumbling. Add the gum to the dry ingredients as it does not mix with water. For every cup of gluten-free flour, use 1 teaspoon of gum for breads and ½-3/4 teaspoon for other baked goods.

• Gelatin to the rescue: Unflavored powdered gelatin also works as a binding agent and can prevent crumbling. If substituting gelatin for xanthan or guar gum, use twice as much gelatin. Soften the gelatin in half the water called for in the recipe before adding.

• (Butter)Milking it: Substituting buttermilk for the milk or water in recipes results in a lighter, more finely textured product. Carbonated beverages [not diet soft drinks) in place of water or milk can also result in a lighter-textured product (e.g., pancakes, cakes).

• Take the time: Let gluten-free dough sit at least 30 minutes at room temperature to soften. This results in a better-textured product

 Flavor Tips:

•  Spice it up: To improve the flavor of gluten-free baked products use more herbs, spices and flavorings (approximately 1/3 - ½ more than normal).

• Get cocoa, nutty & fruity too: Adding chocolate chips, nuts, fruits (e.g., applesauce, bananas) dried fruits (e.g., apricots, cranberries, raisins) can also improve the flavor.

• Hey Sweetie: Honey or molasses can provide more flavor than white sugar. You need to reduce the amount of liquid in the recipe if making this substitution. If a recipe calls for 1 cup of sugar, use 3/4 cup honey or molasses.

• Toast it: Most gluten-free breads taste better toasted or warm.

 Storage Tips:

• Seal it:  Baked products made with gluten-free flours have no preservatives, become stale quickly and are quite perishable. Wrap them tightly in plastic wrap and store in airtight plastic containers or self-seal plastic bags. If the product will not be eaten within one or two days, freeze to ensure minimum loss of moisture and flavor. For breads, it is best to thoroughly cool, slice and separate each slice with wax paper before bagging and freezing.

• Keep it moist: Placing baked products such as muffins in plastic bags when still warm can preserve moisture.

• Thaw Tips: Thaw frozen baked goods at room temperature instead of microwaving at full power; microwaving causes them to become rubbery and tough.

Note: Thanks to the following gluten-free culinary experts for some of the background information on gluten-free flours and starches, substitutions and many of the above baking tips:

Carol Fenster, PhD, President and Founder of Savory Palate, Inc., gluten-free publishing and consulting firm. Author of:
1000 Gluten-Free Recipes; Gluten-Free 101: Easy Basic Dishes without Wheat; Wheat-Free Recipes and Menus: Delicious, Healthful Eating for People with Food Sensitivities; Cooking Free: 220 Flavorful Recipes for People with Food Allergies and Multiple Food Sensitivities www.savorypalate.com

Connie Sarros, Author of gluten-free cookbooks and other resources:
Wheat-Free Gluten-Free Recipes for Special Diets; Wheat-Free Gluten-Free Cookbook for Kids and Busy Adults; Newly Diagnosed Survival Kit; Wheat-Free Gluten-Free Dessert Cookbook; Wheat-Free Gluten-Free Reduced Calorie Cookbook; All You Wanted to Know About Gluten-Free Cooking DVD
www.gfbooks.homestead.com

Donna Washburn, P.H.Ec. and Heather Butt, P.H.Ec., partners in Quality Professional Services, specializing in recipe development and bread machine baking. Authors of:
Complete Gluten-Free Cookbook; 125 Best Gluten-Free Recipes; The Best Gluten-Free Family Cookbook
www.bestbreadrecipes.com

The above post originally appeared in “Ask Shelley Case” at: http://www.befreeforme.com/blog/?p=1511 
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March 16, 2010

Celiac Disease & Lactose Intolerance

Celiac disease is an autoimmune disorder triggered by the consumption of gluten found in the grains wheat, rye and barley. The small intestinal villi (tiny finger-like projections) become inflamed and flattened (known as villous atrophy) due to the reaction to gluten. Malabsorption of various nutrients such as iron, folic acid, calcium and vitamin D can result. Fortunately, removing gluten from the diet will allow the villi to regenerate fairly quickly- often weeks to a few months. In some people with long-standing, undiagnosed celiac disease or in older individuals, it may take months to several years until the villi are completely healed. The most important factor is to follow a strict gluten-free diet for life.

The tips of the villi also contain enzymes such as lactase which is responsible for the digestion of lactose - a natural sugar found in milk and milk products. In some individuals with newly diagnosed celiac disease, especially those with major villous atrophy, the level of lactase is significantly reduced. This temporary lactose intolerance causes undigested lactose to pass through the intestinal tract, drawing fluid with it. It is then fermented by bacteria in the large intestine producing short-chain fatty acids and gases. Symptoms of lactose intolerance may include abdominal cramping, bloating, gas, nausea, headache and diarrhea. These symptoms can occur 15-30 minutes or as long as several hours after consuming foods with lactose.

The good news is that this temporary lactose intolerance often improves on the gluten-free diet alone. However, some people may also need to restrict or reduce lactose until the villi are completely healed and the lactase enzyme levels are restored to normal. This may take weeks to months depending on individual response. It should be noted that most individuals with lactose intolerance can digest small amounts of lactose.

Here are some options for those with lactose intolerance:

·        Lactose-reduced milk contains added lactase enzymes and about 99% of the naturally occurring lactose has been converted to simple, easily digested sugars. Some brands such as Lactaid and Dairy-Ease are available in refrigerated forms and Lacteeze is in shelf-stable and refrigerated forms. Lactose-reduced milk is slightly sweeter than regular milk but it has the same nutritional value and can be used in cooking and baking as well.

·        Lactase supplements can be taken just before meals or snacks that contain lactose. Lactaid makes caplets that can be swallowed or chewable tablets. Lacteeze brand has ultra-strength tablets. Lactase enzyme drops can be added to liquid dairy products. You need to pre-treat the milk at least 24 hours in advance to ensure the lactase breaks down the lactose. Lactaid and Lacteeze make these drops that are available in drug stores.

·        Non-dairy beverages made from nuts, potatoes, rice or soy do not contain any lactose. Look for brands that are gluten-free (do not contain any barley malt flavoring) and are enriched with calcium, vitamin D and other nutrients.

·        Yogurt is often tolerated by those with lactose intolerance. Although yogurt contains lactose, the lactase enzymes in the active cultures digest this lactose. Choose brands that contain “active” or “live” cultures.

·        Cheese, especially aged, natural cheese such as Cheddar, Swiss, Parmesan and Mozzarella are low in lactose. In these cheeses most of the lactose is removed with the whey and the small amount remaining is broken down during the aging process, therefore, most aged cheese are well tolerated.  However, processed cheese food and processed cheese spreads often contain added modified milk solids, therefore their lactose content may be higher than plain processed cheese. Light cheese products also contain modified milk solids that replace milk fat. They tend to be high in lactose.

·        Milk taken in small amounts (1/4-1/2 cup) at a time may be tolerated. Avoid drinking large amounts at once. Consume milk with meals or snacks but avoid drinking on an empty stomach. The higher the fat content in the milk, the slower it is digested and more easily tolerated. Whole milk may be better tolerated than low-fat or non-fat milk.

The above information was excerpted from Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, RD. See www.glutenfreediet.ca

The above post originally appeared in “Ask Shelley Case” at http://www.befreeforme.com/blog/?p=2288

 

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February 25, 2010

Do Spices, Herbs & Seasonings Contain Gluten?

A wide variety of spices and herbs are used in foods for flavoring purposes. American and Canadian food regulations differ in how they define the terms spices, herbs and seasonings. Here are some facts about the gluten-free status of these ingredients.

Spices, herbs and seeds do not contain gluten

Although anti-caking agents may sometimes be added to spices, it is often silicon dioxide, calcium silicate or sodium aluminum silica and NOT wheat flour or wheat starch. Some imitation black peppers contain other ingredients such as buckwheat hulls and ground rice in addition to black pepper. I have not found any companies using wheat as a filler in imitation pepper.

Seasonings may contain gluten

In general terms “seasonings” are a blend of flavoring agents (spices and/or herbs) which are often combined with a carrier agent such as salt, sugar, lactose, whey powder, starches or flours. The carrier agent in seasoning mixtures in gravy mixes, sauces and snack foods often contain wheat flour or wheat starch.

If a seasoning mixture/blend is sold separately as a bottled or packaged seasoning(e.g., Cajun Seasoning, Taco Seasoning Mix, etc.) the components of all the ingredients must be declared on the label. When a seasoning mixture is used in other foods it may only say “seasoning” on the label and not indicate its components. However in the USA, the FDA’s “Food Allergen Labeling and Consumer Protection Act” requires that all components of ingredients when used in other foods must be declared if they contain any of the top eight allergens (including wheat). So if wheat flour or wheat starch was used in a seasoning blend it would have to be listed as “seasoning (wheat flour or wheat starch)” or “seasoning” and at the end of the ingredient list “Contains Wheat”. Also, whenever the term “seasoning” is used in the ingredient statement of a meat or poultry product, its components must be identified as a sublist.

It should be noted that, in Canada, seasoning, spice or herb mixtures, when used as ingredients in other foods are exempt from a declaration of their components. Although it is not currently required by regulation, Health Canada strongly urges manufacturers to declare components of ingredients such as seasonings if they contain allergens or gluten sources. Fortunately many companies are voluntarily labeling the components of seasonings when used in other foods. Also, Health Canada has proposed new labeling regulations entitled “Schedule No 1220- Enhanced Labelling for Food Allergen and Gluten Sources and Added Sulphites” that would make it mandatory to declare allergen and gluten sources.

The Bottom Line

If gluten sources such as wheat flour or wheat starch are used in a seasoning mixture/blend, it must be declared on the label of products sold in the USA. Although it is not yet mandatory in Canada, most companies do declare the source of the seasoning blend if it contains an allergen or gluten source. However, if a food product in Canada lists “seasonings” on a food label it is recommended to contact the company to ask if wheat is used as the carrier agent.

The above information was adapted from Gluten-Free Diet: A Comprehensive Resource Guide, Revised and Expanded Edition by Shelley Case, RD. Case Nutrition Consulting Inc.
www.glutenfreediet.ca

 This post originally appeared in “Ask Shelley Case” at:  http://www.befreeforme.com/blog/?p=1950

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