23 RECIPES THAT ARE A BREEZE TO MAKE | EXPERTS WEIGH IN ON CELIAC RESEARCH

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7 WAYS TO RECOVER
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8 GLUTEN-FREE
MYTHS: BUSTED

CELIAC DISEASE
AUGUST 2019 IN WOMEN
The Na me Says It All.

Whole Fruit® Fruit Bars are made with chunks of

real fruit. It’s time to enjoy a treat without the guilt!
Available in a Variety of F lavors!
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MainMenu
JULY / AUGUST 2019

DE PAR TME NT S

4 EDITOR’S NOTE
F E AT U R E S RECIPES 6 MIX IT UP
News, tips, advice and
38 HEALING THE MIND AND BODY 20 MAKE IT IN MINUTES more
AFTER GLUTEN EXPOSURE
Tips to hasten recovery after
No-bake summer desserts
5 OFFICE HOURS
accidentally being 'glutened' 22 WHAT TO EAT NOW Cross-contamination
occuring in gluten-free
40 EXPERTS WEIGH IN ON Jamaican recipes for the grill medications
CELIAC DISEASE RESEARCH 26 NOT JUST GLUTEN FREE!
Three celiac disease experts 10 FAMILY MATTERS
Delectable dairy-free summer Gluten-free myths that
answer questions about celiac treats
management and where it's headed (still) persist

44 THE HIGH IMPACT OF 28 KIDS’ KITCHEN 14 GLUTEN-FREE TRAVEL

CELIAC DISEASE ON WOMEN Zoodles with seared scallops
Pack your appetite for
Among patients referred to a
celiac center, 71 percent of cases
30 COOKBOOK CORNER Pittsburgh, Pennsylvania
were women Dosa kitchen: recipes for India's
favorite street food
60 STUDY SESSIONS
Celiac remains largely
48 KETANGA FITNESS RETREATS 34 EAT SMART undiagnosed
Where wellness, travel and gluten-
free living meet Now trending: alternative
healthy fats 62 NEW FOR YOU
50 LET'S GET THIS BREAD Gluten-free picks for a
breezy, endless summer
Innovation leads to more gluten-
free bread offerings at the bakery
and in the bread aisle
64 COOKING CLASS
Assemble scrumptious
54 THE BENEFITS OF scones
ELIMINATION DIETS
Using elimination diets to hone in
on food sensitivites

56 Q&A WITH CALVIN EATON

GLUTEN-FREE CHEF
Adopting a gluten-free lifestyle can 21
be made simple with these tips
from chef and blogger Calvin Eaton
33
58 COOKING WITH SEA
VEGETABLES
Experiment with aquatic
algae dishes

64

´ NUTRITIONAL ANALYSIS
Nutritional analysis for recipes is created using
Food Processor SQL nutrition and fitness software
by ESHA. Recipes are analyzed per serving (unless
otherwise indicated) for calories, fat, cholesterol,
sodium, carbohydrates, fiber and protein. Nutrient
amounts are approximate due to variations in

58 brands, manufacturer, preparation and ingredient

substitutions. When ingredient choices are listed,
we use the first one. Nonspecific amounts, for
Cover image: Photograph copyright 2018 by Kristen Teig example “to taste,” and garnishes are not included.

glutenfreeliving.com 1
 Number 4/2019
July/August

Ann Whelan
FOUNDER
Lydia Goerner CORPORATE HEADQUARTERS
EDITOR Madavor Media, LLC
Diane Fennell 25 Braintree Hill Office Park | Suite 404
SENIOR DIGITAL EDITOR Braintree, MA | 02184
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Anna Sonnenberg
OPERATIONS
TRAVEL EDITOR Jason Pomerantz
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NEWS EDITOR
Alicia Roach
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DESIGN Cheyenne Corliss
SUPERVISOR, CLIENT SERVICES
Carolyn V. Marsden
ART DIRECTOR Tou Zong Her
SENIOR CLIENT SERVICES ASSOCIATE
Allyson Preble
GRAPHIC DESIGNER Aubrie Britto, Darren Cormier,
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CLIENT SERVICES
ADVISORY BOARD Amanda Joyce
ACCOUNTING DIRECTOR
ALESSIO FASANO, MD Tina McDermott
Center for Celiac Research, Massachusetts Hospital for ACCOUNTS PAYABLE ASSOCIATE
Children • Boston, MA
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MARILYN GRUNZWEIG GELLER, CEO ACCOUNTS RECEIVABLE ASSOCIATE
Celiac Disease Foundation, Los Angeles, CA
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Celiac Disease Center at Columbia University New
York, NY Renee Dextradeur
SENIOR DIRECTOR, DIGITAL PRODUCTS
IVOR DENNIS HILL, MD
David Glassman
Wake Forest University School of Medicine
WORDPRESS DEVELOPER
Winston-Salem, NC
Mike Decker
KAROLY HORVATH, MD, PHD SENIOR DIGITAL DESIGNER
Center for Pediatric Digestive Health and
Nutrition, Arnold Palmer Hospital for Children

FREE GUIDE Orlando, FL

SYLVIA HSU, MD
SALES & MARKETING
Stuart Crystal
Baylor College of Medicine • Houston,TX VP, MEDIA SOLUTIONS
JOSEPH MURRAY, MD Kathy Jones Rizzi
SENIOR MEDIA SOLUTIONS MANAGER
Celiac Disease Research Program and Clinic,
krizzi@madavor.com
Mayo Clinic • Rochester, MN
CLIENT SERVICES
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Children’s Hospital Los Angeles • Los Angeles, CA Andrew Yeum
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Medical Advisor, Celiac Disease Foundation and Gluten Tommy Goodale
Intolerance Group of North America; Medical Director MARKETING ASSOCIATE
of GIG Atlanta • Atlanta. GA Tim Doolan
DASCHA WEIR, MD SOCIAL MEDIA MANAGER
Celiac Disease Program
Anthony Buzzeo, Joanna Cassidy
Boston Children’s Hospital, Boston, MA
CONTENT MARKETING ASSOCIATES

DIETETIC ADVISORY BOARD EXECUTIVE

PAMELA CURETON, RD Jeffrey C. Wolk
CHAIRMAN & CHIEF EXECUTIVE OFFICER
Center for Celiac Research, Massachusetts
Hospital for Children • Boston, MA Peter Madden
CHIEF OPERATING OFFICER
NANCY PATIN FALINI, MA, RD
Robin Morse
Consulting Dietitian • West Chester, PA
SVP, SALES & MARKETING
AMY KELLER, MS, RDN, LD

dit e rra ne a n Diet ! Chair, Dietitians in Gluten Intolerance Group, Acad-

Courtney Whitaker
VP, BUSINESS OPERATIONS

Me voted as the
emy of Nutrition and Dietetics
CYNTHIA KUPPER, CRD NEWSSTAND DISTRIBUTION
Executive Director, Gluten Intolerance Group Seattle,WA
best diet of 2019 MARY KAY SHARRETT, MS, RD
WEEKLY RETAIL SERVICE
Clinical Dietitian Specialist • Columbus, OH In memory of Susan Fitzgerald, COO, 1966-2018

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 ggglutenfreeliving.com

Sizzling Summer Recipes

If you loved the recipes in this issue, find hundreds
KOVALOV ANATOLII/SHUTTERSTOCK, IRYNA MELNYK/SHUTTERSTOCK, RODICA CIORBA/SHUTTERSTOCK, OKSANA KUZMINA/SHUTTERSTOCK

more for all your summer barbecues. From crowd-

pleasing appetizers to mouthwatering main meals to
decadent desserts and bubbly, bright cocktails, you’ll
discover dishes to savor all season.

Not Just Gluten-Free Gluten-Free Kids News

If you or a loved one deals with more than one
dietary restriction, check out our Not Just Glu-
ten Free section, which includes expert advice,
product picks and fantastic recipes for those
who avoid dairy, meat, sugar, soy fish, nuts and
more in addition to living a gluten-free life.
It’s a better time than ever to be a gluten-
free kid. Find advice to help your child
thrive in today’s improved gluten-free
world, kid-friendly recipes to get the whole
family in the kitchen and inspiring stories of
gluten-free kids making an impact.
Stay up-to-date on the latest developments
and headlines in the gluten-free world. We
frequently share need-to-know informa-
tion to make sure readers are informed,
whether it’s about the new gluten-free Girl
Scout cookie or a celiac vaccine trial.

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glutenfreeliving.com 3
Editor’s Note

Dear
Readers,
The summer months are upon us at last! It’s time
for road trips with the windows rolled down,
firing up the grill to get experimental, and hitting
the trail with a picnic basket stuffed with gluten-
free goodies.
As you look ahead to a summer full of adven-
tures, we have assembled a guide to help you get
the most out of the next few months. As your
kitchen may be sizzling, we have plenty of ways for
you to stay cool. Mouthwatering Jamaican-inspired
recipes on the grill (page 22), breezy dairy-free pic-
nic basket foods (page 26) and refreshing, no-bake
desserts (page 20) will make sure you are well fed
this summer without breaking a sweat.
If you’re itching to travel, consider a trip to
Pittsburgh to enjoy all the amazing gluten-free eats
there (page 14) or even head to a fitness retreat to
focus deeply on wellness and exercise (page 48).
Even though school’s out, make sure to expand
your mind and stay in touch with the latest celiac
disease and gluten research, including gluten-free
diet myths (page 10), the impact of celiac disease
on women (page 44) and the current state of
gluten-free bread in the U.S. (page 50). If you do
accidentally ingest gluten, we have tips to help you
recover quickly (page 38) so you won’t spend your
summer curled up on the couch (unless it’s by
choice, with a new Netflix season and an ice-cold
fruit smoothie spiked with rum— see page 26).
Whatever these sultry, sun-baked months have
in store, I hope this bright issue of Gluten-Free
Living inspires you to try something new, take time
for self-care and relaxation this summer, and make
lifelong memories along the way.
Be well, and don’t forget to wear sunscreen!

Best,

LYDIA GOERNER
EDITOR

4 Gluten-Free Living July/August 2019

 OfficeHours
Cross-contamination possibility
in gluten-free medications
BY STEVE PLOGSTED

Steve Plogsted, a
pharmacist at Na-
tionwide Children’s
Hospital in Columbus,
Ohio, is an expert on
gluten in medications.
His website, gluten-
freedrugs.com, is widely
recognized as the most reliable source of
information on gluten-free prescription and
over-the-counter drugs. Have a question
about gluten and medications? Send it to
glutenfreedrugs@gmail.com.

Q I was receiving a prescription

generic medication and was
having no problems with it. With
my last refill, I received another
company’s brand. After taking the
medication for a couple of doses,
it felt as though I received some
gluten. I checked with the drug
manufacturer and was told that
they do not use any gluten in the
manufacturing of that medication.
Both my previous brand and the
current brand have similar fillers,
including some cornstarch. Is it
possible that there was some cross-
contamination that occurred in the
new drug?
available for food, you can see that even
guaranteed gluten-free food could have
levels of gluten high enough to cause an
Q Besides my celiac disease,
I also have a lactose
intolerance. Is there lactose in
unwanted reaction. Since your medica- prescription medications?
tion contained cornstarch, there is a
small chance of gluten contamination.
Products that contain no grain deriva-
tives lower that chance even further.
A Lactose is commonly used as a
filler in many drug products. The
amount depends on both the type of
the drugs and the size of the tablet or
Q What kind of precautions
do drug companies employ
to minimize the chance of cross-
capsule. Larger-sized drug products could
easily have as much as 120 mg per tablet,
the same amount of lactose as in ap-

A There is no standard for gluten

levels in medications like there is
in food. If a drug company did test its
products, the lowest level of detection
is 3 parts per million (ppm), and it is
contamination when manufacturing
their medications?
proximately 2 ounces of cheddar cheese.
If you don’t have issues with low levels of
lactose-containing foods, you are unlikely
A There are several engineering
controls that drug manufactur-
to have any issues.

known that people can adversely react

to gluten with levels as low as 1 ppm. As
you are aware, the standard for the food
industry is <20 ppm. The Food and Drug
Administration (FDA) has stated that
wheat, barley or rye are rarely, if ever,
used in drug products. It has further
stated that if any cross-contamination
KENISHIROTIE/SHUTTERSTOCK
ers employ, and these apply to drugs
manufactured both in the United
States and manufacturing facilities in
Q Are there any drug companies
that guarantee that their drugs
are gluten free?
foreign countries that sell their drugs
in the U.S. market. They are required
to employ systems that minimize the
degree of cross-contamination, with
A Since there is no definition for
gluten free in a drug product,
companies cannot actually guarantee
building and facilities designed so that that their products are gluten free. There

did occur, it would likely be undetect-
able. Does this mean that there was
no gluten in the new medication? The
answer is no; there could be a miniscule
amount, and there would be no way to
detect that small amount. When you
compare this information to what is
the operations performed within do
not contribute to an actual or potential
contamination. These pharmaceutical
drug manufacturers have very defined
cleaning procedures that remove any
contaminants between batch runs to
ensure quality.
are a number of companies that only use
fillers that are bought from companies
that don’t use any gluten in the manu-
facturing of their fillers, and the drug
companies themselves don’t use any
manufacturing processes that will add
known gluten to their final product.

glutenfreeliving.com 5
Mix it up
NEWS, TIPS, REVIEWS, ADVICE AND MORE BY JENNIFER HARRIS
MENU TIPS
Page 8

Gluten-free food trucks, It takes a special breed of individual

to run a food truck. Seriously! These

cideries and breweries to culinary rock stars must like working

in confined spaces and sweating their
butts off to deliver gluten-free cuisine
visit on vacation and a big ole’ smile with every order.
They create an experience where
As the number of dedicated gluten-free the fruit), where they source raw it is normal to drool over the
bakeries, cafes and restaurants continues ingredients, how they come aromas wafting from within
to grow, so do the number of food up with their flavors, and while standing in line with
trucks, cideries and breweries. By our more. Take a seat in their complete and oddly festive
count, there are 16 dedicated gluten- tasting rooms to enjoy a strangers. Struggling to eat
free food trucks and 17 breweries and flight of core and seasonal and keep your clothing
cideries in the United States, for a total offerings. And some places clean is par for the course.
of 33 establishments serving up inspired offer a menu of lite bites or And there are never
cuisine and tasty beverages worthy of a gourmet cuisine and desserts enough napkins.
leisurely visit. designed to pair with the cidery If your travels take you to any
Schedule time to go on a tour of or brewery creations. Keep in mind of these 19 states, consider checking out
a gluten-free brewery or cidery to that not all the menus feature dedicated their dedicated cideries, breweries and
learn all about the production process, gluten-free cuisine, but they have plenty food trucks.
how cider gets its flavor (it isn’t from of gluten-free options. Happy and safe travels!
Cidery Brewery Food Trucks
Arizona Mama Jim’s Gluten Free Kitchen, Phoenix
California The Bakery Truck, Los Angeles
Colorado Holidaily Brewing Co., Golden Quiero Arepas, Denver
Florida Baja Boys Grill, Sarasota
Georgia Treehorn Cider, Atlanta Alkaline Junkie, Atlanta
Urban Tree Cidery, Atlanta Fry Guy, Atlanta
Idaho Longdrop Cider House, Boise
Illinois The Northman Cider Bar, Chicago CheSa's Gluten Tootin’ Free Food Truck
Kansas Against the Grain LLC, Wichita
Maine Heard Food Truck, Bath

ALEKSANDRA NOVAKOVIC/SHUTTERSTOCK, DELICES/SHUTTERSTOCK

Minnesota Burning Brothers Brewing, St. Paul Free Indeed Food, Minneapolis
New York Finger Lakes Cider House, Interlaken
North Carolina Urban Orchard Cider Co.,
Asheville (2 locations)
Oklahoma New Era: Fine Fermentations, Tulsa
Oregon Ground Breaker Brewing & Elegant Elephant Baking Co., Eugene
Gastropub, Portland GF Chef, Portland
Bierly Brewing, McMinnville
Moonshrimp Brewing, Portland
Pennsylvania Aurochs Brewing Co., Emsworth Fox & Son Fancy Corn
Dog (coming soon)
Texas Bishop Cidercade, Dallas
Virginia GF Sugar Shack Donut Truck, Richmond
Washington Ghostfish Brewing Company, Seattle I Love My GFF, Seattle
Wisconsin ALT Brewing, Madison

6 Gluten-Free Living July/August 2019

 to your line of delicious hot
pockets. Available in three
flavor combinations—egg,
cheeze and ham; egg, cheeze
and bacon; and egg and
cheeze—they have all the
taste and nutrition they need
wrapped in a savory Paleo
crust. Breakfast on the go is
only a delicious snap away.
Cauliflower has made its way to breakfast with the
introduction of Purely Elizabeth’s new Cauli Hot Cereal.
Speedy, satisfying Made with a base of diced and freeze-dried cauliflower, it
is prepared just like instant oatmeal and is ready in under

breakfasts for busy
mornings
Busy summer mornings can leave little time for
preparing a home-cooked breakfast. But fear not,
because we are sharing some new breakfast options
that embody convenience at its finest. Not only are they
ready in minutes, but also they contain enough whole
grains and protein to get kids through the morning and
keep them energized until lunch.
two minutes. Available in Cinnamon Almond and Strawberry
Hazelnut, a serving contains around 8 grams of protein,
includes almond protein powder, and is sweetened with
coconut sugar. Move over, oatmeal!
The new plant-based Fiesta and Breakfast burritos from
Udi’s Gluten Free combine their proprietary egg-style
scramble with vegan beef crumbles or black beans, potatoes
and cheddar-style shreds for a sweet or savory way to start
the day. With just the right touch of Canadian maple syrup,
the Breakfast burrito is sweet and savory. We love the heat
of the jalapeno peppers, sautéed onion and poblano salsa in
the Fiesta burrito. Just heat and eat on the way out.

Take a bite out of breakfast

with these creations.
Say hello to Amy’s
Kitchen’s new Classic
Breakfast Burritos made with
organic and vegan ingredients.
Inspired by recipes from Amy’s Drive Thru, the
plant-based burrito stuffs a gluten-free tortilla full of
spinach, mushrooms, red potatoes, tomatoes, tofu and
housemade salsa. And there is organic vegan sour cream WHAT MAKES OUR
and vegan “cheese” in it, too. This breakfast burrito is a
great source of protein and fiber, and in just minutes it KITS DINO-MITE?
Our sensitive test kit quickly detects
goes from freezer to microwave to stomach. gluten down to 10 ppm in food samples.
Made with purity protocol oats, the new Fruit and
Get yours at ezgluten.com
Oat Breakfast Ovals
from Enjoy Life Foods
pair whole grains with
traditional breakfast fruits
and spices to create a
wholesome, portable
and craveable breakfast.
Soft and tender, these
nut-free and vegan ovals
are available in Apple
Cinnamon, Berry Medley,
Chocolate Chip Banana and Maple Fig. And it doesn’t
hurt that they taste just like cookies. Seriously. Just.
Like. Cookies.
Thank you, Mikey’s, for adding breakfast varieties
Mix it up
Gluten-free menu do’s and don’ts
ADVICE TO ESTABLISHMENTS FOR CREATING A SAFE, NO-FUSS GLUTEN-FREE MENU
Whether it is by choice or for medical
reasons, the number of people dining
gluten free continues to grow.Those with
a wheat allergy, celiac disease or non-celiac
gluten sensitivity will be dining this way for
life, so care should be taken to not only
accommodate but also make these diners
feel included and welcomed. When it
comes to communicating your gluten-free
options, there are two paths to consider:
offering a separate gluten-free menu or
“marking up” the regular menu.
I am a fan of creating a separate gluten-
free menu for several reasons. A dedicated
menu instills a level of confidence that
no amount of lip-service can establish.
This dedicated menu says “these are
the gluten-free options we prepare
consistently and safely, so order away.”
Having a dedicated menu allows the back
of the house to get familiar by preparing
these dishes following a set of established
safe-handling procedures. It also speeds up
the ordering process considerably, which is
paramount in any restaurant.
Marking up a menu can lead to
confusion during ordering. I have seen
menus marked with “GFA” for gluten-
free available and “MFG,” meaning an
item can be prepared gluten friendly with
modification. Well, what does that mean?
What changes are you making and/or
what ingredients are being substituted?
These designations are confusing and
require further explanation, which slows
down ordering.
Once you decide what type of gluten-
free menu works for your business, you also
need to know what information should
be included on it. Here are my top tips for
creating a separate gluten-free menu:
gg Only include items made by
following safe-handling procedures:
Seasonal dishes or specials can be
8 Gluten-Free Living July/August 2019
addressed separately, but the core items
on the menu should always be gluten
free without any replacements necessary.
gg Provide item descriptions: I
can't tell you how many times I have
run across a gluten-free menu that only
lists dish names, omitting a thorough
description of what is included with the
dish. This omission forces customers to
cross-reference the regular menu, which
prolongs the decision-making process.
gg Include pricing: Include pricing
for each item so customers don't have
to cross-reference the regular menu. And
include upcharges for gluten-free bread,
bun, pizza crust, pasta, etc.
gg Include the manufacturer of
gluten-free substitute products:
If you are providing gluten-free buns
for burgers, list the name of the
manufacturer on the menu. People who
avoid gluten often avoid other allergens
like dairy and soy. If you list the name of
the manufacturer, such as Udi’s Gluten
Free, that consumer now knows the buns
are free of dairy, soy and nuts.
gg Include a disclaimer: Unless you
have a dedicated gluten-free kitchen, a
disclaimer needs to inform the diner that
their gluten-free meal is prepared in a
shared kitchen and cross-contact with
gluten-containing ingredients can occur.
gg Post the menu online: Diners
with food allergies/intolerance research a
restaurant before deciding to head over
for a meal. Why? Because they need to
see what gluten-free options are available.
Simplify the process by showing them
what you can safely provide.
Here are some do's/don'ts for marking
up the regular menu:
gg Don't use a wheat shaft to
denote gluten-free items: Using a
wheat shaft is like saying these dishes
contain wheat, instead of saying these
dishes are gluten free.
gg Do use a “gf” or “GF” symbol
next to each qualifying dish: These
symbols are commonly used by many
restaurants and help guide consumers
through the menu quickly.
gg Don't include fried items
unless they are prepared in a
dedicated fryer: Residue from the
wheat-based products can attach to
gluten-free ingredients cooked in a
shared fryer, rendering them unsafe.
gg Do including ordering
instructions if any part of the dish
needs to be modified: List ordering
instructions in parentheses next to an
item (e.g. “vegetables should be ordered
without seasoning”).
gg Do include upcharges: If you are
providing gluten-free bread, bun or pizza
crust, then disclose the upcharge next to
the item (e.g. “gluten-free hamburger bun
$1.50 extra”).
gg Don't be vague: If an item can
be modified to be gluten free, then tell
the diner how this will occur. If the dish
is normally served over pasta, indicate if
it will come with gluten-free pasta, or if
you are substituting another grain (e.g.
“gluten-free pasta, or substitute rice”).
gg Do include a disclaimer: The
disclaimer should inform the diner that
their gluten-free meal is prepared in a
shared kitchen and cross-contamination
could occur despite following safe
VASYA KOBELEV/SHUTTERSTOCK
handling protocols.
Creating gluten-free menus by
following a process that includes the
needs of gluten-free diners will keep the
ordering process seamless and ensure
them that gluten-free orders are taken
seriously and prepared safely.
 Summer snacks for busy kids
“Mom, I’m hungry” are the first words
out of my daughter’s mouth after a
busy summer day of swimming, playing
with friends, riding her bike and more.
She normally heads right to the pantry,
but if I have something hot waiting, she
will devour it, no questions asked. The
trick to filling up a teenager, I think, is
to get it right the first time, or they will
be right back at the refrigerator eating
you out of house and home.
Here are some kid-approved,
protein-filled snacks that only take
minutes to prepare, taste fabulous, and
will fill them up until it’s dinner time.
Brazi Bites has expanded its line of
Latin-inspired cheese bread to include
empanadas in four flavors (chicken
and cheese, beef and bean) with two
vegetarian options (black bean and
EKLER/SHUTTERSTOCK
cheddar and chickpea veggie). Set out
a plate of these savory treats wrapped
in a light, flaky dough, and watch them
disappear. Hopefully the 7 grams of
protein per serving will keep your kids
full for a while. Add in some of the
company’s new cinnamon churros to
end snack time on a sweet note.
Afternoons are a great time to
chow down on ramen, and Pamela’s
Products has outdone itself with its
spicy beef, savory chicken and very
veggie selection of ramen. Such an
effortless solution to satisfying teenage
hunger, these meals in a cup are ready
in just minutes with a flavor guaranteed
to impress “difficult-to-please” beings.
Treat the teenagers with a trip to
Switzerland (without the jet lag) by
serving Swiss Rosti’s stuffed potato
snacks. Savory fillings are enrobed in a
blend of potatoes, sweet potatoes and
root vegetables and bake up crispy on the
outside and tender on the inside. Each
bite is filled with veggies, but your kids will
be too busy licking the cheesy goodness
off their fingers to notice. Choose from
swiss raclette, chili cheese, baked potato,
fig and goat cheese, and curry lentil.
New flavors bacon jalapeno poppers,
all American (bacon cheeseburger) and
croque monsieur (black forest ham with
gruyere cheese) are launching soon!
The globally inspired Tribali Foods
mini sliders and patties made with
whole ingredients create a satisfying
snack, even for teenagers. Using only
grass-fed, humanely raised, free-
range, wild-caught, and antibiotic- and
hormone-free meats combined with
fresh herbs, spices and vegetables, they
offer a full-flavored protein-packed
snack. The pork and sage and chicken
and apple mini patties are most popular,
followed closely by the Mediterranean-
style beef, chipotle chicken and umami
beef patties. Serve a variety with a side
of hummus (or your children’s favorite
sauce) for dipping, and they won’t miss
a carb-laden bun.
Family Matters
If you’ve been eating gluten free
for many years, you may feel
very confident in your ability to
avoid foods that make you sick.
Still, you may hear an occasional
piece of information that makes
you question what you know. It
might be from a well-meaning
friend or family member, or some-
thing you see on social media.
10 Gluten-Free Living July/August 2019
If you dig further, you might
get more confused as you
sift through blog comments and
online forums. Despite all the
ALEX_BOND/SHUTTERSTOCK
research around the gluten-free
diet over the last few years, sig-
nificant misinformation remains.
Let’s set the record straight on
some of the most popular myths
that persist.
 D
MS , R DN, L
R,
MY KELLE
BY A
MYTH 1: THE GLUTEN-FREE DIET WILL
LEAD TO WEIGHT LOSS.
Despite social media and celebrity testimonials, there
is no scientific evidence that the gluten-free diet alone
leads to weight loss. According to Lori Welstead, MS,
RDN, LD, nutrition advisor at the University of Chicago
Celiac Disease Center, weight gain once going gluten-
free is extremely common. “At every initial visit with a
new patient with celiac disease, I make sure they know
that they may gain weight on the gluten-free diet for
a variety of reasons,” she said. “Weight gain can occur
in patients who have celiac disease because their villi,
which is the carpet of hairs lining the intestine that
are responsible for absorbing nutrients and enzymes
to break down certain foods, that have been blunted,
or flattened, are now ‘fluffed back up’ and normally
absorbing nutrients.”
This results in unwanted pounds for many of her
patients, who previously were able to eat “whatever they
wanted” without gaining significant weight, she said.
Welstead said the quality of gluten-free processed
foods may play a role, noting, “Gluten means ‘glue’ in
Latin; it is the protein portion of wheat, barley and rye,
but it also provides the flaky, fluffy, crunchy and crispy
textures in foods.” To improve the taste and mouthfeel
of gluten-free products, manufacturers often turn to ad-
ditional fat and sugar as a replacement. “Unfortunately,
many gluten-free processed foods, including anything
from cookies and crackers to bread, often contain more
carbohydrates and fat than gluten-containing foods,”
warned Welstead.
Finally, adapting to a strict, lifelong diet can increase
emotional eating, said Welstead. “It’s not easy, and many
feel overwhelmed, anxious and depressed. This may
glutenfreeliving.com 11
 lead to ‘treating yourself ’ more often with high-calorie
gluten-free foods.” Welstead admits that even she wasn’t
immune: “Personally, when I was first diagnosed, I
was guilty of this. Because I was mourning my favorite
gluten-containing foods, I would find myself randomly
purchasing cookies, crackers and other items that I
wouldn’t have eaten prior to diagnosis.” Welstead dis-
cusses potential weight gain with her patients not to
discourage them, she said, but to arm them with the
knowledge of how to deal with it. She shares some of
her best tips in "Knowledge is Power" below.
knowledge
knowledge is
is power:
power:
Weight gain on the
gluten-free diet
Lori Welstead, MS, RDN, LD, registered dietitian and nutrition
advisor at the University of Chicago Celiac Disease Center,
shares these tips for managing weight gain while eating
gluten-free.
• Find the balance. Instead of trying to find replacements for all
your favorite gluten-containing foods, Welstead recommends a
more moderate approach. “Although I still enjoy trying all the new
gluten-free foods out there and treating myself, I don’t at every
meal and snack.”
• Think naturally gluten free whenever possible. “Aim for a less-
processed gluten-free diet; load up on naturally gluten-free foods,
such as fish, lean meat, poultry, fruits, vegetables, beans, nuts, seeds
and dairy (if tolerated).”
• Get moving! Aim for about 30 minutes a day, five days a week of
moderate-intensity exercise, such as brisk walking.
• Think benefits beyond the scale. Improved fitness and healthier
eating can improve your quality of life long-term, even without
losing weight.
MYTH 2: MANUFACTURERS
“HIDE” GLUTEN UNDER NATURAL
FLAVORINGS OR INGREDIENTS SUCH AS
CARAMEL COLORING.
“Consumers should not worry about the ingredient ‘nat-
ural flavoring’ in a labeled gluten-free food,” said Tricia
Thompson, MS, RD, founder of the independent testing
organization Gluten Free Watchdog, LLC. Thompson
said that natural flavoring can be derived from wheat,
but in FDA-regulated foods, this wheat would have to
be declared in the ingredients list or “Contains” state-
ment. “If natural flavoring contains barley protein or
rye, these might not be declared in the ingredients list,”
she said. “That said, flavoring containing barley protein
will most likely be declared in the ingredients list as malt
12 Gluten-Free Living July/August 2019
flavoring and malt extract.”
While USDA-regulated foods do not fall under the
labeling jurisdiction of the FDA’s gluten-free labeling
rule, the USDA does say ingredients containing pro-
tein, such as gluten, can’t be included under the name
“flavoring,” noted Thompson. “They must be declared
in the ingredients list by their common or usual name,
such as malt.”
The fear of hidden gluten in caramel coloring also
persists, but it shouldn’t, said Thompson. Caramel color-
ing is the world’s most widely used food colorant, and
the myth that it contains gluten likely stems from the
fact that it can be made from wheat, but this is rare. Just
like natural flavorings, however, if caramel coloring was
derived from wheat, it would be noted in the ingredients
list or “Contains” statement. In the U.S., however, most
caramel coloring is derived from corn. According to the
website for Sethness Caramel Color, a worldwide caramel
coloring manufacturer, its coloring is made from corn
syrup or sugar and is gluten free.
Even if the starting material was wheat, experts agree
that the final product would be unlikely to contain gluten
because it is so highly processed. This led the European
Union to permanently exclude caramel coloring, as well
as maltodextrin and wheat-based glucose syrup, from
allergen labeling.
MYTH 3: SOURDOUGH BREAD IS SAFE
FOR PEOPLE WITH CELIAC DISEASE.
“The belief that sourdough wheat breads that undergo
long fermentations are safe for people with celiac disease
and other gluten-related disorders stems in part from
a misread of studies on wheat flour hydrolyzed under
laboratory conditions,” said Thompson. “One such study
found that wheat flour fermented with sourdough lac-
tobacilli reduced the inactive gluten content of wheat
flour to under 2,500 parts per million.”
This is compared to wheat flour that comes in at
approximately 100,000 parts per million of gluten. “In
that same study, wheat flour fermented with sourdough
lactobacilli and fungal proteases decreased the intact
gluten content to under 10 parts per million.”
Unfortunately, Thompson said, this has led some
artisanal bakers to claim and advertise that their sour-
dough bread is safe for consumption by people with
celiac disease and other gluten-related disorders. “Sour-
dough wheat bread made in an artisanal bakery is not
using hydrolyzed wheat flour to make their bread,” she
said. “Commercially available products that were not
produced in a lab are testing upwards of 100,000 parts
per million gluten.”
MYTH 4: IT IS NECESSARY TO LOOK FOR
A GLUTEN-FREE LABEL ON ALL FOODS
THAT YOU EAT.
While the FDA’s gluten-free labeling rule states that
manufacturers may choose to use a gluten-free label on
 foods or beverages such as grapefruit or bottled water,
it does not mean you need to limit yourself to only
foods labeled gluten free. Other examples of naturally
gluten-free foods that do not need a gluten-free label
include fresh fruits and vegetables; canned or frozen
fruits and vegetables without sauces; plain meats, pork,
fish or poultry (without broth); plain dairy products;
and beverages such as water, soda or fruit juice.
The only exception to the naturally gluten-free status
are grains and lentils, said Thompson. “Naturally gluten-
free grains and products made from them should be
labeled gluten free,” she said. “There is simply too great
a chance for cross-contact with wheat or barley to take
the chance on grains or flours not labeled gluten-free.”
Thompson also advises that whenever possible, lentils
should be labeled gluten-free. This, too, is because of
cross-contact concerns.
BUSTED: OTHER MYTHS THAT JUST
WON’T GO AWAY
Strawberries might contain gluten if they are exposed
to straw in the fields. “I have been in the strawberry
123OBJECT/SHUTTERSTOCK
industry for more than 25 years and never heard this
myth,” said Kevin Schooley, executive director of the
North American Strawberry Growers Association.
“Straw does not store gluten, and any dust that might
be on straw from harvesting the grain would be washed
away by rain or other precipitation. Most straw is used
to protect berries over winter, so there would be lots
of opportunities for any possible minute quantity to be
washed off. The majority of strawberries likely never
even come in contact with the straw.”
Envelope glue contains wheat/gluten. According
to the Envelope Manufacturers Association’s website,
“remoistenable adhesives are derived from cornstarch
and do not contain wheat or rye gluten.” The U.S. Postal
Service sells only adhesive postage now, so you don’t
even have to lick the stamp.
Foods labeled gluten free still contain significant
amounts of gluten. The FDA’s gluten-free labeling rule
allowing < 20 ppm gluten in foods labeled gluten-free
does not mean that the vast majority of foods contain
anywhere close to that amount. “Ninety-six percent of
foods tested through Gluten Free Watchdog test below
20 parts per million of gluten,” said Thompson, “while
87 percent of those tested below 5 ppm.”
Monosodium glutamate (MSG) contains gluten.
Some people complain of physical symptoms such as
nausea or headaches, after eating foods that contain
MSG; however, this is not a reaction to gluten. Inter-
estingly, MSG used to be derived from wheat gluten,
but this has not been the case since the 1960s. Now,
it’s made from the fermentation of certain sugars and
starches, such as beet sugar, sugar cane, tapioca starch
and cornstarch. Rest assured that on the off chance it
was made from wheat, it would be required to be on the
food label of an FDA-regulated product, either in the
ingredients list or “Contains” statement. GF
glutenfreeliving.com 13
Gluten-Free Travel
Pack your appetite for

Pittsburgh,
Pennsylvania
The City of Bridges is stuffed with hearty dishes,
cozy bakeries and family-friendly cideries
BY ANNA SONNENBERG

MANDRITOIU/SHUTTESRTOCK

14 Gluten-Free Living July/August 2019

H
ot dogs, grilled cheese, po-
tato dumplings, doughnuts
and hand-crafted cider: As
I compiled my must-eat list for Pitts-
burgh, I couldn’t wait for the comfort
food feast that lay ahead. While I aim to
eat healthy at home, I always look forward
to indulging in gluten-free goodies while
on vacation.
It’s true that the City of Bridges doesn’t
have a gluten-free reputation as well-known
as that of Chicago, Portland or New York
City. But as I ate my way through Pitts-
burgh, I quickly found that it takes the cake
in terms of hearty dishes, cozy bakeries,
family-friendly cideries and welcoming
locals who want to make sure you have an
incredible time in their city. Tag along on
my gluten-free tour of Pittsburgh — and
don’t forget to pack your appetite.

TAKE IN THE VIEWS FROM

DOWNTOWN PITTSBURGH
Many cities have distinctive skylines, but few
feature quite as many bridges as Pittsburgh’s
does. Thanks to its location at the confluence
of the Allegheny, Monongahela and Ohio riv-
ers, the Pittsburgh region is home to over 400
bridges that connect the area’s vibrant neigh-
borhoods to one another.
Getting a glimpse of some of these bridges
is essential during any trip to Pittsburgh,
especially if it’s your first time in town.
For an aerial view, hop aboard the historic
Duquesne Incline, a funicular that’s been
transporting passengers up the steep banks
of the Ohio River for over 150 years. If you’d
rather take in the views from the water’s
edge, head to Point State Park. Conveniently
located at the rivers’ confluence in down-
town Pittsburgh, this triangular destination
makes for the perfect spot to marvel at the
city views, snap some photos and brush up
on local history.
After getting the perfect shot, fuel up for
more sightseeing at The Yard in nearby Mar-
ket Square. A lively gastropub with a locally
inspired menu, The Yard has some of the
best gluten-free grilled cheese sandwiches
you’ll find anywhere. Ordering grilled or
toasted sandwiches can be dicey at some
venues, but at The Yard, the kitchen staff
prepare gluten-free orders on separate trays
to avoid cross-contact from grills or sand-
wich presses.
Whether you stack on the good stuff with
the four-cheese Simple Jack or add some
bite with my pick, the basil- and balsamic-
drizzled Cheesy Capresey, these sandwiches
are sure to keep you going all afternoon.

glutenfreeliving.com 15
 Want fries with that? The Yard in Market Square
has a shared fryer, making fries off-limits for
those with celiac. But The Yard in Pittsburgh’s
Shadyside neighborhood prepares chips and fries
in a dedicated fryer, making that location worthy
of a special trip, too.
Before you leave the downtown area, however,
take a walk or short drive over the picturesque
Roberto Clemente Bridge and take your pick from
the countless attractions across the Allegheny Threadbare Cider House & Meadery

Gluten Free Goat Apteka Franktuary

River. From soaking up the views at Allegheny

Landing and spotting brightly colored birds at the The Yard
National Aviary to scoping out cutting-edge exhi-
bitions at The Andy Warhol Museum and trying
out hands-on activities at the Carnegie Science
Center, downtown Pittsburgh has so much to offer.

GET HIP IN GARFIELD AND SPIN

THROUGH SQUIRREL HILL
Pittsburgh is packed with activities for all ages,
but you won’t find all of them on the city’s well-
worn tourist trail. To see a hipper side of the City
of Bridges, take some time to tour the Garfield
or Squirrel Hill neighborhoods tucked away near
Carnegie Mellon University.
Nestled amid art galleries, yoga studios and
tea shops in funky Garfield, Gluten Free Goat
Bakery and Café welcomes gluten-free and
plant-based diners alike. Owner Jeanette Har-
ris opened this sunny spot in early 2017 after
perfecting her gluten-free donut recipe and
building a fan base devoted to her sweet and
savory baked goods. Free Goat’s aim to be inclusive, no ery and café, I particularly enjoyed
Since Jeanette has celiac, a completely gluten- matter your dietary restrictions the popular weekend brunch here.
free menu is a top priority here. Yet she estimates or preferences. From the gorgeously green falafel
that about 95 percent of the items that the bakery Although breakfast, lunch and din- waffle to the sweet French toast and
and café offers are also vegan, a nod to Gluten ner are all great times to visit the bak- the mouthwatering vegan benedict,

16 Gluten-Free Living July/August 2019


the brunch menu is filled with tasty op-
tions. Save room for something sweet like
a meringue tart, Swiss roll or the pop tart
of the week. In the summer, the bakery’s
housemade ice cream sandwiches offer
an extra-special treat.
For comfort food with an Eastern Eu-
ropean edge, set your sights Gluten Free
Goat’s neighbor, Apteka. When open-
ing this buzzworthy spot, co-chefs and
c o - ow n e r s
Kate Lasky
and Tomasz
Skowronski
were eager
to put a new
spin on the
classic meat
and potato
dishes that
have long
been popular
in Pittsburgh
and across
the Rust Belt.
Here, every
dish is plant-
based, and
Apteka turns
out flavor-
ful, veggie-
packed versions of Central and Eastern
European dishes like potato dumpling
and stuffed cabbage.
Apteka’s menu changes seasonally,
taking full advantage of fresh produce
from local farms. But no matter when
you visit this cozy bistro, do what I did
and go with the kluski śląskie. These
unbelievably tender potato dumplings
come with a creamy lima bean puree,
earthy braised greens and crunchy
buckwheat, making them a favorite
in any season.
Although Apteka isn’t a completely glu-
ten-free restaurant, even those with celiac
can feel comfortable dining here. Allergies
are no joke, Skowronski told me, and the
kitchen staff knows to change gloves and
follow a special process preparing gluten-
free orders.
Craving dessert after your tour of Gar-
field? Take a walk through the expansive
Schenley Park, home to miles of walking
trails and the beautiful Phipps Conserva-
tory and Botanical Gardens. Then spin
through neighboring Squirrel Hill, where
you’ll find gluten-, dairy- and soy-free
Pittsburgh Resources
Apteka
4606 Penn Ave
Pittsburgh, PA 15224
aptekapgh.com
Franktuary
3810 Butler Street
Pittsburgh, PA 15201
franktuary.com
Gluten Free Goat Bakery & Café
4905 Penn Ave
Pittsburgh, PA 15224
glutenfreegoat.com
Gluuteny. From brownies and cupcakes
to tarts and bars, Gluuteny can definitely
satisfy your sweet tooth. Get your hands
on one of the signature gobs — the bakery’s
take on a whoopie pie — or grab a soft
cranberry walnut cookie to go.
STROLL THE STRIP
DISTRICT AND NOSH ON
THE NORTH SIDE
Of course, no visit to Pittsburgh is com-
plete without a stroll through the Strip
District. From the Heinz History Center
and its distinctive neon ketchup bottle to
upscale Washington’s Landing, this lively
area features countless repurposed ware-
houses along the southeastern bank of the
Allegheny River.
Start on the southern edge of the Strip
District, peek into the many boutiques
and cultural spots along the way, and work
up an appetite as you walk north. Just as
the Strip District turns into Lawrenceville,
you’ll find Franktuary, a curiously named
hot dog joint that originally set up shop in
a converted Episcopal church. Although
it’s relocated since its early days, Franktu-
ary still pays homage to the humble hot
dog, thanks to owner Tim Tobitsch’s drive
to indoctrinate Pittsburghers to the all-
American meal beloved by New Yorkers
and Chicagoans alike.
Placing a gluten-free order might
seem daunting at a hot dog joint, but
Tim has first-hand experience with
eating gluten-free and sees to it that
Franktuary has both an allergy-friendly
prep process for kitchen staff and a
complete allergen guide that guests can
reference. Most of the hot dogs here can
be made gluten-free and vegetarian, but
you can’t go wrong with the signature
New Yorker, which boasts pungent
sauerkraut, spicy brown mustard and
sweet onion sauce.
Gluuteny
1923 Murray Ave
Pittsburgh, PA 15217
gluuteny.com
Threadbare Cider House & Meadery
1291 Spring Garden Ave
Pittsburgh, PA 15212
threadbarecider.com
The Yard
100 Fifth Ave
Pittsburgh, PA 15222
theyardpgh.com
Finally, pick up a pint and toast to a
delicious trip at Threadbare Cider House
on Pittsburgh’s North Side. This welcom-
ing spot celebrates its historic roots in
many ways, from its Johnny Appleseed-
inspired name to the traditional cider-
making methods that drive its innova-
tive beverages.
Take a Saturday afternoon tour to
learn the fascinating story behind the
cidermaking process or grab a seat at
the bar and enjoy a pint or two. Thread-
bare’s flights offer the perfect oppor-
tunity to taste several of the ciders at
once so you can find a favorite. As a fan
of Threadbare’s drier style and subtle
sweetness, I can say that they’re all
worth a sip, from the herbaceous Dry
Hopped Cider to the vanilla-spiced
Farmhouse Cider.
Want a snack to pair with your cider?
Sample the wonderfully tart Brine platter
with housemade pickled veggies or order
a pizza on polenta crust to share with the
table. And be sure to bring friends, the kids
and even dogs along for the fun. Thread-
bare prides itself on making its indoor
space family friendly, with games, snacks
and fun for visitors of all ages.
Whether you’re in town for a Pirates
game, a tour of the Carnegie Museums
or a trip to the city’s many family-friendly
attractions, you certainly won’t go hungry
in Pittsburgh. From brunch and dinner to
drinks and dessert, the City of Bridges is
sure to satisfy all your gluten-free comfort
food cravings.
And if you get lost or if you can’t
decide what to do next, don’t hesitate
to ask locals for help. Uber drivers, café
owners and just about every Pittsbur-
gher I met made a point of going above
and beyond, eagerly offering recom-
mendations for what to do, see and eat
in Steel City. GF
glutenfreeliving.com 17
Gluten-Free Table
„ Make It In Minutes
„ What to Eat Now
„ Not Just Gluten Free!
„ Cookbook Corner
„ Kids’ Kitchen
„ Eat Smart

18 Gluten-Free Living July/August 2019

Make It In Minutes
Most no-bake
No-bake
Summer
desserts lean heavily
on dairy. These don’t.
All recipes include a
dairy-free option so
everyone can

Desserts Directions
enjoy something
sweet this summer.
BY ELIZABETH BARBONE

S’more Popcorn
MAKES 12 CUPS / PREP TIME: 20
MINUTES PLUS 20 MINUTES TO CHILL
This popcorn combines everything that’s
great about a s’more: chocolate, graham
crackers and marshmallows. When tossing
the chocolate and popcorn together,
it might seem like there’s not enough
chocolate. There is. Just keep stirring.
After stirring for a moment or two, the
chocolate will coat the popcorn.
Ingredients
12 cups popped popcorn, air or oil
popped
2 cups mini marshmallows
1 cup gluten-free graham crackers,
crushed (about 4 graham crackers)
2 cups chocolate chips, traditional or
dairy-free
1 teaspoon coconut oil, as needed
Line a rimmed baking sheet with
parchment paper. Set aside.
Stir together popcorn, mini-marshmallows,
and gluten-free graham crackers in a
large bowl. If you don’t have a bowl large
enough, use a large sauce pot.
Melt chocolate in the microwave. Heat for
30 seconds on high. Remove chocolate,
stir, repeat until chocolate melts. If
chocolate seems thick, add coconut
oil. (Or place chocolate in the top of a
double boiler. Heat water over medium-
high heat, stir until chocolate melts.)
Pour chocolate over popcorn mixture.
Using a wooden spoon, stir to combine.
Spread mixture on prepared baking sheet.
Allow chocolate to set, about 20 minutes.
Break popcorn into pieces and serve.

Cookies and Cream Crispy Treats

MAKES 12 BARS / PREP TIME: 20 MINUTES
PLUS 30 MINUTES FOR CHILLING
Crushed chocolate sandwich cookies add
the perfect hint of chocolate to these
marshmallow crispy bars. When crushing
the cookies, crush them lightly. The easiest
way to do this is to put them in a baggie and
hit them a few times with a rolling pin. The
cookies continue to break up as you stir
together the melted marshmallows, crispy
rice cereal and cookies.
Directions
Lightly spray an 8-by-8-inch baking pan with
nonstick cooking spray. Line the pan with 2
crisscrossed pieces of parchment paper. Leave
about a 2-inch overhang on all sides. Spray the
parchment lightly with nonstick cooking spray.
Melt the butter in a large pot over medium-
low heat. Add the marshmallows. Stir
constantly until the marshmallows are
completely melted. Remove pot from heat.
PROSTOCK-STUDIO/SHUTTERSTOCK

Ingredients Add the cereal and crushed cookies. Stir

until combined.
Nonstick cooking spray
4 tablespoons butter or coconut oil Press the mixture into the prepared pan.
1 bag (10 ounces) mini-marshmallows Allow the treats to cool in the pan for about
5 cups gluten-free crispy rice cereal 30 minutes before slicing into 12 bars.
16 gluten-free chocolate sandwich cookies,
crushed

20 Gluten-Free Living July/August 2019

Fluffy Chocolate Mousse Pie
MAKES ONE 9-INCH PIE / PREP TIME: 20 MINUTES
PLUS 2 HOURS CHILLING
This chocolate mousse pie is over the top. Somehow it
manages to be both really rich and really light. It’s easy
to make this recipe dairy-free; simply swap the whipped
topping for a dairy-free version. Homemade or store-
bought whipped coconut cream works great.
Ingredients
PIE ¼ teaspoon salt
1 (9-inch) gluten-free ½ cup coffee or water
chocolate graham
crust (Mi-Del 2 cups whipped
suggested) topping, whipped
cream or whipped
1 bag (10 ounces)
coconut cream
chocolate chips,
traditional or dairy- TOPPING
free Whipped topping,
2 tablespoons cocoa whipped cream or
powder whipped coconut
cream
2 tablespoons
granulated sugar Mini chocolate chips

Directions
Place the pie crust on a small baking sheet.
Combine the chocolate chips, cocoa powder, sugar and salt in a
medium saucepan. Stir. Add the coffee. Heat over low heat, stirring
constantly, until smooth. Remove mixture from heat and allow to
cool for about 10 minutes.
Using an electric mixer, whip the chocolate mixture until it
thickens slightly. (If it’s too warm, it won’t thicken. Allow to cool an
additional few minutes.)
Add one cup of the whipped topping. Whip until combined. Add
the remaining cup of whipped topping. Beat until no streaks of
chocolate or whipped topping remain. Mixture should be light
and airy.
Spread mixture evenly into pie crust. Chill for two hours. Top with
whipped cream and chocolate chips.

Dreamy Strawberry Whip

MAKES 6 ½-CUP SERVINGS / PREP TIME: 20 MINUTES PLUS 6 HOURS FOR CHILLING
This strawberry whip comes together in just a few minutes. It’s light and airy, almost like a mousse, with a touch of richness thanks to
the cream. The whip is naturally egg-free and can be easily made dairy-free by swapping the milk and cream for full-fat coconut milk.
Ingredients
MOUSSE fat coconut milk
½ cup milk, traditional or ½ cup powdered sugar
full-fat coconut milk
2 tablespoons freshly
1 packet (2½ teaspoons)
powdered gelatin squeezed lemon juice
4 cups chopped fresh or TOPPING
frozen strawberries (if Whipped cream or
frozen, thaw before using) coconut cream
½ cup heavy cream or full- Gluten-free vanilla wafers
Directions
Place the milk in a small saucepan. Sprinkle gelatin over the top.
Allow to stand for five minutes.
Blend the strawberries, cream, powdered sugar and lemon juice
hours or overnight.Top with whipped cream and gluten-free
in a blender on medium-high speed until smooth.
vanilla wafers.
Warm the milk-gelatin mixture over low heat. Stir until gelatin
Note:When melting the gelatin, take care not to boil the milk. If
dissolves. Do not boil. Add gelatin mixture to the blender. Blend
bubbles begin to appear on the edge of the pan, remove the pan from
on high speed for one minute.
the heat. If the gelatin hasn’t fully dissolved, return the pan to the heat
Divide mixture evenly between four cups. Refrigerate for six for a moment or two.

glutenfreeliving.com 21
What to Eat Now
Jamaican Me Hungry
7TMGIYTKVMPPMRKWIEWSR[MXLXLI¾EZSVWSJXLI'EVMFFIER
S ummer is here, which means
grilling season is finally upon us. I
want to give you some new and excit-
ing ideas for your next grill session,
as well as a few side dish suggestions.
We can do so much better than some
hot dogs and baked beans, y’all! I’m
taking you for a little taste adventure
to the island of Jamaica. What I love
most about Caribbean food is how
fresh and bright its flavors are. It’s
an incredible combination of spicy,
sweet and salty but all while still feel-
ing light. Jamaican food is more than
just jerk chicken and rice and peas,
though those are a delicious part
of their cuisine. Jamaicans utilize
the grill a ton year-round in really
interesting ways. Sometimes, they
grill things we just wouldn’t have
thought to, like a whole pineapple
or an entire fish straight out of the
ocean. I think you’ll love these Ja-
maican-inspired dishes.
First up we have my Cilantro
Lime & Chili Compound Butter
recipe, which really ties all the oth-
er recipes together. You’ll need to
make this before some of the other
recipes. Compound butter is just
butter with other ingredients mixed
in, usually herbs or garlic. Com-
pound butters often are used to top
steak, seafood or vegetables to add
an instant and extra bit of flavor.
This compound butter is packed
with every flavor of Jamaica: cilan-
tro, lime zest and juice, some spicy
red scotch bonnet chilies, ginger
and garlic. So, basically, you can
put a bit of this butter on a shoe
and make it delicious, though please
don’t attempt that. This compound
butter will keep in the freezer for
about two months.
Then we have my Grilled Lan-
goustine Skewers with that gorgeous
Cilantro Lime & Chili Butter. These
are next-level grilling and flavors.
22 Gluten-Free Living July/August 2019
BY JILLY LAGASSE
Langoustines are one of my most fa-
vorite seafood treasures to eat. They
are an incredible little crustacean
that is small like a prawn but with
the taste of a lobster. Langoustines
are very popular in Jamaica for their
fantastic grilling ability and full fla-
vor. If you can’t find these treasures,
feel free to substitute nice, big shrimp
that have been peeled and deveined
but with the tails still on. After grill-
ing, smear all that buttery goodness
on and get ready to hit the Jamaican
flavor town.
We’ll need some delicious sides
to go with all this, so I have for you
my Refreshing Pineapple Cilantro
Slaw. This is such a perfectly bal-
anced dish to cool you off a bit with
all the spicy chili flavors of Jamaican
food. This slaw has just the right
amount of crunch and sweetness
to balance the meal out. Fresh is
always best, including the pineapple
in this recipe. But you can easily
substitute a store-bought tinned
version of pineapple chunks. Just
be sure to get one that doesn’t have
any sugar or sweetener added—the
pineapple is sweet enough.
As another mouthwatering side
dish, we have my BBQ Corn with
that amazing Cilantro Lime & Chili
Butter again. Yes, we really are put-
ting it on everything! Trust me,
you’ll never love corn as much as
you do after this recipe. BBQ Corn
is a popular street food item you’ll
see all around the island in Jamaica.
This recipe is a cinch to make. The
secret is to parboil the corn for
about 8 minutes prior to grilling.
This will save you so much time
and also really helps to bring out the
corn’s sweetness and keeps it nice
and juicy. Grill until you get a nice
bit of char and color on the corn,
then rub that flavor-packed butter
all over until it’s nice and coated.
Refreshing Pineapple Cilantro Slaw
SERVES 4
Ingredients
1 cup pineapple chunks, fresh
if possible, cut into bite-sized
chunks, bit of juice included
2 cups rainbow coleslaw mix
of shredded red and white
cabbage and shredded carrots
1 cup shredded carrots
1 large handful fresh cilantro
(about 1½tablespoons),
roughly chopped
4 tablespoons good-quality
mayonnaise
Salt and pepper, to taste
Directions
In a large bowl, combine all the first five ingredients
together and mix well.You want a bit of the pineapple
juice in this as well.
Season to taste with a bit of salt and pepper. Cover the
bowl with cling film and keep in the fridge until needed.
This is best if eaten within 24 hours of preparing.
glutenfreeliving.com 23
Cilantro Lime &
Chili Compound Butter
MAKES 8 TABLESPOONS OF BUTTER
Ingredients
8 tablespoons (4 ounces) good-
quality slightly salted butter,
softened to room temperature
1 tablespoon fresh cilantro, leaves
only, finely chopped
Zest of 1 small lime
Juice from ½ small lime
½ of a hot red chili, de-seeded
and finely chopped (you can
use a scotch bonnet if you’re
feeling brave, a Thai red chili or
a Fresno chili if you’re feeling a
bit tamer)
1 large garlic clove, finely minced,
or equivalent garlic paste
1 teaspoon ginger paste
Bit of freshly cracked pepper
Directions
Place the softened butter into a
medium-sized mixing bowl.
Add all of the other ingredients
to the bowl and, with a small stiff
spatula or a spoon, start mixing
them into the softened butter. Mix
well and vigorously until all of the
ingredients are well incorporated
into the butter.
Next, lay out a large piece of cling
24 Gluten-Free Living July/August 2019
BBQ Corn with Cilantro
Lime & Chili Butter
SERVES 4
Ingredients Slice 1 to 2 pats of the
film on a flat surface or cutting board. compound butter and
1-2 pats (about 1
Place the butter onto the middle of tablespoon) Cilantro set aside for after grilling.
Lime & Chili
the cling film and use your spatula Turn on your grill and
Compound Butter
or spoon to spread the butter into grill the corn until a bit
4 ears of fresh sweet
a log shape. of char and color start
corn, well shucked
Fold one edge of the cling film over to happen on the corn,
Salt of choice
to join the other edge.We want to turning often to ensure
make a secure and air-tight package Directions all sides get a nice bit
of char. This should take
with the butter and cling film. Once
Prepare the Cilantro
the edges are joined, fold the cling film about 6 to 10 minutes
Lime & Chili Compound
over again to make a log of the butter. depending on your grill.
Butter recipe and set
You can smooth it out and make it as Once the corn comes
aside in the freezer till
evenly distributed as possible. off the grill, immediately
needed after grilling.
rub each ear with a
Next, twist the two ends of the cling
film as tightly as you can to secure Bring a large pot of generous bit of the
water to boil, big enough compound butter,
the roll of butter and fold the ends
under the roll. It’s almost like the for the 4 ears of corn ensuring all sides are
logs of cookie dough you might have to fit in. nice and coated with
the delicious butter.
bought in gluten-y years past. Boil the shucked corn for
8 minutes until slightly You can also sprinkle
Place this butter log into a large
tender. Drain and allow with a bit of salt of your
Ziploc bag and place in the freezer
to dry a few moments. choice, if desired.
to harden and solidify until needed.
You can freeze it for up to 2 months; Serve while warm.
just let it thaw a bit before serving.
You can slice pats of this
delicious compound butter and
GALYNA_P/SHUTTERSTOCK
put it on anything you desire.
It’s particularly good on steaks,
seafood, rice and veggies.
Grilled Langoustine Skewers with
Cilantro Lime & Chili Butter
SERVES 4
Ingredients
12 ounces (.75 pounds) of langoustine
tails; can also substitute peeled,
deveined shrimp
Drizzle of olive oil
Salt and pepper, to taste
4 large metal skewers (if using wooden/
bamboo skewers, be sure to soak
them in water for 20 minutes before
using)
1-2 pats (about 1 tablespoon) of Cilantro
Lime & Chili Butter
Directions
In a medium bowl, place the langoustine
tails, olive oil, salt and pepper and gently
mix all until all of the langoustine tails are
well coated and seasoned.
Put the langoustine tails onto your
skewers, divvying them up as evenly as
possible. Set aside on a large plate or
sheet pan.
Slice a healthy pat of the compound butter
and set aside until needed after grilling.
Grill for about 5 minutes on high heat until
the langoustines are nice and pink—they
don’t need long at all to cook.
Immediately rub the compound butter
over the langoustine tails until they
are all well covered and coated in the
delicious butter.
Serve straight away and enjoy with the
sides of corn and pineapple slaw.
glutenfreeliving.com 25
Not Just Gluten Free!

Delectable dairy-free
summer treats
Stay cool on a sun-baked day with
these sweet, crowd-pleasing delicacies
BY LAURA HAHN CARROLL
PHOTOS BY ANGELA SACKETT

A nearly perfect summer day becomes perfect with a refreshing, sweet treat. Creating one
to meet multiple food restrictions can be a challenge, but these recipes might help while
keeping your crowd happy. They offer a fun combination of creative sweet treats that are
all gluten and dairy free. Cool off with a tropical smoothie or homemade choco-banana
soft serve. Let the kids help with a twist on the classic thumbprint cookie or colorful
Jell-O roll-up recipes.

Frozen Cooler
MAKES 1 SERVING

Nothing is better on a hot day than

a fresh, ice-cold fruit smoothie. This
recipe is packed with fresh fruit and
tons of nutrients, everything to keep
you going on a hot day. Feel free to
put a twist on this one and use your
favorite juice or frozen fruit. If it is
cocktail time, add 2 ounces of a good
dark rum, and this smoothie just
became the life of the party!
Ingredients
1 cup pineapple juice
1 cup cranberry juice
1 small frozen banana
3 frozen strawberries
Directions
Place both juices and the banana in
a blender. Blend on low and slowly
SOLARSEVEN/SHUTTERSTOCK

increase to high. After 30 seconds, add

the strawberries and continue to blend.
Stop blending once beverage is smooth
and completely blended together. Serve
immediately in a tall fancy glass.

26 Gluten-Free Living July/August 2019


Almond Cookies
MAKES 12 COOKIES
A spin on the classic
thumbprint cookie,
but dairy free! My
favorite coffee house in
Philadelphia keeps a jar of
these on the counter, and
they sell out daily.
Ingredients
1 cup almond flour
4 tablespoons peanut
butter
¼ cup sugar
1 pinch salt
1 teaspoon vanilla or
almond extract
Lime Roll Ups
MAKES 9 SERVINGS
This recipe has been one
of my favorites since I was
a kid. A cool, fruity treat
that is colorful and fun.
The combination of Jell-O
and marshmallow is an
unexpectedly perfect pair.
This is a fun recipe to make
with kids or mix up with your
favorite Jell-O flavors.
Ingredients
Choco Loco 2 frozen large bananas
MAKES 2 SERVINGS 2 tablespoons cocoa powder
2 tablespoons coconut milk
Directions
DAIRY FREE
Very few frozen treats are better than
Start by cutting the frozen bananas into
chocolate ice cream.This dairy-free
4 chunks. Place bananas, cocoa powder
version is super easy and nutritious—a
and milk in blender. Start out blending
guilt-free indulgence that would even
slow and speed up until smooth, about
make for a special breakfast (if ice
1-2 minutes depending on blender.
cream for breakfast is OK with you, it
is with me!).
Then either serve immediately or
place in a sealed container and freeze.
NUT FREE
4 tablespoons favorite CORN FREE
jam or jelly
Directions
Preheat oven to 350° F.
Combine flour, peanut
butter, sugar, salt and
extract in a large bowl.
Once combined, roll
VEGAN
into 12 1-inch balls.
Place each ball on a large
foiled baking sheet a
few inches apart. Use a
wide tablespoon or your
thumb to slightly flatten
and create an indent in
the center of each cookie.
Finally, add 1 teaspoon
of jelly to the indent on
each cookie. Bake at 350°
F for 10 minutes.
Ingredients
1 package lime Jell-O gelatin
½ cup boiling water
12 large marshmallows
Directions
Mix gelatin powder with boiling
water until fully dissolved.
Add marshmallow and stir.
Microwave mixture for about a
minute and continue to stir until
marshmallows are melted. Pour
mixture into a lightly sprayed,
8 x 8-inch nonstick baking dish.
Refrigerate for 2 hours or longer.
Remove from fridge and gently
remove from dish. Slice into
¾-inch wide strips and roll up.
glutenfreeliving.com 27
 Kids’ Kitchen

Zoodles
with Seared Scallops
BY MAIZY BOOSIN

28 Gluten-Free Living July/August 2019

 MAKES 4 SERVINGS flipping them over and seasoning the Add the cherry
other side, press the seasoning into the tomatoes to
Ingredients
scallop so it won’t fall off during the flip, the simmering
1 pound of scallops (if your kids are but don’t RUB it in. This could cause sauce. Keep them
scared of trying scallops, use
shrimp instead!) the scallops to fall apart. on medium heat,
stirring occasionally
2 teaspoons salt In a large pan, heat the butter over low
until they burst and are slightly charred.This
1 tablespoon dried Italian herb blend heat until it’s fully melted. When the butter
happens the fastest on medium-high heat.
is melted, add the zucchini noodles and
2 tablespoons butter When they are done turn off the heat.
stir for about a minute or two, softening
2 packages of pre-cut zucchini noodles the noodles and making them a brighter You can cook the scallops while the
(zoodles) green color. After a few minutes, add tomatoes are cooking. I like my scallops
1
∕3 cup chicken broth the chicken broth and lemon juice and cooked medium-well, and I find that this is
¼ cup lemon juice remaining salt, and turn the heat up to what kids tend to like the most, too (or at
1 package cherry tomatoes medium. Cover the pan and let cook for least my little sister does). For this, cook
around 5 minutes. the scallops in olive oil on medium heat in
2 tablespoons olive oil
a pan for 1-2 minutes on each side. You
Shredded Parmesan to garnish Take the lid off the pan and stir the
want the scallops to have a nice golden
noodles, but be careful not to break
Parsley to garnish brown crust on both sides.
them! They are VERY delicate. By now, the
Directions noodles are fully cooked and should be Grab a bowl or a plate, and add zoodles,
taken off of the heat. Remove the noodles scallops and tomatoes, and garnish with
NOTIONPIC/SHUTTERSTOCK

Season the scallops. Pat the scallops

dry with a paper towel. Sprinkle the from the pan and put them on a plate Parmesan cheese and parsley. Enjoy! If you
top of the scallops with a tablespoon of for later. Leave the liquid in the pan and make this recipe, post a pic on Instagram
salt and the Italian herb blend. Before simmer the sauce for about 3 minutes. and tag @chefmaizy and use the hashtag
#chefmaizy so I can see it!

glutenfreeliving.com 29
 Dosa
Cookbook Corner

Ki tc he n
BY NASH PATEL AND
LEDA SCHEINTAUB
(CLARKSON POTTER, 2018)
REPRINTED FROM DOSA KITCHEN. COPYRIGHT © 2018 BY NASH PATEL AND LEDA SCHEINTAUB PHOTOGRAPHS COPY-
RIGHT © 2018 BY KRISTEN TEIG. PUBLISHED BY CLARKSON POTTER, AN IMPRINT OF PENGUIN RANDOM HOUSE, LLC.

Endlessly adaptable, inarguably delicious and fun to eat, dosas are light,
THANET007/SHUTTERSTOCK, BIPSUN/SHUTTERSTOCK

crisp crepes made of rice and lentils that can be stuffed with or dipped
into a variety of flavorful fillings. Food truck owners Nash Patel and Leda
Scheintaub show readers how to make this iconic Indian street food at home
with a master batter, plus 50 recipes for fillings, chutneys and even cocktails
to serve alongside. Gluten free, dairy free and fermented, dosas have the
nutritional profile that contemporary cooks and eaters want, appealing
to dietary restrictions of all kinds without sacrificing heartiness or taste.

Find the recipe for classic dosa batter at glutenfreeliving.com or in the

Dosa Kitchen cookbook. You can also purchase dosa batter from the store.

30 Gluten-Free Living July/August 2019

CARDAMOM CHOCOLATE DOSA
SERVES 4, WITH LEFTOVER CHOCOLATE GANACHE
We wrap up food truck season by the end of October, before the first
frost hits, and usually set up at the Brattleboro Winter Farmers’ Market,
a cozy indoor affair. Among the artisans and food crafters we call our
neighbors there are Dar and John of Tavernier Chocolates, who have
wowed us with their creative flavorings, from caramelized maple syrup
to porcini mushrooms to Atlantic sea salt. Their cardamom and dark
chocolate ganache is a sweetheart of a filling for a dosa. Thanks, Dar and
John, for your matchmaking!

Ingredients
8 ounces dark chocolate, chopped
½ cup buttermilk
½ cup heavy cream
4 tablespoons (½ stick) cold unsalted
butter, cubed
1 tablespoon honey
1½ teaspoons ground green cardamom,
plus more for dusting
4 Dosa Pancakes (see glutenfreeliving.
com for the recipe)
Ice cream or crème fraîche, for
serving (optional)
Toasted chopped pecans or walnuts,
for serving (optional)
Directions
Set up a double boiler by filling a
medium saucepan with a coupl e
inches of water and setting a medium
heatproof bowl over it (make sure
the water doesn’t touch the bottom
of the bowl). Combine the chocolate,
buttermilk, cream, and butter in the
bowl, turn the heat to medium, and stir
until the chocolate is almost entirely
melted. Remove the bowl from the pan
and whisk until the mixture is smooth
and glossy.
Whisk the honey into the chocolate
mixture until fully incorporated, then
whisk in the cardamom.
Spread about 2 tablespoons ganache
over each dosa and fold them in half. Top
with a spoonful of ice cream or dollop
of crème fraîche and chopped nuts, if
you like, and a dusting of cardamom.
Refrigerate leftover ganache in a covered
container, where it will keep for up to
2 weeks; bring to room temperature
before using.
TIP: Spoon leftover ganache onto ice
cream for an upscale sundae.

glutenfreeliving.com 31
KIMCHI, BACON, AND EGG DOSA PANCAKE
SERVES 2
BATTER FOR 2 DOSA PANCAKES
Ingredients
1 cup shredded Jack cheese
2 strips bacon, cooked and crumbled
1 cup kimchi, coarsely chopped, plus
more for garnish
4 large eggs
Sea salt
1 tablespoon torn fresh cilantro leaves
(optional)
32 Gluten-Free Living July/August 2019
Directions
Make one dosa pancake according to the directions
on glutenfreeliving.com; after you’ve flipped it and it’s
just about done, sprinkle half of the cheese all over
the pancake, add half of the bacon, and allow the
cheese to melt for a few seconds. Spread half of the
kimchi over the pancake, then crack the eggs onto it.
Cover the pan with a lid and cook until the eggs are
done to your liking. Sprinkle the eggs with salt and
half of the cilantro, if using. Place on a plate and repeat
with the remaining ingredients.
Garnish with more fresh kimchi and serve.
GINGER CHILE BEEF "FRY" DOSA
SERVES 4
Ingredients
3 tablespoons sunflower oil or ghee
3 medium red onions, quartered
through the root end, thinly sliced
1½ pounds stew beef, cut into
1-inch pieces
2 cups Turmeric Bone Broth, other
broth, or water, plus more as needed
1 teaspoon sea salt, plus more to taste
1 medium potato, peeled and chopped
1 (2-inch) piece of fresh ginger,
cut into 1-inch-long, very thin
matchsticks
3-6 fresh green chiles, to taste, halved
lengthwise, then crosswise
½ teaspoon ground turmeric
4 Classic Dosas or Dosa Wraps
(see cookbook)
Thinly sliced red onion and halved
green chiles, for serving (optional)

Directions
Heat the oil in a large saucepan over
medium-high heat. When the oil is
shimmering, add the onions and cook,
stirring often, until well browned and
almost caramelized, about 15 minutes,
reducing the heat a bit if the onions
are browning too quickly. Transfer
three-quarters of the onions to a small
bowl and set aside.
Add the beef to the pan and cook,
stirring to release any bits stuck to
the bottom of the pan, until the juices
from the beef evaporate and the beef
starts to brown, 20 to 25 minutes.
Add the broth and salt and bring to a
simmer, then reduce the heat to low,
cover, and cook for 45 minutes. Add
the potato and cook for another 15
minutes, or until the potato is cooked
through but still a bit firm and the beef
is very tender. Add the ginger, green
chiles, and turmeric. Increase the heat
to high and cook, stirring often, for
about 15 minutes, until there is just a
thin, glossy coating of sauce clinging to
the meat.
Stir in the reserved onions and heat
just to warm through. Taste and add
more salt as needed. Serve alongside
or stuffed into your choice of dosa
with red onion slices and green chiles,
if you like.

glutenfreeliving.com 33
Eat Smart
SENSIBLE, SENSATIONAL RECIPES

Now trending:
Alternative healthy fats
TEXT AND PHOTOS BY SUSAN OJANEN

The words “healthy” and “fats” were rarely
found together not too long ago. Thank-
fully, now they regularly hang out together,
and our bodies are thrilled that they do. Of
course, the operative word is “healthy,” so let’s
take a minute to review the bad fats and catch
up on what’s trending with the good ones.
Oils such as vegetable, soybean, safflower,
corn and canola are chemically refined under
high heat, stripping them of nutrients and
taste. Replace them with extra virgin olive oil
and unrefined coconut oil. Industrial-made
trans fats are commonly found in baked
goods, fried foods and sweets. Instead, cook
at home and switch from margarine and
shortening to grass-fed butter, coconut milk
and cream, red palm and coconut oil blend
shortening, nut and seed butter, and cacao
butter. Several of these good fats are trending
in the marketplace right now.
Oat is the new almond milk. Nut butter
is making more room on the shelf for seed
butter. MCT oil (“MCT” stands for medium-
chain triglycerides, a component of coconut
oil) in powdered form is showing up in snack
foods, and on its own, it's handy for mixing
into hot and cold beverages without need-
ing a blender.
An ingredient popularized in butter coffee
recipes, MCT liquid oil has a few obstacles
that the powdered form overcomes. Diges-
tive issues commonly associated with liquid
MCT oil should not pose a problem with
the oil powder (When first using the liquid
form, start slowly by ingesting one teaspoon
per day and building up to one or two table-
spoons per day over several weeks). Liquid
oil portability is a drawback—the liquid form
is risky to pack and take on the go, while the
powdered form is a breeze.
A blender and solid fat, such as butter, is
needed to emulsify the liquid oil while
the oil powder mixes in hot
and cold liquids equally
well with a spoon. Care-
fully read the labels on
the MCT oil powder
container to check for
additives you may or
may not object to and
to be sure it’s gluten-free.
Relatively new to the U.S., Oatly is a
20-year-old Swedish company whose oat
milk gained popularity after hitting the
shelves at Whole Foods. Other brands have
followed the trend and are readily available
in grocery and health food stores. Matched
against almond milk, oat milk averages twice
the calorie, fat, carbohydrate and protein
count, and one-third the amount of sodium.
Compare oat milk brands to find the one
that suits you best. Use it in place of other
non-dairy milk in your recipes, coffee, tea
and smoothies.
Although tahini (sesame seed butter) has
a centuries-old history, it’s showing up in a
variety of foods right now—smoothies, cook-
ies and ice cream, to name a few. Sesame
seeds are packed with potassium, magne-
sium, calcium, iron, health-promoting
fat and fiber.
It’s time to get cooking with the fol-
lowing healthy fat recipes. Trendy
never tasted so good.
Susan Ojanen is a freelance food and
travel writer, and a certified integrative
nutrition and intrinsic health coach in
private practice at smallstepswellness.
com in Bristol, Tennessee. She educates
and supports clients in building healthy
lifestyle changes.
NEW AFRICA/SHUTTERSTOCK

34 Gluten-Free Living July/August 2019

Blueberry Oat Milk Smoothie
SERVES 1 1 cup blueberries, fresh or frozen
Nutritional analysis: 345 cal., 7.8g fat (2.6 1 medium banana, fresh or frozen
g sat. fat), 0mg chol., 193mg sodium, 74.2g 1 large handful of fresh spinach
carbs, 11.6 g fiber, 8g protein 4 ice cubes, if not using frozen fruit
Ingredients
Directions
1½ cups unsweetened oat milk
½ teaspoon pure almond extract Place all ingredients in a high-speed
¼ teaspoon cinnamon blender and blend until smooth, about
30 seconds.
2 teaspoons MCT oil powder
2 tablespoons uncooked gluten-free
rolled oats

glutenfreeliving.com 35
Tahini-Cardamom Ice Cream with a Salted Caramel Ribbon
MAKES 8 SERVINGS
Nutritional analysis: 622 cal., 50.5g fat
(40.8g sat. fat), 11.3mg chol., 236mg so-
dium, 46.5g carbs, 3.9g fiber, 6g protein
SALTED CARAMEL
MAKES 1 CUP
Ingredients
¾ cup raw honey
3 tablespoons unsalted butter, at room
temperature
½ cup unsweetened heavy coconut
cream (Thai Kitchen is a good brand
found in the Asian foods aisle of
grocery stores)
¾ teaspoon sea salt
Directions
In a small, uncovered saucepan, heat
the honey over medium-high heat until
there’s substantial bubbling around the
edges of the pan, about 3-4 minutes. Add
the butter and stir until melted. Let the
mixture boil for 6 minutes, stirring every
2 minutes.
Slowly pour in the coconut cream while
whisking. Let the mixture boil for 2
minutes, stirring after 1 minute, then
remove from heat. Add the salt and stir
to combine. Pour the caramel into a
heat-safe bowl; set aside to let cool to
room temperature.
36 Gluten-Free Living July/August 2019
TAHINI-CARDAMOM ICE CREAM
Ingredients
¼ cup gluten-free rolled oats
2 13.5-ounce cans unsweetened heavy
coconut cream
2 tablespoons MCT oil powder
2 teaspoons ground cardamom
2 teaspoons ground ginger
1∕8 teaspoon sea salt
2 teaspoons pure vanilla extract
¼ cup tahini
¼ cup raw honey
3 tablespoons lemon zest, divided
Directions
Grind the oats to a fine flour in a food
processor, about 3-4 minutes. Add all
remaining ingredients except the lemon
zest. Process twice for 10 seconds each
time, scraping the bowl in between.
Divide the mixture between two loaf pans
and stir 1½ tablespoons of the lemon
zest into each pan. Place, uncovered, in
the freezer for 30 minutes; remove from
freezer and scrape the mixture from the
sides into the center, blending the frozen
areas into the soft areas.
Place 1∕3 cup of the caramel by dolloping
spoonfuls on top of the ice cream in
one of the loaf pans; do not spread the
caramel. Quickly layer the ice cream from
the other loaf pan on top of the caramel
and repeat, dolloping another 1∕3 cup of
the caramel and smoothing. Return the ice
cream to the freezer for one hour, or until
ready to serve.
To serve: Let the ice cream sit at room
temperature for 2-3 minutes, then scoop
the ice cream into serving bowls and garnish
with the remaining 1∕3 cup of the caramel.
Note:The caramel can be made ahead
and stored in a covered container in the
refrigerator for up to two weeks. Let it come
to room temperature before using.
 Peanut Butter Chocolate Granola Bars
MAKES 10 SERVINGS OF ONE BAR Directions
Nutrients per serving: 391 cal., 28.2g fat (9g sat. fat), 0mg chol., 126mg Preheat oven to 350°F. Line an 8 x 8-inch pan with parchment paper.
sodium, 30.9g carbs, 9.2g fiber, 8.9g protein
In a medium mixing bowl, mix the oats, salt, almonds, sunflower
Ingredients seeds, chia seeds, hemp seeds, sesame seeds, flaxseed meal and
1½ cups gluten-free rolled oats MCT oil powder; set aside.
½ teaspoon sea salt In a large skillet, melt the cacao butter over medium heat. Stir in
½ cup raw almonds, roughly chopped the peanut butter and vanilla; mix well. Add the dry ingredients,
½ cup sunflower seeds mixing to combine and warm them, about 2 minutes. Pour in the
¼ cup chia seeds honey, continually stirring until well incorporated, about 1 minute.
Turn off heat and let cool 10 minutes. Gently stir in the chocolate
¼ cup hemp seeds
chips; do not over-mix.
¼ cup sesame seeds
Transfer the granola mixture to the prepared pan and spread
¼ cup ground flaxseed meal out evenly, pressing firmly into a flat layer. Bake, uncovered, in the
9DREAM STUDIO/SHUTTERSTOCK

2 tablespoons MCT oil powder preheated oven for 20-25 minutes, until the bars have firmed up.
1
∕3 cup cacao butter or unrefined coconut oil Let thoroughly cool before removing to a cutting board; cut into
1
∕3 cup peanut butter, crunchy or creamy 10 bars.
1 teaspoon pure vanilla extract Note:The granola bars may be stored in a covered container at room
¼ cup raw honey temperature for up to 10 days or kept frozen for up to 2 months.
½ cup dark chocolate chips

glutenfreeliving.com 37
Healing
the mind and body
After gluten exposure

Tips to hasten recovery after

accidentally being ‘glutened’

BY JENNIFER HARRIS

Getting exposed to gluten is painful both

physically and emotionally. Symptoms
from gluten exposure take hold and can
take weeks to months to subside com-
pletely. Many people report dealing with
brain fog, bloating, constipation or diar-
rhea, depression or anxiety, exhaustion,
headaches or migraines, inflammation,
joint pain and massive irritability after
exposure to gluten.
During this time of recovery, it is all about
you and taking the time to rest and recuper-
ate. There is no need to rush the process to
get back to your normal routine. Listen to
your body, and don’t worry about the laun-
dry or grocery shopping. Instead, focus all
your energy on feeling better.
Here are the top seven steps for a
speedy recovery. MAKSIMTOMKO/SHUTTERSTOCK

38 Gluten-Free Living July/August 2019

 1. FLUSH OUT THE GLUTEN
• Take digestive enzymes to break down gluten
and push it out quicker. They are designed to
alleviate symptoms and normalize the body’s
inflammatory response to gluten.
• Take charcoal pills to absorb the gluten in your
stomach and small intestines and kick it out. The
pills also neutralize excess gas/wind in the gut
caused by diarrhea.
• Take medicinal tea to usher out gluten.
toast (no butter), rice, bananas or crackers.
Scrambled eggs and mashed potatoes are a
great choice for those who don’t eat grains.
• Chewable ginger acts as an anti-inflammatory
in the body with potent anti-nausea properties
that can ease stomach cramping.
• Pineapple, papaya, passion fruit and pomegran-
ate have enzymes that aid digestion.
• Avoid dairy and sugar during recovery because
the villi are in no shape to digest either.

2. FILL UP ON FLUIDS 6. REPAIR THE GUT

• You can’t possibly drink enough fluids. Water is
the best choice for flushing toxins out and keeping
you hydrated for a quicker recovery.
• Coconut water starts the hydration process
and naturally replaces electrolytes.
• Warm peppermint or ginger tea and bone broth
soothe an upset stomach
3. HIT THE BED
• Sleep as much as possible. If you can’t sleep,
lay down and rest your eyes.
• The mind also needs time to recover. Con-
sider using a meditation app to help calm your
thoughts and just relax
4.TAKE A BATH
• Take a detoxifying Epsom salt bath to stimu-
late the lymphatic and immune system. All
that magnesium should help the body (and
you) relax.
5. EAT SMART
• Focus on foods that are easy to digest. Start
with clear liquids like broth and gelatin,
then progress to full liquids. When your
body is handling these foods, move on to
• Take an increased dose of probiotics to restore
the good bacteria gluten has washed away.
• Take CBD in softgels or drops to reduce anxi-
ety and inflammation.
• Since our bodies are unable to produce
glutamine when our systems have been
compromised, take L-glutamine, a pow-
erhouse amino acid, to heal the gut lining
and reduce inflammation.
• Take an over-the-counter pain reliever to treat
headaches, inflammation and/or joint swelling.
7. GET MOVING
• After the first couple of days, add light ex-
ercise to the recovery process and soak up
those endorphins. Talk a walk outside or
hop on a treadmill. A yoga class is another
fantastic way to stretch the mind and body.
Just don’t overdo it.
• Consider scheduling a massage or visiting a
chiropractor to move those toxins away from
your muscles and flush them out with lots of
water post-massage/adjustment.
• Acupuncture treatments may relieve inflam-
mation, especially in the abdominal area, and
they can be quite relaxing. GF

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glutenfreeliving.com 39
 Experts weigh in
on celiac disease research
and treatment in 2019
By Quinn Phillips

Living with celiac disease and managing a gluten-free

lifestyle involve navigating a bounty of information and
making numerous decisions every day. With all the breathless
media coverage of research updates and lifestyle advice, it
can be easy to lose track of the big picture when it comes to
celiac disease treatment and research.

So we asked three celiac disease experts —two top doctors

and the director of the leading advocacy group in the United
States —to answer a few questions about where celiac disease
management is right now and where it might be headed.These
responses have been condensed and edited for clarity.

40 Gluten-Free Living July/August 2019

 ALESSIO FASANO, MD
Gastroenterologist and
Director of the Center for
Celiac Research and Treatment,
Massachusetts General Hospital
Gluten-Free Living: What have we
learned about the causes and bi-
ology of celiac disease in recent
years? How might these discover-
ies lead to advances in treatment
or prevention?
Alessio Fasano, MD, gastro-
enterologist and director of the
Center for Celiac Research and
Treatment, Massachusetts Gen-
eral Hospital: For many years, we’ve
known a great deal about how people de-
velop celiac disease. We were convinced
we really had a grasp of the entire story.
The two ingredients that were considered
necessary and sufficient were a genetic
predisposition and an environmental
trigger that’s mismanaged by the immune
system, which is gluten.
What we’ve learned in the last few years is
that genetics and environment are absolutely
necessary, but not sufficient, to explain who
gets celiac disease. We saw things that were
at odds with that premise. In identical twins
with identical genes who ate the same stuff,
one twin would develop celiac disease and
the other would not in 25 percent of cases.
How do you explain that?
In the last 10 to 15 years, we learned
that there are three other elements: a gut
that leaks, allowing gluten to interact with
the immune system; an immune system
that’s hyper-belligerent, continuing to
fight when it’s not necessary; and a very
DANIEL A. LEFFLER, MD
Gastroenterologist and Associate
Professor of Medicine,
Harvard Medical School
different microbiome, the ecosystem of
the gut, between people with and without
celiac disease.
These five elements offer treatment and
prevention opportunities that we didn’t have
before. Except for genetics, they’re all fair
targets to change the destiny of people with
celiac disease.
Prevention would be the holy grail, and
that’s what we’re looking at in this mega-
study called CDGEMM (Celiac Disease,
Genomic, Environmental, Microbiome and
Metabolomic Study), where we’re follow-
ing infants since birth when someone in
their family has celiac disease. We follow
everything about these kids. We’re asking
why some take a wrong turn and develop
celiac disease while others do not. What
kind of changes happen before the storm
is on their doorstep?
(ERMIP%0IJ¾IV1(KEWXVSIRXIV-
ologist and associate professor of
medicine, Harvard Medical School:
I think our better understanding of celiac
disease has allowed us to see that there’s a
need for therapies. It’s really more about the
clinical picture of the disease, rather than
the scientific background.
That being said, I think there are areas
where science has helped us attempt to make
really safe, targeted therapeutics for celiac
disease, even though they’re not really hit-
ting any part of the disease we didn’t know
MARILYN
GRUNZWEIG GELLER
Chief Executive Officer,
Celiac Disease Foundation
about before.
I think you can group celiac disease
therapies into three main groups. One is
things that try to detoxify or protect you
from gluten. These would be largely glute-
nase enzymes, but other things have been
tried, including gluten binders. Second,
there are drugs that prevent gluten from
interacting with the immune system in
the intestinal wall. And the third category
is drugs that try to turn off the abnormal
immune response to gluten.
Our improved scientific understanding
has suggested ways to target those three
parts of the pathogenesis of celiac disease
to create an effective therapy, even though
we’ve known that those three things are
important for a long time.
Marilyn Grunzweig Geller, chief
I\IGYXMZI SJ½GIV 'IPMEG (MWIEWI
Foundation: As research continues to
prove that a gluten-free diet is not a “cure”
for celiac disease as was once thought,
the case for investing in celiac disease re-
search—both to create new treatments
and to find ways to prevent it—becomes
more compelling.
As more physicians learn and accept
that patients with celiac disease cannot be
written off with “just go on a gluten-free
diet,” there should be a corresponding
increase in diagnosis with a potential
patient base attractive to biopharmaceu-
glutenfreeliving.com 41

tical investment to bring therapeutics
to market.
GFL: What have we learned about
the causes and biology of non-celiac
gluten sensitivity in recent years?
Fasano: Not much. We know that be-
sides celiac disease, there are other forms of
gluten reactions, which we thought was not
the case until the recent past. This includes
non-celiac gluten sensitivity.
Some of the steps in the disease process
seem to be the same as in celiac disease.
You have to be exposed to gluten, it’s only
partially digested, there’s gut permeability,
and the immune system reacts to it. What
comes next is very nebulous for non-celiac
gluten sensitivity.
There’s a 30-year difference in science
between the two conditions, and that gap
can be closed once we have a better under-
standing of how to define non-celiac gluten
sensitivity and what kind of diagnostic tests
we can use.
0IJ¾IV Unlike celiac disease, non-celiac
gluten sensitivity is just not a well-defined
condition. There are no clear biomarkers;
there’s no clear genetic marker—yet it’s real.
I see it in my patients.
I think the likelihood is that it’s not one
disorder. It’s likely a combination of different
disorders in different people that lead to sig-
nificant symptoms when people get exposed
to gluten. From a therapeutic perspective, it
may be significantly more challenging than
celiac disease because we don’t have the
same scientific understanding yet.
I think a lot more foundational work has
to be done before we get to medications for
non-celiac gluten sensitivity.
GFL: What, in your view, are the
most promising recent develop-
ments in treatments to reduce the
effects of gluten exposure in ce-
liac patients?
Fasano: Unfortunately, we have very
little for exposure after the fact. If you’re
exposed and have symptoms, the only thing
you can do is go through the storm and wait
for the inflammation to go away.
There are much more promising de-
velopments in terms of protection if you
find yourself in a situation where the risk
of cross-contamination is higher. There are
three or four possible pathways that have
42 Gluten-Free Living July/August 2019
Unlike celiac disease,
non-celiac gluten sensitivity is
just not a well-defined
condition. There are no clear
biomarkers...yet it's real.
I see it in my patients.
been explored in clinical trials: drugs for gut
permeability, using enzymes to completely
digest gluten, blocking the enzyme that
activates gluten to be seen by the immune
system, and immunosuppressants. These
could all help prevent a reaction in cases of
cross-contamination, a safety net, if you wish.
0IJ¾IV Drug development is such a tricky
process that it’s always hard to predict what’s
further along. There’s larazotide, which ap-
pears to work on some level by preventing
gluten entry into the intestine. That should
enter a phase 3 trial in the near future, which
would clearly make it the frontrunner. But
it’s the lone drug in its class.
On the other hand, you have things like
glutenase enzymes, where there’s a couple
of drugs in different phases of development.
There’s a lot of experience with those, and a
lot of belief that they should be safe and effec-
tive, yet none of them is actually in phase 3.
And then there are some of the poten-
tially more transformative types of thera-
pies, ones that try to reset the immune
system, that are in phase 2 somewhere. I
think you can make an argument for any
one of those classes being a frontrunner
in some regard.
Geller: There are a number of potential ce-
liac disease treatments in the pipeline. While
most are in preclinical development or phase
1, ImmusanT is currently in phase 2, Proven-
tion Bio and ImmunogenX are heading in to
phase 2, and Innovate Biopharmaceuticals
(larazotide) is heading into phase 3.
GFL: Gluten-free food options have
grown enormously in recent years,
supported by many people without
celiac disease adopting gluten-free
and reduced-gluten diets. Do you
think this development has led to
improved quality of life for people
with celiac disease?
Fasano: I can tell you that there have
been a lot of positive outcomes from this
gluten-free frenzy, but of course they come
at a price. Twenty years ago, if you were a
celiac, you had to go to the special health-
food store. Your options were limited to
three or four items whose palatability was
questionable, with the prices astronomi-
cally high.
Now you have a wealth of products ev-
erywhere, very palatable, much more af-
fordable. That was simply unimaginable
before. But people who are very careful
and people who are reckless have jumped
on this business opportunity.
Imagine if you go to a restaurant as
a celiac and say you have to go gluten-
free because you have a condition, and a
half hour before, they’ve served someone
who said, “I want a gluten-free menu, and
bring me a beer.” This fuels the sense of
a fad diet, and people may take this very
lightly and not use the proper stringency
in serving you.
0IJ¾IV I think it’s been a net positive
for sure. Having celiac disease today is
much more manageable on some level
than it was 10 or 20 years ago. The costs
of gluten-free foods haven’t really dropped
much, but certainly the variety and avail-
ability have increased, and the quality has
probably increased.
At the same time, we know that it has
also led to sort of an erosion of a feeling of
the seriousness of the condition. You go to
restaurants and see people order gluten free
but then still have bites of their roll. It leads
to a lot of confusion.
And it hasn’t addressed what’s in many
ways the biggest issue for people with celiac
disease, which is these small cross-contam-
ination gluten exposures in restaurants.
Yes, it’s easier to go to the supermarket
and go shopping for tasty foods. But I’m
not sure that’s made the celiac community
healthier. We still see a lot of people for
whom these small, unavoidable contami-
nations are leading to ongoing symptoms
and an inability to control their celiac
disease well.
Geller: Mostly yes. Certainly the avail-
ability of gluten-free foods in the mar-
ket, and the FDA labeling rule for these
products, have been life-changing for
people with celiac disease. In 2009, I was
ordering gluten-free bread from Colo-
rado and paying exorbitant shipping fees
just so my son could have sandwiches
We want to strike that
balance between being
adequately vigilant but not
neurotic. In the end, we
want people to have a good
quality of life.
that looked similar to his classmates’
lunches. Dining out was more difficult
then, too, as no restaurant offered glu-
ten-free options.
However, because of the gluten-free fad,
we have seen a backlash in the public’s
and restaurant servers’ acceptance of the
seriousness of celiac disease — what can be
so hard about eating gluten-free if every-
one is? And when you dig deeper and ask
questions about those gluten-free options,
it turns out that while the meal may have
been prepared without gluten-containing
ingredients, that meal has been contami-
nated through cross-contact.
So while quality of life has improved due
to greater choice of foods and better op-
portunities to dine out, most people with
celiac disease still face daily the stress of
accidentally ingesting gluten and all of the
horrible symptoms that follow.
GFL: How do you guide patients with
celiac disease to adopt the proper
precautions to avoid gluten expo-
sure, without those precautions go-
ing too far?
Fasano: There are two breeds of patient
that come to our clinic. One is those who
don’t really appreciate the importance of
a gluten-free diet, who think that once
in a while you can make an exception.
Much more common is the attitude of
putting yourself in a bubble, being so para-
noid that you don’t live a life anymore.
They don’t travel anymore, they don’t go
out, they don’t let their kids go to camp
or sleepovers.
Both attitudes are inappropriate. Ulti-
mately, we’re trying to implement a treat-
ment that preserves the patient’s quality
of life. Once you have learned the do’s and
don’ts, and you know how to navigate a
gluten-free diet, the intent is that you lead
a normal life. That’s what we communi-
cate to patients. Ultimately, if everything
works well, you won’t be distinguishable
from anyone else. Your symptoms are
gone, your autoantibodies are gone, your
intestinal biopsy shows that it’s healed.
And if you don’t tell me that you’re a ce-
liac, I can’t tell.
0IJ¾IV I have that conversation quite fre-
quently with all my patients. We want to
strike that balance between being adequately
vigilant but not neurotic. In the end, we
want people to have a good quality of life.
It’s not a net gain to be miserable but have
great control of your celiac disease.
Unfortunately, one of the issues is
that because we don’t have great tools
for assessment and monitoring, we treat
a gluten-free diet as a one-size-fits-all
therapy, where we tell everyone to be as
strict as possible—even though we know
that some people can probably do fine
with small amounts of gluten exposure.
We just don’t know who they are. And
some people, no matter how strict they
are, will probably never be able to get
full disease control.
We tell people to try eating oats and see
how they do. I worry about people who
over-restrict, in some ways, just as much
as I worry about people who aren’t care-
ful enough.
Geller: Label reading and asking ques-
tions are your two best tools in avoiding
gluten exposure. If you’re sharing a kitchen
with others who do not eat gluten-free,
use your own toaster, cutting board, col-
ander, and cleaning sponges, and do not
share condiments that have been exposed
to gluten.
And my personal advice is what I call
the pre-eat and post-eat. If you don’t think
you’ll be able to eat safely at an event and
cannot bring your own food or snacks,
make sure to eat a substantial gluten-free
meal before and then again after the event if
you’re still hungry. While it may feel unfair
that you cannot enjoy the food at an event,
there’s no need to punish yourself by going
without food altogether. In fact, one of my
son’s favorite memories is our In-N-Out
Burger post-party runs — protein-style,
of course. GF
glutenfreeliving.com 43
44 Gluten-Free Living July/August 2019
The high
impact of
celiac
disease
on women
Among patients referred to a celiac center,
71 percent of cases were women
BY VAN WAFFLE
Claire Jansson-Knodell, MD, entered
gastroenterology partly because it was a
male-dominated profession. She wanted
to change that. Then, during her medical
residency, she researched another kind of
gender discrimination—by a disease.
Celiac, like other autoimmune diseases,
affects women more than men. As high as
70 percent of American patients are female.
The rate of undiagnosed celiac is also higher
among women.
Jansson-Knodell was the lead author of
several studies from Mayo Clinic in Roch-
ester, Minnesota, investigating how celiac
affects the sexes. Using medical records
and patient blood samples, she studied the
gender gap in both undiagnosed and diag-
nosed celiac in Olmstead County, Minne-
sota. Local findings prompted a systematic
review and meta-analysis of all medical
research that detected rates of celiac in un-
diagnosed populations.
Among the patients referred to the celiac
center, 71 percent of cases were women. In
the studies of diagnosed and undiagnosed
celiac in Olmstead County, the figures were
65 and 62 percent female, respectively.
“What struck me doing these research
studies is that the trend persists across the
different populations,” said Jansson-Knodell
of the high rate of cases in women.
In the meta-analysis, 59 percent of people
with undiagnosed celiac were women. The
disparity appeared in data from every con-
tinent and consistently between individual
studies. The overall risk for undiagnosed
glutenfreeliving.com 45

After diagnosis with
celiac, women should
look after the key areas
of bone health and
mental health.
celiac is small: slightly under half a percent
for men and slightly over half a percent for
women. In comparison, however, a woman
is 42 percent more likely to have undetected
celiac disease.
“Overall, I think this is an important
study which shows the incredibly high rate
of undiagnosed celiac disease. The num-
bers the authors suggest is astonishing,” said
Maureen Leonard, MD, clinical director of
the Center for Celiac Research and Treat-
ment, Massachusetts General Hospital for
Children in Boston.
46 Gluten-Free Living July/August 2019
The study estimates there are 965,960
American women with undiagnosed and
untreated celiac. Worldwide, the number
is approximately 21.7 million. For men, the
figures are 659,850 in the United States and
15.5 million worldwide.
Medical research often draws data from
university hospitals. The patients who attend
these centers are relatively self-motivated
and can afford specialist care, possibly
skewing the data. Experts call this referral
bias. The Olmstead County studies took an-
other perspective by drawing data from the
community around Rochester. It found the
rate of undiagnosed celiac in waste or extra
blood from routine lab samples patients
consented to provide for study.
Still, the findings reflect a particular com-
munity. One noted weakness is that nearly
all participants were non-Hispanic whites.
Other studies have consistently found
the highest prevalence of celiac among
white Americans.
Meta-analysis is another way to compen-
sate for weak data such as small study size
by pooling results. In the systematic review,
Jansson-Knodell and colleagues narrowed
4,070 articles down to 87 that met their
criteria for relevance and accuracy.
The findings have important implica-
tions for public health. The county stud-
ies found significantly higher rates of re-
lated health problems that affect women
disproportionately. Among adult women
with undiagnosed celiac, the prevalence
of depression was 29 percent compared
to a national rate of 6.7 percent. Among
women over 50 with diagnosed celiac, the
prevalence of osteoporosis was 35 percent
compared to 16 percent nationally.
Notably, celiac also increased the rates of
depression and osteoporosis among men.
Most surprisingly, women and men with
undiagnosed celiac had the same risk for
other autoimmune diseases, 31.6 percent,
though these are normally more common
in women.
The reason why celiac affects more
women remains unknown. A 2018 study
from another team at Mayo Clinic identi-
fied differences in intestinal permeability
and microbial diversity between healthy
men and women. However, no research yet
has connected these factors to the gender
imbalance in celiac.
Potential explanations might involve en-
vironmental factors, hormones and genetics,
said Jansson-Knodell: “When we wrote our
first version of the systematic review and
meta-analysis, we had a long discussion sec-
tion about all these potential explanations
for why is there this gender difference. At
the end of the day, we cut out a lot of that
because we simply don't know. It was all
theories. The research isn't there yet to back
up why we might see these differences.”
Leonard said, “I agree with the authors
that more research into gender differences is
appropriate, especially given the possibility
that alternative therapies for patients with

celiac disease are in the pipeline. When
these therapies are successfully devel-
oped, it will be extremely important to
understand these differences.”
With undiagnosed celiac so common,
it is incumbent upon patients and doc-
tors to look out for it.
Jansson-Knodell said, “I think the bot-
tom line is to get tested, to seek medi-
cal care. If you're having symptoms, if
you're iron deficient, if you have a family
member with celiac disease, are a Type 1
diabetic or have some other risk factor,
it's important to seek medical care and to
look into having your primary care doc-
tor or your gastroenterologist consider
doing some serology testing and then
possibly a biopsy to confirm diagnosis.”
To emphasize the importance of pur-
suing a diagnosis while on a normal,
gluten-containing diet, she tells of a
good friend from medical school whose
mother has celiac.
“My friend sees her primary care doc-
tor once a year. Before going in for that
visit, she makes sure she's getting adequate
gluten in her diet so that her testing will
be accurate. She's eating a piece of bread a
day at least for the month prior to her visit.
When she told me this, I was like, ‘Good
for you! Staying on top of things and giv-
ing it a good shot for accurate testing.’”
After diagnosis with celiac, wom-
en should look after the key areas of
bone health and mental health, said
Jansson-Knodell.
Leonard said, “While more research
is needed, the presentation for men
and women with celiac disease and the
treatment is exactly the same: a strict
gluten-free diet. Women with celiac
who are of child-bearing age should
ensure that they are obtaining enough
folic acid from their diet or a supple-
ment to prevent neural tube defects
in pregnancy. Gluten-free grains are
not fortified with folic acid like their
gluten-containing counterparts, so this
is very important. Along the same lines,
patients with unexplained infertility
should talk with their doctor about get-
ting tested for celiac disease.” GF
Van Waffle is a freelance journalist based
in Waterloo, Canada, and research editor
for Gluten-Free Living. He blogs at
vanwaffle.com.
The gender divide in gastroenterology
We asked Claire Jansson-Knodell, MD, about her career goal to improve
patient care for women in gastroenterology.
GFL: When and why did you decide
to pursue a career in medicine?
CJK: In high school. I had a wonderful
pediatrician growing up. I idolized him, and
he provided excellent care for my sister,
my brother and me.
I had rotavirus when I was a toddler
before there was a vaccine. My
pediatrician asked his nurse to drive my
mom along with me to children’s hospital
so I could be given IV fluids and supportive
care right away.
Children in the developing world still
have a high mortality rate related to
rotavirus because the diarrhea can be
so dehydrating. [My pediatrician] once
told me that his gift in medicine as a
pediatrician was to tell the difference
between a sick kid and a not-sick kid.
Because he knew I was a
sick kid in his office, I was
able to recover and have
a healthy childhood. That
practically made him a part
of the family.
He helped me celebrate
my high school graduation
and my medical school
graduation, where he
joked that perhaps we
could have a role reversal;
I would love nothing more
than to be able to care for
him someday. Claire Jansson-Knodell, MD
GFL: What drew you
to study gender-based differences in
celiac disease?
CJK: The interest in gender-based
differences comes from a couple different
angles. One is that I joined a male-
dominated profession: 16.4 percent of
practicing gastroenterologists in the
United States are women. I was drawn to
GI for that reason.
Within celiac disease, there's this
gender discrepancy within a population
of people that we're caring for. One of
my goals was to provide excellent care
for patients in general and in particular
women with digestive issues.
Theoretically, half of the population
is women. Many women prefer a female
doctor. Given the male-to-female ratio of
gastroenterologists right now, this isn’t
always possible for our patients.
Sometimes in GI, we talk about sensitive
issues such as bowel movements, patterns
and habits. I want patients to feel as
comfortable as possible because for
most people this is not a typical topic of
conversation. I can understand why some
patients may prefer a doctor of the same
sex, and one of many reasons why I chose
GI was to help fill that gap in patient needs.
On a personal level, I would like to drive
forward research in women’s health. Much
of [the] research in the past, including in
animal models, was done on males. This
over-reliance on male cells and animals
does not give us a clear understanding of
sex differences in health and outcomes.
Women used to be excluded from clinical
trials, but the National Institutes of Health
has changed that.
We need more
female researchers,
scientists and physicians
to continue to make
important contributions
to their fields.
GFL: In writing for
Gluten-Free Living,
it seems women are
equally represented
among the top
experts on celiac I've
interviewed. Do you
think celiac research
attracts women
because the disease seems biased
toward them?
CJK: I am not sure. I am glad there are
wonderful top experts in celiac disease
who are women. Personally, I had two
male mentors in the field of celiac disease:
Alberto Rubio-Tapia, MD, and Joseph
Murray, MD.
You will also note that for the American
College of Gastroenterology guidelines
on the diagnosis and management of
celiac disease, four of the five authors are
men.This is one of the key references
gastroenterologists use when diagnosing
and caring for individuals with celiac disease.
There are a growing number of female
gastroenterologists. What is exciting right
now is that all four major GI societies in
the United States have female presidents.
glutenfreeliving.com 47
 luten-Free Living sat down with
Stacy Schwartz, CEO and founder
of Ketanga Fitness Retreats, a well-
ness retreat firm that allows active, mindful
travelers to eat well and exercise, all while
exploring the world.
tacy Schwartz, a born-and-raised New
Yorker, has always loved to travel. It’s
been part of her DNA since she was
48 Gluten-Free Living July/August 2019
a little girl. As she grew up and entered the
workforce, she’d constantly plan trips to desti-
nations where she was seeking a way to keep
up with her daily fitness routine while on the
road. Try as she might, she wasn’t able to find
a retreat or any group travel that offered the
trifecta: fitness, adventure and relaxation.
It was then that she saw an opportunity
in the fitness market to create her company,
Ketanga Fitness Retreats. She left her job in
corporate America behind and traveled alone
for 100 days. It was during that time that she
charted her own travel course, trying local,
healthy foods, visiting local fitness studios
and seeing the sights, but all the while wish-
ing she could have this experience with other
like-minded travelers.
“I had an idea to bring these kind of
unique, curated travel experiences to people
who liked fitness and to work with differ-
ent fitness professionals and studios to host
the trips, being the liaison that actually took
 care of the planning, organizing, logistics
that often scare people away from travel
completely,” Schwartz said.
Shortly thereafter, her dream became a
reality. She started speaking with some of
her favorite gyms and trainers about this
idea, and they too, fell in love with the con-
cept. Ketanga’s first retreat was to Florida,
and now, to date, the company has hosted
over 55 retreats and 150 events, all while
keeping Schwartz’s “Travel Well” philoso-
phy in mind, combining a special balance
of fitness, adventure and relaxation.
THE GLUTEN-FREE
CONNECTION
One of the core pillars of the retreats cen-
ters around healthy food and trying lo-
cal culinary offerings. Given the types of
people who are attracted to fitness retreats,
Schwartz has no shortage of those who
have dietary restrictions, namely being
gluten free.
“Gluten sensitives are one of the more
common dietary restrictions we see, and
we are lucky to work with some incredible
hotels and chefs who not only understand
this restriction but are also able to create
delicious gluten-free options for our guests,”
Schwartz said. “In fact, we sometimes pre-
pare gluten-free menus for all guests, who
would never know the difference.”
Each retreat has its own unique loca-
tion, itinerary and feel to it, as does each
menu plan for the trips. Some take place
in private villas or retreat centers where
Schwartz liaises directly with private chefs
for most meals. Alternatively, other retreats
are located within cities or towns where
part of the itinerary is dining out at local
restaurants in the area. “While we love hav-
ing variety on our trips, we always make
sure there are healthy options and dietary
restriction-friendly options available on
any included meal,” she added.
Nicole Carrea, a recent Ketanga attendee,
lives a gluten-free lifestyle and was so thank-
ful she was able to take a vacation that suited
OLGAKOK/SHUTTERSTOCK, DONATAS1205/SHUTTERSTOCK
her dietary needs. Initially, she was hesitant
to take the plunge as she was worried about
communicating her needs with a language
barrier on her trip to Latin America, and
she felt anxiety over traveling. “A phone call
with the Ketanga team prior to booking
the trip put my mind at ease, and once in
Costa Rica, Ketanga’s insider knowledge
of the area and personal relationships with
local businesses ensured I had all of the
accommodations I needed. I ate delicious,
fresh, gluten-free food all week and even
had the courage to safely try some local
specialties,” she noted. “Their attention to
detail and focus on guest experience will
ensure food is a highlight of your trip and
never a source of anxiety.”
When guests sign on for a retreat, they
are asked to provide their personal infor-
mation in advance so that Ketanga can
accommodate gluten-free meals or any
other dietary restrictions. Then, Ketanga
gets to work marrying local food vendors
and restaurants with their itineraries.
“In addition to building special menus
at local restaurants for group meals, we
have had cooking classes where guests get
a hands-on look into how local specialties
are created and then have recipes they can
take back home,” said Schwartz. “Last year,
we started working with a chef in Costa Rica
who provided a local fruit workshop where
guests tried about 10 different fruits they
have never before seen in the U.S.”
Ketanga’s food philosophy is simple:
It is not there to tell people what and
how much they should be eating, but
it does offer balanced and healthy op-
tions so that everyone feels welcomed,
comfortable and satiated.
FITNESS FOR THE FUTURE
Schwartz’s company philosophy of “Travel
Well” really boils down to two comple-
mentary meanings. One is to be mindful
of including some wellness into your jour-
ney, which can be as simple as opting for
a walking tour instead of a bus tour. The
second is to make the most of your travels.
She believes that if someone is interested
in doing something or trying a new thing,
it’s imperative for them to make it happen,
because you never know if you will be back
there again.
As for new launches, Ketanga is unveil-
ing a host of unique destination retreats
this year, including themed ones such as
“Boxing and the Beach” and “Fitness, Food
and Fun” in Costa Rica, as well as “Winter
Escape Yoga Retreat” in Nicaragua and
“Ride + Flow” in Ireland. It has also begun
to offer a line of customized bachelorette
retreats for bridal parties who are looking
to feel their best before their big day as well
as cannabis and yoga retreats that will dive
into the healing effects of cannabis in a
thoughtful way.
It is also offering 55 and over well-
ness retreats that focus on empowering
adults to make healthy and appropriately
active choices as they age alongside like-
minded individuals.
As Schwartz looks to the future of Ket-
anga, she plans to launch new retreats with
exciting activities and meals in destinations
such as Portugal, Colombia and Denver. GF
Let ’s Get This Bread
Innovation leads to more gluten-free bread offerings
at the bakery and in the bread aisle
BY SUSAN COHEN AND LYDIA GOERNER

50 Gluten-Free Living July/August 2019

 eorge Chookazian knows
a lot about baking gluten-free
bread. For almost 30 years, the
founder and owner of Foods by
George has been baking gluten-free Eng-
lish muffins alongside products including
blueberry muffins, brownies and pound
cake. In those three decades, Chooka-
zian has had time to reflect on the bread-
making process.
“There’s a romance to making
bread,” he said. “Of all the products
I have ever made, I absolutely love
making English muffins.”
For many in the gluten-free
community, the word “romance”
may not be the first word that
comes to mind with anything
involving gluten-free bread. Just
maybe, though, this is the exact
right word. When it comes to glu-
ten-free bread and bread-related
products, there are now more op-
tions than ever. The variety and
depth of product would not have
been possible without a “romance”
that inspired bakers to innovate
and find out what is truly possible
with gluten-free bread.
In 2019, the gluten-free commu-
nity is starting to see what is truly
possible with gluten-free bread in
the bakery and bread aisle. There
are more options at the supermarket, more
gluten-free bakeries and even more oppor-
tunities to enjoy gluten-free bagels. So much
development merits a roundup of some of
the innovation.
A TASTE OF FRANCE
In Oakland, California, a taste of France
is possible thanks to Mariposa Baking Co.
The bakery, founded by Patti Furey Crane,
bakes croissants, a complex product to
make gluten free. The question arises, what
does it take to create a croissant without
gluten? The answer, as she explained, is that
they have to use the same exact technique
as anyone making a croissant.
Lamination is the process by which the
croissant comes to fruition. The purpose
is that “you're building up your dough to
get flakiness—keeping butter separate from
flour.” This is accomplished by “doing folds
of dough with this sheet of butter.” What
happens is that “you're breaking the but-
ter down into the dough...you want the
butter to be in the dough in a cold form
so that creates a separation” between the
flour and butter.
As Crane explained, the baker will "lami-
nate the dough in the same way” that a
croissant containing gluten is made, “but
In 2019, the gluten-
free community is
starting to see what
is truly possible
with gluten-free
bread in the bakery
and bread aisle.
we use our little flour combination,” which
is where the difference exists. She noted
that making croissants is labor intensive
as "it's a very handmade product” and “we
don't have any way of doing laminations,
aside from doing [them] by hand.” With
croissants, she said, “there is no way to
cheat it or fake it.”
When discussing the croissants, Crane
said that when it comes to baking, "ev-
erything evolves” and “maybe tomorrow
it can be better, but we don't figure it out
until tomorrow." The evolution she talks
about has benefitted Mariposa’s baguette. In
fact, she explained, “we evolved it last year,
quite by accident.” The baguettes, which
are vegan, are made “in a traditional way”
using a bread molder. The evolution of the
product has led to it being “less dense, a lot
lighter,” with a “nice texture, nice crumb,”
and this improvement can be noticed, she
shared, when the produce is reheated.
When it comes to baking bread, Crane
said, "It's fun figuring things out. There's
so many things you learn by accident and
observing what's going on here.”
THE BREAD AISLE
When it comes to purchasing gluten-free
bread at the supermarket, the freezer aisle
long was the most likely place to
go. These days, there are more
options sitting on a shelves, and
this includes products from Can-
yon Bakehouse. What inspired
the company to have shelf-stable
products thanks to its stay-fresh
packaging, in addition to its prod-
ucts in the freezer section?
“Our stay-fresh packaging was
developed to solve the shelf-life
riddle for both retailers and con-
sumers,” said Jesse Weilert, vice
president of technical services at
Canyon Bakehouse.
“Retailers want to be able to sell
gluten-free bread in any part of the
store, not just the freezer,” Weilert
said. “Consumers want to be able
to keep bread on their counter or
in their pantry for a longer time
without having to worry about
wasting bread. Since grocers sell
gluten-free items in different parts of the
store—the freezer, in-store bakery, bread
aisle—the stay-fresh packaging allows us to
be in more places, specifically in the fresh
bread aisle.”
Beyond just bringing bread to the bread
aisle, the company thought a great deal
about which products should be available
with the stay-fresh packaging.
“When we launched the stay-fresh prod-
ucts, we wanted to create unique flavor va-
rieties so consumers could find almost any
bread type they wanted—Ancient Grain
Bread, Hawaiian Sweet Bread and Deli
White Bagels in the fresh bread aisle, and
our classics like 7-Grain Bread, Cinnamon
Raisin Bread and Everything Bagels in the
freezer, for example,” Weilert said. As far as
the Hawaiian Sweet Bread, Weilert noted
that the product “is one of those specialty
glutenfreeliving.com 51
 First it was giving back to my
flavors that goes so well with lots of family
favorites, like barbecue and holiday meals.”
In addition to this new packaging, Can-
husband, who is my community,
yon Bakehouse has had a number of other
product innovations over the years. One and then it was growing to the
of its first big innovations was a wide slice.
What did it take to figure out how to make greater gluten-free community.
wider slices?
“Gluten-free bread doesn’t rise like wheat
breads, so you can’t just add more dough to
a bigger pan in order to get large slices. Glu-
ten is the ‘glue’ that holds bread together,
so it required a lot of recipe innovation consideration. “We have always been free These include almond meal, millet, white
and understanding how ingredients and from seven of the top eight food allergens. sorghum, bean, rice, potato, arrowroot
baking techniques work together to get Egg is our exception,” Weilert said. and tapioca flour.
the right size and shape, but also the same “It’s not just gluten free, it’s better!” is
great taste people expect from our breads,” FLOUR POWER the Authentic Foods’ motto. Their new
Weilert said. Authentic Foods (authenticfoods.com) Steve’s GF Bread Flour Blend forms a
Of note, when it comes to their bread, offers an array of gluten-free flours for dough without using any gums. It rises,
the bakery has always taken allergens into those who prefer to bake their own bread. doubles to triples in size during proofing
and has the taste and texture of wheat,
according to Aaron Rice, vice president
of Authentic Foods. The flour can be used
for baking just about anything, includ-
ing pretzels, cinnamon rolls, hamburger
buns, challah, English muffins, breadsticks
and more.
“It’s also a healthier bread alternative
because it is an excellent source of fiber,”
Rice said.
Authentic Foods studied the gluten mol-
ecule and developed a replacement using
plant molecules. This flour “delivers on taste
and texture and workability,” Rice said. Typi-
cally, gluten-free bread forms a heavy batter
rather than a dough, but Steve’s GF Bread
Flour Blend forms a true dough and results
in the taste and texture of wheat.
Authentic Foods works with bakeries,
who use their flour to create artisan bread, to
replace their usual gluten-free flour with this
one. The flour is used in nearly 100 bakeries
nationwide and on average, their business
has grown 20% within the first six months
of switching to Steve’s GF Bread Flour Blend.
Gluten-free bread to try Authentic Foods will be coming out with
a multigrain bread flour mix in 2019 that
Your grocery store shelves hold many fantastic brands of gluten-free bread. Try them all contains gluten-free oats, quinoa, amaranth
and find your family’s favorite. Here are our top recommendations. and teff for a hearty bread with lots of tex-
ture and nuttiness. Both these flour mixes
• Three Bakers • Udi’s • Schär are vegan.
threebakers.com udisglutenfree.com schaer.com Authenticfoods.com offers a plethora of
• Glutino • BFree • Little Northern gluten-free recipes that can be made using
boulderbrands.com us.bfreefoods.com Bakehouse their flours. For more advice on baking
• Franz Gluten-Free littlenorthern your own gluten-free bread, visit gluten-
franzglutenfree.com bakehouse.com freeliving.com, where an award-winning

52 Gluten-Free Living July/August 2019


chef and professor of baking and pastry
arts at The Culinary Institute of America
provides baking tips for home chefs (also
see his column on page 64).
THE BAGEL STORE
A fresh gluten-free bagel is one of the harder
items to find. With the opening of Modern
Bread & Bagel earlier this year in New York
City, a fresh gluten-free bagel with cream
cheese is totally within reach.
Modern Bread & Bagel is a mix between
a bagel store, bakery, deli and cafe. It is the
vision of Orly Gottesman, who trained at
Le Cordon Bleu Culinary Arts Institute
while living in Sydney, Australia, and
who developed a line of bread and bak-
ing mixes, Blends by Orly, following her
husband’s diagnosis with celiac disease.
She has taken her baking experience one
step further by offering fresh daily breads
and bagels alongside pastries, spreads and
a cafe menu.
When Gottesman first developed Blends
by Orly, she made an important discovery.
“I realized you can't use the same blend of
flour in bread and in cookies without com-
promising on the taste and texture of one
or the other,” Gottesman said. Thus began
the process of developing different blends
for different needs.
How did she go from blends to bagels?
Gottesman had been living around the
globe, and when she returned to New
York, she and her husband walked by a
former bagel store on the Upper West
Side. Together, they had a “how great
would it be” moment about opening a
gluten-free bagel store in the location.
Soon, “it really developed into a multi-
concept bakery, restaurant, deli” where
“everything [is] homemade, everything
[is] fresh daily, so anything you see in
here was made today.”
Modern Bread & Bagel uses a kettle
boiler when producing its bagels. The use
of this technique leads to what Gottesman
described as a “crusty outside and chewy
inside” bagel that is available in plain,
poppy seed, sesame seed, onion, garlic,
everything, superseed and cinnamon
raisin. How the bagel gets topped comes
down to the customer, and options range
from a variety of cream cheeses to egg or
tuna salad, smoked salmon and cheese.
For those interested in going beyond the
bagel, additional bread items on the menu
include baguettes, pain de mie loaf, rustic
loaf and challah on Fridays.
As far as the impact she is having,
Gottesman has seen it on a daily basis.
“There's a bigger purpose” underway at
Modern Bread & Bagel, she said. “First
it was giving back to my husband, who is
my community, and then it was growing
to the greater gluten-free community.” GF
The thinking
behind bread baking
George Chookazian first started
making English muffins in a health-food
store. “They were no longer using their
deli operation, so I took it over, all
10 feet by 10 feet of it, and it became
my first bakeshop,” said the Foods by
George founder and owner.
Flash forward almost 30 years, and
Foods by George’s products have come
a long way from where they started.
When asked about what he has learned
from baking gluten-free English muffins,
Chookazian offers the two sides to
baking bread.
“I can get both technical and
romantic,” Chookazian said. “Whether
you bake in small batches or high
volume, there is a definite science to
baking bread of any sort.”
A big factor in bread is yeast. “Yeast
is a live ingredient and must be handled
with respect,” he explained. “Too hot
or too cold, and the final product is
inferior.” Then there is the flour. “The
wrong balance of flours, starches, gums
or water, and the mouthfeel suffers. I
had done a lot of research developing
my initial flour mix, which was a huge
help in creating the light and airy English
muffins we produce.”
Beyond the technical, there is a
deep love. “There’s a romance to
making bread. Of all the products
I have ever made, I absolutely love
making English muffins. There is
nothing else like it. So many variables
can influence the final product.”
Most importantly, baking bread is
about patience and sensitivity. “Truly
great artisan bread takes time,”
Chookazian said. “It cannot be rushed. It
must be handled with care.”
For more
Learn to bake your own gluten-
free bread with recipes and tips
at glutenfreeliving.com.
glutenfreeliving.com 53
 When saying ‘farewell’ to certain foods
may be saying ‘welcome’ to better health
Using elimination diets to hone in on food sensitivities
BY SUSAN OJANEN

Have you ever wondered if the foods you’re
consuming could be the cause of your health
issues? According to the Cleveland Clinic,
nearly 1 percent of adults in the U.S. are af-
fected by food allergies (more than 3 million
people), while food intolerances run much
higher. The clinic reports that lactose, the
most common specific food intolerance,
affects 10 percent of Americans.
An elimination diet may be the best way
to identify which food(s) might be triggering
the body’s adverse reactions. “It’s the gold
standard if a food sensitivity is suspected
after fully evaluating a patient’s case,” said
Dr. Joseph Radawi, MD, ABFM, medical
director of Tri-Cities Functional Medicine
in Bristol, Tennessee. “Blood sensitivity test
results are lab-dependent, meaning that
separate labs frequently return different
results from the same blood test samples.”
The diet consists of removing specific
foods or food groups from the diet suspect-
ed of causing a negative effect on a person.
After a specified length of time, the foods
are reintroduced one at a time to gauge their
impact on the symptoms.
The most common food offenders are:
• corn
• dairy
• eggs
• gluten grains (barley, rye, spelt, wheat)
• white sugar
• shellfish
• soy
• beef
• pork
• processed meat
• coffee and tea
• chocolate
An elimination diet generally runs for
three to six weeks. Three weeks is the abso-
lute minimum to provide the body enough
time to deplete the antibodies built up from
its adverse reaction to the food.
As beneficial as an elimination diet can be
in revealing the cause(s) of health issues, it
could also be detrimental if not performed
correctly. Because eliminating several food
groups may cause a nutritional deficiency,
it’s essential to work with a qualified prac-
titioner. Lab tests may reveal imbalances in

54 Gluten-Free Living July/August 2019

the body that can be addressed by a prac-
titioner through nutraceuticals and other
treatments alongside an elimination diet
to support and heal the body.
Tambri Radawi, a certified functional
medicine health coach and Dr. Radawi’s
wife, individualizes the rate at which foods
are eliminated from the patients’ diets. “I
allow our patients to remove the foods over
two weeks if it is overwhelming for them to
remove them all at once,” Radawi said. “We
remove two food groups every few days, mak-
ing sure all the food groups are eliminated by
the third week. It can be done in a variety of
ways according to practitioner preference.”
Radawi teaches patients how to prepare
and enjoy foods that may be new to them.
“Helping our patients remain positive is vital
to their success. We focus on the variety of
wonderful foods they can enjoy rather than
on what is being eliminated and create a plan
from there.” Radawi meets with patients
every two weeks, either individually or in
a group. Keeping in close contact manages
challenges and prevents setbacks. “Ingest-
ing an eliminated food within the six-week
elimination period returns the patient to
day one for that food,” Radawi cautioned.
Frank and Kathleen Brown went through
the elimination diet together and said they
would gladly do it again if needed. After a
winter season of experiencing multiple ill-
nesses and generally feeling lethargic, they
decided it was time to analyze their bodily
functions and systems professionally. Their
most important discovery was how “sugar
zapped our energy,” Kathleen Brown said.
“We’re now eating more vegetables than
before, less beef and pork, and more chicken
and fish. We gained energy and lost weight.”
The Browns found that by monitoring
how full they felt during meals, they ate
smaller portions and were satiated. Their
challenges included sugar cravings, which
they overcame by increasing exercise time
and purchasing a vegetable chopper that
made for quick meal preparation.
Radawi said early on during the elimi-
nation diet, patients regularly experience
increased energy, reduced inflammation and
pain, fewer digestive issues such as diarrhea
and abdominal pain, lifting of brain fog and
improved skin conditions such as eczema
and rashes. Other health issues—for instance,
irritable bowel syndrome—take more time to
improve. Radawi has also seen good results
in patients with chronic fatigue syndrome,
fibromyalgia, anxiety and depression.
Rachel Dawson’s results concur. She expe-
rienced increased energy within the first two
weeks of her elimination diet. The first six
weeks of her program focused on removing
all forms of sugar from her diet; the second
six weeks continued eliminating sugar while
adding the removal of grains, starches, dairy
products, eggs and caffeine.
Dawson was sleeping more soundly, and
her mental acuity shot up, which she de-
scribed as, “clearing from a fogginess that
I hadn’t before noticed.” Dawson said she
was pleased with the 2 to 3 pounds per
week weight loss. “Nothing dramatic,” she
said, “but it has remained consistent for the
past six months, totaling 50 pounds so far.”
Dawson had previously viewed follow-
ing an elimination diet as an exercise in
asceticism. “I had never thought about how
certain foods affect the body and how long
it takes those foods to work their way out
of your system,” she said.
The crucial time for the elimination diet
is the food reintroduction phase. Eliminated
foods are added back to the diet one at a
time. The reintroduced food is eaten for
one day and then removed again for three
days. This waiting period is critical because
the body can have a delayed reaction to
the food. If reintroducing another food too
soon, any reaction would be unclear as to
which food caused it.
Noting which foods produced symptoms
and which ones didn’t, you’ll have a clear
understanding of the food to continue
avoiding. After letting your body continue
healing for six months or so, you can try
reintroducing the symptomatic food again
to test your body’s reaction to it. GF
Susan Ojanen is a freelance food and travel
writer and a Certified Integrative Nutrition
and Intrinsic Health Coach in private practice
at smallstepswellness.com in Bristol, Tennes-
see. She educates and supports clients in
building healthy new habits for maintainable
lifestyle changes.

Avoid these 7 common elimination diet mistakes

1  Not seeking professional

guidance. Remember
that eliminating several food
groups at the same time can
lead to nutritional imbalances,
which a practitioner will test
for and address with the
appropriate treatments.
get a head start by weaning
off of caffeine and alcohol, and
replace one take-out meal per
day with a home-cooked, non-
processed meal for a week or
two before starting the full
elimination process.
4  Not enough
 5 Eating away from
home. Realize that
eating out is risky; you can’t
your “why” on your bathroom
mirror, kitchen cabinet door,
car dashboard, computer and
honestly know what’s in the television screens, where you
sauce, seasonings, dressings work and play, and anywhere
and marinades. When going to you need inspiration.
someone’s home, bring a dish
to share that you know you
can eat in case there aren’t
7  Expecting too much
too soon. You may feel

2  Restricting caloric
intake. Eat plenty of
allowed foods for nutrients
and satiety, including healthy
fats such as extra-virgin olive
oil, unrefined cold-pressed
coconut oil, unsweetened
coconut milk and coconut
cream, and avocados.
 3 Too many changes too
fast. If needed, ease into
the elimination diet. Preferably,
preparation. Explore
recipes for the food groups
you’ll be eating in place of
the ones you're eliminating.
Test-run a few recipes
6  Poor attitude. Jot down
ahead of time, so you’re
set up for success with
meals you can count on
enjoying throughout the diet.
Consider freezing several
portions for busier-than-
usual days and lunches to go.
clear options there for you.
all your health issues
before starting the diet, and
review the list frequently.
You’ll be bolstered during
challenging moments by
noting improvements, big
and small, along the way.
And remember why you’re
completing the program. Post
worse before feeling better,
or changes will vary each day,
so set your expectation to
complete the diet and not
rate it day to day.Your daily
job is to follow the diet and
not to analyze it. Maintain a
diary and be honest about
how you’re feeling, emotionally
and physically.You may need to
rest more, exercise more, eat
more or drink more water.

glutenfreeliving.com 55
Q&A with Calvin Eaton
Gluten-free chef and blogger
Adopting a gluten-free lifestyle can
be made simple with these tips
BY JULIA WYNN
Chef Calvin Eaton has made it his mission
to make gluten-free living simple and avail-
able to everyone. He lives with fibromyal-
gia, celiac disease and chronic fatigue—all
conditions aggravated by the presence of
gluten in food.
His desire to raise public awareness and
understanding of how different conditions
are affected by gluten has culminated in
his popular blog, theglutenfreechefblog.
com, and his cookbook Cooking with Fi-
bromyalgia: A Young Man’s Guide to Simple
and Delicious Vegetarian, Gluten and Dairy
Free Meals.
He knows from personal experience how
adapting a gluten-free diet is key to a happier
and healthier lifestyle. Eaton recently spoke
with Gluten-Free Living about how gluten-
free foods help him manage his conditions
and how to maintain a healthy diet over
the long term.
GFL: What made you want to be-
come a chef?
CE: I received a Bachelor of Science from
the Rochester Institute of Technology in
hospitality and food service management,
which planted the seeds of love for food and
hospitality. Once I had an official diagnosis
of fibromyalgia in 2010, my entire way of
living and eating was transformed. That’s
when I really honed my skills as a chef and
went gluten free.
GFL: As someone whose energy
PIZIPWGERFIGSQTVSQMWIHF]½FVS-
myalgia, celiac disease and chronic
fatigue, how do you keep on top of
making healthy meals for yourself?
CE: I subscribe to a weekly meal service
called Freshly that is something that I value
for my busy lifestyle. I also use services like
Instacart to deliver my groceries so I don’t
have to expend energy shopping and driv-
ing to the store. Setting a dedicated day and
time for meal prep and cooking in batches
56 Gluten-Free Living July/August 2019
as well as using a slow cooker saves time,
money and energy in the long run.
GFL: In what ways do gluten-free
JSSHWLIPTQEREKI]SYV½FVSQ]EPKME#
CE: My gluten-free diet is mainly due
to my diagnosis with celiac disease. I have
eliminated dairy and other high-processed
foods like certain chips, crackers, salad
dressings and marinades from my diet
that helps reduce gut distress and reactions
to medications.
GFL: What challenges and pitfalls
did you have when switching from a
“regular” diet to a gluten-free diet?
CE: One of the challenges I faced early
on was helping my family understand the
severity and authenticity of my diagnoses.
It was difficult going to parties and events
where there weren’t gluten-free foods avail-
able. Educating others on this was one of the
reasons I started theglutenfreechefblog.com.
Early on, before I learned how to pre-plan
for being out in public, I found it challeng-
ing to stick to my diet when dining out or
when I forgot to pack a lunch.
GFL: Tell us how you started writ-
ing the Gluten Free Chef blog?
CE: In December 2012, I founded the-
glutenfreechefblog.com while living in
Nashville. At the time, I was experienc-
ing a debilitating fibromyalgia flare, on a
medical leave from my career as a special
education teacher and unsure if I would ever
work traditionally again. I started the blog
as a way to journal my days and hopefully
help others learn what I wish I knew when
adopting a gluten-free diet.
GFL: What resources have you
found that have positively impacted
your gluten-free journey?
CE: Today, there are many terrific on-
line resources for those going gluten-free.
Some blogs that I love are Dishing Up
The Dirt, Everyday Maven, Elana’s Pantry
and An Edible Mosaic. One book that I
consider my gluten-free bible and which I
still use today is Cooking for Isaiah: Glu-
ten-Free & Dairy-Free Recipes for Easy,
Delicious Meals by Silvana Nardone. For
those interested in learning more about
the science and evolution of celiac disease,
I highly recommend the book Gluten Free-
dom by Alessio Fasano.
GFL: What ingredients should you
have in a gluten-free kitchen?
CE: The top staples are bananas, some
type of gluten-free flour blend, oats, quinoa,
beans, rice and fresh vegetables like kale,
broccoli and chickpeas as well as a meat or
tofu for protein. You can do a lot with a few
ingredients and be gluten-free on a dime.
GFL: What are some of the big-
gest mistakes when making gluten-
free food?
CE: Buying expensive flours and ingre-
dients isn’t necessary. Starting small and
simple is the best way to transition to a
sustainable gluten-free lifestyle.
GFL: What tips do you have for
maintaining a gluten-free diet in
the long term?
CE: First of all, think simple, non-pro-
cessed whole foods that include fruits and
vegetables. Get to know your local farmers
market. It is a fantastic way to purchase
fresh vegetables and fruit while also sup-
porting the local farming economy. Learn
how to navigate your kitchen. Gluten-
free means you must take control of your
food diet.
If you are someone that has a dining-
out lifestyle, you will need to begin to
change your mindset. Finally, don’t as-
sume you will convert overnight to being
gluten free. You will make mistakes, you
will crave your favorite foods and give
in to your previous diet. Try to be kind
to yourself. GF

CRANBERRY SWIRL CHEESECAKE
MAKES ONE 9- OR 10-INCH DEEP-DISH CHEESECAKE WITH
PLENTY LEFT OVER FOR 5-6 MINI TARTS
Ingredients
CRUST
10 ounces gluten-free graham
crackers
3 tablespoons water
3 tablespoons melted butter
1 teaspoon ground
cinnamon
CHEESECAKE
24 ounces Philadelphia cream
cheese, room temperature
1 cup cane sugar
1 cup sour cream
¼ teaspoon salt
4 eggs
½ cup cranberry jam, pureed
1 tsp. vanilla
Directions
For crust, combine ingredients
for crust in food processor
and pulse until crumbly.
Press into the bottom of a
HONEY BALSAMIC TOFU STIR FRY
Ingredients
1
⁄3 cup balsamic vinegar
¼ cup honey + 2 tablespoons
¼ teaspoon pure orange
extract
Juice from ½ large orange
1 teaspoon nutmeg
2 teaspoons salt
1 teaspoon orange zest
2 tablespoons olive oil, to
coat pan
1 tablespoon minced garlic
cheesecake, pie or tart pan
that has been coated with
baking spray.
For cheesecake, preheat the
oven to 325 F. Then combine
sugar and cream cheese in the
bowl of a stand mixer (adding
cream cheese one package at
a time) and mix.
Beat in sour cream, vanilla
and salt.
Add eggs one at a time, mixing
well after each addition.
Pour mixture into pan with
crust. Dollop four tablespoons
of jam on top of batter. Using
a toothpick, swirl the jam into
the cheesecake batter.
Set into another, larger pan
filled with 2 inches of water.
Bake for 60 minute at 325 F.
Allow to cool for 15 minutes,
then chill.
1 small onion, thinly sliced
1 package extra-firm tofu,
drained and cut into thick
strips
1 bag frozen stir fry
vegetable blend
1 tablespoon garlic powder
1 tablespoon lemon pepper
seasoning
* seasonings can be adjusted
according to your taste
APPLE CHAI
SPICE BREAKFAST QUINOA
Ingredients
QUINOA
½ cup dry quinoa
¾ cup water
¼ cup almond milk
APPLE TOPPING
2 tablespoons Earth Balance
3 tablespoons water
1 tablespoon lemon juice
½ apple, cored and diced
1 tablespoon light cream
1 tablespoon chai spice mix
1 tablespoon maple syrup
1 teaspoon organic brown
sugar
1 tablespoon ground
flaxseed
Directions
In a bowl, combine vinegar,
honey, orange extract, orange
juice, nutmeg, salt and zest.
Set aside.
In a large cast iron skillet, heat
olive oil, minced garlic, onions
and tofu strips over medium
heat. Sauté until just browned.
Transfer tofu mixture to a
bowl and set aside.
Heat should now be high
enough to sauté vegetables.
Directions
For quinoa: In a small
saucepan, bring quinoa, water
and milk to a boil. Then reduce
heat, cover and simmer quinoa
15 minutes, until fluffy.
For apples: In a small skillet
over medium-high heat, add
1 tablespoon Earth Balance,
water and lemon juice. Add
apples and sauté for about 4
minutes. Reduce heat. Then
add light cream, chai spice mix,
remaining tablespoon Earth
Balance, flaxseed, maple syrup
and brown sugar, and continue
sautéing until apples become
tender, about 5-6 minutes. Stir
throughout, adding water so
that liquid does not cook off.
Top quinoa with apples
and serve.
Add bag of veggies and
continue to sauté for about
5-6 minutes on high heat.
Reduce heat to medium and
allow vegetables to cook
down for 2 more minutes.
Add garlic powder and
lemon pepper.
Add tofu mixture and vinegar
mixture, and cook another 4
minutes, sautéing constantly.
Remove from heat and serve
immediately.
glutenfreeliving.com 57
 Co ok in g w it h
sea ve ge tab le s
ith a q
ent w
Experim ISA CAN
aturally gluten free
(always read ingredient
labels to verify) and an ex-
cellent source of nutrients,
sea vegetables are aquatic
species of algae that have been popular-
ized throughout East Asian cuisines. These
vegetables are often incorporated in Japa-
nese, Korean and Chinese meals, providing
essential nutrients, such as vitamins A, C
and E, B vitamins, folate, calcium, iron,
protein (particularly in sea lettuce) and
more. They are a great alternative source
of healthy complex carbohydrates. Sea veg-
etables can be utilized for a variety of meal
options and are often paired with dishes that
include seafood. Some of the most popu-
lar sea vegetables include nori, kombu, sea
grapes, sea lettuce and wakame. Use these
sea vegetables to make delicious homemade
sushi, hand rolls, wraps and salads. Here is a
comprehensive look at these sea vegetables
and their health benefits.
NORI SEAWEED
Nori is a species of red algae, commonly
58 Gluten-Free Living July/August 2019
a e dishes
uatic alg
TKIER
BY L
used in Japanese cuisine. Most people
recognize nori as the seaweed wrapping
around their favorite sushi rolls. Nori is one
of the healthiest seaweeds, providing the
highest source of protein, approximately 50
grams per 100-gram serving. Researchers
from Stanford Medicine found that gut
bacteria responded positively when nori
was introduced into the diets of mice. Gut
bacteria can provide essential nutrients and
promote healthy digestion. The lead author
of the study, Elizabeth Shepherd, PhD, be-
lieves microbes “are a very powerful lever
to modulate our biology in health and dis-
ease,” and nori can add help incorporate an
additional strain of healthy gut bacteria into
your digestive system. Researchers from the
American Chemical Society reviewed over
100 scientific studies and found that nori
seaweed contains proteins similar to bioac-
tive peptides, a protein chain found in milk
products and various other animal-based
products, which can reduce blood pres-
sure and even prevent certain diseases. In
addition, nori provides an excellent source
of omega-3 fatty acids and vitamin B-12.
KOMBU
Kombu is another ed-
ible sea vegetable that is
popular in East Asia and is of-
ten found in noodle dishes or broths.
Researchers at the University of California,
Berkeley, found that brown seaweeds, such
as kombu and wakame kelp, could have a
significant effect on breast cancer in humans.
The study focused on an American seaweed
variety called bladderwrack, which is closely
related to the Japanese kombu and wakame
kelp. These seaweeds contain properties that
had an effect on the sex hormone estradiol.
Estradiol is a potent hormone that can in-
crease the risk of developing a variety of
diseases, including breast cancer. This study
suggests that brown seaweeds like kombu
can lower the level of estradiol found in the
body, effectively lowering the chances of
estrogen-dependent diseases from arising.
In a press release, Professor Martyn Smith of
UC Berkeley stated, “Kelp is a little-studied
nutrient, but there’s good reason to look at
it more closely…this study opens up a new
avenue for research leading to cancer-pre-
ventive agents.” While kombu and other sea-
weeds and kelps offer wonderful nutritional
benefits, it is important not to over-consume
seaweed, as it is often high in iodine.
WAKAME KELP
Similar to the kombu
seaweed, wakame kelp
is another variety of
brown algae that is com-
monly consumed in Japan. It has a
distinctively strong flavor and is often incor-
porated into soups, broths and salads. Most
people are familiar with wakame kelp as it
is often used in miso soup, a Japanese dish
found in virtually every sushi or Japanese
cuisine restaurant. Wakame can also aid in
lowering the chances of developing sex-hor-
mone related disease, as well as fighting off
obesity. A study published by the American
Chemical Society found that brown seaweed
and kelp, like wakame, contain a compound
that promotes weight loss. The compound
fucoxanthin successfully promoted weight
loss by reducing the accumulation of abdom-
inal fat in obese rats and mice. Fucoxanthin
produces a brown pigment, which gives the
species of brown algae its name, and is only
found in large quantities in species of brown
algae. It is believed that the compound in-
teracts with the protein UCP1 to stimulate
fat oxidation, which, to put it simply, is the
conversion of energy to heat. Essentially, the
proteins found within wakame promote the
burning of fat cells, especially abdominal fat.
Fucoxanthin also causes the liver to produce
DHA, a compound similar to omega-3 fatty
acids, which can reduce low-density lipopro-
teins (LDL), also known as “bad cholesterol.”
SEA LETTUCE
Sea lettuce is a popu-
lar edible green algae
that is commonly
used in salads as an alter-
native to lettuce. Sea lettuce
can be found along most coastal regions
throughout the world, lending to a wide
variety of recipes and dishes that it can be
incorporated into. American researchers
recently discovered that varieties of edible
algae like sea lettuce contain polysaccha-
rides that can aid in lowering the effects of
allergy symptoms and asthma. Research-
ers also noted that the molecule gracilaria
lemaneiformis, common in seaweed and
edible algae, had similar anti-allergen prop-
erties, with the ability to reduce tropomyo-
sin, a protein found in shellfish that can
result in an allergic reaction. Moreover,
a 2015 study published by the Institute of
Food Technologists found that edible algae
is a wonderful alternative protein source.
For individuals interested in reducing their
animal protein consumption, sea lettuce
can provide the essential requirements for
a healthy and reasonable protein intake.
One serving of edible algae consists of 63
percent protein and 15 percent fiber. Algae
protein can be found in protein shakes or
smoothie mixes and protein bars.
OKINAWAN SEAWEED
Just like sea lettuce, Okinawan seaweed, or,
as it’s commonly known, “sea grape,” is an-
other variety of green algae found in coastal
regions of the Indo-Pacific. Sea grapes, a
beloved snack in Japan, can be consumed
on their own or with rice dishes or sushi.
Sea grapes are another type of green sea-
weed that can provide essential nutrients,
including omega-3 fatty acids and vitamins
A, C, E and K, as well as promote docosa-
hexaenoic acid, which supports brain func-
tioning. Researchers from the University of
Kansas found that docosahexaenoic acid
(DHA), when taken by pregnant women
as a supplement, resulted in a greater per-
centage of fat-free body mass in children by
the age of 5. The study suggests that DHA
can greatly influence body composition in
the early stages of childhood, lowering the
possibility of childhood obesity. As well,
research conducted at the University of Il-
linois at Chicago found that DHA can affect
the development of Alzheimer’s disease and
depression significantly. The study argued
that the omega-3 fatty acids found in DHA
provided anti-inflammatory properties that
could help protect the brain against neuro-
logical diseases. Plus, the study found that
consuming DHA-rich foods like fish and
sea vegetables could greatly reduce the risk
of developing depression or memory loss.
Dr. Papasani Subbaiah, an author of the
study, suggests, “This study is proof of the
concept that we can increase levels of both
EPA and DHA in the brain via supplements
or by incorporating LPC-EPA in the diet.”
Consuming a single serving of DHA-rich
food like sea grapes can help to improve
cognitive functions. GF
³ FEELING INSPIRED?
For more recipes that
incorporate sea vegetables,
visit glutenfreeliving.com.
SMOKED SALMON
NORI ROLLS
MAKES 4 ROLLS
Ingredients
8 sheets toasted nori
½ cup mayonnaise mixed with wasabi to
taste
8 pieces smoked wild salmon (each
about 1 ounce)
2 avocados, each thinly sliced lengthwise
into 8 pieces
1 English cucumber, thinly sliced
lengthwise into 16 pieces and trimmed
to fit the nori sheets
1 large red bell pepper, thinly sliced
lengthwise into 16 pieces
24 fresh mint leaves, chopped
24 fresh cilantro leaves, chopped
Warm water
Directions
Place 1 sheet of nori on a work surface,
with the rough side facing up.
Place 1 piece of salmon, 2 slices of avocado, 2
slices of cucumber and 2 slices of red pepper
about 1½ inches (4 cm) from the bottom
edge.Top with some of the mint and cilantro.
Starting with the bare edge, roll nori around
the fillings, pressing gently to make a compact
roll. Moisten a finger with warm water and
run it along the inside edge of the flap that
remains at the top of the roll, then press the
moistened edge against the roll to seal.
Repeat steps 1 to 3 with the remaining
ingredients.
Using a serrated knife, cut each roll into 6
pieces. Use a very sharp knife when cutting
your roll, as a dull one will crush it. Keeping
the blade slightly wet will also help. A good
way to do this is to dip the knife tip into a
bowl of water, then turn it so that the tip
points straight up. Tap the handle of the
knife on the table, and gravity will send the
water down the cutting edge.
This recipe is from The Paleo Diabetes Diet
Solution by Jill Hillhouse and Lisa Cantkier.
glutenfreeliving.com 59
Study Sessions
Celiac remains largely undiagnosed
BY VAN WAFFLE
Diagnosis gap1
„
The largest population study to date has
found a lower prevalence of diagnosed
celiac disease in the United States than
was estimated by previous screening
studies. This adds strong evidence that
the vast majority of people with celiac
remain undiagnosed.
Researchers at University Hospitals
Cleveland Medical Center in Ohio iden-
tified 83,090 celiac cases in a commercial
60 Gluten-Free Living July/August 2019
database of 35.9 million patients. This indi-
cates about 0.23 percent, or 1 in 435 Ameri-
cans, have been diagnosed with celiac.
Previous screening studies found celiac
(both diagnosed and undiagnosed) affects
up to 0.95 percent, or 1 in 105, Americans.
The prevalence in some European countries
is even higher. These new figures support
estimates that more than three-quarters of
American patients remain undiagnosed.
The data came from over 300 health cen-
ters across the country. It was aggregated to
remove personal information so regional
variations could not be determined. How-
WAVEBREAKMEDIA/SHUTTERSTOCK
ever, women, whites and adults were more
than twice as likely to be diagnosed with
celiac as men, non-whites and children,
respectively. Age data suggests diagnoses
peak during early childhood and again in
women during their 30s and men during
their 40s.
Celiac often occurred alongside other
health complaints, especially autoimmune
disorders such as lupus, inflammatory
bowel diseases and type 1 diabetes. The
authors call for liberal use of celiac testing
whenever unexplained symptoms could be
related to celiac.
„YouTube opportunity2
Professionals could make better use of
YouTube to reach more people with in-
formation about celiac, according to analy-
sis from William Paterson University in
Wayne, New Jersey, and Columbia Univer-
sity in New York. The study identified 100
videos about celiac that were most viewed
on YouTube between 2007 and 2010. They
were viewed almost 7 million times.
Videos included 48 uploaded by health
professionals, 32 by consumers and 20 by
news sources. The three groups provided
similar content. While 57 percent discussed
gluten-containing products, these videos
attracted 78 percent of views. Those provid-
ing health care information were relatively
few: 56 percent did not explain how celiac
is diagnosed, and they attracted only one-
quarter of cumulative views. Few videos
discussed age of diagnosis, who is at risk,
celiac’s hereditary nature or the risk of in-
hibited growth in children. Only 14 percent
indicated family members of people with
celiac should be screened for the disease.
The investigation included only English-
language videos and was the first to study
YouTube as a medium for celiac education.
It did not address accuracy of the informa-
tion provided, so this needs further study.
Medical professionals could use this avenue
to reach a large audience, the authors argue.
„ Beating the risk3
Most children with potential celiac can con-
tinue to eat gluten and will never develop
overt disease, according to research from
Italy. Potential celiac is a condition in which
patients develop typical blood antibodies
but without damage to the small intestine.
Patients may or may not have celiac-like
symptoms. In this 10-year study, most cases
spontaneously reverted to normal blood
antibodies and remained healthy while
consuming gluten.
The data came from a larger study attempt-
ing to understand how celiac develops. It is
Parents of three children chose to start them
on a gluten-free diet.
Twenty-three children continued a
normal diet and were screened again for
blood antibodies every year. If antibod-
ies remained high or reappeared later, the
patients underwent further biopsies. From
this group, 19 children reverted to normal
antibodies a year after their first biopsy and
did not develop any autoimmune disease
within 10 years. Three of this group (14 per-
cent) developed celiac within three years
of the first biopsy. One patient showed
fluctuating antibodies, but their healthy
gut persisted.
These findings will inform the debate
about whether to start children with poten-
tial celiac on a gluten-free diet, especially if
they lack symptoms. The authors suggest
that in families with celiac history, children
who test positive for blood antibodies should
always undergo a biopsy to confirm diag-
nosis before adopting a gluten-free diet for
life. If the intestinal lining remains healthy,
children can continue consuming gluten but
should receive regular blood tests to make
sure antibodies return to normal. Most young
children with elevated antibodies will likely
revert to normal and never develop celiac.
However, the continued presence of antibod-
ies indicates a high risk for developing celiac
and calls for careful follow-up. The ongoing
study will continue to monitor these patients.
The study notes that one of the three
children who started a gluten-free diet later
developed autoimmune thyroiditis. The
authors suggest this contradicts the theory
that a gluten-free diet protects children
with potential celiac.
„ ASD and celiac4
Limited evidence exists for a link between
celiac and autism spectrum disorder (ASD),
according to a review from University of
Calgary, Canada.
The analysis identified 15 studies made
between 1946 and 2018 examining co-
occurrence of the two conditions. Four
studies screened celiac patients for ASD
1 Karb DB, Mansoor E, Parasa S, Cooper GS. Prevalence of diagnosed celiac disease and associated conditions in the
United States between 2012-2017: results from a national electronic patient database. Journal of Gastroenterology
and Hepatology Research. 2019 Feb 21; 8(1):2793-2799.
2 Basch CH, Hillyer GC, Garcia P, Basch CE. Content of widely viewed YouTube videos about celiac disease. Public
Health. 2019 Feb; 167:146-151. doi:10.1016/j.puhe.2018.11.004.
while 12 screened ASD patients for celiac.
The three largest studies showed a signifi-
cant link between celiac and ASD. The rest
did not support a link, but these suffered
from poor study design or small size.
Experts continue to debate the impor-
tance of screening people with ASD for ce-
liac. Any patient should be tested for celiac
before launching a gluten-free diet in the
hope of treating ASD symptoms. This review
suggests there may be a link but emphasizes
a need for further research.
DID YOU KNOW?
Researchers in North America and Europe
are trying to breed wheat safe for people
with celiac disease. One of the most prom-
ising wheat lines is reported by Spanish
researchers5. It has good baking qualities
and a good nutritional profile. It stood
up to a small clinical trial in people with
non-celiac gluten sensitivity and appeared
to improve the profile of gut microbes.
Technically these grains still contain glu-
ten, but genetics technology can cut out
the parts that cause an immune reaction.
Beyond the science, these wheat varieties
face a bigger hurdle with public percep-
tion and government policy. They are all
genetically modified organisms (GMOs).
Studies have found no health risk from eat-
ing GMO crops, and they are nutritionally
the same as their non-GMO counterparts.
However, many consumers object to them,
and environmental groups oppose them.
In the European Union, where gluten-
free food research outpaces that in North
America, genetic breeding and cultivation
of GMOs is highly restricted.
Genetically modified wheat could benefit
people with celiac, at risk for celiac, with
non-celiac gluten sensitivity or who choose
to reduce gluten intake. However, the chal-
lenge of developing and testing it for safety
must address arguments against GMOs. GF
Van Waffle is a freelance journalist based in
Waterloo, Canada, and research editor for
Gluten-Free Living. He blogs at vanwaffle.com

following from birth 553 children who are
genetically at risk for the disease. Twenty-six
individuals were diagnosed with potential
celiac, all without symptoms. Biopsies showed
healthy intestinal lining. These diagnoses all
occurred between age 15 months and 5 years.
3 Lionetti E, Castellaneta S, Francavilla R, Pulvirenti A, Catassi GN, Catassi C. Long-term outcome of potential celiac
disease in genetically at-risk children: the prospective CELIOREV cohort study. Journal of Clinical Medicine. 2019;
8;186. doi:10.3390/jcm8020186.
4 Quan J, Panaccione N, King JA, et al. Association between celiac disease and autism spectrum disorder: a systematic
review. Journal of the Canadian Association of Gastroenterology. 2019 March. doi:10.1093/jcag/gwz006.256.
5 García-Molina MD, Giménez MJ, Sánchez-León S, Barro F. Gluten free wheat: are we there? Nutrients. 2019. 11;487,
doi:10.3390/nu11030487.

glutenfreeliving.com 61
 New GLUTEN-FREE PICKS

foryou
FOR A BREEZY,
ENDLESS SUMMER
COMPILED BY LYDIA GOERNER

Tio Gazpacho
Hold the bowl
Steaming soup in the summer?! Surely not.
Tio Gazpacho serves soups that you’ll be
happy to sip when it’s hot, with its tasty
line of drinkable chilled soups that are
totally portable. The soups are made from
all-natural ingredients for a quick, nutritious
meal on the go with no mess or clean-up
needed. They are mildly spicy and come in
five varieties.
´Tiogazpacho.com

Banana Joe Chips

This snack is B-A-N-A-N-A-S
This scrumptious, tropical snack is flavorful
and has probiotics and prebiotics, which
work to support digestive health and
immune function and enhance protein
utilization. The chips are thin, crispy and
fresh. They’re also non-GMO, vegan, dairy
free and nut free. These banana chips would
make an ideal fruity summer treat for the
beach or a picnic or to take on a hike. Each
pack has up to three bananas.
´Bananajoechips.com

Twang-a-Rita Original Rimming Salt

Wildly satisfying
These naturally flavored blends make
premium cocktail rimmers for cocktail
enthusiasts who desire a uniquely flavored
and authentic product. With seven sweet,
spicy and sour flavors like grapefruit, chili
lime and strawberry, they will be the perfect
complement to your favorite summer
cocktail. These rimmers give your margarita
a little something extra.
´Twang.com

62 Gluten-Free Living July/August 2019

 Mylk Labs Oatmeal
Greatest oats of all time
For a quick, satisfying breakfast, this oatmeal just needs water
and a ride in the microwave before it’s ready to energize your
morning. It has a complex texture and comes in Hazelnut,
Almond and Coconut. Each one has six ingredients or less, five
grams of organic coconut sugar and a roasted ground almond
and oat base. The company is female-owned, the packaging is
adorable and the oatmeal is mouthwatering—what’s not to love?
´Mylklabs.com
Origin Almond Juice
Go nuts
Almond juice is the liquid essence of almonds that’s extracted
by cold-pressing. This almond juice is naturally low sugar, low
carb and lower calorie. It has a fresh, clean and crisp flavor that
will be a refreshing beverage for hot summer days. Whether
you’re Keto, Paleo or vegan, or avoiding dairy, gluten, grains or
soy, this drink is one you can feel good taking a swig of.
´Originalmond.com

King Arthur Flour Gluten-Free Single-

Shottys Gelatin Shots
Get the party started
These shots, made with premium vodka,
come in easy-to-squeeze packaging with
no mess and no preparation needed. They
include a variety of colors and flavors,
and are all kosher, all-natural and gluten
free. Shottys would be a crowd-pleasing
choice to bring to tailgates, barbecues or
pool par ties to have some summer fun.
The cups are recyclable and BPA-free, and
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True Made Foods BBQ Sauce
Beneath the sauce
This BBQ sauce drastically reduces
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Serve Chocolate Chip Cookie Mix
Microwave magic
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Kingarthurflour.com

7 If you’d like us to consider your new product to be featured in New For You, send information to editor@glutenfreeliving.com.

glutenfreeliving.com 63
Cooking Class
Assemble Scrumptious Scones
BY RICHARD COPPEDGE JR.
MASTER GLUTEN-FREE SCONES WITH TIPS FROM
OUR RESIDENT BAKING EXPERT, AND IMPRESS YOUR
GUESTS AT BREAKFAST OR AFTERNOON TEA.
F
Scones are laky, dense, with just
enough moisture, a scone
traditionally is a savory treat to enjoy
just about any time of day. They
sweet but also can be eaten with jam, cream or
can be more on a variety of toppings and are ex-
quisite served alongside coffee or
the savory side, tea. Perfecting gluten-free scones
need not be daunting. Here are
though they are my tips for learning to bake your
best scones.
not biscuits. Scones are traditionally
sweet but also can be more on
the savory side, though they
are not biscuits. Of course, that
might lead to much discussion
as to which is better, but of
course, the two baked goods
are different. Biscuits and
scones both come from the
quick bread family. Leavening
action is produced mainly from
the use of some type of chemi-
cal leaveners and supplemented
by the production of steam,
produced once many of the
“liquefiers” begin to melt, then
boil during the baking process.
When it comes to making a
gluten-free scone, you might first
find a high-quality dry scone mix
that suits your needs. If not, then
let’s look at some considerations.
A scone can include a solid
fat or even a liquid form of fat
(especially if using heavy cream).
The flour is relatively low
in protein.
It’s more about
including enough stabiliz-
ers within the overall
liquid-based ingredients to
provide the flour mixture
with sufficient hydration
and strengthening proper-
ties. That’s why I prefer to
use some liquid whole eggs
or even liquid egg whites.
Try to include at least ¼ of the
64 Gluten-Free Living July/August 2019
total liquid content with either
egg substance. The remaining liq-
uid is best made up of a high fat
content liquid, such as classically
heavy cream. If dairy is an issue,
then select a plant-based milk
beverage and supplement with
some additional fat, like oil. Use
close to ¾ cups of total liquid to
two cups of gluten-free flour.
Here are some suggestions to
get you started. They’re based on
using two cups of a gluten-free
flour mixture, which does not
have any added salt, sugars or
fats added.
• Any scone will contain a
chemical leaveners, whether
baking powder (first choice) or
baking soda (with the use of an
acid-based liquid in the recipe,
like buttermilk). Baking powder
is best, and if you’re unsure
whether the baking powder
is gluten free, then make your
own! Use 2 teaspoons of
cream of tartar, 1 teaspoon of
baking soda and 1 teaspoon
of cornstarch. Mix all together
and sift before using. Use two
teaspoons of baking powder to
two cups of flour.
• Add a small pinch of salt, for
flavor enhancement, of course.
• The sugar, preferably granulated
to help with providing tender-
ness, can be white granulated
or even turbinado. Use about
¼ cup of sugar to two cups of
gluten-free flour.
• Typically, scones contain some
type of dried fruit to impart
texture and sweetness. De-
pending on the texture of the
mixed dough, the dried fruits
can be added in the dry form.
But if your dough has been
stored in the fridge overnight
and it has a very firm texture,
then cover the dried fruits with
hot water. Allow the fruits to
hydrate in the water for 15
minutes. Drain off the excess
liquid, then add approximately
half a cup of the plump fruits
to the dough.
If your scone dough is wet,
cover it with wax paper, then
refrigerate for 1 to 2 hours. This
will help to tighten up the mix-
ture. Portion out and cover with
egg wash (if you prefer a shiny,
golden color) or cover lightly
with a small mixture of ¼ cup
of sugar and ¼ cup of gluten-
free flour (for a more classic,
rustic look).
If the mixture is quite firm,
then skip the refrigeration and
proceed straight to portioning.
The oven should be preheated
to 400° F. After five minutes,
lower the temperature to 350°
F. The internal temperature of
your scones should be 190° F or
higher at the center before they
are finished baking.
Allow to cool, briefly, while
MAIIA VYSOTSKA/SHUTTERSTOCK
you are brewing tea or coffee,
and enjoy this treat. GF
Richard Coppedge Jr. is an award-
winning chef and professor of baking
and pastry arts at The Culinary Insti-
tute of America. He is the author
of Gluten-Free Baking with The
Culinary Institute of America.
Finally a Gluten-Free Pasta
that tastes like pasta!

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