Plan, Plan, Plan!

I don't know about you, but I'm busy. Really busy. Between school, kids, husband, household and still wanting to have a little fun I often find it hard to get substantial food on the table. Often, I resort to "Make your own meal Monday" or "Find your grub Friday"....even cans of soup or in a last ditch effort Fast Food. To avoid accidentally eating gluten through cross-contamination, eating processed foods (which I try to avoid), or overly fattening and bland foods I plan ahead. I find that if I do this, even preparing the meal up to the baking stage, I can get some delicious foods on the table without over-stressing myself.

Last night, we had Shepherd's Pie. I prepared everything up to step 12 (in the recipe below) and then had my teenaged daughter do the egg wash, sprinkle on the Parmesan cheese and then put it in the oven. That way, by the time I got home from school, and my husband was home from work dinner was ready and all I had to do was gather the family around the table. Sure, I still prepared it, but I was able to move that time to earlier in the day so that my stress level wasn't all at then end of the day.

Shepherd's Pie is a complete meal in one dish! Loads of veggies, protein and a starch all in one dish! This recipe serves 12 easy...so make the full pan and then freeze/refrigerate leftovers for lunches or another dinner. I like to freeze left overs in one serving portions. That way, when the kids have to be two different places at the same time, and there isn't any time to prepare a wholesome and delicious meal, we simply reheat individual portions of the leftovers we each choose.

This Shepherd's Pie is rich and decadent. You can use less or more of the various veggies to meet your preferences. My husband and son don't like onions, so I often use less onions or use onion powder when I can. In this case I used the diced onions and sauteed them until golden brown.

Shepherd’s Pie

serves 12 (1 cup servings), prep 20 min, cook 40 min

• 2 tbsp oil, divided
• 16 oz white mushrooms thinly sliced
• 8 oz red wine, divided
• 1 cup carrots julienned
• ½ to 1 large onion, diced
• 3 cloves garlic, minced
• 1 lb ground lamb or beef
• 3-4 sprigs fresh thyme, minced
• 2 cup frozen peas
• 2 tbsp butter, divided
• 2 tbsp corn starch
• 2 tbsp tomato paste
• 2 tbsp Worcestershire sauce
• 1 cup chicken or beef stock
• 3 medium zucchini julienned
• salt and pepper, to taste
• 6 cups mashed potatoes (you can always use instant if you need to!) (Note: Try mashed cauliflower or mashed Parsnip in place of the potatoes if you want to avoid white potatoes)
• 1 egg, beaten
• 2 tbsp Parmesan cheese, grated

1. Pre-heat oven to 400F. Butter a large casserole dish.
2. In a large skillet, heat 1 tbsp oil over medium-high heat.  Add sliced mushrooms.  Sauté mushrooms until soft and brown.  Add 2 oz red wine to the hot pan, stirring and scraping the pan.  Remove mushrooms to a plate.
3. Add the remaining 1 tbsp of oil to pan and heat to medium.
4. Sauté onions until beginning to soften, then add carrots and garlic.
5. When carrots are soft add ground meat and brown, breaking meat into large chunks.
6. When meat is browned, season with salt, pepper and thyme.  Add mushrooms, peas and 1 tbsp butter.
7. Sprinkle mixture with corn starch and stir.  Then add tomato paste, Worcestershire, and remaining 6 oz wine.
8. Cook and stir mixture for several minutes.  Add stock and simmer until sauce is thick and somewhat reduced.
9. Remove from heat and stir in zucchini.  Season to taste.
10. Pour meat mixture into the prepared casserole.
11. Drain and mash potatoes with butter and cream as needed.
12. Spoon mashed potatoes over meat and spread and smooth the top.
13. Brush potatoes with a beaten egg and sprinkle with Parmesan.
14. Bake casserole 20-30 minutes or until hot and bubbling and potatoes are browned.  Cook time will be longer for a cold dish.

NOTE: If you want to make this recipe ahead of time, after spooning the potatoes on top, cover and refrigerate. (At the end of step 12)

Fried Rice!

Ok so who doesn't like fried rice?!? It never fails, we go to a Chinese restaurant or to the Japanese steakhouse and they ask, Fried or Steamed? You forgo the Fried thinking it is too fattening or even worse, you could get Glutened! Fried rice has soy sauce, which has wheat unless you have access to gluten free soy sauce. Restaurants usually don't have gluten free soy sauce available so it is much easier to just avoid it.....or is it?

Pleasing the kid pallet and avoiding gluten can be difficult sometimes when you are trying to stay on a budget and don't want to just eat broiled chicken and steamed veggies. You don't have to give up this comfort food at all! All you have to do is make it at home!

Chicken "Fried" Rice

2 cups uncooked rice, steamed as normal
4 eggs, scrambled, cooked and set aside.
1 Tbs Sesame Oil
1 Can Chicken Breast in water 
1 package frozen peas and carrots
1/4 tsp dried minced garlic (or one fresh clove minced)
1 tsp ground ginger
2 Tbs gluten Free Soy Sauce (I buy the store brand because it has no wheat and is cheaper!)
salt and pepper to taste

1. Steam the rice as directed on the package.
2. Heat the oil in a large pot, add garlic and saute until fragrant.
3. Add in the chicken, veggies, ginger, 1 Tbs of the soy sauce.
4. When the rice is done and the chicken/veggie mix is hot, add the rice and egg to the chicken one cup at a time, mixing well after each cup.
5. Add the last Tbs of soy sauce and salt and pepper to taste.


(Serves 6-8 depending on the serving size. I usually do 1 cup per person and freeze the leftovers in single serving baggies for easy  lunches.)

I like to serve this with salad and miso dressing.


This is better than what you get in restaurants because it isn't loaded with fat or MSG and you won't have to worry about making two meals to keep from getting Glutened AND still pleasing everyone else!

Weekly Recipe: Korean Beef Bowl

I love to try new things and experiment with food. I'm not partial to any one genre of food either. One of our favorite foods in my house is this Korean Beef recipe served over rice and with salad on the side.

• ⅓ cup  brown sugar, packed
• ¼ cup Gluten Free soy sauce
• 1 tablespoon sesame oil
• ½ teaspoon crushed red-pepper flakes
• ¼ teaspoon ground ginger
• 1 pound lean ground beef
• 3 cloves garlic, minced
• Onion, thinly sliced

1. Mix together brown sugar, soy sauce, sesame oil, red pepper flakes, and ground ginger in a small bowl. Set aside.
2. Brown ground beef in a non-stick skillet and drain, reserving 1 TBS of grease. Sauté onion in reserved grease until slightly browned. Add garlic to skillet and sauté until fragrant. Add beef and sauce. Bring to a simmer and cook for 2 minutes until well coated and heated through.  Serve over rice with Salad or steamed vegetables on the side.

VARIATION: Sometimes I make this with cubed beef in the crock pot. When I do it this way I allow it to simmer on low for 4-8 hours. This makes sure that the beef cubes end up so tender that they are basically falling apart they are so tender.
ENJOY!

What's to Come, Things to Consider and an Easy Recipe

I have  PCOS as well as Celiac's. For me this means that I am "insulin resistant" and do not process carbohydrates well in the first place. Usually I restrict my own carbohydrate consumption because of this. When I do I find that I have more energy, I crave less sweets and though it is still difficult to lose weight, I actually do see some weight loss...albeit little. That being the case, beginning in February I will be reverting to my Paleo diet I did last year. No, I will not only offer Paleo recipes on the blog, however I will offer several that I find that I love. The nice thing about Paleo is that you eat REAL food AND that real food is GLUTEN FREE. I won't be 100% Paleo, because I really miss cheese and yogurt when I cut it completely, and I *might* have Quinoa sometimes just because I LOVE it and it is so beneficial to your health.

I started drinking pop again and starting next month I'm going back off the stuff. Honestly it just jacks up my system and irritates my digestive system. I find that a lot of people with Celiac's, Crohn's, IBS etc have issues with it as well. So if you haven't thought about cutting it out yet, you might want to consider it. I highly encourage you to not only cut out pop, and the obvious gluten, but to also watch that what you aren't doing is simply replacing all the wheat products with "gluten free" versions of them. Another thing that you need to be careful of is corn. It is very tempting to just consume a lot of corn based products to get that "carb fix" but this can actually be dangerous because corn can be difficult to digest for some people, and it is easy to over consume. Plus, it is possible that if you have one type of "bowel reaction" to gluten, consuming substitutes *can* cause the opposite issue. (Just a little necessary TMI... FYI)

Cutting out anything, either by choice or necessity, causes cravings and withdrawals. At first you will feel deprived, replace those foods with something else. I like to eat raw nuts when I'm craving something (not peanuts) or a boiled egg (protein helps) and have a large glass of water. Once you are used to eating no gluten, it becomes easier and easier to not eat. Honestly, 2 years later I don't really miss it at all. Remember, this is a major change in your life, diet and way of thinking about food.

That being said, today's "recipe" is:

Quiche

 6 Eggs
1c Cheese
Salt
Pepper
(Basil)
(Thyme)
(Sage)
Spinach (a nice large handful of fresh stuff)
Bacon (browned and drained)
Mushrooms (diced)
Onion (diced and browned)

Preheat your oven to 350ºF, grease a muffin pan
Scramble the eggs as you normally would
Pour some egg into each muffin form (remember they will rise so only 1/4 full)
Add the fillings you want (veggies, meat etc)
Add some cheese (only about 1 Tbs per quiche)
-I like to "fluff" each one with a fork a little bit to incorporate the ingredients.
Salt and Pepper (add other herbs) as you like
Bake until the egg is no longer jiggly when the pan is tapped.
-(I check at 10 min and then every 3 min after)
*Two are a serving*

Put the rest into baggies and freeze or refrigerate

Served with avocado slices, sliced fruit and raw nuts  with some black coffee or plain water, this meal is not only gluten free but Paleo (except the cheese technically...which can be omitted to be entirely Paleo)

No need to starve....just eat GOOD food!

Recipe of the Day: Easy Crock Pot Chili

Another cold and snowy day here in Ohio and it seemed like the perfect day for chili. We like ours mild, but you can spice it up however you like! Served with a GF roll/Corn bread and some salad on the side it hits the spot like you wouldn't believe.

Easy Crock Pot Chili

2 lbs of ground beef browned and drained

2 6oz cans of Tomato paste

36 oz of water

2 15.5oz cans of kidney beans, drained

¼ to ½ onion diced and sautéed

1 tsp Garlic powder

3 Tbs Chili powder

½ tsp cumin

¼ tsp paprika

1-2 cans of diced tomatoes, drained (I use ones I canned from my garden)

Salt and Pepper to taste

Add red pepper flakes or hot sauce to give it more of a bite!

1. Brown the ground beef in a pan. Drain.
2. Add diced onion and sauté with the beef until starting to turn clear.
3. Add Garlic powder, Cumin, Paprika, Chili powder and salt and pepper. Mix well.
4. Transfer to crock pot. Add kidney beans, tomatoes, tomato paste and water. Mix well.
5. Set crock pot on low and let cook for 4-6 hours (add water as needed to maintain consistency)
6. Serve hot with shredded cheese and sour cream on top and GF corn bread/roll and a Salad on the side,

I forgot my lunch....vending machine it is.

Let's face it, sometimes we have little choice but to get something to eat from a vending machine or a "snack station". This can be intimidating when you are trying to eat healthy, it is even more intimidating when you have dietary restrictions!

I'm a busy mom, wife and a full time college student. There are times where I don't have time to pack a lunch from home, nor do I feel like spending $10 to get a salad on campus that I might get sick from because I picked the croutons off and got cross-contaminated. And sometimes it is simply a matter of I have $3 in my pocket...in change...because I gave my last $4 in singles to one or both of my kids.

Tempting as it might be to simply grab a candy bar, it is important to know what types of candy are gluten free and what isn't. This also isn't going to be a healthy choice and will cause your blood sugar to spike then drop suddenly, leaving you tired and even hungrier than you were before! Chips might be another thing you reach for and while some chips are gluten free, others aren't. So before you buy you need to know what contains wheat and what doesn't. Those BBQ potato chips might sound like a good idea (potatoes are gluten free right?) BUT WAIT! Some brands contain wheat in their seasonings....so  KNOW your brands! Plus, chips really don't have much in the way of nutrition do they?

Some of my favorites to grab are:
Unsalted trail mix (Nuts, raisins)
Reduced Sugar Fruit Snacks (if I really want something sweet)
                                                         certain brands put right on the front "Gluten Free"
Crunchy Granola Bars (The "Nature" ones are all gluten free) 
                    Chewy ones you have to know ahead of time whether or not they contain wheat or gluten.

Popcorn based chips 
(There is a brand that says "GLUTEN FREE" on it and I grab that if I want something salty really badly).

*Of course you can go with a candy bar if you are really itching for one, but do your research before you go buying things from the machine.*

The number one trick to eating from a vending machine is to understand that more things contain gluten than you might think. Even "corn chips" can contain gluten, so know what has it and what doesn't. Chocolate generally won't have any gluten (just have to watch what is mixed into it)...but know which of your favorite candies have gluten and which ones do not. No need to deprive yourself, or starve when you HAVE to eat from the vending machine. If I want a candy bar, I eat a candy bar. But when I'm reaching for a lunch substitute at school, I reach for a crunchy granola bar and unsalted trail mix. This allows for some whole grains, protein and healthy fats. These will keep me full longer, and give me necessary nutrients as well. Raisins are sweet, so are most crunchy granola bars because of the honey. :-)

The BEST way to decipher what you like and CAN eat in the vending machines is to prepare yourself before you find yourself in the situation. Licorice is NOT always gluten free (my favorite ones are not gluten free), plain chocolate usually is gluten free (3Musketeers, Snickers, M&M's, Milky Way...gluten free BTW) Most of the time Jelly Beans, gummy candies, candies like Skittles and jaw breakers are gluten free. Fruit Pies, Crackers, Pretzels, SOME dried fruits, SOME beef jerky (in the flavorings), cookies, cupcake, coffee cakes are NOT gluten free. Whenever you can, go for packing a lunch or know where a "snack station" is that has lots of choices you know you can eat.

My day today included a vending machine lunch and I had a bottle of water, crunchy granola bar and unsalted trail mix. Some vending machines have "Original" flavor or "peppered" beef jerky which I will eat but keep in mind anything that contains SOY SAUCE is going to have wheat.

Happy snacking!

Winter Days and Comfort Foods

Everyone has certain comfort foods they crave...especially when it gets cold and blustery outside. In Ohio, our winters can have warm sunny days in the 60's and 70's and flip the next day and be 26 and snowing with a cold biting wind like it was today. We all crave comfort foods and having Celiac's (or a gluten intolerance) does not mean that you have to throw those comfort foods out the window at all! Gluten free options are out there, and they don't have to be unhealthy either! So today, we bring you the "Recipe of the Day"....Mock Mac N Cheese.

It is true, when you have to avoid gluten you can't have pasta....well you can't have "normal" pasta. There are many brands you can buy in gluten free to make your regular mac n cheese, you can even buy prepackaged mac n cheese with the powdered cheese stuff if you want. However, I also try to avoid processed foods as much as I can. My goal is not only to eat gluten free, but to eat GOOD food that also happens to be healthy. :-) The box stuff just isn't nearly as TASTY as mac n cheese made with REAL cheese. So, you can buy the box stuff in gluten free....or you can buy gluten free pasta and make it yourself (I'll post my "Suped-up and Gluten Free Nana's Baked Macaroni" another time).

Today's recipe uses that awesome grain I posted the other day, Quinoa. Ok, a little about Quinoa:

            

"Quinoa is a species of goosefoot, is a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family. Quinoa is closely related to species such as beetroots, spinach and tumbleweeds.

It is high in protein, lacks gluten, contains essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron^."

^{Basically, Quinoa is a SUPERFOOD and a GREAT choice if you have to be gluten free.} 

^{Mock Mack N Cheese 
(serves 2)}

 

 1/2 cup of uncooked Quinoa

1/2 can chicken breast (I buy it packed in water)

(I like to add steamed broccoli florets too sometimes)

Thyme

Salt

Pepper

1/2 cup finely shredded Cheese 

1. Steam the quinoa. 

*Remember it is the same as it is with rice. 

1/2 c quinoa and 1c water/veggie broth/chicken broth. Bring to a boil, reduce to low, cover and steam for 20 minutes.

2. Put chicken into a skillet and heat on medium until warm/hot. 

*If you are choosing to add broccoli, cut into bite sized pieces and steam.

3. Put steamed quinoa into each bowl with chicken (and broccoli) and toss.

4. Add 1/4c of shredded cheese to each bowl 

(Colby, monterey Jack, Pepper Jack, mild cheddar are all good, so is Gouda, Parmesan, Asiago, and Sharp cheddar. For a more exotic flavor, use goat cheese.) 

5. Salt, Pepper and Thyme to taste.

6. One last good mix/toss and ENJOY

 

Sometimes (like today) I didn't have broccoli to add so instead I'll have carrot sticks on the side. You an also make this with spinach mixed in, diced and sauteed mushrooms or even a little bacon for some extra savory goodness. 

Comfort food doesn't have to mean fattening and over processed. This dish is a major favorite in our house and is so simple even kids can make it themselves. (So long as they are old enough to handle the stove.) My 14 year old son prefers this "Mock Mac N Cheese" to the "real thing" (read:box stuff) and we play around with different veggies to add, coming up with some new and interesting variations. 

Food is the fuel for life. It should be healthy but it should also taste good! It isn't just a matter of making food to quell the hunger pangs, it is crucial to enjoy the food that you eat. Remember, choose what you like, don't deprive yourself the good stuff...otherwise you find yourself "giving in" and "over indulging" on things you shouldn't eat (gluten) because you are not providing yourself with tasty and healthy alternatives. :-) 

 

I can't eat gluten....I'm going to STARVE!!

A diagnosis of Celiac's, wheat allergy or intolerance can seem like a death sentence, especially if you are a bread lover like me. I won't lie, it was tough at first to get through the cravings for a warm piece of freshly baked sourdough bread out of my oven, a gooey cinnamon roll fresh from the oven....and it was hard to decipher a menu when we went out to eat to figure out what I could eat and what would make me sick. It was a challenge for my family as well. They didn't know what to provide for me at family gatherings.

Great news, not only can you have bread, pizza and pastries, but you CAN have them gluten free. You can also go out to eat and easily ask specific questions that will tell you if a food contains gluten. There are many companies that make gluten free options for bread, pizza crusts, muffin mixes and even cupcake, brownie and pancake mixes. Some of them are full of extra sugar and most of them are pretty expensive, but they are out there....we will look at some of my favorites throughout my posts later.

Generally I make my foods at home. It is much easier than you might think and it is a guaranteed way to make sure you are "glutened" accidentally, so long as you ensure the ingredients you use are gluten free. Like everyone else, I like to watch my finances when I grocery shop and if you are like me, you might have a family that doesn't need to eat gluten free and end up buying for two dietary needs.

No need to fret....I promise you there are many ways of feeding yourself and  your family the SAME meal and not have everyone else turn up their nose.

Let's look at a simple day to start:

Breakfast:

Eggs (Prepare them how you like them!)
Fruit (Pick something you like!)
Oatmeal. (Note: some people have issues with oatmeal)
-I use 100% natural, whole oats (instant can often have wheat in it)
-I also add maple syrup, chopped nuts (if you aren't allergic to those) and dried fruit (READ THE LABELS) 
**Feeding kids can be hard sometimes, offer them an "Oatmeal Bar", put topping/mix-in choices on a plate or into smaller containers, allowing them to choose what to put into their oatmeal for the day. Fresh fruits, chopped nuts, brown sugar, maple syrup, honey, cinnamon, nutmeg.....etc.**

Lunch:

Grilled chicken breast
 (Start simple with salt and pepper...or I like to add ground ginger, garlic and soy sauce..BE AWARE soy sauce contains wheat!!! READ the label! I use a store brand that is gluten free and save money.)

Stir-fry veggie mix (I buy this in the veggie aisle at my store and only use a little of it)

Quinoa  
(This is a grain that is high in protein and gluten free. It has a sort of earthy flavor and it cooks up just like rice. Some people don't like it and it can take a little getting used to.....but give it a try. I use it in a lot of different things.)

**You can eat these separately or you can mix them together. My FAVORITE is to mix them together. This also makes a GREAT dinner BTW.**

Snack:

Popcorn (Why not make it over the stove the old fashioned way?!?)

Cheese slices (Some types of cheeses can contain wheat, though I have only come across one. READ LABELS)

Apple (Or your favorite fresh fruit)

Dinner:

BBQ beef "rib tips" (I use my crock pot for this. Take regular stew beef...nice and lean, and put it in your crock pot. Slice up an onion *I do thin wedge type slices that are large enough for those who don't like them to pick them out* and add that to the crock pot. Add 2-4 cloves of minced garlic. *I buy the huge container of dried minced garlic at the "club store"*, add a 1/8-1 tsp of red pepper flakes *depending on how much "heat" you want and how much you are making*. Top it with your favorite BBQ sauce (we like a "Sweet" one..just read the labels). You should only need about 1/2cup to 1-1/2cups of sauce depending on how many you are feeding. Remember, the juices from the meat will cook out and make more liquid in the crock pot. Set the crock pot on low for 8 hours or high for 4 hours.) Serve over rice or next to it....your choice.

Rice (Steam it like you would normally)

Salad (Regular salad mix works, I like to add cucumbers, cherry tomatoes *for those who like them*, toasted sesame seeds *if you don't have an allergy* and avocado.)

A note on salad dressings: MOST of them are gluten free, just make sure you read the label.

So there you go.....simple and crowd pleasing. I've never had a complaint on these...and no one ever really notices that they aren't eating any gluten!

(Next time I will try to add photos of these foods)

Getting Started

Well, I have had a lot of people ask me about travels, foods and having Celiac's...so I thought I would start this blog to explore some of that stuff.

A little about me to get us started:

I have been gluten free since February 2012, diagnosed with Celiac's in June 2013. I have two teenagers, my daughter is now 15 and a Sophomore while my son is now 14 and a Freshman. I'm married to a wonderful man I have been blessed to call my best friend for the last 9 years (10 this year!).

We love to travel...and we LOVE good food and drinks. My brother is a chef and some of my fondest memories are experimenting in the kitchen with him. Naturally when you find out you have a disease that will drastically change the way you look at food, it can be scary to think that you won't be able to eat most of the stuff you love! Pizza, Breads, Cereal, Hamburgers, Hot Dogs, Crab Cakes.....gluten is found is so many things that you would never think contain it like Soy sauce, drinks, sauces contain it to thicken them and imitation crab. But not to worry! Eating gluten free doesn't have to mean boring, flavorless foods and never having another cupcake for the rest of your life!

In this blog I will share lessons I have learned, places I have eaten, recipes and whatever else might pertain to living the Adventurous life of a Celiac Foodie. Won't you join me in my Adventure?