NaBloPoMo complete

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Photo from lolacreative.com
Wooo hoo, we managed to complete and entire month of blogging daily. As you may recall, we chose to participate for the first time in NaBloPoMo (National Blog Posting Month) this year. To be honest, it was at times a bit challenging. Overall we found it motivating and fun. Just like other fellow bloggers out there, we have lives! I know, go figure (ha) and so we attempted to "get on a roll" and we wrote a few blogs in a row.

We hope you have enjoyed and appreciated our hard work and we want to say thank you to everyone, near and far, who joined us and read our blog posts daily (or not). Our goal is to keep sharing our gluten free experiences with the world and we always welcome ideas, suggestions and of course guest bloggers.

Thank you everyone!
Amanda & Abisaac

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Matahari in Edmonton is Celiac Friendly! Great Gluten Free Selection

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Source: http://www.matahari-asiandining.com/
SEPT 2014 THIS RESTAURANT HAS NOW CLOSED ITS DOORS

Contributed by Stevie:

Nestled in the artsy 124 Street locale, Matahari offers an extensive menu that exquisitely brings together tastes from the sea, wok, and grill. They expertly created Vietnamese dishes including curries and stews.

Seating in the intimate dining room is centered around a bubbling fish pond with private room reservations and pre-booking options available for larger parties.

Although the online menu doesn't label the naturally gluten free items, or those that can be prepared using a gluten free variation, the in-house menu is clearly marked and, subsequently, effortless to order from.

I have personally enjoyed several appetizers and entrees, however, find myself to be a repeat vermicelli bowl offender (served without spring rolls). A bowl of hot and sour soup has also satisfied my appetite on more than one occasion.

Despite comprehensive lunch/dinner menus, dessert options tend to be restricted. Often when overcome by my sweet tooth, I simply choose visit the sorbet shop/bakery conveniently located just around the corner on 102 Ave.

Staff regularly prove to be helpful and courteous and have assisted in ensuring consistent, consequence free dining. Nut allergies can also be accommodated, allowing most diners (regardless of diet complexities) a pleasurable culinary experience.

Matahari can be easily accessed on foot or by car. Parking is available in the rear of the building or on one of the numerous surrounding residential streets. It is well worth navigating downtown traffic to experience this remarkable restaurant, whether it be for a sit down meal or simply to pick up take out.

Share your experience at Matahari or check out other gluten free friendly restaurants.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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What do you say?

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I have been thinking! Go figure, I know. But, I've been thinking lately a lot about what I/we say when asking someone if the food being served is gluten free.

I'll explain....I find that when I am with at my parents house where I know my mom did the prep and is well aware of what is and is not gluten free, I ask "mom can I eat this?". Yet, when I'm out at a friends house, and while I do trust they have taken extra precautions to ensure they are not serving anything harmful and they have checked labels etc, I  ask "is this gluten free and can I see the package?". I even sometimes will ask about cross contamination, but I admit I do reserve that for meals prepared with gluten filled items. I have some amazing friends who when I am at their house they not only tell me what they're serving and how it was prepared but also what went into it. They even have called me to discuss before making it to ensure they are following the right precautions.

When I am at my in laws home I ask similar questions about preparation and if I can see the package and try to determine the finer details about what exactly went into the foods I am about to enjoy. I try very hard to not make a big deal about it. I try not to offend anyone, especially when I know they have tried really hard to accommodate my dietary needs.

I try to keep my mind positive and my face the same. If there is something I cannot eat, I might be disappointed or even frustrated, but I do my best to keep that to myself. I may not be able to eat what is being served and I know now that I have to accept that this may be upsetting to my host, especially if they have tried to make it safe for me. But I have to be sure to look out for myself and my health first and foremost.

Just as an aside here are some other things I have heard people say:
- Is this regular or ok for me?
- Well, what's it made out of?
- Is it ok for me?
- Do they [in the kitchen] know what gluten free means and how to prepare it?
- Is there wheat, flour, barley, malt, rye or oats in this?

What do you say or do?


When we are in a restaurant I find that I am more comfortable with being a so-called "pain" as I refer to it. I figure, this is their job, their livelihood and therefore they (the cook) should know what is going into their meals. We all know, last thing any restaurant wants is a bad review (gotta love the internet) or a customer getting sick and spreading it around that they were unwilling/unable to assist in safe eating.

Yet, sometimes I just plain "want to be normal" and not have to ask a bunch of questions, not have to worry that I am going to be glutenized (that's what I call it). I want to be able to go to a restaurant and order off the regular menu. I want to be able to not have to carry snacks in my purse for those "just in case" moments. I long for those times when realistically I could eat anything on any menu and my only hold up would be desire or lack of. That sounds just great to me.

These here are some of the many reasons why I loved all of the restaurants we checked out while on our trip to New York. I did my research before we left, I checked out menu's online whenever possible and I had my list planned out. Yes, it takes away from the whole idea of spontaneity, but who wants to get sick or spend the night/day in the bathroom while on vacation? Heck, people get upset when they get the sniffles while on vacation, imagine being stomach sick, ick no thank you! When on vacation I find it is even more important to me to be cautious.

Thankfully for us in Edmonton, there are plenty of restaurants that are aware and helpful when it comes to  gluten free dietary needs. I love that the knowledge about gluten free needs is becoming more main stream and move readily available it really makes gluten free eating a whole lot easier and a bit less daunting when people out there understand and are willing to learn.

Check out our list of gluten free friendly restaurants for some new options for dining out in Edmonton.


Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Gluten Free at Edmonton's Blue Plate Diner

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Source: www.blueplatediner.ca
Important Update - Feb, 2012:


It has been noted by a couple people in the comment stream that they do not have a dedicated fryer so there is high possibility of cross contamination when eating any of the fried foods.  Please be sure to ask your server and speak with the kitchen staff.


Contributed by Stevie:
Blue Plate Diner
10145 104 Street Edmonton, Alberta T5J 0Z9 phone: (780) 429 - 0740
Web: www.blueplatediner.ca/

A quaint diner in the middle of the downtown core, this cozy venue offers an eclectic atmosphere with exposed brick, local artwork and the intimate ambiance down to the unique table top lamps.

The floor space is planned to accommodate many different types of groups: from larger parties that include reservations and pre-ordering food, to solo dining.

 The menu features a variety of dishes, from old fashioned comforts, to Indian and Mediterranean inspired cuisine. Gluten free options are clearly labelled both on the in house and online versions of the menu, making gluten free dining hassle-, and worry-free.

The diverse menu also includes numerous vegetarian and vegan options (also gluten free), all of which is enticing regardless of dietary restrictions. I thoroughly enjoyed the generous helping of Tandoori Chicken during my last visit. I have frequented the Blue Plate several times and have yet to experience any adverse reactions after eating what tends to be a very substantial meal.

Although the gluten free dessert menu is generally limited sorbet, there are plenty of creative dessert ideas housed within the surrounding downtown district. Parking can be quite limited, and I therefore highly recommend enjoying this urban gem on foot. Check out other gluten free friendly restaurant options!


Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

Blue Plate Diner on Urbanspoon

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Gluten Free Restaurant Awareness Program in NYC

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While in New York recently, as mentioned in previous posts, we were super excited to see that some of the restaurants we visited were participants in the Gluten Free Restaurant Awareness Program.  Each restaurant that was a participant in this program had a standard sticker for their menu and windows to indicate that they are members/participants in this program. We had multiple conversations during our trip and we both agreed that something like this would be awesome if available and instated in Edmonton and other cities.

Based on information found on the gluten free restaurant awareness program website:

The Gluten-Free Restaurant Awareness Program (GFRAP) facilitates a relationship between individuals with celiac disease and other forms of gluten intolerance, and restaurants. The relationship builds a win-win opportunity for restaurants to provide service to people following a gluten-free diet, and to gain increased patronage. Participating restaurants are able to provide gluten-free meals from their regular meals. GFRAP is a program of the Gluten Intolerance Group of North America.

Participating GFRAP restaurants enthusiastically welcome gluten-free diners. On this site you will find links, directions and other valuable information about each participating GFRAP restaurant.

By working together, using consistent guidelines and listing participating restaurants on one website, we are creating a growing network that allows those following a gluten-free diet to socialize and travel with more confidence in dining away from home.

If you look at the bottom of the page you will see the copyright information and notice that this program was "originally a program developed by Westchester Celiac Sprue Support Group (NY)". While I do not want to put us (and other bloggers out there) out of commission, I think that it would be great if there were an organized program such as this one available for restaurants to participate in and for those with celiac as well.

Everyone enjoys eating out in restaurants. No one wants to have to eat at home all the time and potentially miss out on the social aspect associated with eating in a restaurant. So....wouldn't it be awesome if there were a program similar to this one to help? 

A program like this could help further raise awareness about gluten free eating, cross contamination and the simple fact that there are many of us out there who, just like everyone else, need to feel safe when eating out in restaurants. Such a program offers a little more piece of mind to both the restaurant as well as the patron because there is more teaching and learning around how to prepare foods that are safe for those of us with celiac.



Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Gluten free - Just as good as the "real" thing!

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We recently returned from an awesome albeit way too quick trip to New York City. I love New York. We both love New York. I won't get into that part right now, but I will tell you that while in New York we had some amazing experiences and ate some fantastic gluten free food!

In this post I am not going to go into detail about all of the different foods we ate or the different places we went to. I will spread those out over a few posts, as it is just too much information for one post. But I will say that the gluten free food options in NYC are abundant, at least in comparison to other places we have been. Instead I want to write today about something very interesting we discussed while in New York.

We noticed that we were not the only ones walking around to different restaurants with our lists in hand, of restaurants that we had read, offer gluten free menus and items. There were loads of people doing just that. We were unsure if it was because we were more aware of it than we had been on previous trips, or if those people had simply found the same information that I had found about these restaurants and they were therefore trying them just like we were. No one will know.

It was most interesting to me to note that we all sorta did the same thing. We walked up to the restaurant, eyed the menu on the front window and then proceeded inside. Once inside we asked the host/hostess the same question "do you have a gluten free menu?" and we all had that same goofy (overly pleased) smile on our faces when we were told "yes, follow me". It's amazing how invigorating something so simple can be to someone who is used to being looked at strangely and told "huh? you want what?".

After sitting down and perusing the menu we all had similar discussions with the server about the gluten free options on the menu or the efforts of the restaurant to avoid cross contamination and thereby ensure our food remains gluten free. We each sat there pleased with our choices and awaited the arrival of our meals. I can only assume, but I'm pretty confident, that just like me they were also each over the moon pleased when their gluten free meal arrived and it looked and smelled just like their fellow diners non-gluten free meal did.

We actually took a picture of our similar looking and equally priced Reuben sandwiches. I realize it may make me sound like a complete dork, but I never realized how exciting a stupid Reuben sandwich could actually be. It was admittedly something that I missed and never actually perfected or enjoyed when we had attempted to make it gluten free at home, but this....was awesome! You cannot even tell the difference between the two.

I found myself commenting in every place we ate "wow, this tastes just like the real thing". Abisaac asked "why do you refer to the non-gluten free item as being the "real thing" and think yours is not real somehow?". Honestly, I do not know why I do that. I can only guess that it is because up until 1 year ago, I was used to things being and tasting a certain way and since being diagnosed celiac, those things (among others) have changed forever for me. And quite honestly there is some pretty nasty tasting and looking gluten free stuff out there. Some of it is hard as a rock, tastes like cardboard and even weighs a ton in comparison to it's fellow "regular" or gluten filled counterpart. So that is why I refer to gluten free foods as "tasting just like the real thing".



Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Gluten Free Brunch and Dinner at Culina Millcreek in Edmonton

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Gluten free breakfast with their own inhouse gluten free bread
Culina Millcreek at 9912 89 Ave. has recently introduced a gluten free menu for brunch and dinner!  The menu is currently not on their website yet, but they emailed me their menu to post.

Culina Millcreek is described as a friendly neighborhood cafe serving creative comfort food, eclectic wines and crafty spirits. One of the highlights of the menu is that they bake their own gluten free bread!

We tried out their brunch and it was great.  As always our circle of friends have a variety of dietary restrictions, gluten, dairy, vegetarian, soy, and the Culina staff was accommodating to each persons dietary needs.

Their in house gluten free bread was great, and they sell it by the loaf. Have a question about their food? Contact Culina on Twitter at @MillcreekCulina and they are pretty helpful. Click the links below to check out their gluten free brunch and gluten free dinner menu:
Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

Culina Mill Creek on Urbanspoon

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Gluten Free in Edmonton at the Olive Garden

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Source: www.olivegarden.com
Friends are always looking out for us, and love to send us information on one of their gluten free finds.  They get so excited!  So, i'd like to share this find of a gluten free friendly restaurant.  Would you believe its the Olive Garden?

Click here to check out the Olive Garden gluten free menu

So it doesn't seem like they have very many options, but its certainly something if you are out with a bunch of friends that want to go swing by the Olive Garden for some pasta.  They only have one penne gluten free pasta dish available with a tomato sauce, the rest is from the grill like their steaks and salmons.  Its a start.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

Olive Garden (South) on Urbanspoon

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Children & Celiac Disease Part 4: How Celiac Disease May Affect Everyday Activities in the Classroom

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Written by Linda Arnold - Edited by Daniel Saraga

Image: jscreationzs
Frequent restroom usage may for children with Celiac disease, especially early on during instances when the chidren accidentally eat contaminated food. The hand-soap in the washroom should be checked for gluten.

Early Childhood and Elementary

Popular brands of crayons, pastes and paints may need to be checked for gluten.

For those with Dermatitis Herpetiformis (skin disease caused by an autoimmune reaction to gluten) latex gloves and balloons may also cause a reaction. Substitutions may need to be made for art projects such as using gluten free macaroni for stringing and gluten free cereals, rice, beans, and corn cereals for pasting. For cooking and baking, contact the parents for suitable gluten free recipes.

Science

Laboratory experiments containing gluten should be avoided or at least, allowing children with Celiac disaese to participate by being the recorder/observer.

Off-site field trips

It is important chaperones on off-site field trips are informed of the gluten free needs of children with Celiac disease.

Read Children & Celiac Disease Part 1: Educating Teachers and Caregivers
Read Children & Celiac Disease Part 2: Helping Children Manage a Celiac Disease Diagnosis
Read Children & Celiac Disease Part 3: Eating Gluten Free at School

Reference for this article:
The Canadian Celiac Association
The American Celiac Sprue Association
Moms with kids

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Gluten Free Cruising on Celebrity Cruises: Part 2 - The Gluten Free Meals

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In a recent article, I wrote about the gluten free travel experience we had on the Celebrity Solstice.  I purposely didn't talk much about the food because I thought the food served was so great, that it deserved its own blog post.  I felt like I ate 5 meals a day, because I was always snacking on something from a mid-day salad to a gluten free grilled cheese sandwich for a snack.

Breakfast
Gfree French Toast and an omlette
Would you believe it they served up some gluten free French toast for breakfast!  We essentially started our mornings with room service.  Breakfast menu's were placed in your room the night before and all you had to do was fill out what you wanted before you want to bed, and stick it on the door and presto!  Room service is waking you up in the morning with a fresh breakfast.  Because they had gluten free bread on the ship, they whipped up their vanilla french toast gluten free style served with potatos, bacon and sausage.  Also on the menu was a selection of omlettes, yogurt, and other breakfast standards.

Lunch
The buffet area
A buffet can be a risky place for any Celiac because of the high risk of cross contamination.  Amanda did take her chances.  She had the confidence in the staff to guide her to the right choices, but she was cautious around certain areas with spoons getting mixed up etc.  Thankfully there was no effects eating at the lunch buffet that had many great tasting selections.  One of Amanda's favourite areas was the taco's area that had corn tacos with a variety of fillers.  The buffet also had sections like a carving station with meats, a cheese area, a great salad bar, Indian food and a pasta area (you could order gfree pasta, but you would have to give them notice ahead of time).  Unfortunately the poolside BBQ was not gluten free friendly as their fries were coated with flour and hamburgers had filler.
Gluten free grilled cheese and
ham sandwich with potato chips

Snack Time
Watermelon feta salad with
balsamic dressing
Snack time ranged from gluten free grilled cheese sandwich from room service, to salads from the salad bar, or salads from the Aqua Spa Cafe.  There was plenty to go around and we were sure to take advantage of the snacks on our vacation.  There was even if sushi bar setup at 4pm for a mid-day snack.  This really helped as we had the late dinner service at 8:30pm.  (I know i'm just making excuses for eating as much as possible!)

Dinner Time
Gfree focaccia bread with an
appetizer spread
We never checked out the buffet at dinner time, we pretty much stuck to the gorgeous dining hall that had a two story glass wine cellar.  We ate at the Tuscan Grille specialty restaurant for one evening where we got served the most delicious gluten free focaccia bread and steak meal.  And believe it or not Celebrity Cruises sent us the recipe for the gluten focaccia bread as they make it on the ship!  We didn't get any pictures of the meals in the dining room because we sat with other people, and I didn't feel like being the odd ball that took pictures of absolutely everything.  But you can imagine eating some great tasting Cajun rub steaks, lobster gluten free alfredo pasta.  As mentioned in the other article, there wasn't a selection of gluten free pastries for desert, but that doesn't mean there was desert.  There was always ice cream, and creme brule to have.  At the Tuscan Grille we even had some gelato made fresh on the ship.

Also read Gluten Free Cruising on Celebrity Cruises: Part 1 - The Gluten Free Experience

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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How do the pro chef's deal with gluten free cooking?

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Image: Simon Howden
I recently read an article by Gluten Free Chickie that got me thinking about cooking with the pro's.  In her article "Gluten Free on Food Network's Top Chef Masters" she talks about an episode of Top Chef Masters on the Food Network, and how for one of their challenges they not only had to cook a vegetarian meal, but gluten free as well.  She included a YouTube video that shows part of the challenge.  I recommend watching it.

But that article got me thinking, how come Food Network doesn't show a lot of gluten free cooking?  Amanda and I watch a lot of the Food Network, and we definitely do not see much of that.  We are always looking for new recipes and new ways of preparing meals.  It would really help if some of these main stream shows on the big networks did do some gluten free meals every now and then.  I'm sure it would help raise awareness of Celiac Disease and proper preparation of gluten free meals.

With that being said, there are a few web sides that have webisodes of gluten free cooking:
Email us at info@glutenfreeedmonton.com if you know of any more good gluten free cooking sites with video.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Looking for that Gluten Free Teriyaki Sauce? Use VH Soy Sauce with this recipe

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So we all know how hard it is to find a gluten free soy sauce, so imagine how hard it is to find a gluten free Teriyaki sauce you like?

I have this great recipe from a recipe book called "The Chick Magnet Cookbook".  My brother got it from me when I was a bachelor living in Toronto.  I definitely impressed Amanda with a couple recipes out of this book, just ask her :-)

VH Soy Sauce - No wheat
read every label, every time
Ingredients:

  • 1 cup soy sauce (find your favourite gluten free soy sauce, we use the VH brand, because as it stands right now, they do not add wheat to their brand.  We water down the VH soy sauce because it is strong)
  • 1 cup granulated sugar (we use 1/4 cup)
  • 4 inch piece of fresh ginger peeled and sliced thin
  • 3 cloves of garlic
  • 2 tables of apple juice (optional)
Directions:
  1. In a small saucepan over medium heat, stir soy sauce and sugar together until sugar is disolved
  2. Add ginger, garlic, apple juice (optional) and bring to a boil.  reduce heat and simmer (sauce should be a barely bubbling) for about 30 minutes, stirring occasionally.
  3. Remove large pieces of ginger or garlic from sauce
We like to use this sauce as a 24 hr marinate for a steak.  We have also used it for teriyaki meatballs.


Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Speak up! They Grocery Stores Need to Hear from the Celiac Community

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Thats right, you heard me, speak up!  Believe me it works, the grocery stores want to cater to their community.  They need to hear from you to know they need to stock up with gluten free products, and put up gluten free signs in the aisles for your gluten free shopping in Edmonton grocery stories.

source: www.sobeys.com
We sometimes shop at the Sobey's Hawkstone.  They do have a great gluten free selection at that location.  You can find various gluten free products in the gluten free aisle, the kosher aisle and even gluten free Dr. Praegers in the kosher freezer section.

Amanda likes going to the deli section at the Sobey's Hawkstone because they keep a list of their gluten free meats as indicated by their suppliers.  Amanda always asks to see the list.  It used to just be a sheet, but then they switched to a card to take home.  Except they didn't have the cards labelled, so the past few times we went in, they couldn't find the list.  When they finally figured out that the cards on the counter were not just a general list of products and their suppliers, but a list of the gluten free deli meats and who is supplying them, we recommended that they label the pamphlet holder as gluten free list of meats.  The next time we went in (the next day), it was done.  Easy to find, easy to read, and easy to update spot to list what gluten free meats are available at the deli counter.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Have you ever?

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Have you ever had it happen that you've made an amazing meal the night before, brought the perfect amount of leftovers for lunch to work the next day and then.....dropped it on the floor?

Well, I have. I actually did that just this week. I was really upset about it too. You see I work in a place that while they try, there is only a very limited (and I mean limited) number of gluten free choices available for purchase for lunch. Don't get me wrong, I appreciate the few options that do exist. However I do also know that for some of the options (gluten free pizza using Kinnikinick pizza crusts) I have to call in advance to order in the morning for lunchtime pick up. The other options are...meh (in my opinion). I can have the gluten free vegetarian chili ,but I don't like so many beans. I can have the salad, but salad is boring and the more exciting ones have salmon or chicken on them; things that I cannot be certain are gluten free because of seasonings uses and cooking practices. Or there is a salad that looks super tasty but it has barley in it. Seriously! Barley?

So when the once in a blue moon situation does occur that I had an amazing meal planned and ready for lunch, then I drop it on the floor...what do I eat for lunch? Throw in on top of all of this, I had already taken my insulin; determining the amount of insulin based on what I was intending on eating for lunch. Kinda makes it difficult, to say the least.

I ended up "chancing it" and I ordered the rotisserie chicken, potatoes and steamed vegetables and hoped for the best. I was pleased to note that overall nothing happened, but I was darn nervous all afternoon. As well, I was disappointed and admittedly did not feel nearly as satisfied as I should have after eating my lunch. I was really looking forward to that gluten free home made baked ziti that I had made the day before. Wouldn't you? Sheesh!


Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Do you like meatloaf?

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No no no I do not mean Meatloaf the singer, you know the guy who plays Eddie in the cult classic "Rocky Horror Picture Show". While I do love that movie, I am now talking about meatloaf the food, often eaten for dinner. Ha!

I am not usually one to jump up and down with excitement at the idea of meatloaf. I know that it's hearty, it's healthy (usually) and generally viewed as an "easy to make" dinner, however I have often found it to be lacking in the flavor department. One might even say "boring". That being said, I admit I haven't really tried very hard to add flavor to it either. Instead I have simply put meatloaf into that list of things that I do not enjoy eating.

HOWEVER.... this one looks & sounds tasty. I haven't yet tried it and I'm sure you could jazz it up with more flavors and spices etc as well to make it taste even better, but I wanted to share it with you all anyway.

Goat Cheese Stuffed Meatloaf
Courtesy of Planet Organic November Newsletter

Preheat oven to 350 F, prepare a 9 x 5 loaf pan.

1 lb ground beef
1/2 cup breadcrumbs (I would use Kinnikinick panko style bread crumbs)
1 egg
1/4 cup onion, chopped
1 tbsp Worcestershire Sauce (I use Heinz Brand, it's gluten free)
1/2 tsp Sea Salt
1 tbsp Dijon Mustard
1 package Goat Cheese (100 grams)
1 tbsp butter, softened
2 tbsp ketchup or tomato paste

Now, although these ingredient are my own additions. I am imagining that they would jazz it up and make it even more flavorful. But remember these are not tried and tested yet. Just my own musings so far.

I would add also:
1 garlic clove, minced
2 tsp Italian Seasoning

1) Mix all ingredients together (except cheese, butter and ketchup/tomato paste). Do not over mix. Pat meat mixture into rectangle (about 10' square) on a piece of plastic wrap or aluminum foil. To prepare goat cheese, put into a small bowl and mix into a smooth paste with 1 tbsp of butter. Spread the goat cheese mixture across the top of the meat mixture in a neat stripe (approximately 3" from the top).

2) Roll like a giant sushi roll (don't get the foil caught in the roll) Gently place in the loaf pan. Mix butter, ketchup/tomato paste together and spread a thin layer on top of the loaf.

3) Bake at 350F for 45 minutes - 1 hour.
Yields 6 servings.

I am eager to hear if others have tried this recipe and what you think of it. It is on my list of new recipes to try, but as said before, I just haven't had a chance yet to try this one.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Children & Celiac Disease Part 3: Eating Gluten Free at School

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Written by Linda Arnold - Edited by Daniel Saraga

Image: Dan
Parents will usually send appropriate food choices in lunches. Children might need to be reminded not to share lunches or touch others food which could cross contaminate his or her lunch. It is important that table tops are clear of crumbs or other residue.

In the school cafeteria, the food staff will need to be informed about the child’s Celiac disease to ensure that when possible appropriate food choices are available. Smaller schools may not have the cafeteria but children are frequently treated with snacks, or lunches on special occasions such as birthdays or for seasonal celebrations. It is important that the child with Celiac disease is not excluded from celebrations.

Tip: don't scrape the fillings from sandwiches, the crumbs off things such as fish sticks the skin off chicken such as KFC. These food items are still considered cross contaminated.

Snacks

Parents should be informed of days when additional snacks or food is needed. Contact the parents for an appropriate snack list for the child so there aren't any surprises that may cause unnecessary stress. There are many popular gluten free snack items. During times when snacks are provided by outside sources, having a reserve of safe items on hand allows children with Celiac disease to fully participate in the festivities.

Older students attending drama classes should check ingredients to the make-up. Materials used in some make up products may contain gluten.

Read Children & Celiac Disease Part 1: Educating Teachers and Caregivers
Read Children & Celiac Disease Part 2: Helping Children Manage a Celiac Disease Diagnosis

Reference for this article:

The Canadian Celiac Association
The American Celiac Sprue Association
Moms with kids

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Gluten Free Cruising on Celebrity Cruises: Part 1 - The Gluten Free Experience

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Aqua Spa Cafe
It was about time for a vacation, so Amanda and I decided to go cruising.  We had only been on one cruise together in the past, and it was pre Celiac for Amanda.  So we wanted to share some of our gluten free travel experience.  We were worried because we wondered if there would be a selection of gluten free food for Amanda to enjoy. And if available, would that mean the gluten free friendly meal would just have no seasoning, no sauces and/or no spices. (read: no flavor)

Mid-day snack from the salad bar
brought back to our room to chill
on the balcony
We consulted Meredith Travel of Travel Professionals International about our options.  We learned that cruise lines are all pretty accommodating when it comes to dietary restrictions including a gluten free diet.  After some discussion we reviewed our options and we chose a Caribbean cruise on the Celebrity Solstice.

As an outsider (read: a gluten eater), I thought they did a great job at accommodating the gluten free diet.  It was evident from the beginning, as we saw gluten free bread at the Aqua Spa Cafe in the solarium as we were roaming the ship just after boarding.  Also, at dinner in the main dinning room, gluten free bread was provided instead of rolls.  Celebrity also ensured dinners for Amanda were prepared to be gluten free, and not just chicken with no seasoning, but with excellent seasoning and full of flavors.

Me in-front of the Solstice, and
Amanda behind the camera
Since I was so excited to see all these gluten free accommodations for Amanda, I overlooked the fact that some of the steps Celebrity took to accommodate people with Celiac disease could possibly be seen as annoying at times:
  1. Amanda ordered her dinner the night before.  This allowed the kitchen to properly prepare a gluten free meal with all the great tastes of the standard menu item
  2. Ordering anything with gluten free bread from room service required some extra time to ensure that the room services kitchen could have time to retrieve gluten free bread from the main dinning room
  3. There were unfortunately no gluten free pastries or desserts available, unless they were naturally gluten free anyways (read: jello and fruit)
However those few things didn't overshadow the great meals we enjoyed.  The Celebrity Solstice also carried gluten free focaccia bread (made fresh on the ship) and gluten free penne pasta. Both of these items were found in a specialty restaurant on the ship called the Tuscan Grill - Italian Steakhouse. One in which you paid extra for, but it was well beyond worth it. The food in that restaurant was amazing and we both wished that we could have taken the left overs for the next day.

At the lunch buffet, there was staff available to answer questions about ingredients.  There was typically at least one person available at each buffet station that could answer your questions.  If they were not able too, they were always willing to call someone that could answer if the buffet item was gluten free or not. We were absolutely pleased at how accommodating the staff were, and how attentive they were to ensure they got us a correct answer.

Have you gone gluten free cruising before? Let us know about your experience.

Also read Gluten Free Cruising on Celebrity Cruises: Part 2 - The Gluten Free Meals

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It took a while, but now Amanda is Blogging her Celiac Experience

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I started this blog in January 2010 for my wife.  I started because we did not see many gluten free resources in Edmonton online, and I wanted to share our experience and talk about what gluten free products, recipes, and restaurants we had found in Edmonton.  We love sharing our experiences!  Except, it's usually me sharing OUR experience, and not Amanda.

Image: br3akthru
Amanda tells great stories, and tells it as it is when it comes to gluten free eating in Edmonton.  I am not Celiac, so I do get to eat foods with gluten in them at times, therefore my experience or my perception has always been slightly different than hers.  For me, it has sometimes felt like pulling teeth trying to get her to even contribute a comment on a blog.

It looks like Amanda's blog reading addiction has finally caught up to her and has sparked her interest in expressing through our blog.  Not long after Gluten Free Edmonton started, she began reading the SixUntilMe diabetes blog, and from there it has spiraled between half a dozen to a dozen blogs that she enjoys reading.  I guess she see's what fun it is to write and voice your opinion and interact with the community.

It was Amanda's idea to take part in NaBloPoMo (National Blog Posting Month).  I assume she read about this event through her blog addiction.  Since then she has been more inspired and has been writing some great blog posts about her experiences as a Celiac.

I say, keep up the great work Amanda!  And welcome to the world of Blogging!  I guess my point being is, don't be affraid to share your gluten free experiences as someone with Celiac (or as a family or friend of someone with Celiac).  The more information out there, the better.

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Look how easy cooking with curry can be

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As you may remember, I used to think that the reason I didn't like Indian food was because "the spices upset my stomach too much". Well since I became gluten free I gave curry and other Indian foods another try and low and behold, I learned that it was not the spices my stomach didn't like. Actually it was that, in an effort to avoid the spices, I was focusing on eating the foods that were in fact loaded with GLUTEN (eek!) No wonder I always felt sick after eating Indian foods.

Now that know that I can and do enjoy Indian flavors, I went through a phase when I would only eat Indian foods when they were prepared for me. I was still nervous about preparing these flavors myself. Why? I have no explanation for that one. More recently I have opened up my eyes to the idea of making different Indian dishes at home.

To my surprise, all of the foods I have prepared at home have turned out to be amazing! Flavorful without being too spicy, gluten free, easy to prepare and most importantly to me, new & exciting! Here's one of my new favorites for everyone to enjoy.

Thai Red Beef Curry

1 tablespoon vegetable oil
1 1/2 tablespoons red curry paste (we used Pataks mild curry paste)
1 (14 ounce) can of coconut milk
2 tablespoons fish sauce (we used Blue Dragon brand)
4 tablespoons light brown sugar
1 1/2 pounds flank steak, trimmed and sliced thin
1 red bell pepper, stemmed, seeded and cut into 1/4 inch strips
1/2 pound snap peas, strings removed
1/2 cup coarsely chopped fresh basil
1 tablespoon fresh lime juice
salt to taste

1) Heat the oil in a 12-inch skillet over medium heat until shimmering. Add the curry paste and cook until fragrant, about 1 minute. Whisk in the coconut milk, fish sauce, and brown sugar and simmer until slightly thickened, about 5 minutes.

2) Add the beef and cook until the pieces separate and turn firm, 3-5 minutes. Stir in the bell pepper and peas and cook until peas are crisp tender, about 5 minutes (we cooked beef and vegetables for about 1 minute, and removed from heat covering with lid and allowed beef to cook/steam through, about 6 minutes).

3) Off the heat, stir in the basil and lime juice. Season with salt to taste. Serve with jasmin or basmati rice.
Recipe courtesy of The America's Test Kitchen -Family Cookbook

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Best Gluten Free Tomato Sauce

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Since I moved back to Edmonton (2007) and even before while living far away, my mom was always trying to get me to be more interested in cooking. It's not that I didn't know how to cook. It was more about my lack of confidence when cooking. As well, a bit about my personal need for foods I eat to be tasty AND look appealing. I don't remember who said this to me, but I agree and believe "we eat with our eyes before our tummy's."
In a quest for both appealing looking meal options that allow variety and fresh ingredients that are easily found in the common grocery store my mom bought me a copy of one of her favorite cook books. She has a massive collection of cook books and is more than willing to be adventerous in trying new meal options, but that is a story for another time.

The cook book I am speaking of is called The America's Test Kitchen- Family Cookbook. One of my many favorite recipes (even pre-gluten free) is their "Quick Tomato Sauce". You would think, all tomato sauces are gluten free! But in reality they are not. There are often hidden gluten containing culprits in those pre-packaged tomato sauces.  This receipe is very easy, takes limited time to make and makes a whole lot of sauce. I recomend you have a few jars (we use jars from pickled beets) to store your tomato sauce.I hope you enjoy it as much as we have.




Quick Tomato Sauce

3 tablespoons extra-virgin olive oil
3 garlic cloves, minced
1 (28 ounce) can crushed tomatoes
1 (14.5 ounce) can diced tomatoes
3 tablespoons minced fresh basil (or dried basil, maybe use only 3 teaspoons)
1/4 teaspoon sugar
salt to taste

1) Cook the oil and garlic in a medium saucepan over medium heat, stirring often, until fragrant but not browned, about 2 minutes. Stir in the crushed and diced tomatoes with their juice. Bring to a simmer and cook until slightly thickened, 15-20 minutes.

2) Stir in the basil and sugar. Season with salt to taste. When tossing the sauce with pasta, add some of the pasta cooking water as needed to loosen the consistency of the sauce.


As you can see, there are fresh and easy to find ingredients in this recipe and woo hoo....it's gluten free to boot! (and easy!!!)




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Our meal planning method

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As winter approaches I have found myself in the mood to cook more. Maybe it's the cooler weather, maybe it's the fact that we're trying to avoid or cut down on our eating out budget each week. Maybe it's just a passing phase. Either way, we have decided to make an extra big effort to plan our meals out in advance, even more than we have in the past. We have done this before and it has worked wonders for our bank accounts as well as for our tummys.

In an effort to pre-plan our meals better we have taken to sitting down on the weekend, before going grocery shopping, and making a list of different meals we want to make through out the week. Then we go through recipes and general ideas for meals and write out the various ingredients we do not have on hand and therefore need to buy while grocery shopping.

We have found that not only does this method help us to remain on track when shopping, but it also helps us ensure less food is wasted in our fridge during the week. Plus, we then have a plan for the week and when we get home from work each day we don't have to scramble in the cupboard trying to figure out what to make for dinner.

Because of our pre-planning meal ideas we have opened ourselves up to trying new and creative meals instead of relying entirely on ole faithful. Some of these dishes we have posted and others we will post in the future. We will continue to post various dishes that we experience and love. It seems to me that this is the best way to open up different food options to other people.


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Children & Celiac Disease Part 2: Helping Children Manage a Celiac Disease Diagnosis

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Written by Linda Arnold - Edited by Daniel Saraga

The grieving process

Image: graur razvan ionut
As with other forms of loss, children and adults diagnosed with Celiac disease will experience grief when giving up some of their their favourite foods. During this period of adjustment you may see signs of sadness, denial, confusion, anger, irritability, loss of appetite, physical complaints, loss of concentration, depression, and withdrawal from friends. Occasionally, as part of the denial process, the child may take risks with food and other products known to contain gluten. This is especially true in the teens and also some adults. It is important to remember that such action may impact present and future health. All research indicates that even a small amount of exposure to gluten can invoke an undetectable immune reaction increasing the chances of future health problems.

It is important for children with Celiac disease to be able to share their feelings and frustrations they experience. By sharing, other children will learn about differences and similarities in people.

Family and friends striving to help newly diagnosed children may also be experiencing grief. Patience and understanding are needed to move those involved from these feelings of loss to acceptance.

How will this disease affect attendance?

Depending on how recently the child has been diagnosed attendance can be an issue. It is also understood that children may come in contact with wheat/barley/oats/rye during the school or day care day which may cause some disruption.

Read Children & Celiac Disease Part 1: Educating Teachers and Caregivers
Read Children & Celiac Disease Part 3: Eating Gluten Free at School

Reference for this article:

The Canadian Celiac Association
The American Celiac Sprue Association
Moms with kids

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Every opinion is valid

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Image: graur razvan ionut
As you may recall (since I write about it often) I am a person who has both type 1 diabetes as well as celiac disease. I won't get into that part of things right now, but as someone who eventually plans to have children I thought the two posts below were very interesting, even if only for information gathering purposes.
I am an avid reader of type 1 diabetes blogs. I would even classify it as a addiction (loosely of course). One of the many diabetes related blogs that I read daily is SixUntilMe. The writer of this blog Kerri is herself a type 1 diabetic and she has recently had a baby. In doing some of her own research around the correlations found between type 1 diabetes and other autoimmune issues, Kerri and her husband and medical team, decided that their daughter would be best suited to eat a gluten free diet until age 1.

I am not professing anything written by myself or anyone else as being "truth" but I strongly believe in learning. For me, this new piece of information was useful and while I do not have any children and even when I do, don't know if we would follow the gluten free diet immediate or not, I appreciate the information sharing and hope you do to.  I think it is important to remember that every opinion is valid and to each their own.

Check out Kerri's Blog SixUntilMe, for more information on what she found.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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What I think of the Gluten Free fad diet

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Its NaBloPoMo (National Blog Posting Month) this month, and as promised, Amanda and I will be blogging every day!

Every so often I see an article that I tweet out about another celebrity on a gluten free diet.  Unfortunately the diet is not because they have Celiac, but because they are on a health kick.  But everytime they run a story on this, the specialist always says how a gluten free diet is not really a good diet for a health kick.  So I wonder why they even want to do it!

Image: federico stevanin
What worries me is that when these people are on the gluten free diet for a health kick and eat out in a restaurant, they may not take the diet as seriously.  They may ask for a gluten free meal, but might not be as diligent as someone with Celiac.  What does this mean?  Well, possibly the kitchen staff won't actually be learning what type of cautious and real preparation is required for a gluten free meal.

These people won't be affected by cross contamination the way someone with actual Celiac would be.  They may just ask for a wheat free sauce/seasoning, but not ask for clean utensils and a clean work area to ensure no cross contamination.  It worries me every time we go out that Amanda's needs may not be taken as seriously as they should be.

I hope this health kick diet dies out soon, and more attention comes to people with Celiac and what it really means to eat a gluten free diet.  No cheating, no cross contamination, and being diligent when you are out at a restaurant to ensure your food is prepared correctly.

Gluten Free Edmonton - A Celiac guide and resource for gluten free information in Edmonton, Alberta

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Gluten Free Christmas and the Holidays in Edmonton

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The holiday season is coming up really quickly and we all know what that means....food! In an effort to help everyone out with ideas, I decided to contact a few people and do some research and find out what gluten free Christmas and Chanukah treats are available in Edmonton during the holiday season.  Unfortunately  I did not really find much for Chanukah yet, but I'll keep on looking.

For most people the holiday season is all about the cookies and wonderful goodies to pick up at the store for an after dinner sweet or savory indulgence.  It's also virtually a given that if you work in an office there is usually a container (or two) of Christmas cookies somewhere just waiting to be eaten.  How often are those Christmas cookies gluten free?  Well most likely not often, I've never seen any in our office  at least!

Below is a list of gluten free holiday season items available in Edmonton:

Kinnikinnick Store Website
Source: http://www.kinnikinnick.com/
Kinnikinnick
You know you can count on Kinnikinnick to have an abundance of holiday sweets and goodies. Kinnikinnick was one of the first places I approached and they immediately responded with a list of treats that will be available at the Kinnikinnick Store as of November.  Click here for a seasonal list of gluten free items that Kinnikinnick will have available for the holiday season.  Click here to visit the Kinnikinnick store website for more information.

CareIt Urban Deli
CareIt Urban Deli carries a selection of prepared meals that are gluten free.  After contacting CareIt via twitter @CareItUrbanDeli we found that they do have some great gluten free winter classic meals in store. CareIt refers to their Sheppard's Pie, Beef Stew, and Cabbage Rolls as part of their comfort meals which are designed specifically for the wintertime.

Planet Organic
Here are a few great holiday ideas submitted by Planet Organic:

Source: www.cocomira.com
Cocomira
  • Cocomira (small pieces of heaven in a box) A 175 gm Box of Toffee pieces that has been covered in Dark or Milk chocolate and rolled in crushed nuts (Hazel nut, Pistachio, Almond). Each box retails for $9.29.
Sweets from the Earth
  • Assorted Bars. Chocolate Pecan Caramel ($4.79), Caramel Almond Shortbread ($3.39) and Walnut Brownie ($2.29). These items are individually wrapped.
  • Sweets from the Earth also make amazing gluten free cakes, but they must stay refrigerated until consumed. They have flavors like Gluten free dairy free Chocolate Cheesecake, Wild Blueberry Cheesecake and Spiced Carrot. Each cake is $16.99.
  • O’Doughs Gluten free cakes ($10.49) and Enjoy life Gingerbread Spice
Recipes

I did a little bit of research to try and find some gluten free holiday recipes.  Initially I set out to look for peoples favourite gluten free recipes, but that wasn't working out.  Then I started to look for individual recipes, but that didn't work out either because there were just so many.  Finally, I found two collections of holiday recipes that I thought would work out great!

The first collection is from About.com which I have found to be an pretty good source for gluten free information.  About.com has a regular columnist Jane Anderson who contributes valuable gluten free recipes, and tips throughout the year.  However the collection I found was from 2009 before Jane started.  Click here to view the About.com collection of 30 Gluten Free Holiday Recipes

The second collection I found was from Whole Foods.  I had heard rumours that a location opened up in Edmonton. Whole Foods is a market, found in Toronto and other large cities in the USA that specializes in natural and organic products among other things. Sadly the rumours of an Edmonton location were just that...rumours (at least for now). Nonetheless, I was quite  pleased to find a nice list of gluten free holiday meals.  Click here for that list!  They all look great.

The Tomato Food & Drink
Just when I thought my search was over for gluten free holiday recipes, a colleague at work noticed a special feature in the November December 2010 edition of The Tomato Food & Drink.  A full page spread on page 12 & 13 is seven gluten free holiday baking recipes to give a try, including short read, biscotti, orange cake and lemon drops.  Check it out!.

Do you have something to add to this list?  Email us at info@glutenfreeedmonton.com with details and we will update the article.

Haggis and Herring


My brother runs the Haggis and Herring foodie blog out of Toronto.  He suggest a couple of his favourite holiday recipes that are naturally gluten free:

  1. Broccoli Salad with Cranberries
  2. Apples with Creamy Caramel Dip
Remember when purchasing ingredients to a recipe, to read every label every time.



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Do you love coffee?

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Contributed by Amanda S.

When I was younger I worked for one summer at Starbucks. I admit I did not want the job at the time, but it turned out to be a really fun place to work. One of the requirements of all Starbucks employees is that they sample and taste each and every item (food & beverage) that is sold there. Understandably, the reason for this is because the employee should be able to explain to patrons, what the item tastes like, as well as the notes of flavor etc etc.

Now, that one summer has long since come & gone and I do not work for Starbucks. However, oddly enough after ending my employment there I then and only then became a lover of coffee. Odd huh? Well it’s true.

Caffè LatteMy personal favorites are milk based drinks such as lattes. I also enjoy flavored coffees. I do not mean that the flavor comes from syrup, but instead I enjoy the flavor roasted coffees. While Starbucks does not carry the flavored coffees, I admit I often buy it when I am at work. My personal favorite is the Hazelnut Cream. I am not picky about brand.
When I was first diagnosed with celiac disease I, like most celiacs, met with a dietician to discuss and learn about different “hidden gluten” found in various foods that one would ordinarily think might be gluten free. For example, did you know that some flavored coffees can contain gluten products? I did not know that. I figured that coffee was coffee and therefore simply adding flavor to it during the roasting period would still just be coffee.

I was wrong! I was told that one should always be careful when reading labels (we know this already) and one should also contact manufactures annually to follow up and ensure that processing methods have not changed and that the product still remains gluten free.

In turn, this is part of why I still prefer milk based drinks. I know there’s always a chance of contamination, but I figure that the chances are decreased. I do however always insist that the person making the latte use a fresh clean spoon when mixing my drink, this is also why I steer clear of the drinks that require mixing.

We are each willing to take certain risks in our daily living and for me the cross contamination risk outweighs the desire to have drinks that require mixing not done by myself. Call me crazy if you will, but I call it safety!

If you want to check out the ingredients and/or other nutritional information for drinks check out the websites of your favorite coffee shop. For me, I will share the Starbucks link and just wait, the holiday drinks are coming out (maybe they've even been out a few days) mmmm
http://www.starbucks.com/menu/nutrition

Starbucks (Callingwood Centre) on Urbanspoon

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Home Made Gluten Free Zucchini Crust Pizza

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By Amanda S., Gluten Free Edmonon

Just as the person who posted this recipe on the diabetes daily website listed, I too have found that pizza can be somewhat of a diabetes nightmare. It’s hard to know exactly what the carbohydrate content is per piece. It’s hard to know how much insulin to take to cover that piece of pizza. Pizza as we all know is generally a “high fat, high carbohydrate content” food. It takes longer than most foods to break down into sugar (energy) in your body, you don’t often eat only one piece (who’s kidding who here really!) and overall it’s just a challenge for most people. Now, you throw in the need to make it gluten free and it is, in my opinion, a full on diabetes nightmare!

To those who do not know, or haven’t had any reason to pay attention, generally speaking the combination of flours that are used to make gluten free foods taste and stand up (literally) to their non-gluten free competitors, tend to be higher in carbohydrates, and occasionally lower in fibre. This is not to say that it is always the case, but it does happen. Plus, in order to make some gluten free foods taste better the companies sometimes have to add more sugar or sweetener (even if it’s fruit or fruit juice based) to the product to ensure that it maintains the right flavour they are looking for.

All in all, gluten free pre-packaged foods tend for the most part to be higher in carbohydrates and therefore for someone like myself who also has type 1 diabetes and uses an insulin pump (thereby required to count all carbohydrates taken in) it can be an extra challenge at times to figure out how much of the item I can eat based on how much insulin I want to take.

Confused yet? You’re not alone. It’s a mess, but with practice and time it does get easier, I promise.

Here’s a recipe for a gluten free, low carbohydrate and super tasty food that I found on the diabetesdaily.com website. We tried it last night and it was awesome!

Zucchini Crust
Zucchini Crust Pizza
Adapted from Diabetes Daily

Serves 4 (or 2 hungry people)

Olive oil & gluten free flour for the pan (I used Bob’s Red Mill gluten free flour)
2 cups (packed) grated zucchini
2 eggs, beaten
¼ cup flour (Bob’s Red Mill gluten free flour)
½ cup grated mozzarella
½ cup grated parmesan
¼ tsp dried basil
1 clove of garlic, minced
2 tbsp olive oil

Preheat oven to 400 F. Drizzle a little olive oil in a 10” pie pan and coat lightly with flour.

Our zucchini crust pizza smelt so
good, we ate half of it before we
remembered we needed a picture! 
Combine the zucchini, eggs, flour, mozzarella, parmesan, basil, garlic and 1 tablespoon of olive oil in a bowl and mix well. Spread into the pie pan and bake for 35-40 minutes or until golden brown. About halfway through the baking, brush the remaining olive oil over the top.

Remove from oven, let cool about 10 minutes, and use a spatula to loosen the crust from the pan so it won’t break later.

Top with your favourite pizza toppings and bake at 400F until heated through.

Amount per serving:
Carbohydrates: 10g
Fibre: 1g


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