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Gluten-Free Diet

The Sourcing of Oats

Last Updated on by the Celiac-Disease.com Staff 4 Comments

Let’s talk about oats, shall we? Oats themselves are gluten-free but may be contaminated by the process by which they are grown, transported, and manufactured. It used to be that In order for oats to be considered gluten-free, they must follow a purity protocol. This includes being grown, harvested, and processed in a gluten-free environment. Now there are several companies that have moved to use oats that have been mechanically or optically separated from gluten-containing grains. The scary thing? These oats are still marked “gluten-free.”

Some of these companies are solely using mechanically separated oats, while others may be using a combination of purity protocol oats and mechanically separated oats. In early November Tricia Thompson, of gluten-free Watchdog, shared on her Facebook page that both Nature’s Path and Bob’s Red Mill were using mechanically separated oats in their gluten-free products. Quaker Oats is also using the same mechanically separated oats for their new gluten-free oatmeal.

So where does this leave us? All products labeled “gluten-free” must meet the FDA’s ruling of having less than 20 ppm gluten, but the way I understand it is that not every batch is tested. Each company has its own process and while some test every batch, some test a sampling of the batches and then use an average. If the product says, “no gluten ingredients used” they are exempt from the FDA’s ruling.

Eating oats on a gluten-free diet for those with Celiac Disease is a personal choice. This decision should be well thought out and discussed with your physician. If you go ahead and eat oats, pay attention to how you feel after you eat them and in the following days.

Do you eat oats? If so, do you eat purity protocol oats or any “gluten-free” oats?

Gluten-Free Due Diligence

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Following a gluten-free diet for close to eight years makes me somewhat of an expert. I know what foods contain gluten and what foods don’t. I know which specialty gluten-free foods are worth the money and which ones aren’t.  I know how to read and decipher labels, yet I get complacent. I think many of us get to the point where we have our group of products we use, have done the research, and then stop or not make a habit of checking the label each and every time we purchase and eat them.

I am going to share my latest experience with you all.  We have been buying Prego pasta sauces for years…long before we had to follow the gluten-free diet. Prego recently introduced Alfredo sauces to their line-up. To be honest I quickly glanced at the label and though it didn’t say, “gluten-free” like the Three Cheese red sauce, I wasn’t overly concerned because it was a new product and there was nothing on the label that I was concerned about knowing that Campbell’s clearly labels gluten on their products.

I was this close to serving this for dinner the other night. My eyes are usually looking for “natural flavoring”, which may contain barley malt, or “wheat starch”, so I was a little taken aback when I saw “malt extract” in the spice flavoring.  Phew…so thankful that I checked before making a big mistake!

Following the gluten-free diet requires diligence, patience, understanding, and the ability to realize that you will make mistakes.  We all do, we all will.  After all, “To err is human; to forgive is divine”, right?

Care you share your close calls or mistakes with us?  Use the comments section below.

Gluten-Free Tips for the Newly Diagnosed

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I like to do a post for the newly gluten-free every once in a while as more and more people are following a gluten-free diet.  Some of those people may have just been diagnosed with Celiac Disease, while others may be searching for an answer to their maladies.

The first, and most important, piece of advice I can give the newly gluten-free is this… breathe.  Don’t worry if you make a mistake.  Live, learn, and make progress.

  1. Get a new toaster. Putting gluten-free toast in a toaster that has gluten-filled bread in it is going to render your gluten-free bread contaminated.  Toasters are roughly $15 at Walmart, so well worth the money it will cost you.  If you have others in the house still eating gluten, label your toaster with a piece of tape, or do as I did and just write on the outside of it with a Sharpie.
  2. Stay clear of soy sauce unless you are sure it is gluten-free.  There are several gluten-free brands on the market (La Choy, San-J, and Kikkoman now make a gluten-free version).  Additionally, some sauces & marinades may contain soy sauce, so don’t be so sure the grilled chicken you are ordering at a restaurant is gluten-free unless you have double-checked.
  3. Along the lines of the toaster, get new condiments and label them “gluten-free” if you are sharing them with others.  “Double dipping” utensils will quickly contaminate your condiments and could leave gluten crumbs behind.
  4. Beware of the ingredient “natural flavorings”, which may contain barley malt (malt flavoring).  While wheat does have to be called out on the label, barley does not under the current law.  Natural flavorings can be found in many processed foods and drinks on the market.  Some of the products that we have been the victims of include pancake syrup (100% maple syrup is the best and gluten-free, as is Aunt Jemima).  There are many companies that will clearly label gluten on the label and I tend to be loyal to those companies.
  5. Check your medication for gluten.  There is an excellent site that is maintained by a local clinical pharmacist called Gluten-Free Drugs.  If you are unable to verify your medication, call the manufacturer or your pharmacist and ask.
  6. In reference to #4, don’t assume you are free & clear on drinks.  Unless you are drinking unflavored water, milk, 100% juice, unflavored tea (and even some of these may contain barley, so check), or unflavored coffee you need to verify that what you are drinking is gluten-free.
  7. Cross-contamination is a real concern when dining out (or even in your own home!).  Picking the croutons off of your salad is not sufficient.  Make sure to speak with the manager or chef on duty to ask about their methods for preventing the cross-contamination of your food.  Unless you have worked in a restaurant, you may not be aware of some of the methods used to prepare food.  If you have, you know what I am talking about.  Veggies can be steamed in pasta water; ingredients that contain gluten may be kept right next to gluten-free ingredients on the line; eggs used for omelets may be thickened with pancake batter to make them fluffier; the same utensils may be used to plate your gluten-free food that just plated that burger or chicken fingers; your “gluten-free” fries or tortilla chips may be fried in a fryer with chicken fingers or onion rings.
  8. Check your make-up.  If it goes on your face, it has the potential to be in your mouth.  I know that most people don’t willingly eat their mascara, but better to be safe than sorry, right?
  9. Shampoo, hairspray, lotions, etc should also be checked.  While it is true that gluten does not get absorbed through the skin, some people who suffer from dermatitis herpetiformis need to avoid skin contact with gluten as well as consume gluten.  Additionally, if you get hairspray in your mouth, or you don’t wash the lotion off of your hands, use an antibacterial gel with gluten (ahem…thanks a lot Bath & Body Works), it is best to just make sure they are gluten-free.
  10. If you drink alcoholic beverages, check your alcohol.  Malt beverages are not gluten-free.  This means most wine coolers these days and most beers (though there are plenty of gluten-free beer options) are not gluten-free.  Easy choices are wine, Woodchuck or Crispin hard ciders.
  11. Always, always read the label!  Even now, 7+ years into this, I read the label.  Companies are notorious for changing suppliers and therefore that once gluten-free products may no longer be gluten-free.
  12. Yogurt is not always gluten-free.  Plain yogurt is, yes, but not always flavored yogurt. Dannon is one of those who will only say their plain yogurt is gluten-free.

No one gets this perfect straight out of the gate.  If you do make mistakes (and I still do on occasion), dust yourself off and get back up.  Please feel free to ask questions below – I am happy to help and if I can’t give you the answer right away, I will do my best to find out for you.

Do you have any tips you can share with the newly gluten-free?

Recipe: Crustless Gluten-Free Pumpkin Pie

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Happy Thanksgiving!  Nothing says Thanksgiving better than a pumpkin pie, right?  Pie crusts can be intimidating to make gluten-free.  There are plenty of gluten-free pre-made pie crusts on the market, but if you are looking to simplify things even more and make your dessert a little healthier, consider making a crustless pumpkin pie.

When I went to make my pies this year waited until the last minute to find and purchase my pie crusts.  I did find them, but they were a different brand and smaller than the brand I normally buy.  This resulted in extra pumpkin pie filling, so I made that extra filling into a crustless pumpkin pie.

The only difference between the crustless pumpkin pie and my traditional pie is the crust.  My favorite part is the filling, so this is just perfect in my book!  Bonus – omitting the crust slashes calories and leaves more room for the delicious pumpkin filling!

IMG_3651Crustless Pumpkin Pie

4 eggs, separated
1 lg. can of pumpkin
1 1/3 cups sugar
2 tbsp. gluten-free flour
1/4 tsp. salt
1 1/2 tsp. cinnamon
1 tsp. nutmeg
1/2 tsp. allspice
1 can evaporated milk

1. Preheat oven to 350 degrees.
2. Eggs: Separate eggs. Beat egg whites until firm – set aside. In large mixing bowl, beat egg yolks to break up.
3. Pie Filling: Add all ingredients to egg yolks, except egg whites. Mix well. Fold in egg whites with spatula. Pour filling into pie pans or baking dishes.
4. Bake: Bake pies in 350 degree oven. Check after 45 minutes to 1 hour. Toothpick inserted in the center should come out clean.
5. Cool completely and serve with lots of Cool Whip!

This recipe will make 3 smaller pies or 2 larger pies.  Another option would be to make 2 smaller pies and then some individual servings in fancy glass ramekins.

Whichever way you choose to make your pumpkin pie, make sure to enjoy a piece for breakfast the day or two after Thanksgiving.

Review: Kinnikinnick Foods Soft Hamburger and Hot Dog Buns

Last Updated on by the Celiac-Disease.com Staff 1 Comment

When I talk to people who are just first diagnosed one of the first things they mention to me is”how am I going to live without bread?” A huge staple in the diet for many families, bread is one of those items that are on the top of the ‘oh no I can’t eat’ list. It is one of the harder-to-mimic gluten-free items too and gluten-free bread, historically, has been picky, cardboard-like, and not close to the texture of regular wheat bread.

That’s all changed over the last few years as more companies strive to have the best gluten-free bread. The market has been filled with some great options for gluten-free bread that has a very similar texture, is a good sized loaf, healthy and affordable. The same is said for other bread products like hotdogs and hamburger buns — both important when you have kids and even more now when it’s peak BBQ season and everyone else will be enjoying burgers and dogs.

Kinnikinnick Foods released its new product line a few months ago that has really upped the market for gluten-free bread products. The new “Soft” bread and buns hit the market and people have been buzzing ever since. Kinnikinnick Foods believe that you can have good food that is also good for you — keeping that in mind when developing these products.

To highlight each product’s nutritional benefits, Kinnikinnick Foods provided an easy-to-read and understandable Nutritional Summary on the front of each package.

  • At least 5 g of Fiber per serving
  • Zero Cholesterol
  • Zero Trans Fat
  • 1 g or less sugar per serving
  • Fortified with 5 essential nutrients
  • Lower in sodium than our existing bread products and many other bread products on the market (even non-gluten-free bread)
  • No Artificial Colours, Flavours, or Preservatives
  • first gluten-free Bakery Products to qualify for the Heart & Stroke Foundation of Canada TMHealth Check TM Program.

But how do they taste?:

I tried both the hamburger and hot dog buns and if you know me, you know that I am very picky about the texture of gluten-free foods. Both the hamburger and hot dog buns passed my texture test with flying colors. They are soft on the inside — do not need to be toasted, and the outside texture reminds me a lot of gluten-containing products. The buns did not fall apart and crumble which happens with some other gluten-free products and they were both the perfect size.

:: Have you tried their new soft bread yet? What do you think? ::