MADE IN CANADA
GLUTEN-FREE TRAVEL TIPS
ROAD TRIP FRIENDLY SNACK IDEAS
ARE COFFEE AND TEA GLUTEN FREE?
WHEN LIFE GIVES YOU LEMONS, MAKE LEMONADE
WHAT EXACTLY ARE PREBIOTICS AND PROBIOTICS
CRUNCHY KALE CHIPS WITH SUNFLOWER SEEDS RECIPE
BBQ FUN, GLUTEN-FREE GRILLIN’
COOKING GUIDE: MEAT
SHOULD YOU BE SCARED SPICELESS?
12 SURPRISING PLACES GLUTEN LIKES TO HIDE
CAN AIRBORNE FLOUR MAKE YOU SICK?
THE OAT CONUNDRUM: ARE OATS GLUTEN FREE?
6 IMPORTANT QUESTIONS TO ASK YOURSELF AFTER DIAGNOSIS
CANADIAN BLOGGERS SPOTLIGHT
A BEGINNER’S GUIDE TO MEAL PLANNING
YOUR 5-DAY MEAL PLAN GUIDE & SHOPPING LIST
Download the podcast online
FRENCH TOAST WITH RASPBERRY COMPOTE
QUINOA CARROT CAKE BREAKFAST BOWL
COCONUT CURRY SQUASH SOUP AND GREEK SALAD
BLUEBERRY COCONUT CHAI PUDDING
STUFFED PEPPERS WITH SALAD
STRAWBERRY, BANANA AND FLAX SMOOTHIE
BROILED PARMESAN TILAPIA WITH STEAMED VEGETABLES
CHOCOLATE CHIP BANANA OVERNIGHT OATS
GINGER CARROT SOUP WITH GRILLED CHEESE
ORANGE COCONUT STIR-FRIED CHICKEN AND VEGETABLES
bonus recipes: 44
GLUTEN GREE PUFF PASTRY BUNS
MAPLE & SEA SALT GLAZED POPCORN
STRAWBERRIES & WHIPPED CREAM
BLUEBERRY RHUBARB CRUMBLE
GLUTEN-FREE CANADA | SUMMER 2017
Register for tickets @ GlutenFreeExpo.ca
MADE IN CANADA #myGlutenFreeCanada Canada is home to hundreds of amazing companies who work hard to produce gluten-free and flavour-full products that make you smile. Here are just a few of the many that we love. Let us know who you’d like to see featured in Gluten-Free Canada’s next issue for a chance to win.
1. TAKE A PHOTO OF YOUR FAVOURITE CANADIAN GLUTEN-FREE PRODUCT. 2. TAG #MYGLUTENFREECANADA AND FOLLOW @GLUTENFREECANADA. 3. SHARE ON INSTAGRAM FOR A CHANCE TO WIN!
2017 � 201�
Share your photo for a chance to win a copy of Gluten-Free Canada’s winter issue, and a $50 gift certiﬁcate to Whole Foods.
CONTEST CLOSES NOVEMBER 1, 2017. OPEN TO CANADIAN RESIDENCE OUTSIDE THE PROVINCE OF QUEBEC. MUST BE AT LEAST 19 TO ENTER.
Kitchen understands that what we eat becomes part of us – physically, emotionally and culturally. Their food begins with simple, wholesome ingredients, based on ‘Quesava’, a naturally gluten-free dough made from the vitamin and mineral rich Manioc (Cassava) root. Established in Vancouver in 1999 as Quejos; Quesava Kitchen is committed to bringing you and your family deliciously simple, veggie-based food free from gluten, additives, preservatives, GMO’s, trans-fats, refined sugars and soy; all proudly made in beautiful British Columbia, Canada. www.quejos.com
ature’s Path is a sustainably-driven, deliciouslyhealthy organic food company from Vancouver, BC that believes in “leaving the earth better than we found it.” Their family company has been making tasty organic cereal, granola, oatmeal, waffles, snack bars, and more for almost 30 years. Creating organic, healthy foods in a sustainable way is their passion— and the cornerstone of their local company. www.NaturesPath.com
Since 1992, L’Ancêtre Cheese Factory
has been producing a wide variety of delicious, top-quality organic butters and cheeses produced in harmony with the environment. L’Ancetre is based in Bécancour, Quebec, and proudly Canadian. www.fromagerieancetre.com
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Have you ever imagined eating gluten-free sandwich bread that is so tasty you don’t have to toast it? Glutino® White Sandwich Bread baked in Laval, Quebec is light and so delicious it makes the perfect lunchtime meal right out of the bag. With full size slices, you’ll never have to worry about being hungry after lunch. For over 30 years, Glutino’s has been creating gluten free food, always listening to your ideas and suggestions. Along the way, they’ve discovered that you, the community, are the most important gluten free ingredient. www.glutino.com
io-K Plus International is a family-run biotech company based in the Cité de la Biotech in Laval, Québec. It specializes in the research, manufacturing and marketing of Bio-K+® probiotic. Over its 20-year history, the company grew from 10 employees to over a hundred, and expanded its business from Québec-based natural food stores to an international network of natural food outlets, pharmacies, grocery stores and hospitals. All while still having their head office proudly based in Canada. www.biokplus.com
razilian style cheese puffs? Yes please!! Their authentic Brazilian recipe is made with only 7 ingredients: manioc flour, water, milk, eggs, oil, salt and lots of cheddar cheese. But although they’re made in the authentic Brazilian way, they are made in sunny Maple Ridge, British Columbia! Made fresh, then frozen for your convenience, all here in Canada. www.otimo.ca
ased in Richmond Hill, Ontario, but world famous, Rizopia Gluten Free Pasta has been producing high fibre, easy to digest, sodium, cholesterol, and trans-fat free gluten free pasta in Canada since 2001. www.GlutenFreePasta.com
Are Coffee and Tea Gluten Free? IT’S BEANS AND LEAVES RIGHT? WELL, NOT ALWAYS. Let’s start with what you need to know about tea: Besides being delicious and high in antioxidants, traditional plain tea is made of leaves from the Camellia sinensis plant, which is naturally gluten-free. However, not all teas are made from Camellia sinensis, and some have gluten-containing ingredients added to them for a variety of reasons. For example, some teas contain barley malt as a sweetener or flavouring. It really is essential to check the ingredients before you take a sip. Asian countries such as Japan, China, and Korea enjoy a variety of tea which is made from roasted barley, so you may want to ask what exactly you are getting when ordering tea at a restaurant featuring Asian cuisine to be safe. Another consideration is the tea bag itself that some teas are sold in. Some tea companies use a wheat paste to seal their tea bags; so, although the tea itself may be gluten-free, it may be wrapped in a glutencovered delivery system. Yuck! Be sure to check your labels, and don’t be shy when it comes to contacting a tea company to ask for details. Coffee is an interesting one, and an important consideration if you’ve been eating gluten-free and are still experiencing gluten-like symptoms. For some gluten-free canada
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people, the proteins in coffee are perceived by the body as invaders in the same way gluten is. Dairy is another example of this “cross-reactive” type of food for those with gluten issues because of its casein proteins. The Food and Nutritional Sciences publication printed a study by Aristo Vojdani and Igal Tarash in 2013 which examined this further. What researchers found was that processed coffees like instant and ground coffees produced the most cross-reactivity. Organic, whole-been coffees did not produce cross-reactivity issues. More research is needed, but it’s thought that the proteins in coffee are changed during processing in such a way that the body perceives them as a threat and causes the same inflammatory responses and symptoms as gluten in those with a gluten sensitivity. One method of seeing if your body is sensitive is to remove coffee from your diet for at least two weeks (sorry!) and then re-introduce it into your day to see if you produce any symptoms. If you do react, you may want to consider switching to organic whole bean coffee and seeing if this eliminates your symptoms. Also, always talk with your health care specialist regarding any symptoms you’re experienced before you go and re-introduce coffee into your diet.
When life gives you lemons,
It was 1990 when Tracy, now an award-winning pastry chef, began building her foundation and skills to support her love for baking. Following her training in the Baking and Pastry Arts program in Vancouver, she continued pursuing her passion in Paris at the prestigious Ecole Lenotre, and then further honed her skills at the Culinary Institute of America in Napa Valley (she really knows how to pick her spots!). Her path was clear … or so she thought. After 20 years of training and working as a pastry chef, Tracy suddenly found herself suffering from a severe wheat allergy that forced her to leave her career. Needing to leave a career she had loved was hard; however, being a pastry chef who could no longer eat pastry was utterly heartbreaking. Thankfully for all of us who have experienced Lemonade Bakeries creations, being unexpectedly unemployed (and hungry, let’s be honest) gave Tracy the inspiration needed to create her gluten-free magic. Starting with the goal of re-creating her favourite bread, Tracy began to create, mix, test and play, and eventually found herself perfecting what is now known as the Honey Seed loaf at her bakery. A close friend’s comment regarding turning lemons into lemonade added a special spark, and Lemonade Bakery was born. Through the kind and loving support of family, Tracy was able to pull together the resources needed and has now built a team of highly accredited pastry chefs ready for the greatest of gluten-free challenges. Famous for their gluten-free croissants; every croissant is hand rolled and made from scratch, which helps ensure the right feel and consistency of the dough for the perfect croissant—a technique that took nearly two years to perfect due to the absence of gluten. That’s right; gluten-free croissants! They sell out quickly but are worth getting up early for, or ordering in advance. She even receives requests to have these magical creations shipped to customers across Canada. To learn more about Tracy and her creations, please visit www.LemonadeBakery.ca
Gluten-Free Travel Tips AIRPLANES, AND HOTELS, AND RESTAURANTS ... OH MY! Traveling is always an exciting experience, and a wonderful way to learn, laugh and grow as a person. The last thing you want to do on the trip of your dreams is to worry about getting glutened. In addition to stocking up on foods that are easy to travel with such as nuts, seeds, and gluten-free packaged items, below are our favourite 10 travel tips to keep your trip focused on fun rather than your diet:
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A number of hotels will provide you with an empty fridge in your room as well as a list of local food stores if you contact them in advance of your reservation. Communicate with the hotel to let them know your needs in advance, so you’re arriving to a location ready to call home.
Check the internet to locate restaurants you’re interested in prior to leaving for your trip. Often restaurants will offer their menus and contact information online, so you can contact them from the comfort of your home to find out about their gluten-free options, food handling, and environment. It’s worth a call, and hey, it’s nice to start the holiday dreaming a little early.
Research and download apps that help you find gluten-free restaurants in the city you’ll be visiting. Ideally, buy it ahead of time so you can test it out and feel comfortable using it.
If there’s a microwave in your hotel, locate stores that may carry glutenfree foods and pack a small cooler (or the fridge you pre-arranged) full of easy breakfast and lunch options like cereal, instant gluten-free oatmeal, fruit, a loaf of gluten-free bread, and a small jar of nut butter or jam.
If you’re planning on prepping any food while on vacation, be sure to pack a few light bowls, plastic wrap, sandwich bags, and disposable utensils with you to make life easier, and meals storable and mobile.
If you’re visiting family, bring your favourite gluten-free staple ingredients with you to take the guesswork out of meal preparation for your host, and safer for you and your family. Items like gluten-free pasta, bread, bagels, and other items are fairly light, easy to pack and add nicely to any meal.
Out of sight does not mean out of mind. Don’t be shy to ask at restaurants and stores if they offer any gluten-free items (in their local language). They may have some in the kitchen and simply not have it described in detail on the menu. For example, in Italy, you will find gluten-free items stored behind the counter at many of the pharmacies. You just need to ask for them.
If traveling to a country where their primary language is not English, get dining cards that outline gluten-free needs in the language of the country you’re visiting. You can print free cards before you leave, or download the app (if you have an iPhone) at www.CeliacTravel.com.
A number of planes do not offer gluten-free options on the flight itself; however, if you arrive early enough to shop, look around the airport stores for fresh fruit, salads, and other gluten-free standbys that you can pop into your carry on and enjoy during the flight should you get hungry.
Happy (and safe) travels! 9
SUMMER ROAD TRIP TIME!! gluten-free canada
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ON THE GO There’s no need to let a gluten intolerance keep you from hitting the road for some fun adventures this summer! Load your car with these tasty gluten-free snacks and make sure to bring extras to share, as everyone is bound to want some!
Glutino Pretzels! (available in Twists, Sticks, Honey Mustard, Fudge Covered or Yogurt Covered!) Sooooo many tasty options (Tip: bring extra, these get gobbled up quickly!)
Don’t forget your veggies! Preslice some healthy veggies into a baggy an bring along some dip to share. Quick, delicious, and nutritious!
Fruit is perfect for road trips. It even comes in it’s own packaging. ;- )
Pre-pack mason jars with healthy salads for the road. They’re just the right size for lunch, and tuck into a cooler bag perfectly!
Friends don’t let friends get hangry. Be sure to bring a few quick energy snacks along for the adventure.
What exactly are Prebiotics & Probiotics (AND WHY YOU SHOULD CARE)
Probiotics, a type of “good” bacteria, are fabulous microorganisms that may help with digestion and offer protection from harmful bacteria. Thankyou probiotics! Prebiotics are non-digestible carbohydrates that act as food for probiotics. Prebiotics help probiotics flourish. Due to a number of factors, including diet, smoking, alcohol consumption, antibiotics, and stress, bad bacteria can sometimes end up outweighing the good. When this happens, it can have a direct impact on our health, with some studies showing that it may affect our immunity and cause digestive disorders such as inflammatory bowel disease, diarrhoea, IBS, and bowel infections. An excellent source of probiotics is fermented foods like Kefir or yogurt, and other foods with “live active cultures.” Foods to avoid: refined carbs, fatty and sugary foods, as they can help some bad bacteria thrive.
When shopping for food supplemented with probiotics, look for products labelled with ‘live’ or ‘active’ cultures.
Although more research is needed, there’s encouraging evidence that probiotics may help: • • • •
Treat diarrhea, especially following treatment with certain antibiotics Prevent and treat vaginal yeast infections and urinary tract infections Treat irritable bowel syndrome Speed treatment of certain intestinal infections
Now that you’re a little more familiar with the benefits of probiotics, what about prebiotics? These non-digestible carbohydrates feed the good bacteria in your gut, which have been linked to digestive health, improved immunity, antiinflammatory effects, and more. Here are some tasty and natural prebiotic sources:
PREBIOTIC-RICH FOODS Asparagus (raw) Chicory root (raw) Jerusalem artichoke (raw) Dandelion greens (raw) Garlic (raw) Onions (raw and cooked) Leeks (raw) Banana (raw)
PROBIOTIC-RICH FOODS Yoghurt Kefir Sauerkraut Miso soup Sour pickles Tempeh Kimchi Kombucha Tea
As always, if you’re considering taking supplements, or making any other change to your diet, be sure to check with your doctor first to ensure that it’s right for you.
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Chocolate, Peanut Butter & Oat SNACK BITES
Mix all ingredients together in a large bowl, and pop in the fridge for a half hour. Shaped the mixture into bite-sized balls and store in a re-sealable container.
1 cup gluten-free rolled oats
2/3 cup toasted coconut flakes
Spice it up: Add dark chocolate chips for a double-chocolate snack
1/2 cup peanut butter (or sunflower seed butter, if you have peanut allergies) 1/2 cup ground flax seed or chia seed
These snack bites are a nutrient-packed and sweet-tooth-satisfying option, and they are very quick to make! With high-protein peanut butter and oats and Omega-3-rich flax seeds, they are a relatively low-guilt snack.
2 tablespoons cocoa powder
1/3 cup maple syrup
ball. If you have a food processor, substitute the peanut butter for 1/2 cup walnuts. Dump all the ingredients in the food processor and blitz to finely chop the walnuts and oats into a fine paste.
CRUNCHY KALE CHIPS with Sunflower Seeds
1 bunch of kale
1 tablespoon of olive oil
1/4 tsp cayenne pepper (optional)
Pinch of salt (add according to your taste)
Small handful shelled sunflower seeds
2. 3. 4.
Preheat the oven to 160ºC/325ºF. Wash the kale and dry thoroughly with a clean tea towel or paper towel, or in a salad spinner. Tear the leafy part away from the thick “ribs” at the centre of the leaf. Tear the kale into chunks—it’s up to you how big you make them: anywhere from bite-sized to large pieces. Place on a baking tray. Drizzle kale with the olive oil and gently toss right on the baking tray. Sprinkle with salt and cayenne pepper. Bake in the oven for around 25 minutes (until crispy), making sure to turn the leaves over with tongs at the 10-minute mark. Serve with a handful of sunflower seeds.
Spice it up: Use any variety of kale, from the bumpy dinosaur kale to
colourful red Russian kale. Top with any spices or even a sprinkle of grated parmesan cheese. Kale chips are a delicious way to enjoy this superfood! They can be made ahead of time, packed into a re-sealable container and taken to work. Adding some sunflower seeds provides protein and healthy fats for sustained energy throughout the day.
GLUTEN FREE VEGGIE BURGERS INGREDIENTS
• 2 cups cooked brown rice • 3 eggs • 1/2 red onion, chopped coarsely • 1 teaspoon thyme • pinch of salt (optional) • 1 packet gluten free vegetable seasoning/ broth powder • Olive or grapeseed oil to coat skillet • Udi’s Gluten Free Classic Hamburger buns • Lettuce leaves, Sliced tomato, and Cucumbers • Ketchup, Mayonnaise*, and Mustard* • Farmer’s Garden™ Marinated Cucumber Spears *Gluten Free variety. © 2017 Boulder Brands USA, Inc.
1. Preheat skillet with oil. 2. Mix the rice, eggs, red onion, thyme, salt, and vegetable seasoning/ broth powder in a bowl. 3. Drop mixture onto hot skillet and shape with a spoon into a burger-size patty. 4. Cook thoroughly on one side, turn over and brown the other side. 5. Keep patties warm in an oven till ready to serve with the buns and fixin’s. 6. Serve with Farmer’s Garden™ Marinated Cucumber Spears
TIP: GLUTINO™ CRACKERS & PRETZELS are crowd-pleasing snacks at backyard BBQ’S!
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Join-in early (with permission) to toss your items onto the grill first after it’s been cleaned. This way, you have items you can enjoy ready and not need the grill for the rest of the party.
BBQ Fun YOUR GLUTEN-FREE GRILLING GUIDE
Blue skies and sunny days are the perfect time to gather around the barbeque with friends. Here are a few fun ideas to get your creative juices flowing. Here are some helpful BBQ tips to make the day run smoothly. When it comes to BBQs, cross-contamination is a real risk with so many different foods being prepared on the grill. Food is typically served family style, and the laid-back atmosphere can lead to shared utensils, spontaneous bun toasting, and all kinds of condiment with ingredient lists that could make your head spin. So be sure to chat with your host in advance to let them know of your dietary restrictions.
If you have a portable BBQ, bring it with you, with a little sign designating it as the Yummy Gluten-Free Zone! Have some fun with it. Plus, having a second grill is always a party hit, as it frees up grilling space for others.
If using the shared grill, try placing your portions on tinfoil, or better yet, in foil packets. Ask the cook to use separate utensils for turning and serving your food, or better yet, bring your own utensils and share some laughs with the cook while you grill up your own meal.
Bring your own buns. A perfect pairing your burger, the flavour and texture of Udi’s Gluten Free buns will have you smiling from grill to group selfie!
BYOS - that’s “bring your own sauce!” Many sauces conceal gluten with ingredients listed like soy sauce or Worcestershire sauce, or other sub-ingredients. You’ll want to make sure that any seasoning or sauces you want on your meal are as safe as the food you’re putting them on.
Beware of the booze. Although you probably already know that beer has gluten, make sure that the meats haven’t been marinated or roasted in beer. Unless it’s a gluten-free beer of course! Even then, you may want to ask for details, as there is some speculation that beers that have had the gluten removed from them may actually not be safe for those with celiac disease.
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MEAT Like anything in the kitchen, learning to cook meat to the correct “doneness” comes with time and practice; however, if you are new to cooking, or even just new to a particular cut of meat, achieving the perfect internal temperature feels more like a gamble than a good time. Especially considering the way meat looks on the outside doesn’t indicate how well it’s cooked on the inside. So, here are a few handy tips to help you impress at your next dinner party. To start, we’d like to introduce you to your new best friend, the thermometer (and other testing techniques), as well as help you avoid common mistakes. Thermometers are the most consistent and safest way to test internal temperatures. Just remember to sanitize it before and after use. Raw meat may contain bacteria, and you don’t want to risk spreading it around. Of course it’s not just what you use, but also how you use it that’s important. To properly use a thermometer, always insert it into the center of the thickest part of your meat, avoiding fat and bone. To help prevent the thermometer from pushing all the way through to the cavity or to the pan, try inserting it through the side, so the sensor part lands in the center. Also, when cooking a whole bird, always insert the thermometer into the thickest part of the thigh. Of course, nothing is perfect, and if you’re making a casserole or meatloaf, you could potentially run the risk of uneven cooking temperatures throughout the different layers of meat and eggs, so insert the thermometer in the center of the dish. To be extra safe, for anything with ground meat or poultry, check in several different areas. Better to be safe than sick. When testing the temperature, remember that the following numbers refer to the temperature before you let the meat rest. Below is a helpful chart provided by the Government of Canada for safe internal cooking temperatures:
Beef, Veal, and Lamb
Medium-rare: 63°C (145°F) medium: 71°C (160°F) well-done: 77°C (170°F)
For a whole bird: 82°C (180°F), and 74°C (165°F) for individually cooked breasts, roasts, thighs, or wings.
Steaks and roasts (deer, elk, moose, caribou/reindeer, and antelope): 74°C (165°F).
Internal temperature of: 74°C (165°F).
Internal temperature of: 70°C (158°F)
All cuts, with the exception of ground meat: 71°C (160°F)
SHOULD YOU BE SCARED SPICELESS? One area of uncertainty for many has been the safety of spices and seasonings. The primary concern revolves around risks and rumours of crosscontamination, gluten containing flavouring, and even the potential use of flour as a filler which might be hiding gluten within some products. Gluten may be able to hide on your spice shelf, but with a little caution, you can keep your favourite flavours—and your family—safe.
is a blend of spices and/ or herbs that is combined with flavours and other things ingredients like salt, sugar, lactose, starches, or flours, to name a few. Although Canadian food regulations do require any wheat-based ingredients to be declared on the labels, it’s important to know that it does not require to state if there is a possibility for cross-contamination during their processing, so be cautious and do your due diligence by contacting the companies directly. Closing thoughts: Choose spices and seasoning blends from companies that avoid gluten-containing ingredients, have good manufacturing practices and are willing to make a clear statement about their gluten-free status on their labeling. Be extra cautious with spices and seasonings from bulk bins, as crosscontamination can easily happen.
Spices normally do not contain gluten in their
natural state; however, in rare cases, spices can be contaminated with wheat flour or wheat starch to reduce cost and, depending on where you are and how the products are packaged, it’s possible that they could be cross-contaminated with gluten sources. In 2013, the Canadian Food Inspection Agency (CFIA) published a report that was revealing. 268 domestic and imported samples of ground spices were collected from retailers across Canada and then tested for gluten levels. 24% of the samples contained detectable levels of gluten. Looking more closely at the positive samples, there was a significantly higher ratio of contaminated samples for products that were imported than domestic (58 products/5 products), with cloves, mace, and coriander with the highest gluten levels. However, the CFIA, in consultation with Health Canada, concluded that 97% of the samples that had detectable levels of gluten did not pose a health risk. The reason for this was the consideration that spices are generally not consumed unless they are part of another food. Since levels of gluten are typically measured as the number of parts per million (PPM) in a finished food, the total amount contributed by a spice could be even less. 19
There’s Gluten in what?! 12 SURPRISING PLACES GLUTEN LIKES TO HIDE
So you’ve emptied your home of the obvious gluten culprits like bread, pasta, cereal, pizza, and bagels, right? You’re ready, right?! You’ve got this, right?! Well … almost. There are a few sneaky sources still holding onto a gluten risk for you to be aware of. Here are some key ones you’ll want to know about:
Pickles Some pickling processes include malt vinegar which may contain gluten.
Medications Labeling gluten-containing ingredients in medication aren’t legally required, and it’s often the inactive ingredients (binders and fillers) that can be a potential source or even cross-contamination. When reading labels, pay extra attention to any starches, as manufacturers don’t have to identify the source of the starch. If by chance wheat starch is identified, then you may want to discuss this with your doctor to see if they would recommend an alternative medication for you. Other words to look out for are pregelatinized starch, sodium starch glycolate, dextrin, and dextrate. If in doubt, ask your pharmacist to call the manufacturer or call yourself to confirm if the medication is safe for you. It’s important to always consult all of your doctors, reminding them gently that you have celiac, or a non-celiac gluten sensitivity to ensure it is top of mind for them as they prescribe your medications. This includes your dentist and any other specialists who may use products during their visit with you. Also, let your pharmacy know. After all, they are the ones filling your prescriptions and may know the products’ ingredients more than the prescribing doctor, and have them put it on your file. If you can, try to always fill your prescriptions at the same pharmacy and build a relationship with them. Lastly, be sure to inform your insurance company. As some generic versions of medication may contain gluten while its name brand version does not (or vice versa), letting your insurance company know of your gluten-free needs could help with getting them to approve brand-name medication over generic. It’s not a guarantee, but it’s worth a try, rather than asking after the fact.
Blue Cheese In some cases, bread mold is used to make the famous blue veins of this cheese favourite. Although the potential gluten they contain is a tiny amount, typically below the 20 parts per million, you may still want to carefully read the labels and select cheeses from a trusted source you have a relationship with. gluten-free canada
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Hot chocolate Often those handy prepackaged cocoa mixes hold more than just cocoa. Some use wheat as a filler, but also, they may be processed on equipment that is exposed to wheat products and encounter crosscontamination.
Vinegars Some vinegars, such as malt vinegar, some apple cider vinegars, as well as some specialty Asian vinegars, will still have wheat proteins remaining. Labels should be carefully consulted when choosing a vinegar.
French fries, and other fried foods Deep fryers typically reach temperatures up to 204 C / 400 F, not nearly hot enough to denature the gluten protein which would require temperatures over 316 C / 600F. Gluten proteins are extremely resilient and can’t be broken down easily with temperature or time. If some breads are cooked at 260 C / 500 F for 10−15 minutes (pizza), and the gluten remains intact, imagine how stable they would remain in a fryer with temperatures lower than that.
Items listed as “Wheat-Free” Marshmallows Some marshmallows contain a modified food starch which may contain gluten. Read your labels carefully on this one. Thankfully most marshmallows found on shelves do not, but you want to make sure you pickup the right ones, or keep this in mind when ordering treats from a café or bakery.
Vitamins Supplements Much like medications, gluten may appear in some supplements as a binding agent.
Shampoo and Beauty Products Although you are not eating cosmetics, even a small amount of gluten in a lip balm, shampoo, hairspray, or moisturizer could cause a problem. Think about how often you bite or lick your lips, get shampoo in your mouth or eyes, or put your hands in your mouth. Eek! Hydrolyzed gluten is used within beauty products to make emulsifiers and stabilizers. The National Institute of Health Sciences in Japan collected data from 2009–2013 and found 1900 patients who reported allergic reactions after using a soap containing hydrolyzed wheat protein. Other studies have identified asthma in hairdressers exposed to hydrolyzed wheat protein as well.
Gluten can also come from cross-contamination and other grains such as Spelt, barley, and rye. So wheatfree doesn’t mean gluten-free.
Soy Sauce For some brands, wheat is a key part of the manufacturing process for soy sauce, making the sauce problematic for people with a gluten sensitivity.
Restaurant Omelette Gluten in eggs? Yup! Some restaurants use pancake mix in their omelettes as a filler and to make them extra fluffy. Be sure to ask your server when ordering to check with their chef. Some sneaky terms you may want to keep an eye out for on your labels are: wheat germ, wheat germ oil, hydrolyzed wheat protein, vegetable protein, hydrolyzed vegetable protein, Avena Sativa (oats), Triticum aestivum (another name for wheat), Secale cereal (rye), stearyl dimonium hydroxypropyl, laurdimonium hydroxypropyl, colloidal oatmeal, dextrin palmitate, Vitamin E (Frequently derived from wheat), and Beta glucan. While the absence of these ingredient names doesn’t necessarily mean the product is glutenfree, avoiding them is a great step towards gluten freedom. 21
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Can airborne flour make you sick?
In 1997, the New England Journal of Medicine published a medical report regarding farmers who had been diagnosed with nonresponsive celiac disease. This report demonstrates the idea that it is possible to experience celiac disease symptoms by inhaling gluten rather than only by eating it. There is also a considerable amount of anecdotal evidence showing that airborne gluten may cause symptoms, for those with celiac disease, as well as non-celiac gluten sensitivity. In addition to the obvious sources such as kitchens and bakeries, according to the clinicians who processed the report, pet food may also pose a problem. Many brands of dry pet food contain gluten, and when poured out, it is possible to inhale some of those particles. You may also be exposed when your pet licks you and wiggles on your furniture. You may also want to use caution, and a face mask, when dealing directly with drywall if you’re having work done on your home. Drywall as well as readymade spackling putty/compound often contains wheat-based properties and may cause a reaction. Facemasks are not foolproof; however, for short exposures, they may do the trick. Look for a full respirator rather than a painter’s mask. Although, if you have asthma or other respiratory conditions that impact your breathing, you should use a respirator with caution and be ready to remove it if you have trouble breathing with it on. Another place you may want to be mindful of the impact of airborne flour is within bakeries and cafes. Although smelling baking products won’t make you react, the flour which may still be looming in the air may. It’s important to also keep in mind that flour can take 24−48 hours to fully settle, so if they baked using flour which contains gluten prior to baking gluten-free items, those products might be contaminated with gluten due to the flour particles settling on them during the day. Cross-contamination is something to always keep in mind when purchasing products tagged as gluten-free but created in an environment that may contain gluten. Most importantly, listen to your body, ask questions, and be aware that airborne flour may make you sick if you are sensitive to gluten. Stay safe and don’t be afraid to ask questions. Most places love to chat with their customers and are excited to learn about ways that they can improve your experience and earn your loyalty.
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The Oat Conundrum: Are Oats Gluten-Free? The topic of Oats and the gluten-free diet can be confusing. Here’s what you need to know; so here’s the big question: Are oats truly gluten-free? The Canadian Celiac Associations Professional Advisory Councils’ Position Statement on Consumption of Oats by Individuals with Celiac Disease is as follows: “The safety of oats in individuals with celiac disease has been extensively investigated. Health Canada has reviewed the clinical evidence from numerous international studies and has concluded that the consumption of oats, uncontaminated with gluten from wheat, rye or barley, is safe for the vast majority of patients with celiac disease.” The challenge with oats in gluten-free eating is contamination. Many commercial oats are processed in facilities that also process wheat, barley, and rye. The gluten in these ingredients can contaminate oats, and the nature of most gluten intolerances is that even a trace amount of gluten can cause severe discomfort. According to the National Institute of Health, “88% of commercial oats in Canada are contaminated with gluten-containing grains. With cross-contamination in the field, in the transport of the grain, in the storage of the grain, and in the milling and packaging facilities.” Fortunately, in Canada, these specially-produced pure, uncontaminated oats have been available in the marketplace for many years. These oats are grown on dedicated fields and are harvested, stored, transported, and processed in dedicated gluten-free facilities. In addition, they are accurately tested for their gluten content to be
under 20 ppm. However, some individuals with a gluten intolerance may still find themselves sensitive to even pure oats. Also, according to the Canadian Celiac Associations Professional Advisory Council, the fibre content of an oat-containing diet is often higher than the typical gluten-free diet. When adding oats to the diet, the individual should be stabilized on the gluten-free diet, and their celiac antibody levels should have normalized. This process may take 6−18 months, although there is considerable variation among individuals. As some experience a change in stool pattern or mild gastrointestinal symptoms, including abdominal bloating and gas, it’s advised to start with a small amount of oats per day [adults 25−70 grams (1/4−3/4 cup dry rolled oats) and children 10−25 grams (1/8−1/4 cup)] and gradually increase as tolerated. There are case reports of individuals with celiac disease relapsing from the consumption of pure, uncontaminated oats, so it’s important to be aware of this possibility. If symptoms occur, it may be advisable to discontinue consuming oats until you’ve had a chance to talk to your health care provider. Another excellent source of information on this topic is the Canadian Celiac Association; they have a helpful outline on their website which describes in detail their Association’s Professional Advisory Council position statement on consumption of oats by individuals with celiac disease. To learn more about this, and other important matters related to celiac disease, please visit them at www.Celiac.ca.
Important Questions to Ask After Diagnosis AS THE SAYING GOES, KNOWING IS HALF THE BATTLE Being diagnosed with Celiac Disease can feel a little scary, but it can also be an excellent opportunity to better understand what is happening with your body, and what it needs to cross the victory line of health and wellness. Here are some important questions to ask your doctor:
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Can I be tested for nutritional deficiencies?
How bad is my intestinal damage?
Can you recommend a nutritionist or registered dieticians who have experience with celiac disease?
Should I get scanned for osteoporosis and osteopenia?
Can I still eat dairy?
Should my family be tested for celiac disease too even if they’re not showing symptoms?
One of the side effects that many with celiac disease suffer from is malnutrition; however, a person’s nutritional status isn’t always obvious. Common deficiencies include B vitamins like Folate and B12, Iron, Magnesium, Calcium, Vitamin D, and essential fatty acids. Testing for deficiencies in these nutrients may help you better understand your dietary needs as you travel down the road to intestinal villi recovery. Damage to your villi (these help absorb nutrients from your food and are located in the small intestine) is ranked on a scale from 0–4. This scale is known as the Marsh score. A zero means normal intestinal villi, while a score of 4 would mean completely flattened villi. Knowing your Marsh score is important. If your damage is severe, you and your doctor may decide additional screening for other health problems may be appropriate and beneficial for your long-term health. Don’t be shy in asking your doctor for this information.
Changing your diet and ensuring that your meal plan is in line with your individual body’s needs is a daunting task at the start. Especially if you have other special dietary needs. A trained nutrition expert can help you develop a nutrition plan, meal ideas, teach you how to read food labels to identify potentially less obvious gluten sources. Both osteoporosis and osteopenia are common in patients newly diagnosed with celiac disease due to intestinal damage. This intestinal damage can prevent the body from absorbing calcium, vitamin D, and magnesium, all of which are key building blocks of bones. A bone density scan can help diagnose thinned bones and determine if you need a bone mass building plan. Lactose is broken down by an enzyme called lactase, which is produced by the tips of the intestinal villi. If your villi are eroded due to celiac disease, then you can’t make lactase, and you can’t digest lactose. Once the villi heal and begin to produce lactase again following a gluten-free diet for some time, some of the lactose intolerance can be reversed in this situation.
As celiac disease is genetic, experts usually recommend that all of your immediate relatives, such as parents, siblings, and children, get tested. Immediate relatives have a 1 in 22 chance of having celiac over their lifetime. A simple one-time test can provide you and your family with peace of mind and direction.
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My Island Bistro Kitchen
A native of Charlottetown, PEI, Barbara Mayhew launched her My Island Bistro Kitchen blog, in 2012 to combine her passions for cooking, photography, and writing. Believing that being gluten-free shouldn’t mean sacrificing tasty baked goods, Barbara creates her delicious recipes to share with the community. www.myislandbistrokitchen.com
Danielle Dewar is the food blogger behind Baking Backwards, an award winning gluten-free baking blog, based in Canada. Discovering she had a gluten sensitivity, this former assistant pastry chef set out to recreate her favourite foods using gluten-free ingredients that are also vegan and naturally sweetened. www.bakingbackwards.blogspot.ca
The UrbnSpice Chef
Being a professional chef, pastry chef, and a mother, has been key in developing Denise Paré-Watson’s gluten-free recipes and techniques that are kindly shared with her readers. Living in the Okanagan, gives her access to a variety of fresh foods the she enjoys exploring in her gluten-free recipes.www.urbnspice.com
Flavour and Savour
Eating gluten-free doesn’t have to be challenging. Elaine Nessman’s recipes incorporate a variety of vegetables, fruits, nuts, seeds and lean protein to keep you satisfied so you’ll never miss the grains you may have relied on previously. Flavour and Savour features over 350 healthy, gluten-free recipes. www.flavourandsavour.com
Jennifer Van Huss is the social influencer behind 1Heart1Family. When her third child was born, her life was thrown another hurdle: Celiac Disease. Instead of running from it, her blog evolved to incorporate gluten-free recipes, product reviews and emotional tales that paint the picture of her life. www.oneheartonefamily.com gluten-free canada
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We love you! We also love yummy, mouth-watering, body and soul nurturing gluten-free food! Thankfully, Canada is home to a bunch of amazing gluten-free bloggers who share that love, and we’d like to introduce to you some. P.s. Try their recipes, and show us your creations @GlutenFreeCanada using #myGlutenFreeCanada
Only Gluten-free Recipes
Kristina Stosek, author of ‘Entertaining The Gluten-Free Way’ and ‘Small Bites The Glutenfree Way’ cookbooks. She loves experimenting with spices, fruits and vegetables as she creates ethnic foods such as Indian, Thai or African. Kristina develops original, tantalizing recipes made of wholesome ingredients. www.onlyglutenfreerecipes.com
From Pasta to Paleo
From Pasta to Paleo is created by trained chef Leslie-Anne Weeks, and illustrates that healthy, grain-free food doesn’t have to sacrifice flavour. She aims to show that eating a nutrient dense, paleo-ish, grain-free diet is approachable, vibrant, easy and delicious. Recipes, and meal plans are available on the blog. www.frompastatopaleo.com
Maple and Marigold
Blogger, and mom of two, Puneeta ChhitwalVarma writes about family, food, and wellness, all with a multicultural flair. Her blog is a love letter to her life. Maple represents Canada, her home. Marigold represents her Indian roots. You can follow her culinary adventures online as she shares real world food with big flavours. www. MapleandMarigold.com
In 2009, Ricki’s health forced her to cut out gluten, sugar, eggs and dairy. Rather than give up work as a professional baker, Ricki studied Holistic Nutrition and re-created her favourites in healthier forms. Today Ricki shares recipes and information through her blog, and is the author of two bestselling cookbooks. www.rickiheller.com
A Beginners Guide to Meal Planning When it comes to eating well, meal planning is one of the easiest things you can do to set yourself up for success. To help you get started, we’ve broken down some of the basics; however, the most important part is to have fun with it, and include your family and friends if you can so that meal planning can be a fun activity that everyone can feel a part of. First, figure out how many meals you need to plan for. What do you have going on next week? Taking a quick inventory of everyone’s plans will quickly give you an idea of how many meals you’ll need for the week, and how much mileage you need to get from each recipe. Also, decide on a grocery budget. If one of your goals is to eat better for less (and who doesn’t) think seasonal produce and sales. Then, grab a pen and paper, and write down the days of the week on the left side of your page, and the meals you want to plan across the top. For example: quick dinner, packable lunches, etc. Don’t forget to plan for leftovers and make note of special dietary restrictions here as well. Now tally them up and take note so you have a good idea of what your overall needs are for the week. Perhaps you go out for lunch with your co-workers on Friday, so you only need 4 packable lunches, and with dinner plans scheduled you’ll only need 5 dinners packed. Planning will help you reduce waste, save costs, and keep you on track. Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week. Once you’ve done that, create a master recipe list to keep your spending focused when grocery shopping. Tip: Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favourites to fill in the gaps. Tip: Create a meal calendar. It’s a good idea to keep a paper copy of your calendar in plain view. However, if you prefer digital, create a sub-calendar for your meal plan in Google, Outlook or your calendar application of choice and share it with family members or roommates so everyone knows the plan. Tip: Save yourself time and write your grocery list while you fill out your calendar–and don’t forget to jot down quantities for each ingredient. Before you head to the store take a quick inventory of what you have on hand and cross off the ingredients you don’t need to purchase. For more great tips, and to see a sample meal plan… just turn the page!
Your 5 Day, Gluten-Free Meal Plan These recipes are designed to give you some ideas and introduce you to Gluten-Free cooking.
Cook quinoa and rice in big batches, so you can warm up portions as needed for a quick meal later. Store in the refrigerator for up to 4 days.
Store chopped vegetables and other health snacks already prepared in the fridge to make them easy to grab and go on the fly.
When meal planning, incorporate a variety of different proteins, produce, nuts, and seeds; however, reduce food waste by enjoying leftover portions from dinner as a tasty lunch the following day.
French Toast with Raspberry Compote
Quinoa Carrot Cake Breakfast Bowl
Blueberry Coconut Chia Pudding
Strawberry, Banana and Flax Smoothie
Chocolate Chip Overnight Oats
Left-Over Chilled Shrimp Gazpacho
Left-Over Coconut Curry Squash Soup, and Salad
Left-Over Stuffed Pepper with Salad
Ginger Carrot Soup with Grilled Cheese
Chilled Shrimp Gazpacho
Coconut Curry Squash Soup, and Salad
Stuffed Pepper with Salad
Broiled Parmesan Tilapia with Steamed Vegetables
Orange Coconut Chicken Stir-Fried Vegetables with Rice
Meal Plan Shopping List PANTRY ITEMS: • 1 bag of quinoa (approx. 400 g) • 1 small bag chia seeds (approx. 300g) • 1 bag of ground flax seeds (approx. 300g) • 2 cans of coconut milk (14 oz./400ml) • 1 small packet of crushed walnuts (approx. 100g) • 1 small packet of sliced almonds • 1 loaf of gluten-free bread • 1 bag of certified gluten-free oats (approx. 500g) • 1 small bag of bittersweet chocolate chips (approx. 250g) (tip: Enjoy Life Foods make dairy free chocolate chips! www.enjoylifefoods.com) • 1 bag of brown rice (approx. 700g) • 1 can of crushed tomatoes (16 oz.) • gluten free chicken broth (cubed or bottle)
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PRODUCE SECTION: • 1 large bunch of carrots • 1 bunch of green grapes • 1 cup of fresh raspberries • 1 bag of frozen or fresh blueberries • 1 bag of frozen or fresh strawberries • 1 bag of frozen or fresh raspberries • 1 bag of fresh baby spinach • 3 bananas • 5 lemons • 1 bunch celery • 5 long English cucumber • 2 bunches of kale • 1 small orange or clementine • 2 bunches of chives • 1 bunch of parsley
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3 tomatoes, Roma or field 1 Small knob of fresh ginger 2 bunches of green onions 1 onion 1 bag of baby salad greens 3 bell peppers (any colour) 1 bunch of Swiss chard 2 heads baby bok choy 1 small zucchini 2 turnips 2 whole spaghetti squash 1 head of garlic
MEAT & DAIRY: • 1 Tilapia filet • 1/2 lb. of lean ground beef (or pork or turkey) • 1 bag of frozen medium cooked shrimp (approx. 450g) • 1 Skinless, boneless chicken breast • 1 small block of parmesan cheese (approx. 100g) • 1 brick of feta cheese (approx. 150g) • 1 brick of butter • 1 carton of eggs • 1 brick of cheddar cheese (approx. 280g) • 2 cartons of milk or non-dairy milk substitute (almond, soy, coconut, or rice milk) CONDIMENTS: • One bottle extra virgin olive oil • One bottle garlic infused olive oil • One bottle balsamic vinegar • 1 bottle pure maple syrup • 1 jar of peanut butter • 1 jar coconut oil • 1 jar of gluten free soy sauce • 1 bottle of white-wine vinegar SEASONING AND SPICES: • Cinnamon • Curry powder • Dried oregano • Dried thyme • Dried chili flakes • One small bunch fresh basil, or packet of dried basil • Italian spice seasoning • Table sugar or brown sugar • Cayenne pepper • Salt • Pepper 33
Recipes French Toast with Raspberry Compote INGREDIENTS: • • • • • • 1. 2.
2 slices gluten-free bread 1 egg 1/4 cup rice milk, almond milk, or lactose free milk 1/2 teaspoon sugar 1/4 teaspoon cinnamon Butter/coconut oil for frying (approximately 1 teaspoon) Whisk the egg, milk, sugar and cinnamon in a cup, then pour out onto a small plate. Soak the bread slices thoroughly in the egg mixture. In a skillet or on a griddle, melt a small knob of butter on medium heat. Place soggy bread slices in the skillet and cook until browned on both sides (around 2-3 minutes). Serve the French toast topped with raspberry compote. Add dollop of real whipped cream if you feel like an extra treat.
Compote: • • • •
1 cup frozen Raspberries 2 tablespoons water 2 tablespoons sugar Squirt of lemon juice
In a small saucepan, combine the raspberries, the sugar, 2 tablespoons of water and a squirt of lemon juice. Cook over medium heat for around 15 minutes, stirring often.
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3/4 cup cooked quinoa 1/4 cucumber, chopped 1 tablespoon chopped chives 2 tablespoons chopped parsley 1 large tomato, chopped 1/2 tablespoons garlic infused olive oil 2 tablespoons crumbled feta cheese Juice of half a lemon Salt and pepper to taste
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Wash and chop tomatoes and cucumber into medium-sized pieces. Wash and finely chop parsley and chives. Combine all vegetables, quinoa and feta cheese into a bowl. Drizzle with garlic-infused olive oil and squeeze the juice of half a lemon over top. Season with salt and pepper. Enjoy!
Spice it up:
Try adding a pinch of cumin for variety, or add some finely chopped fresh mint for extra flavour. For extra protein (although the quinoa has lots!), sprinkle some crushed walnuts or some pumpkin seeds over top. The beauty of cooking a big pot of quinoa is that it keeps for several days in the fridge and can act as a porridge base, a salad booster or a side dish at dinner. Here, it makes a great substitute for couscous in a tabbouleh. Feel free to add more parsley…it’s a vitamin K goldmine, and it contains generous amounts of vitamin C, folate and iron.
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6 cups of stale gluten-free bread, cubed 2 tablespoons white-wine vinegar 1 1/2 cups water, more if needed 3 cucumbers, peeled, halved lengthwise, seeded, and chopped 1/2 onion, chopped 2 teaspoons sliced almonds 2 cloves garlic 2 cups seedless green grapes 1/2 cup of olive oil 2 teaspoons salt 1 pound shrimp, shelled and halved lengthwise
Combine 3 cups of the bread cubes with the vinegar in a medium bowl, and add the water. 2. In a blender, combine the cucumbers, onion, almonds, 1 clove of the garlic, and 1 cup of the grapes. Add the soaked bread, olive oil, and 1 teaspoon of the salt. Puree until smooth, and then chill the soup in the refrigerator for about half an hour, or until ready to serve that day. 3. Heat a large oiled frying pan over moderately high heat. Add the shrimp and remaining garlic plus a teaspoon salt. Stir frequently, and cook until the shrimp are just done, 3 to 5 minutes. Remove the shrimp with a slotted spoon. 4. Reduce the heat to moderate and add the remaining bread cubes. Cook, stirring frequently, until the bread is crisp and golden. 5. Remove soup from the fridge and serve topped with freshly cooked shrimp. Shrimp is a good source of protein, omega-3 fats and the antioxidant mineral selenium. To round out this comfort food dinner, add a simple green salad, with any variety of lettuce, some chopped tomato and cucumber, and use a little oil and vinegar as a dressing.
Recipes Quinoa Carrot Cake Breakfast Bowl INGREDIENTS: • • • • • •
1 cup cooked quinoa 1 cup rice milk (plain or vanilla flavour) 1 medium carrot, peeled and grated Small handful fresh nuts and berries (or grapes) 1/2 teaspoon cinnamon 1 tablespoon maple syrup
Combine cooked quinoa, rice milk, cinnamon, grated carrot and maple syrup in a saucepan. Bring to a boil, then reduce to simmer. Cook until milk has reduced by about half (around 5 minutes). While the mixture is cooking, cut grapes into halves. Remove the quinoa from heat, stir in grape halves and transfer to a bowl.
Spice it up: Try substituting berries or a banana
instead of the carrot and grapes. For an omega-3 kick, add a tablespoon of ground flax after cooking. 2013 was the “International Year of the Quinoa,” and there’s little wonder this plant is getting lots of praise. Quinoa is one of the few plant foods that provide all nine essential amino acids, and it is high in fiber, manganese, magnesium and iron. Quinoa also contains antioxidant phytonutrients, particularly two flavonoids, quercetin and kaempferol.30 It’s a good idea to cook a big pot of quinoa that can be stored in the refrigerator and used throughout the week for various recipes. Cooking quinoa is a lot like cooking rice: add two cups water to one cup quinoa, bring to a boil, then reduce the heat. Cover and simmer until the quinoa has absorbed all the water (15-20 minutes). The breakfast bowl can be made cold as well, particularly if you’re pressed for time: simply add 1/2 cup of the rice milk instead of a full cup, mix all the ingredients and enjoy!
Coconut Curry Squash Soup and Greek Salad INGREDIENTS (SOUP): • • • • • • •
1/2 spaghetti squash, roasted 3/4 cup coconut milk (canned) 1/2 cup water or homemade soup stock (with no onion!) 1 teaspoon curry powder 1/2 teaspoon salt I tablespoon chopped chives Black pepper or chili flakes to taste
INGREDIENTS (SALAD): • • • • • • • 1. 2.
1/4 long English cucumber, diced 1 large Roma tomato (or a medium field tomato), diced 1/2 green pepper, diced Around 2 tablespoons crumbled feta cheese 1 1/2 tablespoon olive oil 2 teaspoons balsamic vinegar Pinch of dried oregano (or thyme, basil, marjoram, etc.) Place all soup ingredients into a blender or food processor and purée. Pour into a medium saucepan and cook over medium heat. Wash and dice the vegetables for the salad. In a cup, mix the olive oil, balsamic vinegar, a pinch of salt and a pinch of dried oregano (here you can use really any dried herb or a mixture of several), by whisking with a fork. Mix the vegetables in a bowl, drizzle with the salad dressing and toss again to coat the vegetables in dressing. Sprinkle crumbled feta on top. When heated, pour the soup into a bowl and enjoy alongside the salad.
Spice it up: Try adding a pinch of cumin to the
soup as well, if you have it. If you’ve got a homemade soup stock that doesn’t include any onion, use that in place of the water for some extra flavour. This soup is a great way to use up any leftover spaghetti squash you’ve made for dinner. Beware of substituting butternut squash instead: it has moderate levels of polyols and may cause digestive problems. Acorn squash would be a safe alternative: a whole roasted acorn squash would replace the half spaghetti squash here.
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Recipes Blueberry Coconut Chia Pudding INGREDIENTS: • • • • • • 1.
2 heaping tablespoons chia seeds 1 cup rice milk 3 tablespoons coconut milk (canned) 1 tablespoon real maple syrup 1/2 cup frozen blueberries (use fresh if you’d like), strawberries or raspberries Small handful of crushed walnuts Place the chia seeds, rice milk, coconut milk, maple syrup and half of the berries into a small bowl, Mason jar or other re-sealable container. Stir together thoroughly, then sprinkle over top with remaining berries and crushed walnuts. Cover and refrigerate overnight.
Spice it up: Instead of berries, add a chopped banana to the pudding in the morning, right before eating it. For kids, try adding a few dark chocolate chips as an added treat (be sure not to use milk chocolate!). While this breakfast takes 2 minutes to make, a little planning is required, since the whole thing has to sit overnight in the refrigerator. This allows the chia seeds to soak up the rice milk and become soft and smooth. Chia seeds are a nutritional triple threat. They are rich in heart-healthy omega-3 fats in the form of Alpha-Linolenic Acid (ALA), and a great source of fibre, to help keep you feeling full longer. They’re also a good source of magnesium, which is critical for maintaining bone strength, and plays a role in over 300 enzymatic processes in the body! Maple syrup is chosen as a sweetener because it is low in FODMAPs. Remember that for your body, sugar is sugar! Although maple syrup comes from a natural source it remains high in carbohydrates (sucrose and glucose) and should be used in moderation.
Stuffed Peppers with Salad INGREDIENTS: • • • • • • • • • • • • • • 1.
2 large bell peppers (any colour) 1/2 lb ground beef, (or ground pork or turkey) 1/3 cup chopped green onions (only the green ends!) 8 ounces crushed tomatoes (half a 16 ounce can) 1 teaspoon Italian spice seasoning 1 teaspoon brown sugar 1/2 cup cooked brown rice Garlic infused olive oil 1/2 teaspoon salt Pinch of pepper 3/4 cup grated cheddar cheese Large handful of baby greens One tomato (any variety) 1/2 cup chopped cucumber Turn oven on to preheat at 190ºC / 375ºF. Cut the tops off the peppers, and clean out the membranes and seeds from inside. Finely chop the flesh of the pepper tops, and discard the stem and any of the seeds from inside. Cut the hollowed out peppers into halves lengthwise and set aside. In a skillet over medium heat, fry up the ground beef and chopped up tops of the peppers, until the beef is browned. Add in the cooked brown rice, the Italian spice seasoning, the brown sugar and the crushed tomatoes and mix well. Remove from heat and add in 1/2 cup grated cheddar. Place the hollowed out peppers onto a small baking tray. Spoon the beef and rice mixture into the peppers. Place them in the oven and bake for 20-30 minutes, until the peppers are soft. Remove the peppers from the oven and sprinkle with remaining 1/4 cup of grated cheese. Return to the oven and cook for another 5-10 minutes, until the cheese has melted over top of the peppers. Remove from the oven and serve.
5. To make a quick salad to accompany the stuffed peppers, toss a big handful of baby greens (you can easily get these packaged, in a nice mix!) with a chopped up tomato and cucumber. Drizzle with olive oil and some balsamic vinegar, or squeeze some lemon or lime over top. Stuffed peppers are a little more labour intensive, but make for a fun dinner. Bell peppers are full of vitamin C, and contain various B vitamins, and magnesium. Because the peppers are a bit more work, the recipe produces two whole peppers, served in halves. This way, you can eat two or three halves according to your appetite, and save the remainders for a next-day lunch: just reheat them in the oven at 150ºC / 300ºF for around 15 minutes, or pop them in the microwave for a minute.
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Recipes Strawberry, Banana and Flax Smoothie INGREDIENTS: • • • • •
1 medium banana 1/2 cup strawberries (frozen or fresh) One handful baby spinach leaves 2 tablespoons ground flax seed 1 1/2 cups rice milk or coconut milk
Place all the ingredients in a blender and blend until smooth.
Spice it up: Try frozen raspberries or blueberries instead. If you’re looking for a little added energy, try adding a tablespoon of natural peanut butter as well. Buying frozen berries is a wonderful way to get their antioxidant power any time of the year, without breaking the bank. Flax, like chia, is high in fibre and omega-3 fats. Add in the many vitamins found in spinach, and you have a nutritionally superb start to the day!
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Broiled Parmesan Tilapia with Steamed Vegetables INGREDIENTS: • • • • • • •
1 tilapia fillet, defrosted 1 heaping tablespoon grated parmesan cheese 2 teaspoons butter/olive oil 1 teaspoon mayonnaise 1 teaspoon lemon juice Pinch of dried thyme Pepper to taste
VEGETABLES: • • • •
4 fresh carrots, peeled and sliced thinly widthwise into wheels 2 medium-sized turnips, peeled and cut into 1-inch squares 1/2 bunch kale, roughly chopped 1/2 a small zucchini
Turn the oven on to broil. Thoroughly mix the parmesan cheese, butter, mayonnaise, lemon juice, thyme and pepper in a small bowl. 2. Place the tilapia on a small baking pan lightly greased with butter. Broil for 3 minutes. 3. Take the tilapia out of the oven, flip it over with a spatula and coat evenly with the parmesan cheese mixture. 4. Return to the oven and broil for another 3-4 minutes. 5. Pour 1 inch or water into a stock pot, add a steaming basket and bring water to a boil. Add the carrots and turnips, and steam until soft (5 minutes). Add the chopped kale and continue steaming until the kale is wilted (1 or 2 minutes). Remove from heat. 6. Spoon out a generous helping of vegetables onto a plate, along with the tilapia. Sprinkle the vegetables with a teaspoon of your favourite herbs and melt a knob of butter over them.
Place the remaining steamed vegetables in a re-sealable container and refrigerate for use in a carrot-ginger soup.
Spice it up:
For a few extra carbs, add a portion of brown rice or quinoa. If you already have either one cooked and refrigerated, you can reheat it in the microwave or in a saucepan, on low heat with a splash of water to prevent burning. Tilapia is an inexpensive and excellent source of protein. It’s also rich in vitamin B12, niacin and the mineral selenium.31 The steamed vegetables are designed to be cooked in excess; we’ll use them to make a quick lunchtime soup.
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Recipes Chocolate Chip Banana Overnight Oats INGREDIENTS: • • • • • • •
3/4 cup gluten-free oats 1 cup rice, almond or lactose-free milk 1 tablespoon maple syrup 1 tablespoon chia or flax seeds (ground or whole) 1/2 ripe banana, chopped 2 tablespoons bittersweet chocolate chips Pinch of salt
Mix all ingredients in a large cereal bowl. Cover with a dessert plate or some cling wrap and refrigerate overnight. Enjoy!
Spice it up: Try frozen raspberries or blueberries instead. If you’re looking for a little added energy, try adding a tablespoon of natural peanut butter as well.
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Ginger Carrot Soup with Grilled Cheese
Orange Coconut Stir-fried Chicken and Vegetables
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Leftover steamed carrots, zucchini, turnips and kale 1 teaspoon fresh grated ginger 1 cup of your favourite gluten free chicken broth 1/2 teaspoon fresh lemon juice (one good squeeze) ½ cup of cooked Quinoa Pinch of salt and pepper Tablespoon chopped chives
INGREIDENTS (GRILLED CHEESE): • • • 1.
Two slices gluten-free bread Approximately 1 1/2 tablespoons butter One large slice cheddar cheese (enough to cover a slice of bread)
Place leftover vegetables, grated ginger, broth, quinoa, and a good squeeze of a lemon into a blender and puree. Taste and season with salt and pepper as needed. Place in a saucepan and warm over medium heat. 2. Preheat a skillet over medium heat. Butter a slice of gluten-free bread, and place it in the skillet, butter side down. 3. Add the slice of cheese on top of the bread in the skillet, so the bread is well covered by the cheese slice. Butter another slice of bread and place on top of the sandwich, with the buttered side facing up. 4. Grilled until lightly browned, then flip and grill on the second side, until the cheese is melted. 5. Pour hot soup into a bowl and garnish it with chopped chives. Plate the grilled cheese sandwich and enjoy!
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1 skinless, boneless chicken breasts, diced 1 carrot, peeled and sliced thinly 1 rib of celery, sliced thinly 2 heads of baby bok choy, washed and sliced lengthwise into quarters 1/2 peeled orange, cut into small pieces 3 green onions (tops only!), cut into small pieces 1 tablespoon peanut butter 3 tablespoons coconut milk (canned) 1/2 teaspoon grated fresh ginger 1/2 a small zucchini, cut into small pieces 1/2 teaspoon gluten-free soy sauce Coconut oil for frying
Heat coconut oil in a large frying pan. Add the chicken pieces to the skillet. Cook for 6-8 minutes, or until cooked through and browned on the outside, and set aside. 2. Warm additional coconut oil as needed and add carrots, eggplants and green onion tops to the same pan, cooking for 5 minutes. 3. Add in the celery, baby bok choy, grated ginger and orange pieces and continue frying for another 3-5 minutes. Stir frying should be done as quickly as possible, so that the vegetables stay somewhat crisp. 4. Add the 1/2 teaspoon soy sauce, the tablespoon of peanut butter and the 3 tablespoons of coconut milk, and chicken, then stir to combine. 5. Serve on steamed rice, on its own, or also pairs lovely with left over Quinoa Tabbouleh.
Spice it up: For extra flavour, try adding a dash of sesame oil. Otherwise, sprinkle with a half teaspoon of sesame seeds before serving.
Puff Pastry Buns 1.
60g rice flour
60g brown rice flour
60g millet flour
¼ tsp salt
10g icing sugar
1 tsp xanthan gum
¼ tsp guar gum
85g cold water
188g unsalted butter
h bakery. Artisan scratc ients. ed gr Quality in s. pe ci Vegan re dicated. Gluten free de . ed Critic approv
2166 East Hastings St. Vancouver 604.568.5600 eastvillagebakery.com
| SUMMER 2017
Place all dry ingredients in a mixer; add the water to bring together. Shape the dough into 2 balls before you refrigerate them. Place the disc on a plate, cover with plastic wrap, and leave in the fridge for an hour. 2. Pat each ball to remove extra moisture. 3. Fold into a rectangle and spread sliced butter onto one rectangle. (Approx. 1.25 cm thick slabs.) 4. Cover the buttered rectangle with the second one and wrap in cling film. 5. Put pastry in the fridge for 1 hour. 6. Now the dough with the sealed-in butter needs to be rolled out. With a lightly floured rolling pin start rolling out, on a lightly flour dusted surface, the dough to a rectangle a third bigger in size. 7. Start rolling from the center of the dough towards the edges, and not from one side of the dough all the way to the other side. This technique helps you to keep the dough at an even thickness. You can also rotate your dough 180 degrees to keep it more even, because you tend to use more pressure when rolling away from you than towards yourself. You can use these techniques during all the rolling steps of this recipe. Aim at lengthening the dough instead of making it wider and try to keep all edges as straight as possible. 8. Fold the dough letter style, cover with plastic wrap, and refrigerate for 30 minutes (fold one-third of the dough on top of itself and then fold the other side over it). Repeat the rolling and folding 5 more times.
Tip: After each fold, you should turn the dough 90 degrees before rolling again. The open ‘end’ of the dough should be towards you whenever you are rolling out the dough. After the second turn, again, give it a 30-minute rest in the fridge. 9. Take the dough from the fridge. Lightly flour your work surface. Now, very gently, roll the dough into a long and narrow strip. Do not fight the dough when the dough refuses to get any longer. 10. When your dough has reached its intended shape, carefully lift it a few centimeters to allow it to naturally shrink back from both sides. Now roll strips into a bun roll. 11. Arrange on baking sheets, making sure to keep enough space between them so they will not touch when proofing and baking. Combine the egg with a teaspoon of water and whisk until smooth. Optional: add a thin coating of egg wash. 12. Preheat the oven at 200ºC/390ºF convection or 220ºC/430ºF conventional oven; then turn the head down … 13. Place in the oven and immediately lower it to 175ºC/350ºF. Bake for 10 minutes, and then lower the temperature to 150ºC/300ºF, and bake them for another 6 minutes.
Choose a cold day with a room temperature below 20ยบC/68ยบF. This way, you will have more time for the whole process and less chance of your butter being absorbed by the dough. The key is to keep the butter solid between the layers of dough for the flaky texture.
Maple & Sea Salt Glazed POPCORN INGREDIENTS:
1/4 cup popcorn kernels
3 tablespoons butter
1/3 cup maple syrup
Sea salt to taste
In a large pot (i.e. a stock pot), melt 2 tablespoons of butter. Pour in 1/2 cup of popcorn kernels. Cover the pot and shake every so often, so as to avoid burning any of the popcorn. Once the sound of popping slows down, remove from the heat and set aside. In a small saucepan, melt the third tablespoon of butter and then add the 1/3 cup of maple syrup. Stir to mix thoroughly. Pour the maple syrup mixture over the popcorn a bit at a time, tossing the popcorn in between, to coat it evenly. Sprinkle with salt to taste and enjoy.
Spice it up: Toast some pecans in a dry frying pan over low-medium heat and add those to the popcorn mix. For another variety of specialty popcorn, try tossing the plain popcorn in a half teaspoon of sesame oil and sprinkling some grated dark chocolate over the top. Stovetop popcorn is really easy and pretty fun to make and a healthy alternative to chemical-laden microwave popcorn. The ratio to remember is, 2 tablespoons of popcorn kernels should make 4 cups of finished popcorn. If you make extra (as this recipe should do), you can keep leftovers fresh in a re-sealable container and take them to work the next day!
| SUMMER 2017
STRAWBERRIES & Whipped Cream INGREDIENTS: •
Small bowl of fresh strawberries (around two handfuls) cut into quarters
1/3 cup whipping cream (the real stuff!)
1. 2. 3.
Wash the strawberries, remove the leaves, and cut into quarters. In a small mixing bowl, beat the cream with an electric mixer until stiff peaks form. Serve the strawberries in a bowl with a dollop of whipped cream on top.
Spice it up: Use blueberries, cantaloupe, banana, or raspberries instead of strawberries—whichever fresh fruit is in season! To get fancy, grate some dark chocolate curls over the top! If you must, add a little sugar to the whipped cream.
BLUEBERRY RHUBARB Crumble INGREDIENTS:
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2 cups chopped rhubarb (fresh or frozen) 3 cups blueberries (fresh or frozen) 1 cup gluten-free rolled oats 1/2 cup gluten-free flour 1/4 cup brown sugar 2 tablespoons maple syrup 4 tablespoons butter (or coconut oil, if you have it) Pinch of salt
Preheat the oven to 175ºC/350ºF. If you’re using fresh ingredients, wash blueberries and cut rhubarb into bite-sized pieces. Grease a baking dish (around 8” x 8” in size) with a bit of butter. Dump all the fruit into the pan, sprinkle with the 2 tablespoons of white sugar and toss to coat the fruit in sugar. In a large mixing bowl, mix together the oats, the gluten-free flour, the brown sugar, the salt, and the 4 tablespoons butter. Use your hands or a pastry cutter to break up the butter and oat mixture into a crumbly consistency. Add the crumble mixture in a layer on top of the baking dish of fruit to make a top “crust.” Put into the oven and bake for around 45 minutes (or a bit longer) until the crumble top is browned and the fruit mixture is bubbling. Allow to cool, slice into squares, and enjoy.
This should make around 6−8 servings, so it’s a good option if you’re entertaining, or if you’re looking to make several days’ worth of dessert for yourself. This should keep really well in the fridge for several days, or it can be frozen and reheated in the oven later on.
Spice it up: try baking in a greased muffin tray for something a little
#L1 UTEN G
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BREAD so tantalizing, you’ll forget it’s
*SOURCE: NIELSEN STRATEGIC PLANNER, NATIONAL GB+DR+MM, CUSTOMIZED GLUTEN FREE SEGMENTATION, 52 WEEKS ENDING APRIL 1, 2017. © 2017 BOULDER BRANDS USA, INC.
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© 2017 BOULDER BRANDS USA, INC.
A semi-annual magazine sharing carefully curated gluten-free recipes, informative articles, and freebies to inspire a healthier, happier, gl...
Published on Jun 26, 2017
A semi-annual magazine sharing carefully curated gluten-free recipes, informative articles, and freebies to inspire a healthier, happier, gl...