7 Salty, Savory, Sweet Gluten-Free Appetizers 

What goes hand-in-hand with The Big Game – or any celebratory event for that matter? Appetizers!   If you’re living gluten-free, no need to miss out on sweet, salty, or savory snacks while watching the big game, enjoying your favorite show on the small screen, or engaging in casual or fancy festivities. Even if you’re having a tiny gathering exclusively for your immediate household, these finger foods are free of gluten and full of flavor for everyone to Read More

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23 Gluten-Free Instant Pot Recipes

The Instant Pot is a smart pressure cooker and multicooker that can speed up cooking by up to 10 times, saving you both time and energy. Bonus: The Instant Pot can also cover your slow cooker needs.  In the last few years, the popularity of the Instant Pot has hit new highs, and it is one of the best- selling cooking Read More

Gluten in Your Food: Cross-Contact or Cross-Contamination?

We’ve broken down the two main ways gluten might get into otherwise gluten-free foods, and they may not be the two ways you think. Living gluten-free? Whether you’re recently diagnosed with celiac disease or are avoiding gluten for other reasons, knowing if the food you eat is free of gluten can be a challenge. If Read More

Does Fermentation or Distillation Make a Product Gluten-Free?

Is alcohol gluten-free? When it comes to adult beverages, going for gluten-free beer or spirits can be confusing. Part of the confusion often involves understanding the different processes for crafting beer versus liquor products. If you’re living gluten-free and looking to enjoy a libation, here’s what you need to know. Starting with Fermentation Alcoholic beverages Read More

I’m Gluten-Free. Am I Getting my Nutrients?

Gluten-Free Diet Nutrient Deficiencies Getting the right balance of nutrients can be hard at any time, but when you have celiac disease (CD), low intake of a good mix of foods and poor absorption limiting what your body takes in can add to the challenge. CD can cause damage to the small intestine, reducing the Read More

Are Oats and Oat Flour Gluten-Free?

When a person has been diagnosed with celiac disease, being cautious about food and ingredients is essential to maintaining good health. Acting without caution, could cause serious illness. Accuracy in food labeling is something that the FDA regulates, including when it comes to packaged foods which are labeled gluten-free. * The FDA requires that labeling Read More

Gluten-free Labeling: What you need to know during the pandemic and beyond

For those of us who need to be gluten-free, reading food labels is one of the most basic approaches to making sure that the foods we eat are safely gluten-free. In addition to being basic and necessary, reading labels can also be tricky and confusing, even under normal circumstances. Now, due to the COVID-19 pandemic, Read More

Not Labeled Gluten-Free? How Make Beans & Grains Safer

What if you can’t find certified or labeled gluten-free versions of beans and grains at the store? Is there a way to make them safer to eat? Here’s what you can do… Dry Beans. Since beans are relatively large, washing and visually sorting for anything that’s not a bean (e.g. a stray grain) works very Read More

Freeze Your Food! Plus other Tips & Tricks to Make Your Food Last

Maybe you’ve heard stories of your grandparents and great-grandparents using up every part of food, leaving no waste behind. You may think you operate on the same level in your kitchen, but these tips for using every last bit may surprise you! Learn how to maximize your food and make things last longer with these Read More

Tips on Making Groceries Last

Perishable foods are the main focus here: vegetables, fruits, meats/fish/poultry, and dairy products.  (Shelf stable items like beans, GF grains, and nuts have much longer – but not indefinite – shelf lives.)  Both quality and safety are considerations when determining how long foods can be kept. We’re all trying to stretch things out, but keep in mind there is a limit on how long perishable foods will stay safe in the refrigerator, so Read More

Gluten-Free Cooking: Nuts

Why Nuts? Nuts are a good source of protein and fat, two of the three important basic macronutrients in the foods we eat (the third being carbohydrate). Having a balance of the three macronutrients at each meal will help keep you fueled and feeling satisfied longer. With this in mind, nuts are especially good to add to foods that provide mostly carbohydrates (fruits, vegetables, some grains and grain-based foods like cereals). And nuts are great to Read More

Gluten-Free Cooking: Rice

Make a big batch when having rice as a dinner side dish. Then, use leftovers like this: Quiche crust. Super simple: leftover rice, grated cheese, and an egg white. https://food52.com/recipes/30167-tomato-kale-quiche-in-cheesy-rice-crust Meatloaf or Meatballs. Cooked rice works like breadcrumbs would. Fried Rice  https://www.food.com/recipe/basic-fried-rice-255247 (improvise on added vegetables, using what you have on hand.) Pizza Crust  https://www.todaysparent.com/recipe/vegetarian/rice-crust-pizza/ Read More

Gluten-Free Cooking: Eggs

Got a gluten-free kitchen? Eggs are good item to keep on hand to limit trips to the store. Not only are they a good source of protein, vitamins & minerals. Raw eggs can last 3-5 weeks in the fridge if left in the shell. We’ve got recipes, tips and ideas for preparing eggs the gluten-free Read More

Gluten-Free Cooking: Beans 10 Ways

When minimizing shopping outings, non-perishable foods are playing a bigger role in our gluten-free diets. High on the list of non-perishables that offer great nutrition and versatility are BEANS! Whether you cook up your own from dried, or prefer to use canned, here are some ideas. We’re including a few recipes. Use these as starting Read More


In the Pacific Northwest it’s clear that summer has arrived when fresh berries can be enjoyed straight off the plants.  Blackberries are so prolific in this part of the world that often all it takes is a visit to the local park, and you can snack your way through the bushes. Berries are of course also widely Read More

Use a Tortilla 10 Different Ways

Back to school season means new friends, stocking up on school supplies, and a fresh start. With all the running around this time of year brings, sometimes we just need one pantry staple to do double duty – and then some! Prevent breakfast burnout and lunch bag ruts from now on with these ten easy Read More

Swap This for That

New adventures are bound to come your way with the beginning of a new school year. Along with this exciting transition there can also be new challenges when it comes to eating right: having less time for breakfast, lunch away from home, and snacks on the run before your after school activities. But we’ve got Read More

Trail Mix

If the idea of weighing and measuring recipe ingredients sounds, well, just a little too precise for you, but you like the idea of creating something delicious to eat, making your own trail mix may be just the thing! Trail mix is generally defined as a mixture of dried fruits and nuts, and yes, originally Read More

Is It Always About Gluten? What are FODMAPs?

If you have celiac disease, the answer is “yes.” But for non-celiac gluten sensitivity (NCGS), it’s not so clear cut. If you think you have NCGS, your healthcare provider may have suggested you have an issue with “FODMAPs” instead. Here, we explain what FODMAPs are, why some people have issues digesting them, and why there Read More

Hot Topics: CBD Oil & Oat Milk

Use of CBD oil for treating celiac symptoms To GIG’s knowledge, no published research exists on the use of CBD (Cannabidiol) oil for treatment of celiac disease symptoms. We cannot comment on the legitimacy or efficacy of CBD-based products, however we do have input relating to the reasons a person with celiac disease may be Read More

Venturing into Indian Cuisine

By Madison Service, 2019 Bastyr University Dietetic Intern   Curries, tandoori, tikka masala, oh my! Packed full of flavor and chock-full of nutrients, Indian food is gaining popularity in the western world. Many people seek out this colorful cuisine that offers a wide spectrum of flavors. Adventuring out of one’s comfort zone and stepping into Read More

4-Week Basic Gluten-Free Meal Plan

New to gluten-free?  Check out this 4-week menu plan!  This Starter Kit is designed as a guide to help you navigate the first month of your child’s diagnosis. It contains basic information about gluten-related disorders, dietary treatment, and contains a month’s worth of meal plans and shopping lists to help you answer the never-ending question, Read More

The Gluten-Free Diet: Facts and Myths

FACTS Gluten-free diet and celiac disease (CD): A strict, life-long gluten-free diet is required for health reasons. Ingestion of gluten causes an adverse reaction which damages intestinal cells and can lead to serious health problems. Gluten-free diet and non-celiac gluten sensitivity (also known as “gluten sensitivity”): Individuals with non-celiac gluten sensitivity (NCGS) require a gluten-free Read More

Salmon Tin Foil Packets

Ingredients Salmon 4-6oz fillet of salmon 6+ slices of lemon 4 slices onions Salt Pepper Oregano Garlic   Sausage 4-6oz of sausage (sliced) ½ of a zucchini (sliced) 1 medium sized new potato (sliced) 3 medium carrots 2 slices onion     Instructions: Prepare charcoal or gas grill to medium heat. Cut vegetables into thin Read More

Vegetarian Chili Recipe

Ingredients ½ cup diced carrots ½ cup diced onion 2 cloves garlic 15 ounce can red beans, rinsed and drained 15 ounce can diced tomatoes 8 ounce can tomato sauce ¼ cup diced green pepper 1 Tbs chili powder ½ tsp cumin ½ tsp oregano 1 bay leaf pinch of celery seed salt and pepper Read More

Chicken Salad Recipe

Ingredients 3/4 cup mayonnaise 1/2 tsp ground ginger 1/2 tsp salt 3 cups cubed cooked chicken 1 1/2 cups red seedless grapes, halved 1 cup sliced celery 1/2 cup sliced green onions 1/2 cup chopped walnuts Instructions Combine mayonnaise, ginger and salt. Stir in chicken, grapes, celery, onions and walnuts. Cover and chill. Makes 7 Read More

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Gluten Sensitivity and FODMAPs

Gluten sensitivity and FODMAPs: Is there a connection? Non-celiac gluten sensitivity (also known as gluten sensitivity) is not yet well understood. The currently accepted means of diagnosing this condition is to rule out celiac disease, wheat allergy, and other possible causes of symptoms. Then, if a gluten-free diet leads to improvement in symptoms, gluten sensitivity Read More

Healthy Gluten-Free Eating Guidelines

Removing gluten from the diet is the essential first step to thriving gluten-free. Next, learn how to make your gluten-free plate exceptionally healthful.   Vegetables Fill approximately half your plate with non-starchy vegetables such as broccoli, bell peppers, onions, cabbage, carrots, artichoke, beets, Brussels sprouts, tomato, cauliflower and cucumber. In addition to being naturally gluten-free, Read More

Whole Grains

What makes a grain a “whole grain?” A whole grain is a grain that contains all three of the main parts of the grain (endosperm, bran, and germ). A whole grain has not been refined and stripped of important nutrients. The bran, or outer protective layer of the grain, contains the fiber and a large Read More

Weight Management and the Gluten-Free Diet

Individuals with undiagnosed or untreated celiac disease may experience unintended weight loss over time due to malabsorption of nutrients caused by damage to the intestine. However, when a gluten-free diet is begun and the intestine heals, lost weight is sometimes re-gained and weight gain continues. One factor which likely contributes to this is the widespread Read More

Gluten-Free Vegetarian

A little extra planning may be needed, but maintaining a healthy diet when you are both gluten-free and vegetarian is absolutely doable. Depending on the degree of dietary restriction in the type of vegetarianism followed, as well as on varied individual food choices, some people who are both gluten-free and vegetarian may require the use Read More

Supplementing a Gluten-Free Diet

Individuals following a gluten-free diet may be susceptible to nutrient deficiencies. In those with celiac disease, gluten damages the small intestine, leading to malabsorption of nutrients. Until the intestine has had a chance to heal, this can cause deficiencies. In addition, after the intestine has healed, nutrient deficiencies may occur due to the fact that Read More

Nutrient Deficiencies

In people with celiac disease (CD), nutritional deficiencies can occur because of both low intake and poor absorption. When there is damage in the small intestine, the absorption of certain nutrients can be reduced. The vitamins and minerals most commonly affected include iron, calcium, folate, vitamin B12 and all of the fat soluble vitamins (vitamins Read More

Heart Healthy Gluten-Free Diet

Once you’ve figured out the basics of staying gluten-free, it’s time to consider other aspects of the diet which can also impact your health. Is your gluten-free diet a heart-healthy one? Heart disease is the number one cause of death in the United States. Learn how to reduce your risk by making your gluten-free diet Read More

Gluten-Free Grains

The gluten-free diet requires total avoidance of the grains wheat, barley, rye and all varieties and hybrids of these grains, such as spelt. However, there are many wonderful gluten-free grains to enjoy. Amaranth Once the sacred food of the Aztecs, amaranth is high in protein, calcium, iron, and fiber. Toasting this tiny grain before cooking Read More

GIG’s Gluten-Free Diet and Drug Instruction

The gluten-free (GF) diet can provide adequate nutrition while eliminating wheat, rye and barley from the diet as long as GF grains with high nutritional value are used and the diet includes a variety of nutritious foods. Gluten is a generic term referring to storage proteins in grains. The fractions of gluten protein in wheat Read More

Gluten-Free Flours & Thickening Agents

You’ve likely noticed that there is an extensive selection of gluten-free flours available these days. Where do you start, and what should be used for what? Is there just one that can be substituted for wheat flour? It’s always beneficial to do some tinkering and experimenting with your own recipes to see what meets your Read More

Adding Fiber To Your Gluten-Free Diet

Fiber is an important part of a healthful diet. Consumption of enough fiber can aid in lowering cholesterol and reducing risk of heart disease, and is important for maintaining a healthy gastrointestinal system. High fiber diets have also been linked to lower body weights, since bulkier high fiber foods tend to make us feel full Read More

Gluten-Free Cooking: Baking Hacks

The kitchen can mean something different to everyone. It can serve as a main stage where the production of sustenance plays out several times a day. It can be the place to go for winding down, for comfort and warmth. When the body requires a change in the type of foods consumed, the kitchen can Read More

3 Tips for Gluten-Free Label Reading

  When you’re living gluten-free, making sense of food labels can be a bit of a puzzle you must solve before you can feel confident putting that product in your cart and bringing it home to consume. We put together three tips for reading labels on packaged food products to help you figure out if they’re safe for you, or anyone in your household, avoiding gluten.    Tip 1: Look for Third-Party Read More

Easy to Find & Easy to Fix Meals and Snacks

Hungry for a quick bite? Not sure what is safe to eat? Here are some easy-to-find and easy-to-fix foods that make perfect snacks and quick, simple meals to get you started on a gluten-free diet.* Snacks: Fresh fruit Broccoli and tomatoes with ranch dip Carrots and hummus Peanut butter on celery Yogurt Yogurt parfait with Read More

Favorite Brownies

Ingredients 1 cup margarine 1 cup white beans 4 cups granulated sugar 8 eggs 4 tsp vanilla 3 cups gluten-free rice flour mix 2 tsp salt 1 1/2 cups cocoa 2 tsp xanthan gum Instructions This is recipe in its gluten containing form has been a long standing favorite. Recently I converted it for our Read More

Baked Oatmeal

Ingredients 1/2 cup oil 3/4 cup sugar 2 eggs, beaten 3 cup gluten-free oatmeal 1 tsp baking powder 1 tsp salt 1/2 tsp cinnamon 1 cup milk 1 tsp vanilla *Optional: add fruits and nuts for more texture and flavor. Instructions Mix oil, sugar and eggs. Add oatmeal, baking powder, salt, cinnamon, milk and vanilla. Read More

Baked Omelet

Ingredients 1 Tbs butter 1 cup sliced green onions or chopped yellow onion 2 Tbs chopped green pepper 1 cup chopped tomatoes 7 eggs 3/4 to 1 cup milk Salt and pepper 1 cup diced ham 1 cup shredded cheddar cheese, or cheddar and Monterey Jack mixed Instructions In skillet melt butter and fry chopped Read More

Glazed Meatloaf

Ingredients 2 pounds ground beef 2 eggs 2/3 cup gluten-free bread crumbs 2 Tbsp Worcestershire sauce 2 Tbsp ketchup 1 tsp onion powder 1/2 tsp salt 1/8 tsp pepper Instructions Mix all ingredients together in a medium bowl. Press into an 8×4 inch loaf pan. Bake at 375 F for 1 hour. Drain off any Read More

Quinoa Fiesta Salad

Ingredients 1 cup quinoa, rinsed several times just before cooking 2 cups water Pinch sea salt 1 red pepper, cored, seeded, and diced 1 carrot, scrubbed and diced, steamed for 4-5 minutes 5 scallions, roots and dark green woody stem removed, minced 1/4 cup cooked corn (optional) 1/4 cup currants 2 Tbsp fresh cilantro, finely Read More

Applesauce Spice Bars

Ingredients 1 cup sugar 1/3 cup butter or margarine 1 large egg 1 1/2 cups applesauce 1 1/2 cups gluten-free flour blend 2 tsp ground cinnamon 1/4 tsp ground nutmeg 3/4 tsp xanthan gum 3/4 tsp baking soda 1/4 tsp salt 1/2 cup raisins (optional) 1/2 cup walnuts (optional) Instructions Cream butter and sugar in Read More

Potato Salad

Ingredients 6 to 8 medium potatoes (6 cups) 1/2 cup chopped onion 5 hard-boiled eggs 1 cup mayonnaise 1 Tbsp apple cider vinegar 2 tsp mustard 1 tsp sugar 1/2 tsp salt 1/4 tsp pepper paprika for garnish Instructions Wash potatoes. Boil in salted water for 30 minutes or until just tender; do not overcook. Read More

Chicken and Rice Soup

Ingredients 6 cups gluten-free chicken broth 1 cup cubed chicken 1/2 cup sliced carrots 1/2 cup sliced celery 1/2 cup chopped onion 1/2 cup uncooked rice 2 tsp parsley flakes 1/2 tsp basil 1/4 tsp salt dash pepper Instructions Combine broth, cooked or uncooked chicken, carrots, celery, onion, rice, parsley, basil, and pepper in a Read More

Buttermilk Drop Biscuits

Betty Dickinson GIG of North Texas  (from GIG cookbook, p. 90)   Ingredients 1¼ c. GF flour blend ¼ tsp. cream of tartar 1 T. sugar 1 egg 2 tsp. baking powder ¼ c. oil ½ tsp. xanthan gum ½ c. buttermilk ¼ tsp. salt   Directions Combine flour, sugar, baking powder, xanthan gum, salt, Read More

Barbeque Baked Beans

Ingredients 1 (15 ounce) can navy beans 1 (15 ounce) can small red beans 1 (15 ounce) can pinto beans 1/2 pound bacon, fried and crumbled 1/2 onion, minced 1 cup gluten-free barbeque sauce 1/2 cup ketchup 2 Tbs brown sugar 1 Tbs vinegar 1/4 tsp mustard powder Instructions Drain and rinse beans. Put in Read More

Oven Baked Chicken Tenders

Ingredients 1 pound chicken breast strips 1 egg 2 Tbsp milk 2 cups gluten-free bread crumbs 1 1/2 tsp season salt Instructions Beat egg and milk in medium sized bowl. Mix bread crumbs with season salt in a second bowl. Dip chicken tenders in egg bowl, and then toss in a second bowl with seasoned Read More


Ingredients 1 cups gluten-free flour blend 1 Tbs sugar 2 tsp baking powder 1/4 tsp salt 1 eggs 2 Tbs oil 1/3 -1/2 cup milk Instructions Combine flour, sugar, baking powder, and salt. Add eggs, oil, and milk to dry ingredients and mix just until smooth. Spoon 2 tablespoons of batter onto a hot griddle Read More

Black Bean Enchiladas

Ingredients 12 gluten-free tortillas (such as corn) 4 cups gluten-free enchilada sauce FILLING: 15 oz can black beans, well drained 11 oz can yellow corn, well drained 4 oz can chopped olives 1 cup finely diced zucchini 2 Tbsp finely diced onion 2 Tbsp finely diced bell pepper 2 cloves garlic, pressed Instructions Combine sauce Read More

Creamed Peas and Potatoes

Ingredients 2 to 3 medium sized red potatoes, unpeeled 2 Tbs butter 1 cup milk 1/2 tsp salt 1 Tbs cornstarch 10 ounce package frozen petite peas, cooked Instructions Cut each potato into 4 to 6 pieces. Cook in a small amount of salted water for about 10 minutes or until barely tender. Drain. For Read More

Blueberry Muffins

Makes 12-16 muffins   Ingredients 1 1/2 cup rice flour 1/3 cup potato starch 1/3 cup tapioca starch 1 tsp xanthan gum 4 tsp baking powder 1/2 tsp salt 1/2 cup sugar 2 eggs, slightly beaten 1 cup milk 1/4 cup oil 3/4 cup canned wild blueberries, well-drained   Instructions Combine dry ingredients. In another Read More

Vanilla Pudding Recipe

Ingredients 3/4 cup sugar 1/4 cup cornstarch 1/8 tsp salt 2 cups milk 2 eggs (optional) 2 tsp vanilla 2 Tbsp butter or margarine, melted Instructions Combine sugar, cornstarch, and salt in medium saucepan. Mix well with a wire whisk. Add milk to pan. Cook on medium high heat stirring constantly with whisk until thick Read More

Home-style Hash Brown Potatoes

Ingredients ¼ cup diced onion ¼ cup diced green pepper 1 clove garlic, pressed 2 baked potatoes, diced Instructions Cook onion in frying pan with a little water until onion is translucent. Add green pepper and little more water. Cook for one minute. Add garlic and cook briefly. Add diced potatoes and cook to heat Read More

Broccoli Beef Recipe

Ingredients 1 pound beef sirloin, cut in thin strips 2 Tbsp vegetable oil 4 cups broccoli, cut up Marinade: 1 Tbsp gluten-free soy sauce 1 Tbsp cornstarch 1 Tbsp red wine vinegar 1 clove garlic, minced Gravy: 1 Tbsp gluten-free soy sauce 1 Tbsp cornstarch 1/2 cup water or broth Instructions Stir marinade ingredients in Read More