Essential Qualities of a Great Gluten-Free Cookbook
Gluten-free diets have become increasingly popular in recent years, with more and more people turning to this lifestyle to improve their health and well-being. This is on top of those using a gluten-free diet as a medically necessary diet for things like celiac disease. As a result, the demand for gluten-free cookbooks has skyrocketed, and Read More
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Low FODMAP Diet for Non-Celiac Gluten/Wheat Sensitivity
Written by: Audrey Hummel, Bastyr University Intern Are you among the many individuals who experience discomfort after consuming gluten or wheat, yet have tested negative for celiac disease? If so, you’re not alone. Those living with non-celiac gluten/wheat sensitivity (NCGS/NCWS) may find relief with the low FODMAP diet – a promising dietary approach that could Read More
Navigating a Plant-Based and Gluten-Free Diet
Written by: Audrey Hummel, Bastyr University Intern Curious about embracing a plant-based lifestyle? Uncover the key nutrients and actionable strategies to effortlessly integrate a plant-based approach into a gluten-free lifestyle. Plant-based diets have increased in popularity in recent years, offering a more sustainable and ethical approach to nutrition. Whether you’re looking to go entirely plant-based Read More
Managing Inflammation Through Natural Remedies
Every person deals with inflammation in their lives for at least a short while, sometimes for a longer time. Recent research has shown that ongoing serious inflammation affects about 43 million people in the United States, aggravating medical conditions and also acting as a medical problem by itself. Inflammation can often be dealt with outside Read More
Gluten-Free Recipe to Warm You Up on a Cold Day
It’s February and you’ve made it through most of the winter, but sometimes the final stretch of chilly weather can be the most trying to get through. When there’s just not enough warmth outdoors, we’ve got a recipe to help warm you up from the inside. This delicious and simple chili will help sustain you Read More
Gluten-Free Fall Foods
Root vegetables are hearty foods that are naturally gluten-free. They can be the perfect addition to an autumn meal, particularly in warm stews, casseroles, and soups. They are generally budget-friendly and keep well, too. While some of the leaves on the tops of root vegetables are edible, the main parts you eat are the nutrient-rich Read More
Join us at the Nourished Festival Oct. 15 and 16
Whether diagnosed with gluten sensitivity, celiac disease, or eating gluten-free by personal choice, it isn’t always easy. With knowledge, resources, and support, you can navigate the challenges of living gluten-free with greater ease and less stress. On October 15th and 16th, Gluten Intolerance Group® (GIG®) will be the title sponsor of the Nourished Festival, an Read More
Let’s Eat Better, Eat Together, and Eat Gluten-free
Did you know September was National Family Meals Month and October is Eat Better Eat Together Month? Studies show there are many benefits for people when families eat together or when they share a meal with others. Children and teens can especially benefit from eating with others. Our mission at GIG is to make life Read More
Gluten-Free Food Safety Roundup
Living gluten-free means having to remain aware of what you are eating all the time, and not just what you eat. You often need to determine how and where the food has been prepared, the details of ingredients used, and how it is served. Every aspect of food purchasing, preparation, serving, and eating is a Read More
How Does GFCO Certify Gluten-Free Food?
Gluten Intolerance Group (GIG)’s mission is to make life easier for everyone living gluten-free. We are a non-profit operated by people and parents of children with celiac disease and gluten-related disorders. Making sure gluten-free food is safe for all of us is our top priority! A key part of making that possible is our GFCO Read More
Gluten-Free Korean Cuisine
When thinking about Asian cuisines, Thai, Vietnamese, Chinese or Japanese might first come to mind. Possibly a lesser-known cuisine to some – but well worth exploring – is Korean cuisine. Two hallmarks of Korean cuisine are the inclusion of numerous side dishes, called “banchan,” with meals as well as the presence of kimchi, a mix Read More
Exploring Gluten-Free Foods of West Africa
While exploring international cuisines, you may have already sought out gluten-free options for Thai, Japanese, or Indian dishes, just to name a few. What about the wonderful variety of foods and cuisines from the African continent? As with Ethiopian food that we’ve covered previously, many of the staples and traditional dishes of Africa are gluten-free. Read More
Gluten-Free Southern Cuisine
When thinking about Southern cuisine, the term “comfort food” probably comes to mind as well as the word “fried.” Fried chicken, fried okra, fried tomatoes. When you’re living gluten-free, Southern cuisine can pose challenges when searching for authentic Southern cooking that doesn’t contain wheat. We wanted to explore regional cuisines of the U.S. South. Read More
Is a Flexitarian Diet Gluten-Free – and Healthy?
So many ways to eat. So little time. We’ve talked about popular diets in the past, including Keto, Whole20, Paleo, and Mediterranean to explain which are gluten-free and which are not. Another popular diet is the Flexitarian diet, created by registered dietitian and nutritionist, DJ Blatner and brought to the mainstream with her book, The Read More
Exploring Gluten-Free Dishes in Middle Eastern Cuisine
The Middle East is a region made up of 18 countries, each with cultures deeply rooted in ancient history and diverse religious practices. Of the Middle Eastern countries, 13 are part of the Arabian Peninsula, with the others in the Eastern Mediterranean and Western Asia regions. Trying to write about the typical foods of the Read More
Gluten-Free Safe Entertaining
It’s a holiday or a special occasion or simply a casual dinner party at your place with family or friends. If you’re living gluten-free, how do you and your gluten-free guests stay safe when you’re also entertaining people who eat gluten? Prepare All Gluten-Free for Ease The simplest way to entertain and ensure there is Read More
Your Guide to Gluten-Free Gourds
Gourds, those hard-shelled fruits (yes, fruits!) – also known as squashes – that come from a flowering plant, are not just for decorative centerpieces and seasonal displays. Gourds are nutritious and naturally gluten-free. In addition to eating the gourd flesh – and in some cases the rind – you can eat gourd seeds, typically by cleaning and roasting them. Whether you call gourds a fruit or a vegetable, Read More
Japanese Cuisine When You’re Eating Gluten-Free
Many cuisines from around the world have delicious gluten-free dishes including Mexican, Thai, Ethiopian, and Indian. If you’re an adventurous gluten-free foodie, exploring these options can make eating more exciting and pleasurable. See: Venturing into Indian Cuisine Exploring Thai Cuisine on a Gluten-Free Diet The Wonders of Gluten-Free Mexican Meals Embark on an Exploration of Ethiopian Food Staples of Japanese cuisine include white rice, soybeans, fish, and seafood. A Japanese meal typically consists of Read More
Embark on an Exploration of Ethiopian Food
Located in the Horn of Africa, the country of Ethiopia lies in the easternmost area of the African continent. Trying Ethiopian food can introduce you to new flavors from other parts of the world that can expand your gluten-free eating horizons. Components of Ethiopian Cuisine Most Ethiopian cuisine features whole foods and mostly gluten-free and vegan dishes. Vegetables are seasoned with spicy sauces and may occasionally include meat. Other common staples in Ethiopian Read More
Gluten-Free School Lunch Ideas and Tips
A nutritious lunch at school helps kids be at their best for the rest of the day. Good nutrition is also important to support kids’ growth and helps keep them healthy. When shopping for lunch foods, always confirm that the brands or types of food you choose are gluten-free. Ingredients may change each time you shop. Read More
Creating a Pleasurable Gluten-Free Eating Experience
If you’re wondering how to have a pleasurable, gluten-free eating experience — for yourself or your loved ones — we have a suggestion for you: Go international!
The Search for Gluten-Free Fair Food
Fair Food is a category all to itself. From funnel cakes to donut burgers to pork chops on a stick to fried Twinkies, everywhere you turn, there’s gluten. What’s a gluten-free-living fairgoer to do?
Is CBD Gluten-Free?
If you’re living gluten-free, you may be wondering, “Is there gluten in CBD products?” The answer isn’t a simple yes or no. CBD products are growing in popularity and are available in national retail outlets, including Target and Whole Foods (may not be available in all states) and even pet stores such as Petco. Unfortunately, because the CBD industry is not currently regulated, it is hard Read More
Are Your Medications and Supplements Gluten-Free?
Staying gluten-free involves major dietary changes. To do that successfully, you should always read food product packaging to avoid an adverse reaction. Examine anything you consume to identify if gluten from wheat, barley, or rye or their derivatives are used. Unfortunately, gluten is not only in foods. You could find gluten in your medications and supplements, too. While gluten is not a common ingredient in medications, it is more prevalent in supplements. When considering a supplement, look for Read More
5 Gluten-Free Ways to Enjoy a Baked Potato
(DYK: August 19 is National Baked Potato Day!) Potatoes are a popular food. In fact, according to the International Potato Center, potatoes are the third most consumed food crop in the world, right after rice and wheat. If you are eating gluten-free, potatoes can be a great option since you have cut out wheat. You might think potatoes offer little nutritional Read More
Replacing Gluten When Cooking and Baking
When you’re new to living gluten-free, it can seem like so much of what you used to cook contains gluten. The idea of giving up our favorite gluten-containing dishes can be overwhelming and downright depressing. Luckily, there are so many great ways to make gluten-free substitutes in the kitchen while you cook and bake. Baking Baking typically requires flour, but the gluten Read More
Exploring Thai Cuisine on a Gluten-Free Diet
Thai food is flavorful, nutritious, and packed with fresh vegetables and often featuring gluten-free rice noodles. However, some sauces and flavorings in Thai cuisine may contain gluten. Whether you are making Thai food at home or getting it from a restaurant or at an event, this guide will help you navigate Thai cuisine when you’re eating gluten-free. Common Thai Food Ingredients If Read More
The Important Bill That Changes Gluten-Free Food Labels
On August 4, 2021, the Food Labeling Modernization Act of 2021 (FLMA) was introduced to update retail packaged food labeling requirements, particularly the ingredient list on packaged foods. A major goal of the bill is to make food labels more consumer-friendly by providing clear nutritional information.
10 Tips for Living Your Gluten-Free Life
Getting advice from people who have been through similar situations can help you avoid common pitfalls as you’re learning the gluten-free living ropes.
Your Summertime Guide to Gluten-Free Grill and Chill
Fire up the grill – it’s grilling season! When you’re living gluten-free, there are some obvious substitutions you’ll need to make when planning and preparing meals – hamburger and hot dog buns come immediately to mind. We’ve thought through all the details of grilling and eating outdoors to help make sure you have a safely Read More
Are Maltose, Maltodextrin, Glucose Syrup, Yeast Extracts, and Wheat Starch Gluten-Free?
Published April, 2021 Did you know there are some substances used in food products that you may think contain gluten, but they don’t? Maybe the name is confusing or you heard it was an off-limits ingredient, but that may not be the case after all. Avoiding gluten is the cornerstone of living gluten-free, but doing so can be confusing Read More
Gluten-Free Eating On-the-Go
Published April, 2021 A gluten-free diet shouldn’t prevent you from enjoying your favorite activities. Whether you are planning to travel, hike, go to the beach, or be on-the-go, your gluten-free needs don’t need to stop you. Here are some tips to help you plan and prepare gluten-free snacks and meals, and navigate eating out, so you feel empowered to continue with the activities you Read More
Do All Wheat Mentions on Food Labels Mean Not Gluten-Free?
Published April, 2021 4 Main Takeaways: 1. Wheat is considered one of the top eight allergens in the U.S., and the FDA requires that wheat be clearly identified on food ingredient labels. 2. May Contain Wheat statements on food labels are voluntarily placed on labels by manufacturers, are not regulated, and are there to warn wheat-allergic Read More
The Wonders of Gluten-Free Mexican Meals
Published April, 2021 Mexican cuisine is popular and flavorful, full of variety and regional specialties. From tacos to tamales to huevos rancheros, there’s a whole world of gluten-free Mexican-inspired food possibilities to enjoy. Mexico is a country with diverse ecosystems and different cultures and traditions. It’s no surprise that the foods available and prepared change from region to region, depending on local geography and cultural traditions. One of the most central ingredients throughout Mexico is corn or “maíz.” This Mexican staple is Read More
4-Week Vegan and Gluten-Free Meal Plan
Are you gluten-free and vegan, too? Meal planning around multiple dietary restrictions can be challenging. This Gluten-Free Vegan Meal Plan is filled with delicious options to make it easier to shop and prepare healthy meals. If you are glutenfree and looking to make your diet more plant-based, this meal plan can be a great resource Read More
Immune Boosting Gluten-Free Snacks
Click here to view printable version. The immune system involves many processes that require certain nutrients to function. Including a variety of the foods which provide these nutrients daily can help provide optimal immune support. Vitamin A (beta carotene) can be found in carrots, spinach, and sweet potatoes and it helps reduce inflammation and strengthen Read More
Gluten-Free Meal Plans
Click on the meal plan to download the full plan in a PDF. GIG Gluten-Free Meal Plans All of us at GIG are committed to making life easier for everyone living gluten-free. Creating and sharing Four Week Meal Plans is part of this commitment. We’ve included easy-to-download plans and separated out weekly shopping lists for Read More
9 Things to Know About the New U.S. Dietary Guidelines
Published March, 2021 2020-2025 U.S. Dietary Guidelines Every five years, the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) comes out with their U.S. Dietary Guidelines that provide recommendations intended to promote healthy dietary patterns. While the main audience for these guidelines are nutrition policy makers and health professionals, they are relevant to you as you determine the foods you consume. If Read More
Traditional Holiday Foods and Meals: A Gluten-Free Guide
Published April, 2022 Food has played an important role in the holidays and religious observances in many different cultures around the world. This Spring, there are three holidays where people share meals featuring specific foods in a manner filled with meaning and tradition: Easter, Passover, and Ramadan. We’ve looked at the foods typically eaten during these special meals, with an eye toward Read More
38 Foods Where Gluten May Be “Hidden”
“Hidden” gluten refers to the gluten that is either not mentioned on a product label in a way that is obvious or is in products that may not seem likely to contain gluten but do. Gluten isn’t really hiding, but you have to check ingredients carefully – or contact the manufacturer – to identify it.
Is That Diet Gluten-Free?
Published March, 2021 Keto, Paleo, Whole30, Mediterranean – there are so many diets out there that claim to be healthier or help you lose weight. Changing what you eat can potentially improve or optimize your health, but specific restricted diets can also be unbalanced and unhealthy. We’ve looked at four popular diets that limit specific foods and promote others to determine how they fit in with a gluten-free diet. This information is Read More
Are You Reacting to Gluten, or Is It Something Else?
Published March 8th, 2021 The bloating. The nausea. The sharp, unrelenting pain in the gut. What could be the cause? For those with celiac disease or gluten sensitivity, the onset of gastrointestinal symptoms brings up the question, “Did I just get glutened?” Unintentional gluten exposure is possible and should be considered, but other factors or conditions could cause similar symptoms. Two of the Read More
The Gluten-Free Sandwich: Are Cheese and Deli-Meats Safe?
Swiss, Gouda, Havarti, Cheddar, Muenster. No matter how you slice it, cheese is a favorite addition to any sandwich. Pile on some ham, salami, bologna, sliced turkey or chicken breast, spread your favorite condiments, and you’ve got the makings of a delicious sandwich. But is that sandwich gluten-free and safe for you to eat if you have celiac disease or a gluten sensitivity? You probably already use gluten-free Read More
5 Ways You Can Achieve Food Freedom When Gluten-Free
Written for GIG by Daniella Durant, MSN, Bastyr University Dietetic Intern (2020-2021) Published February 22, 2021 If you have a gluten sensitivity or celiac disease, you can fuel and nourish your body in a way that is safe and satisfying by adhering to a gluten-free diet. Rather than looking at the diet as limiting or restrictive, think of it as a way of Read More
Is Wine Gluten-Free…Or Not?
Published February 8, 2021 Spoiler Alert: Wine is considered safe to include in a gluten-free diet by most people in the gluten-free community. This article addresses the common questions that come up regarding wine and gluten. Want to enjoy a glass of wine but wondering if it is gluten-free? Wine is made of fermented grapes – which are naturally gluten-free, but does Read More
5 Reasons Beans Are a Perfect Gluten-Free Staple
Published February 1, 2021 If you’re looking for a versatile, naturally gluten-free, protein-rich and heart-healthy food to have on hand in your pantry, beans are a great option. What are beans, anyway? Beans are classified as legumes – plants that bear fruit in pods. All beans are legumes, but all legumes aren’t beans. Two popular Read More
4-Week Tasty Gluten-Free Meal Plan
Published February 8, 2021 Looking for cooking inspiration? We’ve designed this 4-week tasty gluten-free meal plan to make it easy for you to enjoy flavorful, gluten-free meals with some surprising and fun dishes. We included shopping lists to make things as simple as possible. You can adjust quantities based on the size of your household, Read More
7 Salty, Savory, Sweet Gluten-Free Appetizers
Published January 22, 2021 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 Read More
23 Gluten-Free Instant Pot Recipes
Published January 15, 2021 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 Read More
3 Tips for Gluten-Free Label Reading
Download the Printable Version of this Educational Bulletin Updated January 30, 2023 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 Read More
Gluten-Free Cooking: Beans 10 Ways
Updated January 8, 2021 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. Read More
4-Week Basic Gluten-Free Meal Plan
Updated January 5, 2021 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 Read More
Gluten in Your Food: Cross-Contact or Cross-Contamination?
Published December 30, 2020 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 Read More
Does Fermentation or Distillation Make a Product Gluten-Free?
Published December 9, 2020 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 Read More
Are Oats and Oat Flour Gluten-Free?
Updated October 2023 Oats are a hot button topic within the celiac and gluten-free communities. Oats are not considered a top allergen, and in their pure form, oats are safe for the majority of people with celiac disease. Unlike wheat, barley, and rye, oats are not considered a source of gluten in many countries. The concern with Read More
Gluten-free Labeling: What you need to know during the pandemic and beyond
Published June 1, 2020 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. During the Read More
Not Labeled Gluten-Free? How to Make Beans & Grains Safer
Published April 30, 2020 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 Read More
Freeze Your Food! Plus other Tips & Tricks to Make Your Food Last
Published April 30, 2020 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 Read More
Tips on Making Groceries Last
Published April 9, 2020 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 Read More
Gluten-Free Cooking: Nuts
Published April 8, 2020 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 Read More
Gluten-Free Cooking: Rice
Published April 8, 2020 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 Read More
Gluten-Free Cooking: Eggs
Published March 24, 2020 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 Read More
Berries
Published January 17, 2020 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. Read More
Use a Tortilla 10 Different Ways
Published January 17, 2020 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 Read More
Swap This for That
Published January 16, 2020 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 Read More
Gluten-Free Trail Mix
Published January 16, 2020 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 Read More
Is It Always About Gluten? What are FODMAPs?
Published January 16, 2020 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 Read More
Hot Topics: CBD Oil & Oat Milk
Published January 15, 2020 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 Read More
Venturing into Indian Cuisine
Contributions by Madison Service, 2019 Bastyr University Dietetic Intern Updated July 19, 2021 Curries, tandoori, tikka masala, and more! Indian food is a popular cuisine, packed full of flavor and chock-full of nutrients. Many people seek out this flavorful cuisine for the aromatic spices and curries. If you’ve never tried Indian food before, adventuring out Read More
The Gluten-Free Diet: Facts and Myths
Download the Printable Version of this Educational Bulletin Published August, 2021 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 Read More
Salmon Tin Foil Packets
Published November 7, 2019 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. Read More
Vegetarian Chili Recipe
Published November 7, 2019 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 Read More
Chicken Salad Recipe
Published November 7, 2019 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 Read More
Restaurant Card
Published July 27, 2021 Print friendly version click here.
College Dining Halls
If you’re at college and gluten-free, eating at on-campus dining halls can present some challenges. How do you navigate common eating spots and remain safely gluten-free? Before the semester begins, you may want to speak with your school administrator, someone responsible for student affairs, and an on-campus healthcare provider to find out what accommodations your college provides for gluten-free students. Consider connecting with someone in the Food Service group responsible for Read More
Gluten Sensitivity and FODMAPs
Download the Printable Version of this Educational Bulletin Published July 1, 2022 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 Read More
Whole Grains, Gluten-Free
Download the Printable Version of this Educational Bulletin Published May, 2022 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 Read More
Weight Management and the Gluten-Free Diet
Download the Printable Version of this Educational Bulletin Published January 31, 2023 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 Read More
Plant-Based Gluten-Free (Vegetarian)
Download the Printable Version of this Educational Bulletin Updated 10/3/23 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 Read More
Supplementing a Gluten-Free Diet
Download the Printable Version of this Educational Bulletin Published October, 2022 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 Read More
I’m Gluten-Free. Am I Getting my Nutrients?
Download the Printable Version of this Educational Bulletin Updated July, 2021 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 Read More
Heart Healthy Gluten-Free Diet
Download the Printable Version of this Educational Bulletin Published February 7, 2023 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 Read More
35+ Alternative Gluten-Free Grains and Flour Substitutes
Published January, 2022 If you are eating gluten-free, particularly for medical reasons, you must avoid gluten-containing grains, including wheat, barley, and rye plus all varieties and derivatives of these grains, such as spelt and malt. Despite these food eliminations, there are many wonderful gluten-free grains and grain substitutes to enjoy. Although commonly known as “grains,” Read More
GIG’s Gluten-Free Diet & Drug Instruction
Download the Printable Version of this Educational Bulletin Published October 13, 2021 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 Read More
Gluten-Free Flours & Thickening Agents
Download the Printable Version of this Educational Bulletin Published August, 2022 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 Read More
Adding Fiber To Your Gluten-Free Diet
Download the Printable Version of this Educational Bulletin Published July 28, 2021 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 Read More
Gluten-Free Cooking: Baking Hacks
Download the Printable Version of this Educational Bulletin Published October 17, 2019 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 Read More
Easy to Find & Easy to Fix Meals and Snacks
Download a Printable Version Published June, 2022 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 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
Pancakes
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