Gluten Intolerance Group Education & Support Series: 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

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Not Labeled GF? How to Wash Beans & Grains to Make Them 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 well.  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

Lets Get Cooking: Nuts

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 add Read More

Lets Get 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. Meatloaf or Meatballs. Cooked rice works like breadcrumbs would. Fried Rice (improvise on added vegetables, using what you have on hand.) Pizza Crust Read More

Let’s Get Cooking: Eggs

A good item to keep on hand when limiting trips to the store. Raw in the shell they last 3-5 weeks in the fridge. Good source of protein, vitamins & minerals. Hard boiled. Keep a batch on hand for nutritious snacking. Last for a week in the fridge. If any left when time to use Read More

Let’s Get 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

Going Gluten-Free One Step At a Time

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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

One Tortilla, 10 Ways: 10 Gluten-Free Meals Using One Product

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

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

4-Week 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

Celiac Disease

What you need to know about celiac disease Celiac disease is a chronic, autoimmune disease which is the result of an immune system response to the ingestion of gluten (a protein found in wheat, rye, and barley) in susceptible individuals. This response to gluten damages the small intestine, leading to malabsorption of nutrients and related Read More

Getting Started on a Gluten-Free Diet

The following information is intended to be used as a preliminary guide for those who are newly diagnosed with celiac disease or gluten sensitivity. Not all aspects of the gluten-free diet are as clear cut as portrayed here. For additional details about the gluten-free diet, consult with a knowledgeable dietitian and go to the Resources section Read More

Celiac Disease Centers – Resource List

Updated December, 2019  

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

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


The presence of gluten, the protein found in common cereal grains wheat, barley, rye, and their derivatives, can be problematic even in microscopic quantities for those with gluten-related disorders (celiac disease or non-celiac gluten sensitivity). Though the first step in treating gluten-related disorders is eliminating obvious exposures to gluten, it is also essential to avoid 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

Women and Gluten-Related Disorders

Some symptoms of gluten-related disorders (celiac disease or non-celiac gluten sensitivity) are also more likely to exist in women than men in general. Therefore, if you are a woman and have any of these conditions or symptoms it’s important to consider both gluten-related disorders, as well as non-gluten related issues as possible causes. Consult with Read More

Gluten-Free Pantry Essentials

There has been a burst of gluten-free products appearing on grocery store shelves over recent years, but it can still be difficult to know where to start in building up your first gluten-free pantry. Having a good selection of gluten-free items on hand will help make meal preparation easier, and remove some of the uncertainty Read More

3 Tips for Gluten-Free Label Reading

1. A product which carries a 3rd party certification such as that of GIG’s Gluten-Free Certification Organization (GFCO), is considered safe for gluten-free consumers.         2. As of August 5, 2014, if a product is labeled “gluten-free” and is an FDA regulated product, it is considered safe for gluten-free consumers. The regulation 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

One Step at a Time

Following a gluten-free diet is a major lifestyle modification. There is a lot to know about foods, ingredients, and changes in lifestyle and cooking, and you may be wondering just where to start. Try taking things “one step at a time” to help make your gluten-free transition more manageable. Step One – Yes, you need to Read More

Gluten Sensitivity

(also known as non-celiac gluten sensitivity, or non-celiac wheat sensitivity)  Some individuals who experience distress when eating gluten-containing foods and show improvement when following a gluten-free diet may have what is commonly referred to as gluten sensitivity (GS) instead of celiac disease (CD). It is important to keep in mind that GS is not well Read More

Could Gluten be Causing Your Health Problems?

To start to find out, answer the following questions: Do you have a family history of celiac disease or dermatitis herpetiformis? Do you have recurring problems with: Abdominal pain Bloating Constipation Diarrhea Vomiting Elevated liver function tests (AST, ALT) Joint pain Fatigue Tingling or numbness in hands or feet An itchy skin rash occurring on Read More

Celiac Disease, Non-Celiac Gluten Sensitivity or Wheat Allergy: What is the Difference?

Celiac disease (CD), non-celiac gluten sensitivity (NCGS) and wheat allergy are all conditions whose primary treatment is avoidance of specific dietary components. While celiac disease and wheat allergy are well defined conditions, non-celiac gluten sensitivity is poorly understood at this time. Celiac disease is an autoimmune condition; wheat allergy involves an immune (not auto-immune) response; Read More

Dermatitis Herpetiformis

What you need to know about dermatitis herpetiformis Dermatitis Herpetiformis (DH) is a form of celiac disease. It is a skin condition characterized by groups of itchy blisters. The ingestion of gluten (a protein contained in wheat, rye and barley) triggers an immune system response that deposits lgA antibodies under the top layer of skin. 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