It’s getting harder to feed people these days. More and more people have food allergies or special diets. On Thanksgiving we served 21 people, including one person with a nut allergy, one vegetarian, two vegans and one paleo. It wasn’t too difficult to accommodate all those different diets once I looked up what people on […]
Love for quality and passion for innovation are the historical values of YOGA, the flagship brand of Conserve Italia in the fruit juice sector and the undisputed leader in Italian bars. YOGA has created fruit juices back in 1946, proposing a line of products that with the classic flavors of pear, peach and apricot paved the […]
The holidays are a festive time to celebrate with family and friends, and The Maine Pie Co. has the perfect gluten-free treats for everyone on your list — including you. Here’s how our gluten-free pies and tarts can make your holidays more delicious!
Treat the Hostess to Gluten-Free Sweets
The December holidays tend to mean nonstop parties, get togethers, and open houses with family, friends, and colleagues. With such a full social calendar ahead, you’ll be short on time for baking or whipping up delicious treats.
Fortunately, our gluten-free pies and tarts make the perfect hostess gifts. Bake one of our deliciously rich Dark Chocolate Tarts before your next engagement and you’ll be the life of the party. Or gift ready-to-bake Maine Pie Co. desserts that can be baked when the special time arises.
Give the Gift of Gluten-Free Treats
The great thing about our gluten-free treats is that one size fits all. When you gift The Maine Pie Co. to your loved ones for the holidays, you can be assured that they will be well received. Both gluten-free and non-gluten-free eaters alike love The Maine Pie Co.’s desserts.
Family and friends will enjoy our Sour Cherry Tart, the newest addition to The Maine Pie Co. lineup. Our signature crust filled with plump sour cherries and topped with a sweet brown sugar crumble is the perfect way to show the Christmas spirit.
Deck the Halls With Gluten-Free Pies and Tarts
Even if you’re keeping gift-giving to a minimum this year, you’ll want to add a few sweet treats to your holiday table. Our pecan pie is the perfect way to end a holiday meal. This seasonal pie filled with pecans boasts the ideal balance of Southern tradition and New England flavor.
No matter which pie or tart piques your interest, our store locator will point you to the nearest supermarket or natural food store that carries The Maine Pie Co. Our pies can be found at select Harris Teeter and Kroger stores throughout the U.S. In the Northeast, Whole Foods Markets, Hannaford, and many other natural food stores carry our gluten-free products. To get The Maine Pie Co. delivered right to your front door, you can order online from Gluten-Free Mall.
The “cannabis shop” has been open for a couple of months and offers inflorescences, biscuits, wraps, beers and cosmetic products made from hemp“ From the “cannabis store” next to the police headquarters a franchise is born: “And also like the elderly” „ Piadina, beer, biscuits and breadsticks made with hemp, but also “inflorescences” contained in […]
The latest studies show that an excess of this plant protein is harmful for everyone, and not just for people with celiac disease. Here are the alternatives, which tells us a ‘ oncologist with long clinical experience on the link between nutrition and diseases The gluten- free diet is good for your health . More and more studies confirm it: the last one, […]
Perfect for the holidays and all winter long, this spicy gingerbread-pumpkin cake gets its flavor from pumpkin puree, molasses, brown sugar and lots of spices.
Nonstick cooking spray
3 cups gluten-free flour blend with xanthan gum
1 cup packed dark brown sugar
1 tablespoon ground ginger
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
2 teaspoons baking soda
1½ teaspoons salt
1 15-ounce can pumpkin puree
4 large eggs
¾ cup vegetable oil
½ cup molasses
1½ cups powdered sugar
2 to 3 tablespoons water or milk
1 teaspoon vanilla extract
Adjust oven rack to middle position and preheat oven to 350° F. Spray a 9 x 13-inch cake pan with nonstick cooking spray.
Whisk together gluten-free flour blend, brown sugar, ginger, cinnamon, nutmeg, baking soda and salt in a large mixing bowl. Add pumpkin, eggs, oil and molasses. Mix until ingredients are thoroughly combined and a smooth batter forms.
Spread batter evenly into prepared pan. Bake until a toothpick inserted into the center of the cake comes out clean, about 45 minutes. Remove pan from oven and place on a wire rack. Allow to cool before icing.
To make the icing, place powdered sugar in a large bowl. Add 2 tablespoons water and vanilla. Stir. Add additional water as needed. Icing should be thick yet pourable.
Set wire rack with cake on a baking sheet lined with waxed paper. Pour icing over the cake, letting it run down the sides. Let set for about 20 minutes before serving.
Nutrition Analysis: 360 cal, 12 g fat, 55 mg chol, 430 mg sodium, 60 g carbs, 0 g fiber, 34 g sugar, 3 g protein.
Elizabeth Barbone, author of the cookbooks Easy Gluten-Free Baking and How to Cook Gluten-Free, is a regular contributor to Gluten-Free Living. She also blogs at glutenfreebaking.com.
The Christmas festivities, as we know, involve lunches, dinners, aperitifs and invitations from relatives and friends. Generally this is a period that is experienced with great joy by adults and children, in which not only time is spent in the family, but also dedicated to the pleasures of the table. For those suffering from celiac disease, Christmas […]
At Gluten Free Expo 2017, the company, already awarded with the Bio excellence award, won the recognition for gluten-free products nother success for the Fiore di Puglia company . After the award of the Bio Awards excellence in the category “Bread substitutes: taralli and breadsticks” for the multi-cereal gluten-free taralli , the Group won the Gluten Free Awards 2017 for the Gluten Free Taralli Gusto Pizza. The new award recognizes Fiore […]
The holidays can be stressful, regardless of food restrictions. Throw in Celiac Disease or a food allergy and things can get confusing, fast! We here at Full Flavor Foods want to provide you with products and tips to make your family celebrations as safe, delicious and joyous as possible. May you gobble, gobble to your heart’s content!
Turkey and ‘Taters
For those who are eating gluten-free, make sure that you are purchasing a bird that has no gluten-containing ingredients in the brine. Honeysuckle turkeys are excellent in this regard. In addition, whether you call it stuffing or dressing, it’s best made outside of the bird. This saves you from risk of food-allergy cross contact as well as bacteria from the bird. When it comes to mashed potatoes, freshly made potatoes are the way to go. Making gravy for it all has never been easier with our Turkey Gravy mix. Just whisk our mix with water, bring to a medium boil, and enjoy!
For those following a gluten-free diet, casseroles made with canned soup have become the bane of our existence. Well, our naturally delicious Cream of Mushroom Soup mix has put casseroles back on the dinner table! Just prepare our soup packet according to directions and substitute it for the can! If you can’t find gluten-free French Fried Onions (try Aldi), try crushed potato chips, seasoned with onion powder.
In some cultures, a family gathering isn’t complete without macaroni and cheese. It’s a dish that’s easily loved by young and old alike! Our cheese sauce mix will make this family favorite come together in a snap. Simply prepare as directed and combine with your favorite cooked gluten-free pasta. Take it up a notch more by placing it in a casserole dish and top it with gluten-free bread crumbs for a hearty crunch.
After family, leftovers might be the second biggest blessing of the holidays. So what to do with all that leftover turkey? How about biscuits and gravy! Whip up a batch of our Cream Soup mix, add a dash of pepper (or other favorite seasonings) and add your leftover dark turkey meat instead of the usual crumbled sausage. Serve over gluten-free biscuits or bread and you have a meal that will truly satisfy. You can also use the recipe booklet on our website to make a delicious Turkey Tetrazzini with our Turkey Gravy Mix!
Full Flavor Foods is a family-owned business with a passion for gluten-free food made necessary by long-time personal adherence to the gluten-free diet. We also have an extensive foodservice manufacturing background specifically in the creation of delicious soups, sauces and gravies. This unique combination of life experience gave us the ability to create and offer the most naturally delicious gluten-free soup, sauce and gravy mixes available.
Save 15% on your order now through Dec 31st with the code FFF15GFL: http://forfullflavor.com
While many college students live in dorms and other on-campus housing, others opt to move into their first apartments. For gluten-free college students living off campus, there may be excitement about having a larger variety of foods available than they may have had in campus cafeterias, dining halls and other eateries. However, an apartment living situation presents its own set of challenges, such as sharing a kitchen with roommates, cooking balanced and easy meals, and dealing with social events such as late-night pizza or fast food. Living on their own teaches life lessons that can help gluten-free college students make a successful transition to being gluten-free adults.
Getting a Good Start
A student who has managed celiac for many years will likely face different challenges than one diagnosed more recently. “A lot of how a student handles living on their own for the first time depends on where they are in their journey with celiac disease,” notes Beckee Moreland, Director of GREAT Kitchens for Beyond Celiac (see sidebar, below). “Many students aren’t diagnosed with celiac disease until they arrive on campus. What I’ve found is that those diagnosed in college often don’t get the education on the diet that they need. Many times, they may just be taking information off the internet.” Moreland strongly encourages newly diagnosed students to work with a registered dietitian nutritionist (RDN) on campus. “Without that solid education on the [celiac] disease diet, it’s not going to start off well.”
For Tracie Steinke, RD, LD, CDE, apartment life seems like an advantage for those on the gluten-free diet. “I was diagnosed right after college, but I think living in an apartment would be much easier than dealing with food service,” she notes. “When cooking for yourself, you have more control and variety than what you find in the dining halls.”
For Steinke, achieving an organized and proper setup was a key to her success. “I had already accumulated some kitchen items, but when I was diagnosed with celiac disease, I had to buy safe, new cooking utensils, cutting boards, colanders and more,” she recalls. “It was a good and necessary investment, but at the time it felt overwhelming.”
Learning to manage time to shop and cook is an important skill for any student, but it’s particularly essential for someone on the gluten-free diet. In many cases, this may be the first time the student has prepared his or her meals, which can be daunting. “I love to cook,” says Steinke, “but I imagine that many students feel overwhelmed by having to shop, cook and prepare healthy meals, and doing so while on a college-student budget!”
Sharing a Kitchen
Most students have experienced living with roommates while on campus, but moving into an apartment with other people brings the challenge of a shared kitchen space. Preventing cross-contamination with gluten requires a lot of communication and planning. “Moving into an apartment is often the first time that students have to communicate their needs and educate their roommates,” says Rachel Begun, MS, RDN, nutrition advocate and special diets expert. “Carefully explain the health implications of coming into contact with even the smallest amount of gluten. Once people understand the severity, they are more likely to play an active role in helping you to avoid it.”
Moreland agrees that communication is key. “Be as open as possible about the importance of safety and your concern,” she says. “Acknowledge that even though taking care of your health is your responsibility, let your roommates know that you need their help.” Moreland recommends preparing a meal together, which can help a roommate get an idea of where those cross-contamination hot spots are most likely to occur. “Sometimes just getting into the kitchen together is a good first step. Learning hands-on, roommates can see what it is that you have to do to keep yourself safe.”
While a few items may be shared safely, others should remain separate. “I had a very understanding roommate who was thankfully very conscious of celiac disease, but we decided that it was probably safest to purchase our own food, rather than sharing items, to avoid cross-contamination from things like butter, peanut butter, jelly and more,” says Steinke.
Having a separate area in the kitchen to prepare food, if possible, can also help. “If there is room in the kitchen, create a gluten-free station,” advises Moreland. “This could look a lot of different ways, but the best scenario would be a section of the kitchen that has a counter top, drawer and cabinets above and below.” Storing many separate items, however, can make an already-cramped kitchen feel even smaller, so sometimes it’s necessary to get creative. “If it’s not possible to have that much individual space, try to keep a section of the counter top as a safe zone.” If a reserved counter top isn’t possible, Moreland recommends purchasing a color-coded cutting board that can immediately cover a shared counter space, or consider utilizing other physical barriers, such as foil or parchment paper.
Even with the best planning, things can quickly go awry if one has a less-than-understanding roommate. This can require sometimes difficult conversations. “If at all possible, try to have these discussions before you move in,” advises Moreland. “Select a roommate very carefully. I find it’s best to try and find ones that have family members or friends who also have food allergies or celiac disease.” Moreland also recommends continued communication throughout the year. “Food and kitchen space aren’t the only issues between roommates, so try and schedule weekly or monthly roommate chats to discuss the best way to manage the apartment and to live together.” Steinke encourages roommates to be patient with each other. “There is a huge learning curve for people who are unfamiliar with the idea and seriousness of cross-contact, so teach as much as you can and remind them often.”
Let’s Get Cooking!
For some college students, an apartment presents their first opportunity to cook their meals. What they cook, however, varies significantly based on their level of comfort in the kitchen. If a student is new to cooking, start simple, advises Moreland. “Find recipes with less than five ingredients and less than five steps. Learn to roast a chicken—it can be the basis of so many meals.”
Steinke cooks with her budget in mind, by focusing on naturally gluten-free foods. “A dinner might include roasted fresh vegetables or a frozen bag that I can quickly steam in the microwave, a grain such as rice, potatoes or quinoa, and a protein such as meat, tofu or eggs.” (See below for quick and easy gluten-free meal ideas.) Moreland suggests baked potatoes with toppings and Greek yogurt in place of sour cream and using eggs frequently because of their nutritional content, affordability and versatility in many dishes.
Processed gluten-free foods, like macaroni and cheese or frozen pizza, may be a staple for some students. Make these choices a little healthier with some ingredient substitutions and additions. Begun recommends balancing all meals with fruits and vegetables. “Serve a side salad with the gluten-free mac and cheese or pizza, or a piece of fruit with the gluten-free frozen waffle.” Other easy ingredient switches include Greek yogurt for sour cream or dips, adding veggies to gluten-free pizza and reducing the amount of butter in mac and cheese.
Equip Yourself for Success
Of course, healthy gluten-free meal preparation begins with having the right equipment available. Even with limited space, there are some kitchen “must haves” that can make safe meal preparation much easier. A dedicated toaster or toaster oven, colander, cutting board, cooking utensils such as mixing spoons, a whisk and slotted spoons are all items that can be difficult to clean and should be kept separate. The dishwasher is adequate for cleaning dishes, silverware, pots and pans. Dish towels should also be kept separate, or use paper towels.
For the more adventurous cook, other equipment may come in handy. “I’m a big fan of the Instapot,” says Moreland. “It’s kind of pricey but is a good Christmas or graduation gift. It can sauté and double as a rice cooker and pressure cooker.”
While beer and pizza nights or midnight fast-food runs are traditions for most college students, they can be problematic for those on a special diet. “This is so hard because they are almost always spontaneous,” says Moreland. “I recommend having a plan and then a backup plan. Look for places you can go to and suggest them.” Socializing while on the gluten-free diet is a challenge for someone of any age, but particularly in college. “When I was first diagnosed, I just avoided these situations,” recalls Steinke. “It’s tough to be in settings that revolve around food and not be able to participate.”
While such situations can be difficult to deal with in the moment, it’s helpful to look at the big picture. “Rather than missing out, I decided it was worth it to go with a positive attitude and just enjoy the company of friends,” says Steinke. “I always try to eat beforehand, so I’m not starving watching other people eat, and I always carry a snack in my purse just in case.”
These situations can be educational for roommates and friends as well, says Moreland. “If your friends value your friendship and see you’re not included, maybe next time they’ll go to a place where you can eat safely.” Steinke echoes the sentiment. “While I don’t expect people to accommodate or cater to me, my friends are very understanding. If there is a restaurant where I can get at least one safe item, everyone is more than willing to go there instead.”
Moving into a first apartment is a learning experience in many ways. Success depends on planning, from the selection of roommates and preparation of a safe kitchen space to budget shopping and dealing with unexpected social events. All these experiences will prepare young adults to manage being grown up gluten free.
Amy Keller is a registered dietitian and celiac support group leader in Ohio. She is the chair of the Dietitians in Gluten Intolerance Diseases practice group for the Academy of Nutrition and Dietetics. She also serves on the dietetic advisory board of Gluten-Free Living.
SPONSORED POST: Lavender Honey Mermaid Toast
SPONSORED POST: Lavender Honey Mermaid Toast
October 23, 2017 by Gluten-Free Living
As we head into fall and the cooler weather settles in, enjoy the comforting flavors of lavender and honey on this unique and delicious toast. Made on Schär’s new Artisan Baker 10 Grains & Seeds Bread, it’s a great way to get a healthy dose of sweet protein and flavorful fiber.
2 slices of Artisan Baker 10 Grains & Seeds Bread
5 ounces plain Greek yogurt
1½ tablespoons blueberry preserves or blueberry jam
1 pinch culinary lavender
A little bit of honey
Toast the bread and allow to cool. In a small bowl, place the plain Greek yogurt.
Add the blueberry preserves and gently start to stir with a small spoon to create a swirled, tie-dye effect.
Be careful to not over stir here—you want the swirls to remain and for the ingredients to not be too well combined.
When you have a good swirl effect, use a small rubber spatula to spoon the yogurt mixture on to the 2 slices of toast, dividing the mixture as evenly as possible between the 2 slices.
Next, scatter the culinary lavender and follow with a drizzle of honey.
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This savory baked bread dish is sure to please everyone. A quick and easy vegetarian dish suitable for all.
Preparation time: 5 minutes
Cooking time: 40 minutes
9 slices Schär Artisan Baker 10 Grains & Seeds Bread, cubed into bite-sized pieces
2.5 ounces spinach, roughly chopped (about 2 large handfuls)
5 crimini mushrooms, de-stemmed and chopped
1 medium Roma tomato, chopped
2 green onions, thinly sliced
Salt and pepper to taste
Pinch of crushed red chili flakes (optional)
3¼ cups low-sodium vegetable or chicken stock
2 large eggs
½ cup grated sharp cheddar cheese
- Grease a 10 x 14-inch baking dish with nonstick cooking oil. Preheat oven to 375 degrees F.
- Add the bread cubes to the prepared baking dish. Scatter the spinach, mushrooms, tomatoes and green onions on top.
- With clean hands toss gently to mix well and incorporate all the ingredients.
- Season with salt and pepper to taste and a bit of crushed red chili flakes, if using.
- In a measuring jug, combine the stock and eggs and whisk until the eggs are beaten.
- Pour this mixture over top and pat down with a spoon to ensure all bread is covered and soaking up the liquid.
- Let stand for 20 minutes so all the bread can absorb the liquid slightly.
- Bake at 375 degrees F uncovered for 30 minutes, then take out of oven and sprinkle the cheese generously over top.
- Place back in the oven uncovered and cook for 15 minutes, until the top is golden brown and the cheese is melted and gooey. Serve either warm or cool.
Calories: 326, Carbohydrates: 35g, Protein: 17g, Fat: 12g, Saturated Fat: 5g, Cholesterol: 109mg, Sodium: 454mg, Fiber: 6g
PICKLED BEET ROOT
½ cup white vinegar
1 tablespoon honey
1 small beet root, sliced into matchsticks
1 clove garlic, minced
1 shallot, finely minced
2 tablespoons olive oil
1 cup Flahavan’s Irish Steel Cut Oatmeal
Salt and pepper, to taste
4 cups water
1 bunch beet root, on the smaller side
½ cup toasted almonds
4 ounces crumbled goat cheese
½ cup basil leaves
For the pickled beet root, bring vinegar and honey to a boil in a small pot.
Remove from heat and pour over sliced beet root matchsticks in a glass jar.
Cover with lid and chill in the refrigerator for at least 30 minutes.
For the porridge, in a large pot, cook garlic and shallot in olive oil over medium heat until soft.
Add steel cut oats and stir to coat in oil. Season with salt and pepper.
Add in water and bring to a boil. Reduce to a simmer and cook until oats are tender, about 35 to 40 minutes.
Meanwhile, cook the small bunch of beet roots in boiling water until tender. Peel and dice into medium-sized cubes.
Stir diced beet root into finished porridge; it will become a vibrant pink/red.
When ready to eat, spoon into bowls and garnish with Pickled Beet Root, toasted almonds, crumbled goat cheese, basil leaves, and a little additional black pepper and extra-virgin olive oil.
Recipe courtesy of Flahavan’s Irish Oats.
You probably aren’t craving salads with the cooler weather, but this Warm Pumpkin and Kale Salad will change your mind. The heat from the warm pumpkin atop the baby kale gently wilts the greens yet leaves them a bit crispy and crunchy. The dried cranberries add a lovely holiday feel to the dish.
½ pound (a bit over a cup) fresh pumpkin meat (or butternut squash), cubed into bite-size chunks as evenly sized as possible
½ tablespoon olive or coconut oil
4 cups (about 4 large handfuls) baby kale
¼ cup dried cranberries
⅓ cup walnuts, roughly chopped
1 tablespoon pulp-free orange juice
2 tablespoons extra-virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon light agave syrup (or honey)
½ tablespoon Dijon mustard
Freshly cracked black pepper and salt
Preheat oven to 375° F.
Place the pumpkin cubes onto a sheet pan or baking tray and drizzle with olive oil. Stir well to incorporate and ensure the cubes are coated with a bit of oil. Bake until soft and fork tender, about 20 to 25 minutes.
While the pumpkin is roasting, divide the kale greens as evenly as possible among 4 plates.
Make the dressing by combining all the ingredients into a measuring jug and whisking well. Set aside.
Once the pumpkin is cooked and still warm, plate it on top of the kale greens, again dividing among the 4 plates as evenly as possible.
Scatter the dried cranberries and walnuts on top, along with a bit of freshly cracked black pepper and a bit of salt, if desired.
Give the dressing a good whisk before drizzling it on top of the salads.
Alternatively, serve on the side so everyone can dress their own salad. Enjoy straight away, while the pumpkin is warm.
Nutrition Analysis: 210 cal, 15 g fat, 0 mg chol, 65 mg sodium, 18 g carbs, 3 g fiber, 13 g sugar, 3 g protein.
Jilly Lagasse began cooking as a child when her father, Chef Emeril Lagasse, gave her a set of chef’s whites and let her help in the pastry and dessert department in one of his restaurants. She was diagnosed with celiac disease in 2004 and has written two gluten-free cookbooks with her sister, Jessie Lagasse Swanson, as the duo The Lagasse Girls, www.lagassegirls.com. She splits her time between New Orleans and New York doing special cooking events and gluten-free pop-ups.
The pumpkin spice craze is upon us.
During the fall, pumpkin is everywhere—especially in beverages. Pumpkin and a blend of autumnal spices are added to coffee, lattes, tea and smoothies, then topped with whipped cream and maybe a sprinkle of cinnamon. For some, it doesn’t feel like fall until they take that first sip. While these drinks are tasty, they typically are loaded with sugar. And don’t get us started on the astronomical carb count. Why waste money on these drinks when making them at home is cheaper and you can control the ingredients?
Making pumpkin puree isn’t as daunting as you might think. Simply chop off the top of a sugar pumpkin near the stem, halve it like you would a melon, scoop out the seeds, put it face down on a baking sheet and roast until tender. The skin will be so soft that it will peel away. Then, mash it with a potato masher or run it through a food processor to get it nice and creamy. The resulting puree should be used immediately or frozen for six to eight months. Pumpkin year round—yeah!
These drinks come together in mere minutes and are low in calories, carbs and sugar.
Pumpkin Spice Drink Base
1 cup pumpkin puree
½ cup dark brown sugar
1 tablespoon vanilla extract
1 tablespoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon nutmeg
In a medium saucepan, whisk together the pumpkin puree with sugar, vanilla extract and spices until smooth. Heat over medium-low heat, stirring constantly, until mixture just begins to bubble. Remove from heat and allow to cool. Use as directed in drink recipes below. Store the pumpkin spice base in the refrigerator for up to two weeks.
Pumpkin Spice Latte
3 tablespoons Pumpkin Spice Drink Base
2 cups whole milk
2 shots espresso, about ¼ cup, or ½ cup strongly brewed coffee
¼ cup heavy cream, whipped with 1 tablespoon powdered sugar until firm peaks form
Combine Pumpkin Spice Drink Base and milk in a small saucepan. Heat until warm, stirring frequently. Turn off heat. Add the espresso and stir to combine. Divide between two mugs and top with sweetened whipped cream.
Note: To make this drink dairy free, replace the milk with dairy-free alternative and the whipped cream with either homemade whipped coconut cream or premade whipped topping, like So Delicious’ CocoWhip.
Chai Pumpkin Spice Latte
½ cup boiling water
1 black tea bag (or gluten-free chai tea bag)
1 cup milk or dairy-free alternative
3 tablespoons Pumpkin Spice Drink Base
Pinch freshly ground black pepper
Pour the boiling water over the tea bag and steep for five minutes. The tea should be strong.
While the tea steeps, prepare the milk. Combine milk, Pumpkin Spice Drink Base and black pepper in a small saucepan. Heat until warm. Whisk vigorously to froth. Pour the pumpkin milk into the steeped tea. Stir gently to combine.
¾ cup pumpkin puree
1 large frozen ripe banana
1 cup milk or unsweetened dairy-free milk
1 tablespoon maple syrup or honey
1¼ teaspoons pumpkin pie spice
½ teaspoon pure vanilla extract
Combine all ingredients in a blender. Blend on high speed until smooth. Divide between two glasses. Serve immediately.
This is one treat no Harry Potter fan should miss! To make this version taste like the one available in Universal Studios’ Wizarding World of Harry Potter, include the optional granulated sugar.
1 cup pumpkin puree
2 cups apple juice
1 cup apricot nectar or apricot juice
½ cup water
2 teaspoons pumpkin pie spice
1 teaspoon vanilla extract
¼ cup granulated sugar (optional)
In a small saucepan, whisk together pumpkin puree, apple juice, apricot nectar and water until smooth. Add the pumpkin pie spice, vanilla extract and granulated sugar, if using. Bring to simmer over medium-low heat. Reduce heat to low and simmer for 20 minutes.
Serve warm or chilled.
Amy Keller, MS, RD, LD,
is a dietitian and celiac
support leader from
Q: My daughter is in fourth grade. The teacher likes to give out candy as rewards for good behavior and during math games. I’m nervous because most likely not all the candy choices are going to be safe. How can I approach this with her teacher? My daughter is already shy and worried about this drawing extra attention.
A: If you feel comfortable discussing it informally with the teacher, that’s a good place to start. However, you might want to consider a 504 Plan for your child. This formal document assures that there will be consistency in all classrooms and with all teachers who work with your child. Visit understood.org for more information on 504 Plans and how one might help your daughter. All of the major celiac organizations include information about how to implement a 504 Plan on their websites as well.
You can provide a bag of safe gluten-free candy, labeled with your daughter’s name, that her teacher could discreetly keep. This is also a good tip for birthday treats. While many schools now require prepackaged treats with clear ingredient lists or have eliminated sweet birthday treats altogether, it’s still a good idea to supply an emergency stash of small, prepackaged bags of cookies or other gluten-free goodies so your child doesn’t feel left out in the case of a surprise celebration. Just be sure to note the expiration date on the packages of the items you leave in the classroom so that you can can refresh them as needed.
Q: My 14-year-old son was diagnosed with celiac at the end of last school year. We got a pretty good handle on the diet at home this summer, but now he’s playing freshman football. I know he needs to eat before games, but the pregame meal of pasta and bread isn’t going to work. How can I make sure he gets to eat safely?
A: Most kids don’t want to miss out on the camaraderie of the pregame meal, but it can be tricky. If the meal is prepared by a football parents’ organization, you might consider talking with them first, or volunteer with the group and assist with menu planning. You might discover that you are not the only parent with a player who requires a special diet. Is pasta on the menu every time because that’s what the players prefer, or would they be willing to mix it up occasionally with rice- or potato-based dishes? One football team I recently worked with did a make-your-own-burrito-bowl pregame meal, while another had a baked potato bar. Are there other naturally gluten-free items available that your son can enjoy, like fruit or salad?
Athletes need good sources of carbohydrates in their pregame meals. If you are packing food, a generous portion of gluten-free pasta, white or brown rice, or potatoes can provide that needed energy. High-fiber foods and spicy foods may not be tolerated. High-fat foods tend to sit in the stomach for a long time, so they should also be avoided right before the game. If your son has a particularly sensitive stomach, it may be better to avoid solid foods right before a game, opting instead for a healthy smoothie or shake.
Make sure your son drinks plenty of fluid before, during, and after games and practice, because dehydration can cause gastrointestinal upset, too. Choose water and sports drinks instead of juice or soda. Most importantly, try out pregame foods on training days—never try a new food or beverage on game day.
Q: I started making breakfast before school, but I always feel hungry by the start of third period. I usually eat cereal if i’m at home, or a gluten-free granola bar and orange juice on the bus. Lunch isn’t until 1 p.m., so by then I’m starving. Do you have suggestions on how I can make breakfast a little more filling?
A: First off, I think it’s great that you are making your breakfast. This important skill will serve you well in the future. So many kids skip breakfast, and that affects how well they perform in school. Cereal and granola bars are great starters for breakfast, but on their own, they do not provide the most balanced meal. Choose a protein with your breakfast every morning—eggs, string cheese or Greek yogurt. Enjoy cereal, gluten-free granola, toast or a bagel as your grain of choice. Top it all off with a piece of fruit instead of juice. You’ll stay fuller much longer.
If you can snack between classes, a gluten-free protein or snack bar, a handful of nuts or a piece of fruit can help keep the hunger pangs at bay until it’s time for lunch. Just be sure whatever snack you choose doesn’t need to be refrigerated.