Common Myths About Gluten-Free Living, Debunked

 The gluten-free lifestyle is often misunderstood. Whether you’re newly diagnosed with celiac disease or just curious about what gluten-free living entails, you’ve likely encountered some eyebrow-raising myths. Let’s clear the air (and the bread crumbs)!

1. “Gluten-free is just a fad diet.”  

Sure, gluten-free living gained popularity when celebrities hopped on the bandwagon, but for those with celiac disease or gluten intolerance, it’s a medical necessity, not a trend. Even a tiny amount of gluten can trigger serious health issues for people like us.

2. “Gluten-free food is automatically healthier.”

Not so fast! Many gluten-free products are packed with extra sugar, fat, and calories to compensate for the missing gluten. While some naturally gluten-free options (hello, fruits and veggies!) are healthy, not all gluten-free goodies are. Always check the labels.

3. “You can just pick off the croutons.”

Nope! Cross-contamination is no joke. Even a breadcrumb left behind on a cutting board or in shared butter can be enough to cause a reaction. For those with celiac disease, eating gluten-free isn’t just about avoiding bread—it’s about avoiding all traces of gluten.

4. “A little gluten won’t hurt.”

For people with celiac disease, even a small amount of gluten can lead to gut damage and long-term health problems. It's not about willpower or preference—it’s about health and safety.

5. “You must miss eating good food!”

While the gluten-free learning curve can feel steep at first, the variety of delicious options today is incredible. From gluten-free pastas to pizza and even flaky croissants, there’s no shortage of treats to enjoy. Plus, it’s a chance to discover new cuisines that are naturally gluten-free, like Thai or Indian food.

6. “You’ll outgrow celiac disease.”

Celiac disease isn’t something you “grow out of.” It’s a lifelong autoimmune condition. The only treatment? Sticking to a 100% gluten-free diet.

7. “Gluten-free means boring meals.”

Not at all! A gluten-free plate can be just as vibrant and flavorful as any other. Think sizzling fajitas, loaded baked potatoes, or a fresh salad with all the fixings. With creativity and planning, the possibilities are endless.

The Bottom Line

Living gluten-free might take some extra effort, but it’s far from impossible—and certainly not boring! Understanding the facts helps us all create a more supportive and inclusive gluten-free world. Got any myths you’ve heard? Share them in the comments!

Living gluten-free isn’t a limitation; it’s an opportunity to thrive in a way that works best for our health. Cheers to being fabulously gluten-free! 🌟

Gluten-Free New Year’s Resolutions: Tips for a Fresh Start

 

Gluten-Free New Year’s Resolutions: Tips for a Fresh Start

The New Year is a perfect time to set intentions for healthier, happier living—and for those of us with celiac disease or following a gluten-free lifestyle, it’s a chance to refresh our habits and deepen our commitment to wellness. Here are some simple yet meaningful gluten-free New Year’s resolutions to inspire your journey:

1. Experiment with New Recipes

Make 2025 the year you fall in love with cooking all over again! Try a new gluten-free recipe each month—whether it’s artisan bread, flaky pie crust, or a savory casserole. Exploring new cuisines like Thai or Mexican can also open up naturally gluten-free options.

2. Declutter Your Pantry

Out with the old, in with the new! Check your pantry for expired gluten-free items and reorganize your staples. Invest in cute, labeled containers to keep cross-contamination at bay and make your pantry Instagram-worthy.

3. Advocate for Yourself

Whether dining out or attending social events, resolve to confidently communicate your gluten-free needs. Practice speaking up about celiac disease—it’s an act of self-care and an opportunity to educate others.

4. Support Local Businesses

Seek out gluten-free-friendly restaurants, bakeries, or farmers' markets in your community. Not only will you enjoy delicious treats, but you’ll also help support businesses that cater to the gluten-free community.

5. Prioritize Self-Care

Living gluten-free can be challenging, so don’t forget to nurture your mental and physical health. Schedule time for hobbies, exercise, or mindfulness practices that bring you joy and balance.

6. Get Tested or Retested

If you’ve been gluten-free for a while but still don’t feel 100%, consider scheduling a follow-up with your doctor. Checking vitamin levels or addressing any lingering symptoms can ensure you’re at your healthiest.

7. Celebrate Your Wins

Each gluten-free day is a victory for your health. Celebrate small milestones, whether it’s finding the perfect pasta substitute or mastering a new gluten-free skill. You’re doing amazing things for yourself!

Here’s to a New Year filled with delicious food, strong health, and plenty of joy. What are your gluten-free resolutions this year? Let’s make 2025 the best gluten-free year yet!

Happy New Year! 🎉

Meal Plan Week 1 2025

7-Day Meal Plan 

Day 1

• Breakfast: Scrambled eggs (2 large) with spinach (1 cup, sautéed), diced tomatoes (1/2 cup), and a sprinkle of almonds (1 tbsp) – 250 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with cucumber slices (1 cup) – 110 kcal
• Lunch: Quinoa salad (1/2 cup cooked quinoa, 1 can tuna, 1/2 cup cherry tomatoes, 1/4 cup cucumber, 1 tbsp olive oil) – 350 kcal
• Snack: Hard-boiled egg (1 large) with a handful of walnuts (10 halves) – 130 kcal
• Dinner: Stir-fried mixed vegetables (1 cup, with bell peppers, zucchini, onions, and green beans) with black beans (1/2 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 1: 1,260 kcal

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Day 2

• Breakfast: Sunny-side-up eggs (2 large) with sautéed kale (1 cup), avocado slices (1/4 avocado), and 1 tbsp chopped pecans – 270 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with sliced bell peppers (1 cup) – 120 kcal
• Lunch: Canned salmon salad (1 can, 1/4 cup diced cucumbers, 1 tbsp olive oil) over spinach (1 cup) – 300 kcal
• Snack: Cherry tomatoes (1/2 cup) with a small handful of almonds (10 nuts) – 90 kcal
• Dinner: Crab and vegetable stir-fry (3 oz crab, 1 cup snap peas, 1 tbsp olive oil) with basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 2: 1,200 kcal

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Day 3

• Breakfast: Omelet (2 eggs) with diced bell peppers (1/4 cup), spinach (1/2 cup), and 1 tbsp walnuts – 220 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with sliced zucchini (1 cup) – 110 kcal
• Lunch: Black bean and quinoa bowl (1/2 cup each, sautéed vegetables 1/2 cup) with olive oil (1 tbsp) – 350 kcal
• Snack: Celery sticks (1 cup) with almond butter (1 tbsp) – 90 kcal
• Dinner: Tuna patties (1 can tuna, 1 egg, seasonings) with roasted green beans (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 3: 1,190 kcal

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Day 4

• Breakfast: Hard-boiled eggs (2 large) with avocado slices (1/4 avocado) and 1 tbsp chopped pecans – 230 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with carrot sticks (1/2 cup) – 110 kcal
• Lunch: Black bean and vegetable salad (1/2 cup black beans, 1/2 cup diced cucumbers, 1/4 cup cherry tomatoes, 1 tbsp olive oil) with quinoa (1/4 cup cooked) – 300 kcal
• Snack: Sliced cucumber (1 cup) with sea salt and a handful of almonds (10 nuts) – 90 kcal
• Dinner: Baked salmon cakes (1 can salmon, 1 egg, seasonings) with sautéed snap peas (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 4: 1,150 kcal

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Day 5

• Breakfast: Quinoa porridge (1/2 cup cooked quinoa, 1/2 cup almond milk, 1 tsp cinnamon, 1 tbsp chopped nuts) – 250 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with cherry tomatoes (1/2 cup) – 110 kcal
• Lunch: Crab salad (3 oz crab, 1 tbsp olive oil, 1/4 cup diced celery) over arugula (1 cup) – 300 kcal
• Snack: Sliced bell peppers (1 cup) with hummus (2 tbsp) – 100 kcal
• Dinner: Stuffed bell peppers (1 pepper, 1/2 cup black beans, 1/4 cup cooked quinoa, diced vegetables) – 350 kcal

Total for Day 5: 1,110 kcal

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Day 6

• Breakfast: Scrambled eggs (2 large) with spinach (1/2 cup), diced onions (1/4 cup), and 1 tbsp chopped almonds – 230 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with cucumber slices (1 cup) – 110 kcal
• Lunch: Basmati rice bowl (1/2 cup cooked, 1 can tuna, 1/4 cup shredded carrots, 1/2 cup sautéed green beans, 1 tbsp olive oil) – 420 kcal
• Snack: A boiled egg (1 large) and a handful of walnuts (10 halves) – 130 kcal
• Dinner: Garlic crab stir-fry (3 oz crab, 1 cup snap peas, 1 tbsp olive oil) with basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 6: 1,310 kcal

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Day 7

• Breakfast: Egg muffins (2 eggs, 1/4 cup diced spinach, 1/4 cup bell peppers, 1 tbsp walnuts) – 230 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with sliced zucchini (1 cup) – 110 kcal
• Lunch: Black bean and quinoa bowl (1/2 cup each) with diced cucumbers (1/4 cup) and cherry tomatoes (1/4 cup) – 350 kcal
• Snack: Celery sticks (1 cup) with almond butter (1 tbsp) – 90 kcal
• Dinner: Lemon herb baked salmon (1 can salmon, seasonings) with roasted green beans (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 7: 1,200 kcal

Adjustments

• If you need more calories, increase portions of nuts, rice, or protein.
• For fewer calories, reduce rice to 1/4 cup or eliminate oil/nuts in certain meals.

Shopping List for the 7-Day Meal Plan

Here’s a categorized shopping list with approximate quantities based on the meal plan. Adjust amounts depending on portion preferences and household size.

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Protein

• Eggs: 2 dozen
• Canned tuna: 5 cans (5–6 oz each)
• Canned salmon: 4 cans (5–6 oz each)
• Crab (fresh or canned): 12 oz
• Black beans: 3 cups cooked or 2 cans (15 oz each)

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Grains

• Quinoa: 2 cups uncooked
• Basmati rice: 3 cups uncooked

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Dairy

• Cottage cheese (low-fat): 3 cups

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Vegetables

• Spinach (fresh): 6 cups
• Kale: 3 cups
• Snap peas: 4 cups
• Green beans: 6 cups
• Zucchini: 4 medium
• Cherry tomatoes: 2 pints
• Bell peppers (any color): 7 medium
• Carrots: 6 medium
• Cucumbers: 5 medium
• Celery: 2 stalks
• Onions: 2 medium
• Arugula: 2 cups

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Fats and Oils

• Olive oil: 1/2 cup
• Avocados: 2 medium
• Almond butter: 1/4 cup
• Tahini: 2 tbsp

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Nuts and Seeds

• Almonds (chopped or whole): 1/2 cup
• Walnuts (halves): 1/2 cup
• Pecans (chopped): 1/4 cup

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Pantry Items

• Salt and pepper
• Garlic powder
• Paprika
• Cumin
• Lemon juice

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Optional Snacks and Extras

• Hummus: 1/2 cup
• Guacamole: 1/2 cup
• Almond milk: 1/2 cup
• Cinnamon

“Your Complete Guide to Going Gluten-Free After a Celiac Diagnosis”

Switching to a gluten-free diet after being diagnosed with celiac disease can feel overwhelming at first, but with a strategic approach, it becomes manageable. Here’s a guide to help you transition smoothly:
1. Learn the Basics
   •   Understand Gluten: Gluten is a protein found in wheat, barley, rye, and triticale. It’s often hidden in processed foods, sauces, and seasonings.
   •   Read Labels: Learn to identify gluten on ingredient lists. Look for terms like malt, brewer’s yeast, and modified food starch (if derived from wheat).
2. Clear Out Gluten from Your Kitchen
   •   Declutter: Remove foods containing gluten from your pantry, fridge, and freezer.
   •   Replace Essentials: Stock up on gluten-free staples like rice, quinoa, gluten-free oats, and certified gluten-free flour.
   •   Prevent Cross-Contamination: Use separate utensils, cutting boards, toasters, and spreads to avoid traces of gluten in your gluten-free meals.
3. Focus on Naturally Gluten-Free Foods
   •   Whole Foods: Prioritize fruits, vegetables, meat, poultry, fish, eggs, nuts, seeds, legumes, and dairy.
   •   Gluten-Free Grains: Incorporate rice, quinoa, millet, amaranth, buckwheat, and certified gluten-free oats.
4. Find Gluten-Free Alternatives
   •   Look for certified gluten-free bread, pasta, crackers, and snacks. Many brands cater specifically to celiac-safe diets.
   •   Explore gluten-free baking with almond flour, coconut flour, or gluten-free all-purpose flour.
5. Dining Out Safely
   •   Research Ahead: Look for restaurants with gluten-free menus or options.
   •   Communicate Clearly: Inform the staff about your celiac diagnosis and the need for strict gluten-free food preparation.
   •   Ask Questions: Confirm that food is prepared separately and without shared fryers or cutting boards.
6. Get Support
   •   Join a local or online celiac support group to exchange tips and experiences.
   •   Work with a dietitian specializing in celiac disease for personalized guidance.
7. Be Mindful of Hidden Sources
   •   Medications and Supplements: Check for gluten in over-the-counter drugs and vitamins.
   •   Personal Care Products: Some lipsticks, toothpaste, and lotions may contain gluten—choose gluten-free options.
8. Stay Positive
   •   Focus on the variety of foods you can eat rather than what you can’t.
   •   Experiment with new recipes and cuisines that are naturally gluten-free.
Adopting a gluten-free lifestyle is a learning curve, but with time and practice, it will feel second nature!

Angel Food Cake Puffs

5 egg whites, room temperature
3/4 tsp cream of tartar
1/4 tsp salt
3/4 cup sugar
1/2 cup gluten free flour mix
1/2 tsp vanilla extract
1/2 tsp baking powder

Place egg whites, cream of tartar, vanilla, and salt in mixing bowl. Beat eggs on medium speed until it forms soft peaks. Add 1/4 cup of sugar and beat until forms stiff peaks.  In a separate bowl, mix flour and 1/4 cup sugar. Fold flour and sugar mixture into egg whites. Spoon mixture into a greased bun pan.

 Bake at 350 for 25-30 minutes. Makes 6.

Great served topped with fruit and whip topping!

Oatmeal Creme Pies

Cookies

1 1/4 cups butter
1/2 sugar
1 cup brown sugar
4 tsp molasses
1 egg
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
3/4 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1 1/2 cup gluten free flour mix (I used Bloomfield Farm gluten free all purpose baking mix.)
3 cups of gluten free oatmeal

With a mixer, cream butter and sugar. Add egg and molasses. Add in rest of ingredients slowly and mix well.
On parchment paper or non-stick mat, drop 1/4 scant cup of dough on mat 2 inches apart. Bake for about 12 minutes at 350. After baking let cookies cool a few minutes then transfer to wire rack to cool completely.

Filling

3/4 cup butter
3 cups powdered sugar
1 tsp vanilla
3 tbsp heavy cream

In mixer, cream butter then slowly add powdered sugar. Add vanilla and cream and mix well.

To assemble

Place filling in a Ziploc bag and cut one tip to pipe out filling. On the bottom side of a cookie, pipe filling then top with another cookie. Makes about a dozen. Store in refrigerator or wrap individually and store in freezer. Let thaw about 15 minutes before eating.

Aunt Judy's Marinated Vegetable Salad

1 can LeSueur peas, drained

1 can cut green beans, drained

1 can shoe-peg corn, drained

1 cup celery, chopped

1 med. Bell pepper, chopped

1 med onion, chopped

1 cup sugar

1 tsp. pepper

¾ cup white vinegar

½ cup oil

Mix drained peas, beans and corn with celery, pepper and onion.  Set aside. In a saucepan combine sugar pepper, vinegar and oil; bring to a boil.  Pour over vegetable mixture and marinate overnight.

*Note: I reduce the sugar to 3/4 cup, as I prefer it not as sweet.