To Gluten Free, or not gluten free? That is the question.

As some of you may know, I manage stellaLucy Gluten Free Market located in the Claremont Village. Among the hustle bustle of our regular customers we always get the looky loo wondering "What is gluten free? Is it the right choice for me?". We also get the skeptics who think I am peddling snake oil in the form of cookies and bread.

First things first:
Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is the protein found in wheat, barley, rye, and contaminated oats.

Some people can be tested for Celiac disease and have the results be negative but still find that eliminating gluten alleviates symptoms. False negatives can occur in young chilren and in people who have already changed their diet to gluten free. Symptoms include; bloating, unexplained weight loss, diarrhea, stomach pain, headaches, exhaustion. Dermatitis Herpaphormis is also a symptom of celiac disease. Undiagnosed celiac disease can cause colitis, chrons, IBS and other autoimmune issues. Avoiding gluten has also shown to help people with inflammatory diseases such as lupus, arthritis ect. A gluten free casein free diet has also shown positive results in children with Autism and ADHD.

Celiac disease can be tested for by taking a simple blood test, or a more invasive biopsy of the small intestine. There are also genetic test available using a saliva swab.

A Gluten Free diet may not be suitable for everyone, but the reduction of gluten products can have a positive effect for all people. The American diet is loaded with wheat products. Think about it, grab a bagel for breakfast, sandwich for lunch and pasta for dinner. Not only is your blood sugar peaking and crashing all day beacuse of carb loading, but over intake any one item is not good for your body. Try starting out small, switch you morning bagel or cereal for a protein smoothie. Have a salad for lunch and try a brown rice or quinoa based pasta for dinner.

I think the first positive step of going GF is slowing down and reading labels. When you really start looking at the back of packages you will find that most ingredients are man made chemicals. Michael Polland author of Omnivores Dilema and who also appears in Food Inc. gave me a great rule of thumb. If your great grandmother wouldn't recognize something as food you probably shouldn't eat it. Without mentioning any company names think about the tube of brightly colored "yogurt". Your grandmother wouldn't know if she should eat it or condition her hair with it. Also think about those 2 inch long words on the back of you favorite Nacho Cheese Chips. If I were to put the powdery chemical in a bowl and gave you a spoon, would you eat it? If your answer is no, then why would you want to eat it masked in salt and fat? We have a huge disconnection to our food. Real whole foods should be the bulk of your daily intake. If it doesn't rot, you shouldn't eat it.

I'll be the first to admit, eating healthy isn't always convenient. But I would rather take the steps to plan so I can avoid intaking heavily processed and preserved food. My next post will include a meal plan and simple tips for making healthy decisions.

Super Bowl: Crunchy Garbanzo

Forget popcorn! These high protein low carb snack are the perfect way to satisfy that crunchy craving.

What you need:

2- Cans Field Day Organic Garbanzo Beans
2 Tbs. Olive Oil
Pinch Of Cayenne
Pinch of Curry Powder
Sea Salt
Fresh Cracked Pepper

Preheat Over to 375 F

Drain Beans, Toss with olive oil. Spread on baking sheet. Bake for 10 Min or until crunchy. Toss with spices. Salt and Pepper to taste.

I love this recipe, with a simple change of spices it becomes a whole new snack. Try galic powder and parsley, season salt or lemon pepper.

Super Bowl: Spiced Sangira

What is better that a spiked punch bowl? Spiced Sangria! This is a great way to take a summer beverage and give it a winter flair.

What you will need

1 Liter of Red Table Wine
1 Cup of Brandy
1 Cup Pressed Apple Juice
2 Red Apples Cubed
3 Cinnamon sticks

Combine ingredients in pitcher.( I like a clear pitcher to showcase this beauty of a beverage) Marinade over night. Increase or reduce brandy to taste.

Super Bowl: Sticky Wings

Hot wings seem to be an essential finger food these days. Here is a twist on this already favorite item.

Sticky Wings

What you'll need:

4lbs Chicken Wings
1 Cup GF Soy Sauce
1/4 Cup Brown Sugar
1 tbs. Red Pepper Flakes
1/4 Cup Orange Juice
2 tbs. Olive Oil
2 tbs. Sesame seeds

Pre Heat oven to 350 F

Heat olive oil in pan over med high. Brown wings on all sides. Transfer wings into a baking dish. Reduce heat to medium.

Add soy sauce, brown sugar, OJ and red pepper flakes. Stir until brown sugar has disintegrated.**

Reserve 1/2 of sauce. Pour over chicken wings. Bake for 7-10 min or until chicken has cooked through.

Toss wings with reserved sauce. Plate and sprinkle with sesame seeds.

**(Double sauce if needed.)

Super Bowl: Potato Skins

Super Bowl is all about the food, funny commercials, and eerr football too! To me nothing says Super Bowl like tasty finger foods. Here are some delicious Super Bowl recipes. These will leave your guests satisfied and will cater to your gluten free needs!

Potato Skins

What you'll need:

Makes 12 Skins

6 Russet Baking Potatoes-(Scrubbed Clean)
Olive Oil
1/2 Cup Butter (Earth Balance for Dairy Free)
1/2 Cup Sour Cream (Omit for Dairy Free)
3 Slices Applegate Farm Applewood Smoked Bacon-(Fried and coarsely chopped, Omit for vegetarian)
1/4 Cup Chopped Green Onion
1 Cup Shredded Cheddar Cheese (Or Daiya Cheddar Style Cheese Shreds)

Pre Heat Oven to 400 F. Poke holes in potatoes with a fork. Rub skin with olive oil. Bake for 1 hour and 15 min. In the center of the rack. Prepare Bacon, shred cheese and chop the green onion.

Reduce Oven Temp to 300 F

Cut potatoes lengthwise. Scoop center of the potatoes out. Mix with butter, sour cream, chives and salt and pepper to taste. Scoop mixture back in to skins. Top with cheese and chopped bacon.

Place potatoes on baking sheet and bake at 300 F for 15-20 Min. Or until Cheese is melted.

GF Ginger Bread Cookies

3 cups Pamela's Bread and Flour Blend

1/4 teaspoons salt

3/4 teaspoon GF baking soda

2 teaspoons ground ginger

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cloves


1/2 cup unsalted butter, room temperature-(sub Earth Balance if Dairy Free)

1/2 cup granulated white sugar

1 large egg

2/3 cup Wholesome Sweeteners Black Strap Molasses (To prevent molasses from sticking to the measuring cup, first spray the cup with a non stick vegetable spray.)



Confectioners Frosting:

2 cups confectioners sugar (icing or powdered sugar), sifted

1/2 cup unsalted butter, room temperature-(sub Earth Balance if Dairy Free)

1 teaspoon Flavorganics Pure Vanilla Extract

1 1/2 tablespoons milk or light cream (Milk sub of your choosing*)

Assorted food colors (if desired)

Gingerbread Men: In a large bowl, sift or whisk together the flour, salt, baking soda, and spices.

In the bowl of your electric mixer (or with a hand mixer), with the paddle attachment, beat the butter and sugar until light and fluffy. Add the egg and molasses and beat until well combined. Gradually add the flour mixture beating until incorporated.



Divide the dough in half, and wrap each half in plastic wrap and refrigerate for at least two hours or overnight.



Preheat oven to 350 degrees F and place rack in center of oven. Line 2 baking sheets with parchment paper and set aside while you roll out the dough.



On a lightly GF floured surface, roll out the dough to a thickness of about 1/4 inch. Use a gingerbread cutter to cut out the cookies. With an offset spatula lift the cut out cookies onto the baking sheet, placing the cookies about 1 inch (2.54 cm) apart.



Bake for about 8 - 12 minutes depending on the size of the cookies. Small ones will take about 8 minutes, larger cookies will take about 12 minutes. They are done when they are firm and the edges are just beginning to brown.

Remove the cookies from the oven and cool on the baking sheet for about 1 minutes. When they are firm enough to move, transfer to a wire rack to cool completely.



If desired, you can press raisins, currants, or candies into the dough for eyes and buttons while the cookies are still warm. Otherwise, confectioners frosting can be used to decorate the cookies. You can also use the icing as a glue to attach candies, raisins, and sprinkles.



Confectioners Frosting: In an electric mixer (or with a hand mixer), cream the butter until smooth and well blended. Add the vanilla extract. With the mixer on low speed, gradually beat in the sugar. Scrape down the sides of the bowl and beater. Add the milk and beat on high speed until frosting is light and fluffy (about 3-4 minutes). Add a little more milk* if too dry. Place the frosting in a pastry bag fitted with a decorative tip and decorate the gingerbread men as desired.

Tint portions of frosting with desired food color (I use the paste food coloring that is available at cake decorating stores and party stores).

Makes about 3 dozen cookies depending on the size of cookie cutter used.

Store in an airtight container.

GF Ginger Snap Pumpkin Pie

GF Ginger Snap Pumpkin Pie

This ginger snap crust gives the perfect amount of spice to a pupmkin pie. This pie filling works best with the cookie crust. Enjoy!

Mi-Del Ginger Snap Crust

30 Mi-Del ginger Snap Cookies
5 tbs. Butter or Butter substitue, melted

Pre Heat over to 350 F

Crumb cookies, makes 1 1/2 Cups

Toss cookie crumbs with melted butter

Press in to 9 inch pie dish

Bkae until light golden brown (about 7 min)

Cool completely before filling

Pie Filling

2/3 Cup of cream, coconut milk or vegan cream substitute

6 tbs. honey

2 eggs beaten or 2 *Flax Eggs

3 tbs. or GF All purpose flour blend or Rice Flour

1/2 tsp kosher salt


(Recipe from Mi-Del)