I recently had the fortune to meet Julie Beyer through a mutual friend and registered holistic nutritionist. As it turned out, Julie is soon to be a holistic nutritionist and currently operates For The Love Of Food where she teaches people the intricacies of whole food cooking. As part of her services, she has now developed a fantastic variation of granola which she has coined ‘GLOWnola’ for it’s health benefits. And the best part of her granola is that it’s gluten-free!

As most people with celiac disease know, the vast majority of oats on the market are not safe to consume due to their harvesting and processing practices. So Julie has come up with a delicious alternative using other grains, such as buckwheat, and some different savoury sweeteners such as coconut sugar or stevia.

I had the chance to try a few different flavours that Julie makes. Without going into to much detail about the specific ingredients (I’d hate to give away any trade secrets), I will say that my favorite was the Coconut Mint Chocolate Chip!

GLOWnola truly is a unique twist on traditional granola. I actually found it to be a much easier snack to take on-the-go. I find traditional granola needs to be eaten in a bowl with some yogurt and berries. But GLOWnola makes a great treat to take with you and eat any time.

If you are interested to learn more about GLOWnola or try some for yourself, contact Julie directly at www.loveoffood.ca.

photo credit: Bob.Fornal

Many years of studying and dedication to improving my health has resulted in me being able to experience a full recovery and my body has healed completely from my gluten intolerance. I have been eating gluten with no ill effects since March 2010 and I’m ready to share my story with the world. (please read my entire journey to diagnosis as you will learn that I was diagnosed without a biopsy which opens up the possibility that I never had intestinal damage to begin with.)

*It’s important to note that I didn’t lie to anyone about my gluten-free status during this time. If anyone asked, I told them that I re-introduced gluten into my diet and that I would share the whole story when I was ready. I just didn’t publicly announce that I was no longer gluten-free, until I was confident that my symptoms weren’t going to return after a few months. This decision was important to me because I still want to protect the integrity of how serious Celiac Disease is and how important it is to consume a gluten-free diet (even if you have NO symptoms!) I am confident that my Celiac gene is no longer expressing itself which is very different than just removing gluten for a period of time and being able to re-introduce it again without symptoms. Please note that I am NOT claiming to have found the cure for CD nor will I be coming up with a protocol for others to follow in my footsteps. What worked for me may not work for anyone else. I am simply sharing my journey and what it took to bring me back to health because an overwhelming amount of people have asked me to.

I have to admit, I’m extremely nervous about going public with my journey since it may not be received with open arms but if it instills hope in even one person struggling with Celiac Disease or gluten sensitivity, then it will be worth it.

Since I could easily write a book about my experience, I’ve decided to break up my story into shorter blog posts and I will share links to them here, in chronological order as I continue to write them:

2010 = Major Breakthrough In My Health (please start here!)

How I Healed My Gluten Intolerance – Part 1

I have closed the comments on this post so that it functions more as a reference page where I can compile all the parts of my story in one place. You are welcome to comment on any of the posts above!

Special Note to LGFC Members:

Even though Rich and I are no longer eating 100% gluten-free we have decided to continue running this group because we still have a wealth of knowledge, expertise and personal experience to share with you. We feel that my long journey towards diagnosis, our experience working with Celiac and GF clients as nutritionists and my subsequent healing journey puts us in a great position to confidently facilitate a gluten-free group. In addition to our previous experience you might also be interested to know that we are still consciously choosing to eat over 90% gluten-free so we still have a lot of wisdom to share. The group will continue to provide valuable workshop topics that will teach you how to life a safe, happy and healthy gluten-free life.

One of our members has expressed her concern and confusion about how my husband and I could teach classes about living GF if we are no longer doing it ourselves. Since others might have the same question I thought that it would be best to answer her question publicly:

In short, because we are professionally trained as nutritionists we don’t need to be living 100% gluten-free in order to teach classes about it. On top of our education we also have 3 years of personal experience of living on a strict gluten-free diet and I have 4 years of experience working with clients teaching them how to do the same. There are many nutritionists consulting and teaching about other diseases and disorders, such as diabetes, without ever having experienced it themselves. I also liken it to my job as a birth doula or that of a male obstetrician. If you are professionally trained, you don’t need to have given birth yourself to support women in labour It was important for me to clear that up as it’s a valid question and I hope that explains where we stand. You might also want to read our updated About Us page.

Thank you for your support! I look forward to connecting with many of you soon!

I wanted to try something a bit different with the wild rice this time so I picked apart several pilaf recipes and came up with my own. This recipe can be easily adapted to cater vegetarians and meat eaters alike.

Ingredients:
1 tbsp coconut oil
1 cup wild rice
1/2 cup chopped onions
1/2 cup chopped celery
1-2 carrots
1/4 cup roughly chopped almonds
2 cups low sodium GF chicken broth
1 cup mushrooms (sliced)
1 cup white wine
1 gala chopped apple
salt & pepper to taste
1 lb ground turkey (*optional)

Directions:

Heat the coconut oil in a large stainless steel skillet on medium-high.

Add the chopped onions and let them cook for a few minutes, stirring occasionally.
(*if you choose to include ground turkey, add it now until it has browned, then continue with recipe)
Add the uncooked rice and vegetables, stirring frequently until the vegetables begin to soften slightly.
Season with salt and pepper.
Stir in the broth and wine, cover and simmer for 30-40 minutes (until rice is tender).
You shouldn’t need to stir it while it cooks, but you can take a quick peek once in a while to make sure it’s not sticking to the bottom.
Once rice is ready, mix in the chopped almonds and apples and serve!

Symptoms

Unfortunately, there are no typical signs and symptoms of Celiac Disease. According to the National Foundation for Celiac Awareness:

“There are more than 300 symptoms of celiac disease, and symptoms may vary amongst different people. One person might have symptoms of diarrhea and abdominal pain, while another person has irritability or depression. Some patients develop celiac symptoms early in life, while others feel healthy far into adulthood. Some people with celiac disease may not show any symptoms. These differences can make celiac diagnosis extremely difficult resulting in 95% of celiacs undiagnosed or misdiagnosed with other conditions. Left untreated, people with celiac disease can develop further complications such as other autoimmune diseases, osteoporosis, thyroid disease, and cancer.”

Some of the most common symptoms, which may occur singly or in combination, include:

Diagnosis

The diagnosis of Celiac Disease is often very difficult because the broad range of symptoms that vary from mild to severe (or none at all) often mimic those of other diseases including irritable bowel syndrome, crohn’s disease, ulcerative colitis, lactose intolerance, fibromyalgia, chronic fatigue syndrome and depression.

The average time frame for diagnosis of Celiac Disease from the onset of symptoms in Canada is 10 years in comparison to Italy where it is 3 weeks. The difference? In Italy all children are screened by age 6 and Italians of any age are tested for the disease as soon as they show symptoms. This highlights the need for increased awareness of Celiac Disease in North America, both among physicians and the general public. Some studies have suggested that for every person who has been diagnosed with Celiac Disease, there are likely 30 who have it but aren’t diagnosed. I’m looking forward to the day when doctors screen for Celiac Disease the way they do for cholesterol and blood pressure!

To gain a proper diagnosis of Celiac Disease the first step is to request the panel of blood tests from your physician or you can purchase the Celiac Home Test which is available online and in some pharmacies. If the blood tests and/or symptoms indicate Celiac Disease your physician may suggest a biopsy of the lining of the small intestine to confirm the diagnosis.

**It is very important to continue eating a normal, gluten-containing diet before being tested for celiac or you may not receive an accurate diagnosis.

Treatment

Celiac Disease can be effectively treated and controlled with a life-long adherence to a strict gluten-free diet. Once a person with Celiac Disease stops eating gluten, symptoms are often alleviated and the small intestine gradually heals over time. It is important to note that eating any gluten, no matter how small the amount, can damage the intestine. This is true for anyone with the disease, including people who do not have noticeable symptoms. It is essential to consult with a nutritionist with expertise in Celiac Disease and the gluten-free diet for nutritional assessment, education, meal planning and assistance with social and emotional adaptation to the new gluten-free lifestyle. Joining a local gluten-free support group such as LGFC and the Canadian Celiac Association for ongoing education and support is highly recommended.

When I learned that I’d be gluten-free for the rest of my life I mourned the loss of pasta which I had grown up eating almost daily with my Italian family. I truly believed that nothing could ever replace the delicious, glutenous substance that is now my poison. I tried rice pasta after rice pasta until I finally found one that I can confidently recommend. My Italian step-mother had bravely prepared dinner for me one night and when I took my first bite all the colour drained from my face and I was filled with fear. Thinking she might have made a mistake, I politely asked if she had remembered to make rice pasta for me and even went so far as to check the bag myself just to be sure. The flavour and al dente texture of this pasta had me fooled! Rizopia is the brand. A Canadian company based out of Toronto, Ontario.

My tips and tricks for cooking rice pasta:

1. Use a large pot with more water than usual as the water becomes very starchy which will make the pasta stick together if there isn’t enough water in the pot.

2. Don’t overcook! I always check my pasta well before the package’s recommendations and remove it when the texture still feels slightly undercooked. It will continue to cook slightly when you drain and rinse it so I find that if it’s the perfect texture when you drain it, it quickly becomes overcooked by the time you serve it.

3. Rinse well with cool water and serve immediately.

This is more of a non-recipe because it’s so easy. The amounts below are estimates, feel free to use them as a guideline.

Ingredients:

454g bag of brown rice pasta (we used spinach brown rice pasta tonight)
3 cloves of garlic
10-12 sun dried tomatoes packed in olive oil
2 tbsp extra virgin olive oil
2 large handfuls of arugula
1/2 cup red or white wine
16 raw prawns or shrimp (chicken would be good too)
salt and ground black pepper to taste

Directions:

Put a pot of water on to boil while you start making the sauce. Cook pasta until al dente.

Combine the sun dried tomatoes, garlic and 1 tbsp olive oil in a food processor or a blender and process until it forms a paste. In a large pan heat the remaining 1 tbsp olive oil over medium heat and saute the shrimp until they just start turning pink. Season lightly with salt and pepper. Add the tomato/garlic mixture and wine. Stir to combine and let simmer for about 2 minutes. Stir in the arugula. Add the drained and rinsed pasta to the pan and mix thoroughly so the sauce coats the pasta. Transfer to bowls and enjoy!

Serves 4 or provides yummy leftovers for lunch!

I found So Delicious Coconut Milk Yogurt while browsing through the Whole Foods in San Francisco. Unfortunately, it’s not yet available in Canada but it should be within the next couple of months, yippee! It’s always exciting to see more dairy-free/soy-free options available as it’s more common than you might think for these two allergies or sensitivities to come hand in hand. I loved the smooth, rich and creamy flavour of the yogurt and can’t wait to try it with my homemade granola. I’ll be stalking the Whole Foods in Vancouver each week until I see it appear on their refrigerator shelves.

Another great find was So Delicious Coconut Milk Ice Cream which IS available in Canada. I bought the cookie dough flavour which is gluten-free and dairy-free and it was absolutely delicious. Memories of severe stomach aches as a child made the experience of being able to safely eat something so rich and creamy without any ill effects quite memorable. While this particular flavour contains small amounts of soy many of the other flavours do not. (Ensure that you read the labels carefully if you have an adverse reaction to soy.)

You can find Turtle Mountain’s gluten-free and allergen identification table here.

My next challenge … making my OWN coconut milk yogurt and ice cream!

Ingredients:

1 14oz can Eden organic garbanzo beans (chickpeas), drained and rinsed
1/2 avocado
1/2 cup fresh spinach, chopped
1/4 cup tahini (sesame seed butter)
3 tbsp organic coconut milk
1 tbsp garlic
3 tbsp lemon juice
3 tbsp extra-virgin olive oil
1/8 tsp curry powder
1/4 tsp unrefined sea salt

Preparation:

In a food processor, combine all the ingredients and process until smooth and creamy. Serve with fresh veggies or Que Pasa corn chips.

The most expensive part of eating gluten-free is the cost of pre-packaged foods which are specifically marketed as gluten-free products: cereal, waffles, snacks, desserts, baking mixes, pizza crusts etc. These foods are high in cost and low in nutrients therefore the value of what you get for your money is very low. By limiting the amount of these expensive gluten-free convenience foods and replacing them with naturally gluten-free options you’ll drastically lower your grocery bill. Here are some tips and tricks to get you started:

1. Design your meals around foods that are naturally gluten-free such as fresh fruits and vegetables, fish, poultry, meat, eggs, brown rice, quinoa, beans, nuts and seeds. These are healthy, delicious, gluten-free staples that should represent the bulk of your meals. Pound per pound the cost of these naturally gluten-free foods are cheaper and more nutrient dense than your pre-packaged and processed gluten-free foods. More bang for your buck!

2. Shop at farmers’ markets for your fresh produce. Buying local fruits and vegetables that are in season are extremely affordable compared to conventional grocery stores. There is also the added sense of community that you gain from meeting the people who are growing your food. It can be a great weekly outing for the family as well, as they often have some kind of entertainment for the kids! If you live in Vancouver Eat Local is a great resource for local farmers’ markets and vendors. Additional resources: BC Farmers’ Markets and Farmers’ Markets Ontario. A quick google search should help you locate a list of farmer’s markets in your area.

3. Purchase your meat in bulk and cut out the middleman by going directly to the farmer. Find a source of quality grass-fed meat and purchase a larger quantity which can then be frozen. Getting together with another family and buying a whole animal and having it processed is a cheaper option than buying your meat one week at a time from the grocery store. If this is not an option then look out for sales and stock up the freezer when you find them. If you’d like to learn more about the health benefits of grass-fed meat and find local resources please visit Eat Wild for details.

4. Invest in a large stand alone freezer so you can buy and cook in bulk and have somewhere to store it!

5. Plan your meals for the week and shop with a list. Every Sunday we create a meal plan for the week with our own ideas and recipes from our favourite blogs or cookbooks and then we make our grocery shopping list. Look at your upcoming week and determine how many breakfasts, lunches, and dinners you will need to shop for. Going to the grocery store with a list of ingredients for the meals you’ve just planned and then only buying the things on your list will help eliminate extra purchases that you don’t need. We have a small whiteboard on the side of our fridge where we write out our weekly meal plan so we always have a quick reference of what we’re planning to cook each day.

6. Leftovers for lunch! To save time and money we make large, healthy meals for dinner and set aside leftovers which we can then heat up for lunch the next day. It’s cheaper (and easier) to make larger quantities of one meal then to buy the additional ingredients for a new meal. Planning to take leftovers or packing a lunch instead of eating out can really cut down on the cost of your monthly food bill.

7. Make your own soups and stews and freeze them in smaller quantities for quick and easy meals when you’re on the go. Homemade soups and stews are inexpensive to make and can easily be frozen and heated up for days when you don’t have leftovers for lunch or you’d like to take a break from cooking but still want to eat at home.

8. Experiment and learn how to make your own snacks and baked goods. Homemade sauces, dips, cookies, cakes and bread are all budget friendly if you buy the raw ingredients and make them yourself. Gluten-free baking is definitely an art, and one that I am still trying to cultivate but with practice it does become easier and it’s definitely cheaper if you’re inclined to take on the challenge.

Taking the time to learn how to cook and create meals from nutrient dense whole foods instead of pre-packaged processed foods is my #1 tip for creating a healthy, gluten-free life. As a Holistic Nutritionist I specialize in gluten-free coaching and consulting. If you’re struggling with the gluten-free and/or casein-free diet please visit cultivate your health for more information on how I can help. (Long distance phone consultations are available.)

Please share your tips and tricks for healthy, gluten-free living on a budget in the comments section of this post. I’d love to hear from you!

According to wikipedia Creole jambalaya is traditionally a combination of meat, chicken, sausage, seafood and vegetables. Rice and stock are added to the recipe in equal amounts at the end of cooking and the mixture is brought to a boil and left to simmer until the rice is cooked. We cooked our rice separately and spooned the mixture on top but I love the idea of a one pot dish so we’ll try this method next time!

This dish can easily be made allergy-free by only including foods from your safe list. It’s not an exact science, just throw together what you’ve got on hand and enjoy the simplicity of cooking with very little measuring. Vary the spices according to taste. This combination pleased our palate.

Ingredients:

1/2 lb ground bison or beef
3-4 skinless, boneless chicken thighs
15-20 large prawns
8 gluten-free sausages
1 large handful green beans
1/2 can of corn
1 orange bell pepper, sliced
1 onion, chopped
3 cloves garlic, chopped
2 stalks of celery, sliced
7-8 medium mushrooms, sliced
28 oz can diced tomatoes
1 tsp thyme
1 tsp basil
2 tbsp paprika
pinch of unrefined sea salt and freshly ground black pepper
1/4 tsp cayenne

Directions:

In a large fry pan, heat a dash of olive oil over medium heat.
Fry the onions for 5-6 minutes, until soft and add the garlic, cooking for another minute or so.
Add the beef, sausage and chicken, until almost cooked through.
Add all the vegetables and spices cooking for an additional few minutes to combine the flavours.
Add the can of diced tomatoes, mix well, cover and simmer for 25-30min. (This is where you could add equal amounts of rice and gf stock or water if you choose, to make it a one pot dish.)

Serve in a bowl over rice.

Being sensitive to the effects that white sugar has on my blood sugar levels I decided to replace it with my unrefined sugar that is full of naturally occurring minerals. It added a wonderfully rich and satisfying flavour to the cookies. Coupled with the fact that I used organic, natural peanut butter with no added ingredients these cookies aren’t all that unhealthy anymore!

Ingredients:

1 cup organic peanut butter (look for a brand with peanuts being the only ingredient)
1 cup organic unrefined sugar (rapadura, panela, gur or jaggery are all common names of unrefined sugar that are currently sold at health food stores)
1 egg, beaten
1 tsp baking soda

Directions:

Preheat oven to 350.

Line a cookie sheet with parchment paper.
Combine all the ingredients together and mix well.

Using unrefined coconut butter to lightly oil your hands, roll the dough into small balls and place on the cookie sheet. I find that smaller cookies work best for this recipe. Press down slightly with a fork until they’re about 1/2 inch thick (they won’t spread or flatten very much, if at all)

Bake for 8-10 minutes.

When removed from the oven they will still be very soft to the touch. Leave to cool for 5 minutes and then transfer to a cooling rack.

These delicious cookies are very soft and chewy, yum!