Thursday, September 18, 2014

Top Gluten-Free Tips from the Gluten & Allergen Free Expo

Aside from meeting with lots of gluten-free vendors, another cool part of the Gluten & Allergen Free Expo was attending the different classes and presentations. Over the two-day Expo, I attended four different presentations and learned a lot of new things, which I'm going to share with you right now!

Gluten-Free Chef Tips: How to Successfully Cook and Bake Easy and Delicious Dishes
Presentation by Amy Fothergill,
#glutenfree problems

1. Invest in the following:
    - large plastic cutting board 
    - sharp knife
    - food processor and immersion blender
    - hand blender or stand mixer
    - bread machine or loaf pan
    - parchment paper or silicone mats for baking
    - silicone or rubber spatula
    - instant read thermometer

2. Always use a hot pan for meats and veggies. This is not a gluten-free tip but rather a general cooking tip.

3. Even if the gluten-free pasta package says to cook the pasta for 15 minutes, test the pasta after 8 minutes. It might already be done.

4. Add 1/8 tsp. of ginger to gluten-free baked goods to add one to two extra days to their shelf life.

some of the health risks if not thinking smart
and eating smart on a gluten-free diet
Can a Gluten-Free Diet Cause Other Health Problems?
Presented by MeriTeresa Racanelli, MS, cCAWM, Food Scientist/Nutritionist

1. Many Celiacs are now having issues with cholesterol, diabetes, hypertension, and high blood pressure due to the high sodium and sugar content in processed gluten-free foods.

2. When on a gluten-free diet, look for packaged goods that contain 140 mg or less of sodium.

3. Guava has more potassium and fewer carbs that bananas.

4. The lack of natural Vitamin D in gluten-free foods means that many Celiacs are not getting enough Vitamin D, which can lead to osteoporosis. Look for foods with D2 and D3 in them, and do not rely on supplements because your body only absorbs 10% of Vitamin D from the supplements.

5. Kale, strawberries, dark chocolate, tea, and beets all contain oxalates, but too many oxalates can lead to kidney stones and kidney disease. Be aware of what you're eating and mix it up!

basic all-purpose flour blend from
Delight Gluten-Free Mag
Nutrition and Gluten-Free Baking
Presented by Vanessa Maltin Weisbrod, Executive Editor of Delight Gluten-Free Magazine

1. The new Delight Gluten-Free cookbook comes out later this month and contains 150 recipes!

2. Some good whole grains to add into your gluten-free diet include: teff, millet, sorghum, amaranth, buckwheat, brown rice, oats (gluten-free), quinoa, cornmeal, and popcorn.

3. Six almonds can curb your hunger for four hours. Think of what using almond flour can do for you when used in your baked goods!

4. When using zucchini in baked goods, drain the cooked zucchini before adding it to the other ingredients!

5. To prevent cross-contamination in shared households:
    - don't boil gluten-free pasta and regular pasta in the same water
   - strain your gluten-free pasta first
   - use squeeze bottles for condiments
   - don't share wooden cutting boards with gluten-containing and gluten-free items because gluten can seep into the wood
   - gluten particles can also remain in frying oil, so don't share the oil
   - wash your pots and pans between each use
   - set a designated storage space for gluten-free items and place the gluten-free items higher up so that gluten-free flour dust falls onto everything else instead of gluten particles falling onto your gluten-free stuff
   - wipe down your shared toaster between uses
   - never use wooden utensils, bowls, etc. because the wooden stuff can't be thoroughly washed (see the cutting board tip above)

6. Instead of using butter, use avocados, apple sauce, or greek yogurt.

This bottle of Tropicana juice has the same
amount of sugar as 6 scoops of ice cream!
Gluten-Free Belly Blaster
Presented by Kathy Smart,

1. Calories are a myth. Counting points is a myth. The best weight loss secret ever is to just eat real food.

2. Figure out what your body fat is. Your body composition is more important than your weight.

3. Getting lean muscle is 80% nutrition, 10% working out/fitness, and 10% genetics.

4. Have 25g of protein within one hour of waking up. You also need protein at lunch and dinner.

5. Cinnamon helps stabilize your blood sugar. Add it to your coffee in the morning!

6. Going to sleep before midnight is worth double than if you go to sleep after midnight.

I hope you learned a lot of new and helpful things about eating gluten-free (and just eating healthier in general). Don't forget, I'm giving away a prize pack of gluten-free goodies that I received at the Expo. Go to this post to enter! 

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