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The holidays will be different for most of us this year. Now, this is my 14th year posting on a gluten-free Thanksgiving,  I’m used to things looking different. But this is a different different. And I’m not quite sure how each of us are going to navigate the challenges of a smaller, socially distant or outdoor feast. It’s new for all of us, and I haven’t quite figured out how we plan to mini-size the meal.

There are some tips here in the Washington post (not all gluten-free, of course) and on Livestrong

GF Jules has some info on how to shrink a typical feast and make it gluten-free. We made Jules’ pull apart rolls last year, and they were delicious!

And if you plan to order in, some gluten-free options are here….and Epicured just published a 25% off code EPICUREDBLKFRI for gluten-free and low FODMAP meals (nope, none of these are sponsored, just sharing what might be of interest)

My traditional Thanksgiving ideas are here, if you are looking for ideas and recipes to get you started.

So here’s to you and the ones around you having a safe, happy and healthy holiday, where ever it takes you or wherever it finds you. This current situation may be uncomfortable, but it is temporary—your health and the health of the ones you love is a longer-term proposition.

ps–have some extra time and want to watch a great conference on Celiac? Canadian Celiac Association’s conference was recorded just this weekend and is available here…all 6 hours with lots of experts.

pps–surely you’ve heard about the new GF oreos that will be arriving in January 2021? A handful of Ben and Jerry’s flavors are certified GF, too. Nope, neither are known for their major health benefits, but for many, they are a nostalgic favorites. Re: oreos, many details about ingredients and production are still TBD.

Harris Whole Health offers individual sessions, currently only virtually! Cheryl works with people to feel their best with a range of specialties, including Celiac Disease, IBS, IBD and a range of tummy troubles. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

 

A gluten-free diet takes a bit of juggling, but what if you are following a plant-based diet?  It’s well established that there are health benefits to reducing the amount of meat in the diets of most Americans, and the lifestyle has appeal for some people based on ethical and/or environmental reasons. And, in the age of Corona virus with people getting sick in meat processing plants…well, there may be additional reasons.  Fortunately, with extra planning, a well-rounded and delicious gluten-free vegetarian diet is possible.

The good news is that many vegetarian staples, like beans, lentils, tofu, dairy, nuts, seeds and eggs are already naturally gluten-free.  And some of the best sources of vegetarian and vegan protein are gluten-free pseudo-grains, such as quinoa, buckwheat and amaranth. Also, grains, such as millet, teff and sorghum are very nutritious.  In addition to protein and fiber, they all have other vital nutrients, like B vitamins, iron, calcium, magnesium, etc.

It’s vital for everyone with Celiac disease to get enough iron, calcium, Vitamin D, fiber and B vitamin (including B12), because these are often lacking due to damage from the disease process and eating patterns often seen in gluten-free diets.  Pair that with a vegetarian diet, which can be lower in protein, iron, calcium, B12, omega fats, and Vitamin D, and it’s easy to miss out on necessary nutrients.

So what’s a vegetarian to do?

• Focus on typical vegetarian staples that are gluten-free, like beans, tofu, nuts and seeds, and, of course fruits and veggies and.  If your diet includes dairy, eggs, fish, etc. these are very nutrient rich as well.
• Eat a good source of protein with each meal.
• Try quinoa, buckwheat, amaranth etc.
• Get your vitamin D, iron and B vitamin levels checked.
• Consider a vegan or vegetarian omega 3 supplement from algae if you don’t eat fish.

Sneaky gluten….

Several vegetarian staples have gluten. Make sure to watch out for these:

• Seitan: many meat analogs are 100% gluten.
• Tempeh: It’s made of soybeans, but wheat and other grains may also be ingredients
• Miso: while miso is often made of soy, barley may be an ingredient, and it may not be clearly marked. It may say “malt” or “malt flavoring”
• Falafel: These Middle Eastern fried or chickpea balls generally use wheat flour as a binder. Carefully check ingredients
• Veggie burgers & crumbles: many, though not all veggie burgers have wheat or barley as ingredients.
• Wheat by any other name: What’s in a name? Spelt, Kamut, orzo, couscous, freekeh, farina, semolina, matzo, tabbouleh and many more are all names for wheat
• Sprouted or sourdough bread: these are often touted as lower gluten alternatives, and some companies even go as far as to say they are suitable for people who are gluten sensitive. This isn’t a safe option.  The only exception would be breads made with non-gluten containing grains.
• Anything made or prepared in a shared fryer or an environment where cross-contact, or cross-contamination is likely. This includes many shared bakeries.
• “Wheat free” is not the same as gluten-free! many products labeled “wheat free” may still legally contain barley or rye.
• Please note–there have been recent issues with gluten contamination of beans and lentils in processing. This remains an issue. Do check your lentils carefully, and purchase consciously.

Happy eating!

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Harris Whole Health offers individual sessions, currently only virtually! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, IBS, IBD and a range of tummy troubles. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

It’s a strange time right now. I know, the understatement of the century. A month ago, I/we were all out and about and didn’t know how much would have changed, and how fast, and yet here we are. So…

Want to attend a great Celiac conference? For free? (ok, a donation) From home? Of course you do! Canadian Celiac Association is having their annual meeting online.

Easter bunny meringues—Passover friendly, too! Hop on over.

Sprouting garlic: Whether you’re low FODMAP and avoiding garlic, or looking for a fun DIY experiment to entertain yourself, or looking for something to entertain your kids, hopefully you can get your hands on garlic and some dirt, because that’s all you’ll need for this little experiment. This is perfect weather for sprouting it outside in Virginia right now.

Stay home, stay safe and wishing everyone the best.

Harris Whole Health offers individual sessions, currently only virtually! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, IBS, and a range of tummy troubles,  promoting great health and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

 

Happy almost Thanksgiving! With the leaves falling now, it’s kinda of crept up on me. Here are some of my favorite tips, tricks and recipes.

Thanksgiving tips:

It takes a little planning ahead to guarantee a great Thanksgiving. In many ways, it’s easier if you’re hosting, because you’ve already got the most familiarity with the diet. Most people hate to impose on their hosts, but it’s easier on you AND your host to ask beforehand than sit through a four-hour meal and watch others eat. Remember, nothing is more important that staying safe! I love these tips from Shirley of GFE , and from GF Jules.
My 3 favorite tips:

• Plan ahead, and try to bring along safe options when possible.
• Bring along or order ingredients online that might be a problem. This includes broth, gravy, butter without crumbs, soups, flour for thickening, etc.
• Keep it as simple as possible.

Turkey:
Though it’s always good to check, the good news is that all plain, fresh turkey is naturally gluten-free. Again, that’s ALL plain, fresh or frozen turkeys. I know there are emails that go out every year about warnings of “hidden gluten” in the turkeys, but ironically, the turkey usually the easiest and safest part of the meal. For the past 8 years I’ve been looking, calling and asking around if any of the brands of un-stuffed turkeys have gluten, and I haven’t found a single one in all that time. If you’ve seen one, email me or leave me a comment below. So you do have to look out for stuffed turkeys, and you do want to look out for gravy packets and of course, the preparation of the turkey.

The only exception Tofurky, which has gluten, and some glazed hams DO contain gluten. As always, read carefully! I have a gluten-free turkey list, with has manufacturer contact info.

As always, there can still be risks in the ingredients used on or in the turkey, and cross-contamination always needs to be on your radar. You’ll need to talk to your host about:

• Preparation method: Broth used for basting, or even the butter used for basting. This also includes the kind of flour used if a turkey is cooked in a bag.
• Seasonings
• Stuffing in the turkey
• Cross contamination<–and this is the most common problem.

Gravy

Many regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Whole Foods, Trader Joe’s, Wegman’s, etc. sell  some now. Even Mc Cormick’s has a gluten-free gravy packet that’s certified GF! Also, it’s pretty easy to make a simple gravy with gluten-free broth and cornstarch instead of wheat (and if corn is a problem for you, arrowroot can be substituted 1:1 instead).

• Herb Gravy From Elana’s Pantry
• My favorite gravy (paleo/starch free)
• Gravy using Cornstarch from Simply Recipes

Side dishes

There are lots of good options here. Green bean casserole works, just sub the french onion–Aldi’s even has GF version in stores now, or use Fritos, or almonds, and buy a GF cream soup–Pacific is in most stores. Or get creative–we do roasted green beans, baked yams, cranberry relish, gelatin salads, butternut squash soup, mashed potatoes, roasted veggies, applesauce…all of these things are easy to adapt to food restrictions, and they’re healthy and delicious to boot.

Stuffing:

This is obviously requires a bit more planning. You can go the nontraditional route and do a wild rice, buckwheat or quinoa stuffing. You could use a gluten-free cornbread or pre-made GF bread crumbs, too. Aleia’s and Arrowhead mills are easy to find locally.

Make sure that “regular” stuffing is not used to stuff the turkey. Not only does that raise the risk of food poisoning, but the whole turkey would be cross-contaminated with gluten.

Cornbread stuffing with roasted acorn squash from the Gluten-Free Goddess

The NY Times Blog had a G-Free Stuffing section with a few recipes

Dessert!

For many people (myself included!) dessert is the highlight of the Thanksgiving route. If you’d like to use your standard old-school recipes, you can easily make a crustless pumpkin or sweet potato pie or check out Whole Foods’ GF crusts. Or, you can easily make a crust from crushed up gluten-free cookies, shredded coconut or almond meal. Apple crisps are also simple, too. And, of course, now with the GF Wegman’s or Betty Crocker mixes, a cake or brownies are pretty simple, even if they’re not traditional.

• The Best Pecan Pie (one of my very favorites)
• Sweet Potato Pie (vegan)
• Easy, Crustless Apple Pie from Gluten Free Easily
• Super-cute baked apples from GF Jules
• Ginger Lemon Girl’s Pecan Pumpkin Pie bars
• Apple Crisp: simple, delish!

or, are you low FODMAP? Dessert recipes here

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry. Here are a bunch of  wonderful things that would make for an absolutely amazing gluten-free feast some of my favorite GF bloggers and around the web.

• A 2019 G-Free Thanksgiving recipe roundup
• Shirley of GFE has a roundup of 100+ Thanksgiving recipes, both her own and others around the web
• Food and Wine has a round up
• Food.com has their g-free T day faves
• Gluten-free Goddess updates her roundup every year, and has GF vegetarian recipes, too.
• Gluten free Girl has an amazing roundup of recipes

And as a bonus, the Happy Tart has a bakery in Falls Church in addition to the Alexandria location, so it’s even easier to get a g-free pie without pulling out a rolling pin. Same goes for Rise in DC, Lilit Cafe, and the new Red Bandana

• Wanting to make sure you’re not overdoing it through the holiday season? Here are my tips for keeping food balanced. In Johnna’s Kitchen has a nice roundup of suggestions, too!

As always, wishing you and yours a joyful, peaceful and yummy holiday season.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742. 

The year is flying by. I’m not ready for the cold weather, and our hummingbirds are still here and I’ll miss them. But what can you do. I’ve updated my GF breakfast list here, and as a bonus, here are some Gluten-free and low FODMAP Peanut Butter Banana Muffins.

There have been a lot of new papers relating to Celiac and GI health out in the last month or so. Here’s a quick round up:

There are new European guidelines for the diagnosis and management of Celiac. Now, of course, diagnosis and managing shouldn’t be your job, but, well, sometimes it is. Often doctors prefer information aimed at doctors, so feel free to print it out and bring it along with you to appointments re: initial testing, nutritional testing and follow up needed. A nice summary of them from Beyond Celiac is here.

More gluten, more risk in kids? Looks like it. A new study shows that children under 5 who are at high risk of having Celiac had a higher risk when eating larger amounts of gluten. Correlation doesn’t equal causation, but it’s the largest study so far. Dr. Fasano & co have an editorial on this article, too.

Summary: more gluten, more than a slice of bread a day raises risk in children who are genetically susceptible. BUT (and this is significant) CCR suggests that other factors must be at play as well, because countries that eat more gluten don’t have more Celiac disease. So the desire to reduce Celiac needs to be balanced with the things that promote a healthy microbiome—among other things. And, of course, stay tuned!

Think beyond the tummy troubles: undiagnosed Celiac is linked to anxiety and other behavior problems in children

A new paper outlines the factors associated with the development of IBD (Crohn’s, or CD, and Ulcerative Colitis, or UC). Of course, association doesn’t mean that these things CAUSE IBD…but still, a lot to think about, especially for kids/siblings/prevention, because of the genetic link.

Highlights:

“We identified 9 factors that increase risk of IBD: smoking (CD), urban living (CD and IBD), appendectomy (CD), tonsillectomy (CD), antibiotic exposure (IBD), oral contraceptive use (IBD), consumption of soft drinks (UC), vitamin D deficiency (IBD), and non–Helicobacter pylori–like enterohepatic Helicobacter species (IBD). We identified 7 factors that reduce risk of IBD: physical activity (CD), breastfeeding (IBD), bed sharing (CD), tea consumption (UC), high levels of folate (IBD), high levels of vitamin D (CD), and H pylori infection (CD, UC, and IBD).”
The full article is here

And one more: Titanium Dioxide. There’s nothing about that that sounds particularly delicious, but it’s in a lot of foods as a whitening agent, and it’s in a ton of supplements, too. A new rodent study shows that it shifts the microbiome in ways that may increase the risk of IBD (Crohn’s, UC) and even colon cancer.

The Annual DC Gluten-free Expo has moved from the summer to October, and will be October 6^th this year. It’s always a wonderful event for an even better cause—Children’s National Medical Celiac Center. It generally sells out, so if you’re interested, take a look.

I hope you’re having a great and relaxing Summertime! I planned to skip the newsletter for June, and then a bunch of fun studies and news came out and so… here you go!

Well, this is disappointing: one promising medication, ImmunsanT seems like it’s no longer viable, after a trial showed that it was no better than placebo.

RNA changes in active Celiac disease: this may seem abstract… or sort of dry… but it’s fascinating, even if you’re not a science geek like me! Among the most interesting findings was that there are genetic differences in gene expression between people without Celiac, people with Celiac who are “treated” (on a GFD) or people with active Celiac (eating gluten). It notes “The researchers also found evidence to suggest that the risk of co-morbid autoimmune disorder may be high in active celiac disease, as pathways for type 1 diabetes, lupus and autoimmune thyroid disease also were upregulated.”

Now, that’s a big deal… and a really good reason to make sure no gluten is getting in your diet if you have Celiac.

More on g-free in restaurants… it looks like the FDA may be starting to take this seriously. This makes me so happy! I know, many years (decades?) overdue, but still.

New, and very neat research: fiber in the diet of pregnant mamas may prevent Celiac in children. But not just any fiber. Fiber from fruits and veggies, not cereals. The research also found that having moms follow a GF diet did not seem to offer protection to the babies (in moms without Celiac)

IBS and SIBO—a great podcast with the latest and greatest with Dr. Pimmentel, with updates from Digestive Disease Week 2019

IBS and a low FODMAP diet… it works. A nice overview from the Washington Post.

Why women get more autoimmune disease… it’s all about the placenta? Maybe. A new research team says so. It’s an interesting article, and we’ll see where this theory goes. If you like keeping up with research, I do try to post digestive research on my Facebook page on an ongoing basis.

Happy IBS month–with gluten-free & Kosher for Passover Easter Bunny cookies!

First, the cookies, then the research and news below.

April is IBS awareness month. I know many of you are all too aware of IBS…or IBD…or other tummy troubles. It’s no fun. I know there are tons of videos on how to make meringues cookies, and I decided to do something totally different and do a video of how to shape the meringue cookies into bunnies! They’re gluten-free, of course, and low FODMAP…a good way to track down IBS triggers for many people!  They’re pretty IBD friendly, and work well for reflux, gastroparesis…so an all-around winner. And I’ve chosen this recipe because it’s Kosher for Passover…using sugar instead of powdered sugar, which typically contains corn starch. Here’s more on Passover and the whole gluten-free connection.

These are one of my husband’s favorites, and great make-ahead cookies. I hope you love them!

Makes 80-90 bunnies. Serving size: 2 bunnies

• 4 egg whites
• 1 cup sugar
• ¼ tsp cream of tartar
• 2 tsp vanilla extract (can use almond or hazelnut)
• Pinch of salt

Sprinkles low FODMAP or Kosher for Passover (Lieber’s is the easiest to find—generally cheapest at  local stores)

Chocolate chips—I like Enjoy life minis best—super easy to get anywhere locally

Food coloring

Pastry bag with tips

Leave eggs out of the fridge for 30-45 minutes until they’re room temperature. Preheat oven to 250 degrees. Line 2 cookie sheets with parchment paper. Gather chocolate chip eyes, whiskers, pastry bag and flat tip for piping and a bowl for pink ear ‘fluff’

Separate eggs and beat with stand mixer until foamy. Add cream of tartar and salt. Whip until soft peaks form, adding in sugar a little at a time. Continue to whip until firm peaks form, 6-7 minutes total at medium-high speed. Add in vanilla right at the end.

Working quickly, add a few drops of red dye to some of the fluff for the ears. Set aside. Put ½ the rest in the pastry bag with a flat tip.

Pipe out bunnies (hop on over to the video).  Bunnies can snuggle up right next to each other but should not touch. Paint on ears, add whiskers, eyes, etc.

Bake @ 250 for 60 minutes. Turn off oven, leave in oven for 1-2 more hours (or more, if needed, until firm) undisturbed, or overnight.

Put cookies in a sealed container and enjoy!

News and research:

Hot off the presses: new proposed legislation would REQUIRE labeling medication for gluten. This would be a game changer.

We know Celiac and other diseases change gut permeability. But what if this could be prevented, or changed back? New research is underway.

Even more concerns about the Nima sensor. FWIW, I’m all for what Nima is supposed to do, the question is whether it does what it’s intended to.

New study shows a link between childhood antibiotics and development of Celiac. Of course, this doesn’t separate out the chicken vs egg (antibiotics vs infection)

New study suggests that Celiac disease may cause permanent changes to cells in the intestines and predispose to greater inflammation and risks

SIBO is much more common in IBD, according to a new meta analysis.The OR is higher in Crohn’s (10.9) than UC(~8) but still, it should be considered for all IBD patients, especially those with resections. https://onlinelibrary.wiley.com/doi/epdf/10.1111/apt.15133

Low FODMAP and miss garlic? You can plant garlic now and use the sprouts. They taste just like garlic and it’s as easy as sticking a piece in the ground (or a pot) and watering it. Step by step guide here.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742.