Tips and Tricks

Tips and Tricks

Baking Gluten Free

  • It’s helpful to leave your mixture on the counter for at least a half hour before sticking it in the oven.  This provides a much lighter and fluffier result.
  • Modification with butter:  In order to make moist baked goods, such as loafs and muffins I use the following calculation when butter is listed in a recipe.  Use half the amount of butter listed.   Use the full amount listed as apple sauce
    Eg: Recipe calls for 1 cup butter.  use:  1/2 cup butter.  1 cup apple sauce

Kids and Celiac Disease or Gluten Sensitivity

  • Talk with your child’s teacher and make sure they understand the importance of your child staying gluten free and the role they can play.
  • Talk with your child and reassure them.  There are plenty of opportunities to enjoy treats at school, they just have to be careful.
  • Download the celiac associations teachers information sheet and provide it to your child’s teachers, principal and lunchroom staff.  Download it here.
  • Bake cupcakes, cookies or other treats and ask the school to store them in their freezer.
  • Provide teachers with a jar of candies that can be given to your child if treats are in the classroom.
  • Make sure your child knows which snacks are gluten free in the vending machine. Then in an emergency or when peer pressure wins out, your child can stay safe.  Mike and Ike’s and Skittles are our favourite.

Healthy Living

  • Fruits and veggies.  They’re always gluten free and make a healthy snack choice that can be shared with everyone.
    Here is a handy list to help select which fruits and veggies which pesticides and herbicides are most dangerous. Clean 15 and Dirty Dozen List

  • Quinoa. Soaked, rinsed, and ready to eat.  There is often a bitter taste associated with quinoa, but this is easily taken care of by soaking and then rinsing your quinoa prior to use.  Soak for about 30 minutes, then rinse in a strainer for at least one minute under cold running water.  It’s also nice to use broth in place of water.
  • Yogurt.  If you can tolerate dairy products, then yogurt makes a perfect addition to the celiac diet.
    Health Benefits…   

    • A Good Source of Calcium
    • Beneficial Bacteria – for improved intestinal health.
    • Naturally low in lactose.
    • Good source of protein.
    • Most yogurt has added minerals and vitamins.

    Ways to use yogurt…

    • Add variety to breakfasts by mixing granola and yogurt.
    • Make smoothies and include a spoonful of flax meal or hemp seeds for added fibre.
    • Bottles of drinkable yogurt for lunches and on the run.
  • Beans. Beans are a great way to add value to a gluten free diet.
    Beans are…  

    • Inexpensive
    • A good source of fibre.
    • Easy to use

    How to prepare beans…

    • You can eliminate a lot of the gasses created by eating beans by properly preparing dry beans.
    • Canned beans are still going to have the gasses and are much more expensive.
    • With a few simple steps you can have inexpensive, healthy, and tasty beans that are ready to use whenever you need them.
      • Step 1 – Soak the beans
        • I soak the beans for about one to two days.  Change the water about three or four times during the soaking process.  Ensure that there is 2 – 3 inches of water above the dry beans.
        • Soaking your beans allows a lot of the gasses to escape.
      • Step 2 – Boil the beans
        • Boil or simmer the beans for several hours, again allowing 2-3 inches of water above the soaked beans.  Make sure they are soft when you are done.
      • Step 3 – Freeze the beans
        • Freeze your beans in Ziploc bags for months at a time.  You can pre-measure the amount of beans you add to each bag or easily break apart and measure the beans as you need them.

Joint Kitchen

  • Stickers!  Use stickers to identify  gluten free items and keep them safe from cross-contamination.  If something gets contaminated you can remove the sticker.
  • Squeeze Bottles!  Squeeze bottles are a great way to reduce the risk of cross-contamination of sauces such as ketchup, mustard and oils.  It lowers the chance of a contaminated knife or spoon being placed in an item, which is otherwise gluten-free.
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