gluten-free

Change Bites: Change Your Plate, Change Your Life (Review)

December 21, 2018 By Joi Sigers

I was recently sent a review copy of Change Bites: Change Your Plate Change Your Life in exchange for telling you about this exciting new book. Before I get to the actual book review, itself, I wanted to give a few quick thoughts as well as a brief personal story.

A Few Quick Thoughts

I love that the book is relatively short, totally uncomplicated, and very easy and fast to read. Let’s face it, most of us simply don’t have the luxury of sitting and reading for hours each day – especially around Christmas and New Year’s! The fact that this book reads fast is a huge bonus.
I love that the book, while using the author’s experiences as examples, focuses on the reader. This is YOUR story about YOUR health and it has the power to help a lot of people.
I love that the book is interactive. There are numerous places for you to jot down your symptoms, your goals, your plan of attacks, etc. Books that serve as workbooks keep the reader engaged and the change they seek is infinitely more likely to happen because they are taking an active part.
When doing book reviews on my various blogs, I often like to include a “Who Needs this Book” section. I’m not doing it this time simply because everyone needs this book! Whether you’re trying to transition to a vegetarian diet, trying to add more healthy foods into your daily meals, or suspect you may have an intolerance to dairy, gluten, and/or wheat, this book will help you tremendously. What’s more, if you simply want to take a proactive approach to your health and give yourself a good “once over,” this book will prove invaluable.
I have multiple blogs and joyfully do book reviews on each. This year (seems to be a boon on great books!), I allowed myself to become swamped in books. I honestly had to struggle to keep up. Around October, I stopped taking in new books (for the rest of the year). Then the e-mail about this particular book came through. I knew, from the introductory e-mail, alone, that this was a very special book – one that could give people their lives back.. a book that could, in fact, even save lives. As you can see, I made an exception.

I’t a lot easier to take a leap of faith if your current state of “pain” is worse than the pain of changing. – page 21, Change BITES

My Personal Journey

Years ago, I began experiencing a number of health problems that I chalked up to a number of things: allergies, aging (after all, when you get on this side of 40, a lot of interesting things happen!), thyroid, etc. I had digestive issues that, honestly, became so commonplace that they didn’t even register with me. I was taking Benadryl daily – in fact, I averaged two or three a day.

The tiredness, lethargy, and overall feeling that I had to fight to make myself exert energy? That was attributed to the Benadryl – which, I’m certain didn’t help matters.

Worst of all, however, was the fact that I LITERALLY kept at least one mouth sore or mouth ulcer for over a year. That’s right… for over a year, each and every day I had at least one mouth sore. The doctors would prescribe medicines, I’d swish with salt water.. it was a nightmare that I cringe over to this day. Those things are painful!

Around this time, my oldest daughter, Emily, began to have a few health problems. She had to have her gallbladder removed and, just when we thought she was returning to normal, her health seemed to get worse. After reading everything I could get my hands on, I told her that I thought she should do an elimination diet with gluten/wheat because it sounded like she was either Celiac or extremely gluten-intolerant.

I told her that I’d do it with her – to help her out and give her support. We researched food, restaurants, and armed ourselves with all the information we needed for the journey. I’m an avid cook, so I knew that I’d be able to come up with gluten-free dishes for us to eat. What could have and maybe should have been frightening and depressing was actually kind of exciting and fun. Having someone with you on the journey, in my experience helps a lot.

We decided we’d give it a month and see if her symptoms improved. Not only did they improve – they improved after just two weeks of totally eliminating gluten/wheat from her diet.

But there’s more.

My mouth sores and mouth ulcers disappeared and, over the years, have only returned when I’ve accidentally eaten wheat/gluten. My energy returned, I slept better, my digestive issues improved, and I was able to stop buying two boxes of Benadryl each week.

We’ve, needless to say, avoided gluten entirely since doing so put us squarely back in the game of life.

Change Bites: Change Your Plate, Change Your Life

Change Bites was written by Marissa S. Costonis, H.C., who had her own personal journey with her health and the way her body was responding to food.

It makes sense, when you think about. So much so that I’m amazed it takes most of us so long to make the food and body connection.

Imagine if a new experimental drug came onto the market. If you’re like me, there’s no way on earth you’d take even one, let alone a daily dose, if you weren’t certain of the effects it’d have on your body. Yet, we put bite after bite after bite of food into our mouths each day without a second thought.

Some of this food may be doing as much harm to your body as the drug would be.

One of the interactive exercises in this book involves taking a close look at your health. You’re asked questions you probably had not considered before and are given an opportunity to uncover clues your body has been leaving for you – clues that something is wrong. If my daughter and I had had this book years ago, we would have saved ourselves a lot of pain and sickness. What’s more, we’d have been able to STOP eating something that was causing damage to our bodies.

About the Author: Marissa S. Costonis spent over a decade in change management consulting leading a variety of business transformation initiatives around the world. After developing neuropathy and a host of other health problems began to pile up, Marissa decided to break down the change process one bite at a time to transform her health with great success. She became a Certified Health Coach and launched her business, Change Bites, LLC.

From the Back Cover:

Finally, a step by step process for how to change your eating habits and transform your health!

Are you inspired or even forced to try a new eating strategy, but not sure how to get started?
Do you have a good sense of what to eat, but not sure how to to make lasting changes to your eating habits?
Want to improve your health, but don’t want to give up all the foods you love today?
Have a growing list of health problems, but afraid to admit that food could be the culprit and the cure?

New Year, New You?

My husband and I frequently talk about the important role food plays in health. I love how, on the back of Change BITES, the author says food can be the culprit and the cure. Profound and so very true. Whatever the condition my daughter and I have, I’ve often thought of people in our family and wondered if they, too, had this condition and suffered needlessly. Perhaps, because their problem wasn’t caught early enough, they did lasting damage to their bodies.

I hope you’ll read more about Change Bites: Change Your Plate Change Your Life – if you recognize yourself in any of the following, this could be your first step to making 2019 the year you begin feeling better than you have in years!

Do you feel more tired than usual? It is NOT always a sign of the aging process. Your body could be maxed out simply trying to digest food that it’s having difficulty digesting.
Are you, for health or other reasons, thinking about becoming a vegetarian or vegan? This book can help you overcome any initial setbacks and help strengthen your mind and resolve.
Do you suspect that you have a food intolerance? Does dairy seem to make you bloat or do you feel unusually gassy after something as simple as a sandwich? Food you eat each and every day could be doing more harm than good. This book can help you know for sure.
Do you want 2019 to be the year you and your family eat healthier… and not just for the first two weeks of January?! The reason resolutions usually don’t stick is because we don’t have the “glue” to make them stick. This “glue” is how we react to change and the various challenges it presents. Again, this book could prove invaluable.
How about your moods? Food intolerances don’t just effect how we feel – they often effect how we behave. If you suspect you’ve been crankier or more emotional than you used to be (undoubtedly loved ones will let you know if this is the case), the cause may be in the kitchen and not the person in front of you. I read an article written by a man with a severe gluten-intolerance. He said that the first (and most profound) symptom he had when he had been accidentally glutened (when gluten or wheat passes your lips without you realizing it) was a severe shift in mood. In fact… and I found this kind of fascinating… his wife and children usually realized it before he did. They’d basically tell him to go to his man cave for a week or two until the symptoms passed!

Basically, if you aren’t the same person you were a few years ago (or even a few months ago), it may be what you’re putting into your mouth. The self-assessment exercises and golden advice given in this book can help you get back to the person you remember. Again, I really, really, really hope you read more about Change Bites: Change Your Plate Change Your Life and consider grabbing a copy for you and/or anyone in your life who could benefit.

~ Joi (“Joy”)

Gluten-Free Pumpkin Stuffed Green Lentil Cannelloni

September 12, 2017 By Joi Sigers

It’s officially here….. PUMPKIN EVERYTHING!!! I’ll let you in on a little secret, I couldn’t be happier. I love all the months of the year, mind you, but there’s just something about September 1 – January 1 that floats all my boats.

The recipe below is from Explore Cuisine (so you know it’s a knock-out). Have you tried their gluten-free pasta? It’s healthy, affordable, and best of all, crazy delicious. Explore Cuisine will, hopefully, become steadily available in more grocery stores – until then, you can find it easily on Amazon. It’s just fantastic.

Pumpkin Stuffed Green Lentil Cannelloni

Prep time: 45 mins
Cook time: 55 mins
Total time: 1 hour 40 mins
Serves: 3-4 servings

For the Cashew Cream:

½ cup raw cashews
1 cup water boiling water
1 clove garlic
2 tsp nutritional yeast
¼ tsp salt
6 sheets Explore Cuisine Organic Green Lentil Lasagne
2 cups prepared tomato sauce
1 t0 2 tsp red pepper flakes (to taste, optional)

For The Filling:

15oz canned pumpkin
1 teaspoon nutritional yeast
1 tsp onion powder
1 tsp garlic powder
¼ to ½ tsp salt (to taste)
⅛ tsp black pepper

DIRECTIONS

To prepare the cashew cream (this can be prepared ahead of time), soak the cashews in 1 cup of boiling water for 30 minutes. Drain, reserving ½ cup of the soaking water
Combine the soaked cashews, garlic, nutritional yeast, salt and the ½ cup of reserved soaking water in a high power blender. Blend until smooth and creamy. Set aside or refrigerate until ready to use
In a large pot, bring water to a boil and add salt to taste. Add the lasagna sheets and cook for 10 minutes, stirring often to keep them from sticking together
While the pasta cooks, prepare the filling. Combine all the ingredients in a medium bowl and mix well. Set aside until ready to use
Once the pasta sheets are cooked, drain them and run them under cold water (if any of the sheet are stuck together, separate them carefully). Set them aside
Preheat the oven to 375F. Combine the prepared tomato sauce and red pepper flakes (if using) and pour on the bottom of a 10.5 x 7.5 inch baking dish. Spoon about half of the cashew cream over the sauce
To prepare the cannelloni, place about a tablespoon and a half of filling on each pasta sheet and carefully roll each one. Arrange them on the baking dish, over the tomato sauce and cashew cream. Cover tightly with aluminum foil and bake for 45 minutes
Drizzle with the remaining cashew cream before serving. Serve warm

This Gluten Free Life is Tougher Than You’d Think

May 19, 2016 By Joi Sigers

Schnucks Gluten Free Aisle

Sigh. After months of avoiding gluten like the poison my body believes it to be, I recently glutened myself but good (more on how in a minute). This time, for whatever reasons, the reaction is a little different than usual. Normally, the consequences I suffer are 90% in the digestive system – hideous stomach pain, severe bloating, weight gain (as much as 5 pounds each time it happens). This particular time, however, the reactions were 90% respiratory. The stomach isn’t happy, mind you, and there is bloating, but the pain and discomfort there is minimal compared to what it normally is. This time the suffering is airway tightness, phlegm, and wheezing (my asthma thought it’d get involved).

I did some research and this is normal with both gluten intolerance and Celiac Disease. The reactions can greatly vary – not just from person to person, but within one person. An individual’s response can depend upon the particular type of gluten they consumed, how much they consumed, and even what they were eating with the offending gluten.

My most recent “gluten downfall” was so dumb, on my part, I’m hesitant to even mention it. The only reason I’m going to go ahead and shine the spotlight on my moment of ignorance is the fact that I hope someone else can learn from my mistake.

Here’s the thing – when you go months without an issue, you tend to let your guard down. I don’t know why this is, but it is what it is. Human nature, I suppose. That AND the fact that I lived my whole life (up until a few years ago) eating whatever I wanted. Learning a whole new way of eating isn’t easy – take it from me.

Each time this happens, I vow “Never again! I’m going to diligently read everything I put into my cart BEFORE it even goes into the cart.” For months I did just that. Even things I “knew” were safe got left behind if they didn’t have the magic words “gluten free” written on them.

A few days ago, I dropped the ball. I was (in my defense) in a store I don’t normally shop for groceries in – Wal-Mart. In my favorite grocery store, Kroger, I know what’s up. I know where my “safe” food is and I buzz around these spots like a bee around honey. I was looking for a gluten free pizza in Wal-Mart and noticed they didn’t carry the ones I normally buy at Kroger. I looked up and down their pizza aisle – nothing. Then, I went to their tiny “gluten free frozen food section” and at least saw a familiar brand, “Amy’s.” The Amy’s pizzas were lying right there with a brand of gluten free pizza I wasn’t familiar with.

In a hasty moment, my brain said, “I buy Amy’s food all the time – it’s here with gluten free pizza…. this is the Amy’s Gluten Free Pizza with Rice Crust…” I threw it in the cart without reading the box.

Dumb.

Unlike a brand like Glutino’s, Amy’s products are not all gluten free. I knew this, but… well… there it was! I brought it home, cooked it, and (thank goodness) ate just one piece because I had a large salad with it.

I did, mind you, recognize that the consistency was different than normal gluten free pizza. But, to be perfectly honest, they are getting so darn amazing that it really didn’t stand out that much to me. However, it wasn’t long before I felt my airways tightening up. Then, sure enough, there came the unmistakable stomach pain. Then the headache. Then wheezing. Then the realization that I had made a big mistake.

Why do we let our guard down more with ourselves than we ever would with loved ones? If I had been buying a pizza for my daughter Emily, who also has to eat gluten free for health reasons, you’d better believe I’d have scoured the box.

Twice.

At any rate, I just wanted to share my story as a reminder to you to be diligent and always, always, always read the box. Look at the ingredients and look for the words “gluten free.”

A Few “Takeaways:”

If you’re in a store you aren’t accustomed to shopping in, be extra cautious. You’ll see different products and (like me) will fail to find the ones you normally buy. This is the time to be EXTRA cautious, not less than you normally are.
In a perfect world, all stores would have an entire aisle dedicated solely to gluten free food. They’d train their workers and would be diligent about making CERTAIN only gluten free food made it into this aisle. We don’t live in a perfect world – we’re the ones who have to be trained (by ourselves) and it’s up to us to be diligent.
Even in stores where there are gluten free aisles, you still have to read the labels. Schnucks is one of the best stores I’ve seen when it comes to having “Gluten Free aisles” but I’ve found random non-gluten free food in their aisles before. Not only do some workers not fully understand what is or isn’t gluten free, customers can, themselves, mindlessly place food where it doesn’t belong. Never assume. Ever.
Never, ever assume a brand you’re familiar with only makes gluten free food. I’ve seen this online before with Amy’s and a few other brands. Just because a company makes “some” gluten free options, never assume that everything they make is gluten free. There are very, very few companies who specialize in gluten free food. Bottom line: Always read the label.
If you’ve gone weeks and even months without an issue, celebrate the fact BUT realize that this is actually very dangerous territory. Yes, your diligence and, let’s face it, sometimes luck, have paid off and things have gone swimmingly – but you’re still swimming in dangerous water. This is the time to be MORE diligent, not LESS.
In doing research the past few days, I found a lot of people (disturbingly enough) who play roulette with their health. Some who were “craving” a McDonald’s sandwich or a doughnut gave in and paid for it by being sick for a few weeks. I was in no place to judge, mind you, so I refrained, but helllllo???? What some fail to realize (or accept?) is this: When we cannot digest gluten/wheat, we don’t just hurt ourselves in the short run. We’re hurting ourselves in the long run. It is a big deal and suggesting otherwise is just fooling yourself. What’s more, if your reaction involves airway constriction/tightness, just one “mistake” could prove to be your last. Respiratory reactions are incredibly serious and no food… absolutely no food.. is worth it.

Over the past year, I can count my missteps on one hand. This one is just particularly troubling to me because it’s something I vowed I’d never do again – let my guard down so low that I don’t even read something before putting it into my cart.

This time when I say, “Never again,” I absolutely, positively mean it. While the “flu feeling” that often lingers for a good week is horrific to live with – this respiratory reaction was pretty frightening. I don’t at all frighten easily when it comes to respiratory distress, after all I’ve had asthma all my life. There are times, in fact, when my husband notices I’m wheezing or short of breath before I do! This time was just very disturbing and one I’m not going to forget.

I only hope that my experience can help someone else keep from having the DUH moment I did.

Gluten Free 101: The Importance of Reading Labels

March 24, 2016 By Joi Sigers

Free for All Kitchen Brownie Thins Review

If you have to (choose to, want to, get to…) eat gluten free, you know that finding food with “Gluten Free” on the label is imperative. I’ve known this for years but was recently reminded of the fact.

After MONTHS with zero issues, I was recently accidentally “glutened” twice within 10 days. The double whammy knocked me off my game for weeks.

My personal responses to being glutened include the following lovelies:

Stomach pain – sometimes so bad I walked hunched over like the Humpback of Notre Dame for a few days. I belted out, “Sanctuary! Sanctuary!” at my cat once but she didn’t even blink. She’s grown accustomed to my ways.
Inability to sleep or stay asleep if, by some miracle named Benadryl, I happen to arrive.
Weight gain. You can imagine what back to back issues did for me.
Pounding headaches – the kind Ibuprofen can’t touch.
Itchy hives… a trick my body has only recently learned. Luckily for me, it has upped its game.
Inability to concentrate. My mind becomes a two year old – running all over the place and staying nowhere for more than a minute and a half.
Achy legs and arms. I can only describe the feeling as “flu like.”
Ballooned belly. I don’t think we need to elaborate on this one.
Zero appetite – usually not that big a deal for someone, but I happen to have low blood sugar and experience hypoglycemia when I haven’t eaten within what my body thinks is a reasonable time frame.
Mouth or tongue sores.
A general feeling of the “nasties.” Again, like the flu – with a few extra tricks up its sleeve.

My body reacts to gluten and wheat as though it’s been poisoned, Disney style. What basically happens is it hits panic mode and any combo of the above symptoms start coming at me left and right. Within the ten day double-poisoning last month, every single bell was rung. In spite of my misery, I couldn’t help being impressed.

One poisoning came from eating something off of a menu that I wasn’t sure was gluten free. We were at a Japanese restaurant where (like authentic Mexican restaurants) you have to do a lot of guess work. I guessed wrong.

A mere 10 days later, I took my chances (can you say DUMB??) with a bottle of BBQ sauce. While it didn’t actually say the words “Gluten Free” on the label, I scoured over the ingredients and felt it had to be safe.

Wrong.

It may sound like I’m making excuses, but I’m not entirely certain my brain had recovered from the first glutening. Unless you’ve experienced this, first hand, you cannot possibly imagine what it does to every corner of your body – brain included. That’s why it’s so important to have people around you who understand the gravity of the situation and can help look out for you.

Being glutened isn’t just about the miserable weeks it takes you to convince your body it isn’t under attack. It goes further than that. Each time you’re glutened, the damage is done. If you have intense allergic reactions to gluten or wheat, the reactions could actually be fatal.

In other words – don’t eat or drink anything unless it assures you that it’s gluten free. I will not let my guard down again. I have adopted a new code word and it’s DILIGENCE. I will be completely diligent about making sure everything I buy says Gluten Free on the label and I’ll be diligent about ordering food that I know is gluten free in restaurants. If you’re in the same wheatless and gluten free boat I’m in, I hope with all that’s within me that you’ll do the same.

Be diligent and never let your guard down.

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Gluten Free Aisle - Schnucks Store in Newburgh Indiana

Gluten Free Aisle in SchnucksWhen it comes to finding a great variety of gluten free food, I want to tell you about some of my own favorite goldmines and tips:

Think Outside of the Grocery Store Box. Wal-Mart, Meijer, Target, Big Lots, and TJ Maxx are some of my favorite places to find gluten free products. Most Wal-Marts even have “gluten free sections” where you can find products you can’t find anywhere else. What’s more, they’re adding a lot of gluten free products to their store brand and the ones I’ve tried have been great. Wal-Mart’s gluten free food is cheaper than just about anywhere else, too, which is a plus. Be sure to check throughout the store as well as the gluten free section. They have gluten free food spread out everywhere! TJ Maxx might be the most surprising store in the list, but they’ve been blowing me away with their gluten free cookies, candy, and snacks. Some of the best gluten free cookies I’ve ever bought have come from TJ Maxx. Target and Meijer are also wonderful places to check and Big Lots can knock you over with their savings on Bob’s Red Mill Gluten Free products.
Cheat on Your Favorite Grocery Store.. I Won’t Tell. Check out other grocery stores in your town and even in surrounding towns. They may carry a gluten free product you’ve never even heard of. When travelling, be sure to check out grocery stores in other states as well. If you find something you fall in love with – stock up, then order online or, better yet, ask your grocery store to start selling your new find. The picture above is from a Schnucks store in a neighboring state (Indiana). They carry a lot of different gluten free items my own beloved Kroger (here in Kentucky) doesn’t, so it’s worth the occasional drive to stock up on a few rare gems.
Check out My Reviews. I frequently write gluten free food reviews in an effort to let you know what’s the best of the best.
Check out Farmer’s Markets and Local Stores. A few weeks ago, I was in a local Farmer’s Market and, literally, lost track of the number of “Gluten Free” labels I saw. Farmer’s Markets are all about wholesomeness, freshness, and food that is as unprocessed as possible, so it’s only natural that they’d want to offer gluten free food.
Amazon, Amazon, Amazon. I can wear my favorite pajamas and fuzzy pink house-shoes to one of my favorite places to shop for gluten free food: Amazon. I use Amazon religiously for gift-buying, cookbooks, and kitchen gadgets and, with each order, I throw in a couple of gluten free foods to keep things delicious. There are countless brands of gluten free products on Amazon that you simply won’t find anywhere else. For example, I can find several Pamela’s Products Gluten Free foods, which I love, in stores but Amazon has Pamela’s Products I’ve never even heard of. The same is true of Katz – another favorite brand. OMG, their gluten free doughnuts!!! When shopping online, as is the case in stores, always look for the magic words: Gluten Free.

Final words to the wise – be diligent and read those labels. If it doesn’t say, “gluten free,” walk away. While you can do so without looking like Quasimodo…. Just sayin’. – Joi (“Joy”)

A Few Words for My Fellow Gluten Free Guys and Gals

December 31, 2015 By Joi Sigers

I’m usually much more concerned with a cereal box than a soap box, but I feel compelled to briefly step up on one. It’ll just take a few minutes and I promise to keep it free of politics.

I have not been in the gluten free world as long as some of you have. In many ways, this makes it extra tough for me because I had SO MANY YEARS of eating without really giving it a second thought. To now have to be conscious of each bite is still taking a lot of getting used to.

My oldest daughter and I had to give up gluten for health reasons. I understand that many people are giving up gluten for reasons that don’t fall under Celiac Disease, food allergy, or gluten intolerance.

Whether your brain chooses to give up gluten or your body makes the choice for you really doesn’t matter for what I’m about to say.

I’ve noticed a lot of anger among the gluten free crowd lately and, frankly, I kind of “get it” but I mostly “don’t get it.”

I understand being annoyed when food manufacturers, restaurants, and stores don’t give enough attention to those of us who have to eat gluten free. I know it’s frustrating to see restaurant after restaurant introduces new menus and new menu items that (consistently) fail to address those of us who have special needs.

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But here’s the thing…. they don’t have to acknowledge us or cater to us. Their vast majority of patrons can eat gluten and this is where their vast majority of money comes from. If you feel that a restaurant isn’t sensitive to your needs, eat elsewhere. Seriously. Don’t wage war against them on social media. You are not doing any good whatsoever – in fact, you’re doing harm by making all of us look like militants.

I choose to focus on the positive in all corners of my life, including what I put into my face. I celebrate the fact that Jimmy John’s has a gluten free “Unwich” rather than fixating on the fact that Subway can’t seem to figure it out.

Like a lot of gluten free people, I send polite, courteous suggestions to restaurants requesting more options. I even heard back from one (Arby’s). These restaurants usually say the right things – things like…

“We’re working on it…”
“I know we’re dropping the ball…”
“This is something we care about..”

BUT, if they don’t put the words into action, it’s a clear sign they simply don’t care enough.

Frankly, to keep after them seems a bit like a rejected boyfriend or girlfriend begging to be loved. If they don’t care… have a little pride, move on! If, at this point, they haven’t figured out how to come up with gluten free options, we are simply not welcome there.

There are plenty of restaurants that DO care – give them your business. If you will simply do this (and are certain to praise them for their thoughtfulness), you’ll be a lot happier.

Also, if you happen to have family members and friends who love you enough to take their business only to places YOU are “welcome,” the point will be made even better.

In my experience, the following restaurants are just a few that have rolled out the welcome mat:

Jimmy John’s (all chips are gf and any sandwich can be made into an unwich)
Chick-Fil-A (grilled chicken, fries, and coleslaw are all gf)
Five Guys (Fries are GF and you can order your burger wrapped in lettuce)
TGIFriday’s (they even have a gf bun for burgers!)
Olive Garden (gluten free pasta and salad W/Out croutons)
Cracker Barrel
Wendy’s (chili, baked potato, salad)
Denny’s (really taking strides!)
Bob Evans (a lot to choose from)

Visit them, thank them, and stop demanding love from those that don’t care – especially if you’re militant and angry in your approach. You’re making us look bad, dude.

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The same holds true for food manufacturers. If a company makes a great effort to meet our special needs, acknowledge and thank them to the moon and back. Support the gluten free food companies as much as you possibly can. Write thank you letters and praise them on social media.

Isn’t that the cool thing to do, after all?

I heard from a woman once who said she had so much anger – not because of her own gluten free needs – but because of her son’s. She said she’d get so mad when she saw the many restaurants they couldn’t eat at. At the risk of wading out into self help-y waters, this kind of anger is toxic. Not just for the mom, but for the child…. for the whole family, for that matter.

Please, just stop with the anger. It’s easy to fall into a victim role (especially when you’re more concerned for your child than yourself… believe me, I get that as well as anyone) – but we aren’t victims. We simply have to eat a certain way, that’s all, and common sense says if you can’t eat HERE, you go eat THERE…

… and you thank the good Lord above that THERE is there.

As we head into 2016, I just hope you’ll remember to look for the positive in all areas of life, including food. Don’t let bitterness, anger, resentment, or a sense of being victimized define you or us.

We’re better than that.

P.S. Oops, guess I wasn’t ready to step down off the soap box after all. When an unfortunate mistake happens (and we’re all human, these things happen!), please don’t berate and bludgeon the one who made a mistake to death. If a company’s gluten free product is compromised and you are “glutened” or you hear of other people who were “glutened” please think before you lash out with wrath only befitting God in the Old Testament. Yes, it’s horrifying that something needless happens and it’s tragic that someone would have to suffer needlessly for someone else’s mistake.

However, if the mistake is addressed and the company has apologized… what do you want? Blood? If we (the gluten free crowd) want others to WELCOME us, we must NOT come across as angry militants looking for a fight.

Would you welcome such a person? Of course not.

We’re in this together and we tend to represent one another. The militants are making more trouble for us, as a group, than anyone.

Don’t make everything a fight!
Go where you’re welcome.
Brush off the places you aren’t welcome.
There’s a difference between standing up for yourself and pushing yourself on someone.
You are not a victim.
Remember life only comes once – be happy.

Confessions of a Salad Addict

February 22, 2015 By Joi Sigers

Have you ever met a salad fanatic? Someone who is so completely consumed with salads that they anticipate their salad at a restaurant the way most people anticipate steak? Someone who surveys the produce department like a cat surveys a bird feeder – looking for tasty morsels to light up their taste buds and, thereby, world?

Well. You’ve met one now.

Obsessed. I am completely obsessed with salads of all kinds – tossed, potato, gelatin, pasta, fruit, bean… you name it, I’m there. I am SO there.

My particular “problem” occurred to me recently when my husband took me out for lunch at a wonderful steak house. My reaction to and enjoyment of my salad equaled his reaction to and enjoyment of his steak.

Truth be told, if I could – at this very moment – either have my steak or salad magically appear in front of me, I’d take the salad. And his too if he didn’t mind. I’d trade my steak for it.

Not only are salads ridiculously beautiful (if done right) and ridiculously delicious (if done right) – they’re ridiculously healthy.

If done right.

I’ve always had a section on the food blog for salads, salad recipes, and good old-fashioned salad love, but I’m (even as we speak… okay, I’m the only one speaking, aren’t I?… make that even as I speak) throwing a lot more energy and emphasis into salads.

There are a number of reasons, a few of which are:

We all need to eat healthier. Salads are, primarily, made up of vegetables and fruit – things we should eat A LOT more of. Salads are the IDEAL way to go about it. Ever stop to think how many servings of vegetables and fruits you can consume each day if you simply ate more salads?
Salads are the perfect “side” to just about any meal. They’re inexpensive to make, healthy, colorful, and delicious. And don’t add a ton of calories.
Salads can be the perfect “main” dish for any meal. If you add a little protein (hard boiled eggs, turkey, chicken..) to the vegetables, you turn a classic side into a classic main course.
Salads are pretty! Okay, so this reason may be a “girly” one, but I don’t care. They ARE pretty and I like that.
The options are endless. Honestly, you could, literally, come up with different combinations each and every time you had a salad.
Salads are perfect for those of us with food allergies and intolerances. So many of us have food allergies and food intolerances these days – it’s a great comfort to know there are foods that are usually safe for all of us. You simply don’t add anything to your salad that causes you problems. Special note, if you’re gluten intolerant or have a wheat allergy – when you’re in a restaurant, be sure you tell your server that you don’t want any croutons. If, like me, you’re extra sensitive, let them know you can’t have any salad that has come into contact with croutons.

The tossed salad at the top of the post is a great example of combining delicious flavors with healthy foods. I love to use a mixture of greens in the tossed salads I make at home. Romaine lettuce, leaf lettuce, iceberg lettuce (it may get a bad rep with food snobs, but I love the freshness and crunch it brings to the party) – any kind of lettuce you can find is perfect. The magic, however, is in combining several in one salad.

In addition to lettuces, I have gotten to the point that I simply do not make a tossed salad with strips of kale! Kale is uncommonly healthy and I’m crazy about what it adds to a salad. Same can be said of spinach, of course, but kale happens to be my personal favorite.

In addition to these, a few other personal favorite tossed salad ingredients are:

black olives
carrots (either shredded or sliced)
celery
tomatoes (but I have a strict rule with tomatoes in my salads – they can only be added at the last minute – otherwise, I don’t like the effect they have on the rest of the ingredients)
canned baby corn
mild banana peppers
roasted red peppers
green, yellow, orange, or red peppers
green onions
cucumbers
radishes
green olives
green chilies
bacon
turkey
ham
hard-boiled eggs
cilantro
parsley
cauliflower
asparagus
corn
“mostly” thawed frozen green peas
hominy
chickpeas
broccoli
black beans
kidney beans
and on and on and on…

A few favorite Gluten Free toppings for tossed salads are:

chia seeds
flaxseed
sunflower seeds
Frito’s Corn Chips
dried cranberries
crumbled potato chips
small fried tortilla strips
gluten free bread, butter, toasted, seasoned and cubed
onion rings (coated with gluten free flour instead or all purpose flour)
crumbled bacon
freshly shredded cheese – experiment with different cheeses (cheddar, white cheddar, Asiago, Swiss, Monterrey Jack, Colby, Parmesan…)
fresh cracked black pepper
sea salt (or Kosher)

Chia seeds are a delicious way to sneak in a little extra nutrition. Kids will just think they’re fun, they’ll never suspect how healthy they actually are.

Tomorrow we’ll pay homage to the greatness that is a Wedge Salad. Beautiful, delicious, and oh so very, very cheap!

What are your own favorite salad ingredients and toppings? Share in the comments!

P.S. Whether it’s for salads or ANYTHING, don’t buy shredded cheese, buy the blocks and shred it yourself, as needed. It is SO much better this way – trust me.

Easy Gluten Free Vegetarian Mexican Pizzas

July 22, 2014 By Joi Sigers

There are countless reasons to love this Gluten Free Mexican Pizzas recipe – they’re quick, easy, and very inexpensive to make. I also love the fact that they’re ideal to make for just about anyone – because, while they’re gluten free and vegetarian, anyone and everyone loves them.

They’re that delicious.

Gluten Free Mexican Pizzas

1 (16 oz) can refried beans
1 (4 oz) can chopped green chiles
1/4 tsp. garlic powder
1/4 tsp. ground cumin
1/4 tsp. chili powder
dash of Kosher salt
8 – 10 Corn Tortillas (I use white corn tortillas)
Pace Picante Sauce (or your favorite Salsa)
Shredded Cheddar Cheese
Your favorite toppings: green onions, sweet onions, jalapenos, diced green pepper, black olives…

You can make these pizzas in the oven OR on the stove, in a skillet. The latter’s pretty convenient in the summer months if you don’t want to heat up your kitchen. I’ve made these both ways and honestly don’t have a clear-cut favorite. I will say this, though, for whatever reasons, using a skillet seems to draw out more of the delicious corn flavor from the tortillas.

If you’re using an oven, preheat it to 400 degrees.

In a small bowl, combine the beans, chiles and spices. you could also throw in a little diced jalapeno if you’re brave enough.

Oven Method: Place tortillas on a large baking sheet. Spread with the bean mixture, to within 1/2 of the edges. Top with another tortilla, gently pressing down. Spoon Pace Picante Sauce or salsa over the top, then sprinkle with cheese and your favorite toppings. Bake at 400 for 10 – 15 minutes or until cheese is melted.

Stove Top: Toast tortillas (two at a time, side by side) in a skillet. Spread one of them with the bean mixture and top with second toasted tortilla. Spoon Picante Sauce or salsa over the top and sprinkle with cheese and your toppings. Put each pizza back on the skillet cover, and heat on low until cheese is melted.

Use a pizza cutter to cut each pizzas into fourths. Serve with a salad or tortilla chips and you have a quick, easy, budget-friendly, and delicious meal.

Picante Sauce or Salsa? Either is delicious – but I’m a sucker for Picante Sauce for the simple fact that it’s sweeter. I actually prefer to mix things up and alternate between Picante and salsa.

Toppings: Use however much or however little you want – you call the shots. My favorite toppings for these pizzas are black olives and green onions but feel free to use any type of pepper that catches your eye. Finely shredded lettuce, finely chopped tomatoes and a dollop of sour cream are also great additions after the pizzas have come out of the oven or off of the stove.

Gluten Free Corn Tortillas and Pace Picante Sauce

Kinnikinnick Gluten Free Vanilla Glazed Donuts

April 1, 2014 By Joi Sigers

When it comes to Gluten Free food, one name you’ll want to remember is Kinnikinnick – even if, like me, you have to look at the box when it comes time to spell it. I’m completely obsessed with this brand’s Gluten Free Pizza Crusts (I’ll have the raving review up for them soon), so when I saw a box of their Vanilla Glazed Donuts, I couldn’t resist.

I found the box shown here in a local health food store but I’ve also seen them in the frozen aisle of a few grocery stores – including Kroger and Schnucks.

These donuts are best warmed up ever so briefly in the microwave, just be sure not to overdo it or they’ll be hard. The first one I tried to microwave did, in fact, become pretty hard – but a few dunks in my coffee made it delicious in spite of its abs of steel.

From then on out, I began to nuke them just a handful of seconds at a time, checking along the way. There’s a golden spot for these babies and, depending upon your own microwave, you’ll have to experiment to find the perfect time.

Make no mistake about it, though, they’re more than worth it. These gluten free donuts don’t taste like the fat ones you get (or “got,” past tense) from your favorite bakery. Kinnikinnick Gluten Free Donuts are closer to cake donuts – covered in a delicious glaze.

Whether you dunk them in chocolate milk, coffee, hot chocolate or simply eat them by themselves, I think you’ll love these donuts as much as I do. Apparently they make chocolate donuts, too, which is something I’m keeping my chocoholic eyes out for!

I just searched for Kinnikinnick Gluten Free Food on Amazon – the results make me feel like a kid in the candy store! If you can’t see the slideshow below on your device, just click the link above to see their many (many, many, many) gluten free food products. They actually have something I was looking for a few days ago – Gluten Free Graham Crackers. I wanted to make a Chocolate Eclair Cake and searched all over town for gluten free graham crackers. Now I know where to find them!

Gluten Free in The Real World

February 25, 2014 By Joi Sigers

Schnucks in Newburgh, Indiana has a Gluten Free Aisle That’ll Rock your Gluten Free World!

A short time ago, my oldest daughter (Emily) discovered a severe food allergy – one that takes up A LOT of dietary real estate: Gluten. Her reactions were swift and severe. Whenever she’d eat anything with gluten, her throat would swell to the point she’d nearly choke on whatever she was eating.

Can you say frightening?!

When it became obvious that a complete change in her diet was necessary (necessary as in her life depended on it), I went into full out “mommy mode” – something that moms like me never quit doing, even when our “babies” are in their 20s (30s, 40s, 50s…). I decided I’d go Gluten Free with her for support. I’d come up with new gluten free recipes for her, help her find the best gluten free products available, and help navigate through the treacherous waters of dining out without gluten.

Funny thing happened after I jumped in the water with her. I found the water to be exceptionally agreeable.

my own allergies improved
my hiatal hernia symptoms calmed the heck down
the stubborn scales began to budge again
relentless stomach problems relented

If I were to be 110% faithful to a gluten free diet, I have no doubt that the benefits would be even greater. I also have little doubt that I, myself, have a gluten allergy. I am, after all, allergic to just about everything else under the sun.

The only real drawbacks we’ve faced with eating gluten free have had to do with availability. Our own resolve hasn’t been much of an issue and, oddly enough, the cost hasn’t really been too big a problem (though gluten free grocery products are a little on the high side, usually).

Here are a few issues we have run into:

1. Frustratingly, all restaurants do not have Gluten Free menus.

After seeing, online, that certain TGI Friday’s and Cracker Barrel locations had Gluten Free menus available, we tried each of our local restaurants for two separate lunches. Our Cracker Barrel didn’t have a Gluten Free Menu. The manager “read” a list of Gluten Free choices from the menu. He was cool to do so, but it was a little awkward being read to with people all around us. I couldn’t help wondering, “Do they think we’re foreign and can’t read our own menu or do they think we’re illiterate and can’t read at all?!” Nuts to think that way, but there you have it.

We went to TGI Friday’s a few weeks later and, again, they didn’t have a Gluten Free menu… at THIS location. I’ve seen pictures of each restaurant’s GF menus online, so I know they exist. Question is, Why not have them available at all restaurant locations? I will say this, the server at TGI Friday’s was very, very, very cool about it all. I asked if I could get my grilled chicken sandwich without a bun and he acted like it was the most normal thing in the world. I may as well have asked if he could leave lettuce off my sandwich. He made the process easy peasy and I appreciation for easy peasy processes.

Incidentally, their grilled chicken is AMAZING. It was one of the most delicious lunches I’ve had in a long time.

2. All grocery stores aren’t Shnucks.

Our local grocery stores (we have three Krogers in Owensboro) DO have gluten free products and… up until last night… I always thought they were doing an outstanding job of catering to the Gluten Free crowd. Kroger didn’t do anything WRONG, mind you, it’s just that last night I saw a grocery store doing things exceptionally RIGHT.

My husband and I were in Schnucks (in the nearby town of Newburgh, Indiana). He was in a different aisle when I came across Gluten Free Heaven. I texted him, “Aisle 1D.. WOW!” It didn’t take him long to come to check it out for himself. Schnucks had an entire long aisle of Gluten Free food, baking ingredients, cookies, mixes, crackers, bread, wraps, oatmeal, instant oatmeal, sauces, noodles, etc. They even had 6 different freezers in the aisle with frozen Gluten Free desserts, meals, doughnuts, and so on. And on!

I swear, I was like a kid in a candy store.

It was exciting for several reasons. First of all, I thought of Emily. We kept seeing different food(s) she’d love and I found myself saying over and over again things like, “I know she’s missed this… I know she’s missed that…” Second of all, I kept seeing things I’d love to try, as well as things I know I’ve missed (like cornbread, hot breakfast cereal, cookies from package..). It was like the door on fairly limited options suddenly swung wide open and a whole new world opened up.

If anyone is familiar at all with cooking and/or eating gluten free meals, you know I’m not being overly dramatic, here, I’m just stating facts.

Last, but not least, it left an impression on me because it was refreshing to know that a company cared about a group of people who have to eat a certain diet – many because it’s a life or death issue.

A lot of stores have gluten free foods, but they’re kind of scattered across the store. Schnuks created a wonderful aisle just for gluten free products and I, for one, think that’s phenomenal. If you click the pictures at the top and bottom of the post, the larger versions will open in new windows – affording you a better look at all the deliciousness. I wish I’d taken more pictures, but frankly, kids in candy stores aren’t that rational.

My experience at Schnucks left me thinking….

How great would it be if all restaurants and grocery stores were equally thoughtful and compassionate? What if ALL restaurants offered a gluten free menu at ALL locations?
What if all fast food restaurants had better options – something other than salads. Baked potatoes and chili (I love you Wendy’s) are just a few ideas. Gluten free bread and wraps would be just as awesome.
I read online that Subway’s experimenting with Gluten Free bread at certain locations. If they’d make it available at ALL locations, they’d have thrones of thankful people flocking to their restaurants.

Finally… The Cost of Gluten Free Food

Okay, I’ll be the first to admit, the cost of a lot of gluten free products seems high – and it seems high because it is high. Fact is, on one of my first grocery store trips to round up some gluten free flour and a few other items, I heard a voice say, “I can’t afford to eat gluten free!” Problem is, the voice was my own. Fortunately, I did a little comparison shopping and a lot of thinking and realized that, yes, while gluten free products tend to be higher, if you’re smart about it, you can keep from spending a great deal more.

Below are just a few things I’ve learned in the brief amount of time I’ve been in the gluten free waters:

Buying in bulk is a smart, convenient, and economical option. Sam’s Club is just as cool now as it was when it first appeared on the scene.
Plan your meals out in advance and buy the necessary ingredients – ingredients that can be maximized to their fullest. The last thing you want to do is allow anything to go unused and wasted.
When you aren’t eating out as often as you’re eating in, you’ll save money without even realizing just how much you’re saving.
Have several “meatless” days in the week as opposed to just meatless Mondays.
Stock up when there are sales.
Clip and use coupons. What’s more, take advantage of online coupons. NOT using coupons is kind of like throwing money away.
Watch your produce department closely. Buy whatever’s on sale and use it during the week. If it’s an outrageously generous sale, consider buying quite a few and freezing what you don’t use right away.
As you can see, many of the same tips for buying gluten free are the same tips we know and use for buying groceries, period. One final one I’ve found particularly useful and am just really starting to adhere to is this: You can get away with serving fewer things than you’re probably serving right now. I don’t know if it’s a “Southern Thing” or what, but I’ve always tended to go overboard when it comes to meals (holiday as well as everyday). A few recent delicious AND filling meals have reminded me that it doesn’t take a lot. One such meal was a great salad with gluten free salmon patties I made using Rice Crackers and Old Bay Blackened Seasoning. Another was Belgian Waffles and chicken. DELICIOUS! Not only did neither of these meals cost more than traditional meals I’ve made in the past – they actually cost less.

I’ll be adding a lot (make that A LOT) of gluten free food reviews and gluten free recipes to the food blog from now on – but I’ll also have plenty of reviews and recipes that aren’t “gluten free.”

In the meantime, what are YOUR experiences with shopping for gluten free foods? Have you found any stores or restaurants that are rising to the occasion? Let us know in the comments!

In a perfect world, all grocery stores would have Gluten Free aisles like Schnucks

One more pic – it isn’t as clear as the other two. I think by this point my brain had switched from thoughts of filling my camera to thoughts of filling my cart.

G.H. Cretors Popped Corn: Addictively Delicious, and No Gluten!

April 17, 2012 By Joi Sigers

The wonderful people at G.H. Cretors Popped Corn sent me bags of what can only be described as Popped Corn Heaven. Although they, in the process, created a couple of brand new addictions in my family, I am forever indebted to them for their kindness, generosity, and stoopidly delicious popped corn.

I guess you can tell that this G.H. Cretors Popped Corn review is going to be a ridiculously positive one.

I’m a bit of a Kettle Corn addict, to begin with, so the first bag I tore into was the G.H. Cretors Kettle Corn. If you aren’t familiar with Kettle Corn, let me lay it on the line for you: Kettle Corn is what all popcorn would be if it had a choice. Kettle Corn is so additively delicious that you’ll find yourself going at it with both hands. G.H. Cretors has the best Kettle Corn I’ve ever tasted – and, believe me, I’ve been around the Kettle Corn block a million times. Okay, a billion times, but who’s counting? At times, while deliriously throwing in G.H. Cretors Kettle Corn in, I forget to breath – let alone chew.

I keep reminding myself, “Pace yourself. No one’s taking it away from you.”

At one point, my husband (a new Kettle Corn addict – unaccustomed to its power) handed me the bag and told me, “Put it away before I kill myself.” Oh I put it away all right.

From G.H. Cretors:

Today we make our Kettle Corn just like Great Grandpa did – with four simple, natural ingredients: popcorn, sunflower oil, cane sugar, and sea salt. That’s all it takes to bring you the perfect combination of sweet and salty – the tastiest fluffiest popcorn – with a little surprise in every kernel. From our kitchen to yours, enjoy!

All Natural…Naturally!

No artificial flavors or colors
No gluten ingredients
We use natural sweeteners
We use locally grown Non-GMO popcorn
Just four simple ingredients

G.H. Cretors Chicago Mix

Equally delicious is G.H. Cretors Chicago Mix Popped Corn. Hold onto your seat for this one. This is a delicious mixture of Cheddar Cheese popped corn and Caramel popped corn. My youngest daughter Stephany loves this particular variety so much I seldom see her without a bag in hand. I can’t blame her, whatsoever, because this mix is out of this world.

Although I’m obsessed with cheese popped corn, oddly enough I’ve never been much of a caramel popped corn fan. For some reason it’s just too sticky for my taste. I realize that some people live for that sticky caramel texture, but I’m not into it. I was THRILLED that G.H. Cretors caramel popped corn doesn’t have that traditional stickiness. Somehow it keeps all the caramel flavor without making your teeth feel sticky and weird.

I love it for that.

From the Website:

Today we make our Caramel Corn just like Great Grandpa did- in old-fashioned copper kettles, one batch at a time. Then we mix it up the Chicago way, with our rich, creamy, Aged Cheddar Cheese Corn to create the perfect combination of Sweet and Salty. You don’t even have to come to Chicago to try this special treat. From our kitchen to yours, enjoy!

All Natural…Naturally!

We use Brown Rice Syrup
No artificial flavors or colors
No gluten ingredients
Made with fresh creamery butter
We use natural sweeteners
We use locally grown Non-GMO popcorn

G.H. Cretors has the following varieties of Popped Corn:

Kettle Corn
Chicago Mix (Cheddar and Caramel)
Cheddar
Caramel
Caramel Nut Crunch

Each of these varieties should come with warning labels – these people know their popped corn like no one else.

G. H. Cretors Popped Corn is available on Amazon:
In addition to Amazon, G.H. Cretors is available in many stores across the U.S. We don’t have any such stores in my area, so Amazon will be my source of deliciousness. Click HERE for the store locator.

Change Bites: Change Your Plate, Change Your Life (Review)

This Gluten Free Life is Tougher Than You’d Think

Gluten Free 101: The Importance of Reading Labels

A Few Words for My Fellow Gluten Free Guys and Gals

Confessions of a Salad Addict