Category: Gluten-Free Living

What If It’s Not (Only) Gluten?

When I first went GF, I spent a lot of time on the Celiac.com message boards; it was a great comfort and source of information. I still visit regularly, but not as often as I once did. One thing that intrigues and concerns me are the posters who still feel sick after going gluten free. For whatever reason, these people continue to feel awful despite eliminating gluten.

In some cases, it’s clear the posters have made a half-hearted attempt at gluten free. They’re paying lip service, and they’re paying with their bodies. Years ago, for other reasons, I toyed with a gluten-free diet. I was *mostly* good, but wasn’t serious. I cheated. And I convinced myself gluten wasn’t my problem.

It was. I am extremely serious about my gluten-free life now. Had I known then what I know now, I would have, oh, six years of my life back. My problems only got worse after that failed experiment. I’d say it was the folly of youth, but, alas…. Continue reading “What If It’s Not (Only) Gluten?”

What Does Gluten-Free Mean: FDA Version

As of August 2014, foods sold in the United States that are labeled gluten free must comply with specific standards. That is the the good news. The bad news is there are a few caveats. Most of them are mixed into the article below.

First, this rule applies to packaged food, including foods imported into the United States. Dietary supplements are covered; prescription and over-the-counter medicines are not. Neither are foods, such as meats, that are regulated by the USDA, or Department of Agriculture. Booze, the purview of the TTB, is also not covered, but as you’ll see, you’re likely safe there. Continue reading “What Does Gluten-Free Mean: FDA Version”

Educating the Restaurant Industry

I’m sure it’s happened to you. You ask your server if something is gluten free, they say they’ll check, and come back with an answer. Sorry, no, it’s not. It has potatoes in it.

Wha–? You then patiently explain that potatoes (or rice or corn or many other foods) are naturally gluten free. You, being educated, know that how those foods are prepared may impact whether or not the item is gluten free, but you also know what specific questions to ask.

When Marc Vetri, owner of Vetri and other Philadelphia restaurants, wrote an article at The Huffington Post entitled “I’m Gluten Intolerant…Intolerant”, the deliberately provocative headline set people off. For, I believe, the wrong reason. (For some additional backstory, read his interview at the Gluten Dude’s blog)

Vetri argued that he offers many gluten-free options for diners, such as the risotto rejected by a (purportedly) gluten-free customer. In fact, many of the foods served in most restaurants — how is that for a broad statement! — are inherently gluten free.

Vetri’s article highlights this point. And I think it’s time we started focusing restaurant personnel on how easy it is to make more gluten-free options available to customers…without upending the entire kitchen.

Seriously, this can be done! I’m not talking about adding gluten-free pasta or pizza to the menu. And, unless there is a dedicated area and protocol for making gluten-free sandwiches or toast, no thank you. I’m talking about ordinary, standard menu items that are already GF, or can be tweaked fairly simply to be gluten free.

Steak and sides. Roasted chicken. Fish (leave off dusting it with wheat flour or substitute rice flour for everyone!). Steamed vegetables. Roasted vegetables. Risotto. Many soups. More Mexican/Latin American dishes than I can name.

And so on.

Which leads me back to Vetri’s article. I said the customer in question was purportedly gluten free. Based on the reported interaction, she didn’t seem to have a good grip on what that means (and her finishing a beer that was not GF seems to support this). We, gluten-free people, need to be clear about our requirements, the fact that even a little bit of gluten is too much, and — I believe this is critical — that we truly appreciate efforts made by restaurants to feed us delicious and safe foods.

Patronize them and tell them why! Tell other people why! If you have a blog or other public forum, share the news so people seeking gluten-free options in your area can discover a restaurant that wants their business!

How do you help educate restaurants about gluten and how they can feed you safely?

Tip of the Week

In addition to studying a restaurant’s menu online (if available), call the restaurant before you arrive. Make this call during non-peak hours, and speak with the restaurant manager or head chef. They will be able to assist you with gluten-free options. When you arrive at the restaurant, tell the host and your server you are gluten free. Don’t assume anything!

Menu of the Week

On our first night in Milan, my husband and I made a meal of just Risotto Milanese, a creamy rice dish infused with saffron. Sure, we could have also enjoyed the traditional Osso Bucco, but the risotto was more than enough to make me happy.

While risotto is somewhat labor intensive — the slow addition of liquid and frequent stirring are what makes the rice creamy with a little bit of bite — it can be made in about a half hour to 45 minutes.

  • Risotto Milanese
  • Osso Bucco or Lamb Chops over Arugula Salad
  • Gelato (Talenti makes a good variety of gluten-free gelatos; not all flavors are GF, here’s the link GF options, so read the labels carefully)

Flying Gluten Free

While I don’t travel as much as I used to, I love getting on a plane and heading going somewhere new. Or somewhere familiar, familiar enough to feel like home without the added benefit of a cat standing on my chest at 5 a.m. because, well, breakfast.

Breakfast, of course, leads nicely into the challenges of traveling gluten free, specifically while flying. For a short trip — say, the hour or so between Los Angeles and San Francisco — managing food isn’t much of a problem, though these days, even a short flight can translate to long hours. Getting to and from airports. Dealing with security. Even walking through the terminal takes time.

The husband and I used to have a tradition of eating breakfast at the airport when we had early flights. Now, generally, he indulges while I munch on a GF sandwich or other food I’ve brought along. This is because breakfast choices at most airport restaurants are limited…though this is improving as airlines and airports wise up to the fact that people are spending longer and longer in the terminals.

(Which leads to a shout-out to San Francisco’s airport — lots of great options for gluten-free diners!)

If it’s a cross-country flight, I go with one of two strategies: pack food and snacks (no soups or sauces, of course) or buy a pre-made salad once I get past security. Again, gluten-free sandwiches are a great choice. I also make GF wraps using rice paper wrappers and whatever filling I’m craving. While US-based airlines are improving their gluten-free options for domestic flights, I’ve had enough bad luck that I don’t count on this.

(Which leads to a question for American Airlines: is it really so hard to include GF potato chips among your snack choices?)

Where things really improve is on international flights. We flew Virgin Atlantic to Italy a few years ago, and while I was anxious about the gluten-free meal I ordered in advance (thank you online horror stories!), there were no hiccups. Ditto for a British Airways flight. Don’t think I didn’t pack some snacks just in case, though!

In order to make sure nothing goes wrong — though there are no guarantees! — I suggest the following:

  • When booking your flight, or soon thereafter, make sure you specify that you want a gluten-free meal. Most airlines ask that you order your meal 24 – 96 hours in advance. I suggest the 96-hour mark at the latest. Double-check your order when you check in for the flight.
  • Know that you can only order one type of special meal. So if you are gluten free and vegan, you only get one of those choices.
  • Check the airline’s website for a listing of onboard snacks/meals (depending on the length of the flight) and plan your BYOF strategy accordingly. Again, airlines are improving, but you need to be prepared.
  • If you’re bringing your own food, consider the length of the flight and how safely you can store your food to ensure you don’t get sick. Generally, you can bring small coolers/lunch boxes on the flight, but you probably won’t be able to get ice or ice-like products past security. While I’ve never had to try it, others have reported they’ve obtained ice from terminal restaurants.
  • Familiarize yourself with the rules and regulations set forth by the TSA, here and here.  and  If you’re traveling internationally, make sure you are not violating any local or other laws. For example, that great prosciutto you bought in Italy? It can’t be brought back to the US.

Now to get back to sending my husband telepathic signals about that anniversary trip to Hawaii I’m hoping he’s planning! What are your favorite strategies for flying while gluten free?

Tip of the Week

A great snack for flying is hummus with veggies. Freeze no more than 3-ounces of hummus before flying. It will be defrosted and ready to eat when you’re hungry! For more suggestions for in-flight meals and snacks, click here.

Menu of the Week

This week’s menu is ready to be packed into your carry-on bag! I love rice paper wraps because they taste great and feel virtuous. You’re probably familiar with spring rolls filled with lettuce/herbs, shrimp, and maybe seasoned veggies or rice noodles. Try other proteins, from tofu to finely sliced steak. You’ll have to skip the dipping sauce, so I lightly marinate my proteins to add a bit of flavor. Store the wraps in an airtight container with a slightly damp paper towel.

  • Rice Paper Wraps
  • Crispy Garbanzo Beans (if you can’t find them in grocery store, they are so easy to roast. Make them spicy, savory, or even slightly sweet. Here’s a great recipe if you don’t have one.)
  • Hummus and Veggies
  • Udi’s Gluten-Free Chocolate Chip Cookies (normally I don’t indulge in desserts, but these are perfect for pick-me-ups during flights)

How Allergic Are You?

When the very nice, very helpful server asked me that, after coming back from the kitchen to report on my gluten-free options, I bit back my first response of “Let’s just say I’ll be sick for about a week.” I also resisted my second response, “Technically, it’s an autoimmune disease, not an allergy.”

As much as I’d like to get into *that* discussion, a super-busy lunch hour wasn’t the right place or time. So I looked at her directly and said, “Very.”

The “how allergic?” question is surely the number one pet peeve of all celiac and gluten-intolerant people out there. It shows how little education is being spread to servers and other restaurant staff…and it shows how often these same servers and other staff are subjected to people who simply aren’t truly gluten free. Continue reading “How Allergic Are You?”

On Not Missing Gluten

As I watched my husband eat his lunch — a gorgeous short rib melt on rosemary focaccia — I couldn’t help but say, “That looks really good.”

Just as I’d said when he’d bought a pretzel at a baseball game. It looked amazing, and, I suspect, tasted as good as it looked. But I didn’t want a bite, never even thought about tasting it. In fact, one thing about me and gluten-filled foods: I mostly don’t miss them at all.

Oh sure, I stare with some envy when other people tear into a beautiful, thick pizza crust while I nibble on my less-than-thick gluten free pizza. And I’d love, on occasion, to have the freedom to hit a drive-through when I was hungry while on the road. Certainly on those days when I have a work lunch and steamed veggies are my only choice… Continue reading “On Not Missing Gluten”

Dealing with Language Barriers

Io sono celiaca. Tengo Celiaca. Watashi wa seriakku o motte iru.

Or, how about “I have celiac disease?”

When I went to Italy, my biggest concern was the food. As it turned out, eating gluten free in Italy wasn’t a challenge. But it did require clear communication — a challenge for me as my Italian accent was probably worse than I imagined. Now, as I plan a trip to Spain, I’m not just learning rudimentary Spanish, I’m also learning to communicate the fact I’m gluten free with waiters and other restaurant staff. Continue reading “Dealing with Language Barriers”