Easy and Quick Gluten Free Pasta Recipes

Pasta is one of the easiest and quickest meals to prepare. Thankfully, we have a lot of options for gluten-free pasta, that can help make our meal preps a breeze. Why not try these excellent recipes for this week? You can get a selection of gluten-free pastas and noodles from your local grocery, or order some here for delivery to your home. 

 

  1. Creamy Cauliflower Alfredo Fettuccine with Bacon

Creamy-Cauliflower-Alfredo-with-Bacon-Gluten-Free-and-Dairy-free

Bacon lovers will love this pasta recipe. Good Alfredo is rich and as a consequence fatty. But not this recipe. It uses cauliflower puree. Not sure where to get some? You can purchase cauliflower pieces for easy pureeing here .

Heather Cristo is a great source for allergen free recipes, and beautiful content. We love her curated and mouth watering editorial food photos.  Try this recipe and other gluten-free recipes. 

Link right here: Heathercristo.com

 

  1.  Zoodles with Tomatoes and Spinach-Caper Pesto

zoodles-tomatoes-spinach-caper-pesto-extra-tomato-recipes

If you are in the mood for wholefoods through and through, try this pasta recipe of zucchini noodles, spinach, tomatoes, pesto and fresh zesty ingredients.  Quick and easy to make, and you can take pride in the fact that you made everything from scratch. You can substitute zucchini with carrots for an equally healthy and colorful plate.

Recipe right here: health.com

 

  1.  Vegan Eggplant Lasagna (gluten + Grain-free!)

Vegan_Eggplant_Lasagna_GlutenFree_GrainFree_DairyFree_FromMyBowl-6

Who says lasagna is off limits on a gluten-free diet? With a little imagination this recipe came up with an excellent one layering eggplant instead of gluten formed pasta. It’s yummy, definitely healthy and gluten-free!

Recipe here: Frommybowl.com

 

  1.  Edamame Pasta with Shrimp and Pesto Sauce

Edamame-Spaghetti-with-Lemon-Garlic-Sauce-Epicurean-Vegan

Edamame is a healthy bean (young soy), and a great alternative to making regular semolina made pasta. This simple clean recipe really makes its flavor shine. You can order Edamame pasta for delivery on this link

Recipe here: epicureanvegan.com

 

  1.  Stir-fried Shrimp Shirataki Noodles

IMG_9327-683x1024

Not really a pasta recipe, but we can be a little lenient with this delicious virtually zero calorie dish that is gluten-free as a bonus. It uses shirataki noodles, miracle noodles for those avoiding calories, carbs (and also gluten) that is made of water and  konjac plant. It is rich in glucomannan, which is a dietary fiber that is easily dissolved in water. You can buy shirataki noodles here for delivery.

Recipe Here: Stir-fried Shrimp Shirataki Noodles

Tell us which one is you’re trying this weekend! Feel free to share this list with your friends! 🙂

Gluten-Free Dining in Sushi Restaurants

girl with sushi

Sushi restaurants have an abundance of naturally gluten-free items on the menu: predominantly composed of seafood and fish, rice, and vegetables.
With that said, there are also many items on the menu that can be a source of cross-contamination during the preparation – things like flour and panko used for breading pork and chicken cutlets, and soy sauce, among other things.

And so here are some useful tips to make sure your sushi dining experience remains unspoiled by gluten:

  1. Avoid fake crab meat. Surimi or fake crab meat is made by grinding white fish and binding it with starch that is usually made of wheat. This can be found abundant in different sushi rolls, salads, and other menu items.
  2. Ask for Tamari instead of the regular soy sauce. Soy sauce brands unless labeled gluten-free are risky to those avoiding gluten. Soy could be manufactured in facilities that also process gluten-containing wheat, barley, and rye. Thankfully there is a type of soy sauce called Tamari, traditionally made without wheat.
  3. Avoid tempura, breaded meat cuts, and other breaded items. The batter used in making tempura will almost always be made of wheat flour, except for gluten-free restaurants that guarantee using gluten-free breading. Thankfully these items are easily recognizable on the menu, as they would be coated and fried.
  4. Avoid sushi ingredients that have been marinated. Almost for certain, these items will have used either wheat, soy sauce, teriyaki sauce, or other wheat-containing sauces as a flavoring.
  5. Bring your own wasabi. Most restaurants do not use real wasabi, but instead use a mixture of mustard, horseradish, green coloring, and flavorings that may contain gluten. To be safe from contaminants, it is best to bring your own.
  6. If you have the option, spring for a restaurant where the chef makes the meal right in front of you. You may also want to call in advance to make sure the utensils that will be used for your meal are fresh and have not touched other items that contain gluten.
    7.
    Japanese restaurants like other restaurants can be busy, to be on the safe side, you may also call the restaurant in advance to make sure that the restaurant will be fully staffed, and can take time to accommodate special food requests.

Let us know how your next sushi dining turns out! If you have more tips to share with our community, feel free to leave some in the comments. Enjoy your next gluten-free dining!

Don’t Go Gluten-Free Just Because

Thinking of Gluten

People who have gluten sensitivity, gluten intolerance, or Celiac disease have different reactions as compared to the next person when ingesting gluten. Symptoms range from diarrhea and bloating to headaches, nausea, and more severe symptoms. This is why these people must switch to a gluten-free diet. People who don’t have these problems, on the other hand, do not have to worry about gluten in their diet.

But as of late, we increasingly read about and hear concerns about gluten. We see restaurants menus including gluten-free options, food labels in groceries announce items are gluten-free, and gluten-free versions of food seem to be lining the grocery aisles. An increasing number of people try it with different benefits in mind: to lose weight, treat autism, eat more healthily, and have more energy. Going gluten-free has rapidly become the next it diet.

But what is the gluten-free diet really, and what is it for? Gluten is a generic name for a type of protein found in wheat, barley, and rye, and triticale, a hybrid of wheat and rye. As these proteins cannot be fully ingested by the body, ingesting them can cause inflammation and other negative symptoms in some people. In people with Celiac disease, these proteins trigger an immune response which damages the lining of the small intestines, eventually preventing efficient nutrient absorption from food, and can cause several other problems like osteoporosis, nerve damage, and seizures. A gluten-free diet is one where you remove gluten so if you do have these reactions to gluten, you avoid these negative symptoms altogether. [1]

According to Dr. Daniel A Leffler, the director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston in an article published in Harvard.edu., those who have gluten sensitivity may feel better, but most will get negligible benefit from a gluten-free diet. They will waste money in the end, spending on expensive gluten-free items. [1] And he is not wrong. So, before you try this diet, consider these things:

Premium Price

Gluten-free products are typically produced in smaller batches and need different ingredients than their conventional counterparts. Ingredients may cost more, and making them needs specialized knowledge on gluten-free food. And so they tend to be priced higher than non-gluten-free versions.

Wholefoods without gluten

Eat Healthier with More options

Most people may experience many health benefits of going gluten-free. But these could be incidental benefits since avoiding certain elements in your diet may also lead you to eliminate other foods. You may find yourself eating more whole foods, fruits, and vegetables, as opposed to the usual processed food, pastries, pasta, and cakes that generally contain gluten. You may also find yourself being more careful about additives in your food which can lead to eating a lot cleaner. But if you think about it, these are things you can do even without worrying about gluten in your diet, and you get to have a lot more food options, too.

loseweightglutenfree

Find More Effective Sustainable Options for Losing Weight

Those who claim a gluten-free diet helped them lose weight or have more energy benefit from it by incidentally removing processed food from their diet, regardless of gluten content. Being on a gluten-free diet, and losing weight does not mean the same thing, unless the switch in what you are eating helps you to fill your diet with more nourishing and healthy food that are naturally gluten-free, such as fruits, vegetables, and whole grains. This is according to registered dietitian Shelley Case, a trusted name and expert on the gluten-free diet in North America. [2] With that said, there are other diets out there that are targeted for weight loss, which you may consider and prove more effective for you.

Have a question about going gluten-free? Feel free to leave it for us in the comments, or browse this blog for more tips!

1 – Strawbridge, H. (2018, January 08). Going gluten-free just because? Here’s what you need to know. Retrieved April 12, 2019, from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

2 – Helms, J., MS, RD. (2012, September 6). Will Going Gluten Free Help You Lose Weight? [Web log post]. Retrieved November 20, 2017, from https://blogs.webmd.com/food-and-nutrition/2012/09/will-going-gluten-free-help-you-lose-weight.html

Thinking of Gluten

People who have gluten sensitivity, gluten intolerance, or Celiac disease have different reactions as compared to the next person when ingesting gluten. Symptoms range from diarrhea and bloating to headaches, nausea, and more severe symptoms. This is why these people must switch to a gluten-free diet. People who don’t have these problems, on the other hand, do not have to worry about gluten in their diet.

But as of late, we increasingly read about and hear concerns about gluten. We see restaurants menus including gluten-free options, food labels in groceries announce items are gluten-free, and gluten-free versions of food seem to be lining the grocery aisles. An increasing number of people try it with different benefits in mind: to lose weight, treat autism, eat more healthily, and have more energy. Going gluten-free has rapidly become the next it diet.

But what is the gluten-free diet really, and what is it for? Gluten is a generic name for a type of protein found in wheat, barley, and rye, and triticale, a hybrid of wheat and rye. As these proteins cannot be fully ingested by the body, ingesting them can cause inflammation and other negative symptoms in some people. In people with Celiac disease, these proteins trigger an immune response which damages the lining of the small intestines, eventually preventing efficient nutrient absorption from food, and can cause several other problems like osteoporosis, nerve damage, and seizures. A gluten-free diet is one where you remove gluten so if you do have these reactions to gluten, you avoid these negative symptoms altogether. [1]

According to Dr. Daniel A Leffler, the director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston in an article published in Harvard.edu., those who have gluten sensitivity may feel better, but most will get negligible benefit from a gluten-free diet. They will waste money in the end, spending on expensive gluten-free items. [1] And he is not wrong. So, before you try this diet, consider these things:

Premium Price

Gluten-free products are typically produced in smaller batches and need different ingredients than their conventional counterparts. Ingredients may cost more, and making them needs specialized knowledge on gluten-free food. And so they tend to be priced higher than non-gluten-free versions.

Wholefoods without gluten

Eat Healthier with More options

Most people may experience many health benefits of going gluten-free. But these could be incidental benefits since avoiding certain elements in your diet may also lead you to eliminate other foods. You may find yourself eating more whole foods, fruits, and vegetables, as opposed to the usual processed food, pastries, pasta, and cakes that generally contain gluten. You may also find yourself being more careful about additives in your food which can lead to eating a lot cleaner. But if you think about it, these are things you can do even without worrying about gluten in your diet, and you get to have a lot more food options, too.

loseweightglutenfree

Find More Effective Sustainable Options for Losing Weight

Those who claim a gluten-free diet helped them lose weight or have more energy benefit from it by incidentally removing processed food from their diet, regardless of gluten content. Being on a gluten-free diet, and losing weight does not mean the same thing, unless the switch in what you are eating helps you to fill your diet with more nourishing and healthy food that are naturally gluten-free, such as fruits, vegetables, and whole grains. This is according to registered dietitian Shelley Case, a trusted name and expert on the gluten-free diet in North America. [2] With that said, there are other diets out there that are targeted for weight loss, which you may consider and prove more effective for you.

Have a question about going gluten-free? Feel free to leave it for us in the comments, or browse this blog for more tips!

1 – Strawbridge, H. (2018, January 08). Going gluten-free just because? Here’s what you need to know. Retrieved April 12, 2019, from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

2 – Helms, J., MS, RD. (2012, September 6). Will Going Gluten Free Help You Lose Weight? [Web log post]. Retrieved November 20, 2017, from https://blogs.webmd.com/food-and-nutrition/2012/09/will-going-gluten-free-help-you-lose-weight.html

How to Deal With Emotions Being Newly Gluten-Free

emotion in gluten free bread

It’s the second month of 2019. How are you holding up on your gluten-free diet? 🙂

We know. Taking on a diet that is different from everyone else’s can be a challenge.

Being diagnosed with Celiac disease, or non-Celiac gluten intolerance is a positive development, since formerly mysterious symptoms that you experience can now be controlled, and you can finally take charge and live a healthier life. But with this new realization come emotions that you also in a very real way have to battle with on a daily basis: from frustration of not being able to eat what you want, to the anxiety of being excluded. 

So, how do you cope? 

The Restaurant Anxiety

sadgirlglutenfree

You don’t want to be thought of as a picky eater. As a matter of fact, you want other people to be comfortable around you while dining out. Or at least, not to be a consideration for others all the time, whenever you are dining out with friends or co-workers. This can be a cause of major anxiety for someone new to a diet not adhered to by most people around them. The feeling of social exclusion can be wearing. 

How to Deal:

Consciously and actively remind yourself of the positive effects of taking on your new diet. You would no longer have to deal with the symptoms such as headaches or diarrhea, and you are actually doing something to be healthy. Keeping a journal to write down things you are grateful for in this diet, can be a major help. If you are not used to journaling, simply creating a bulleted list tucked away in your phone, which you could peruse when you feel anxiety bubbling up, could be the difference between an anxious lunch and a relaxed one.

If you are not yet very skilled in scouting what’s gluten-free on a standard menu, make some time to know which Gluten Free restaurants are in your school or around your workplace. In a group setting, there will almost always be a pause to consider where the group is dining out. Occasionally be the one to suggest a place where you know there are options for you. A place where people with regular diets can be comfortable, too. Focus on the fact that you are simply suggesting somewhere to eat, not being picky. Other people may even thank you for being quick about it.

Frustration: I can no longer eat everything I want.

minimuffinonhand
Frustration of not being able to eat what you want is one of the major emotions to deal with when first starting out on a gluten-free diet. You have done your research and now have the list of what to eat nailed down. But along with that is acquiring an even more vast knowledge of what you cannot have. Watching other family members chow down a nice regular sandwich or that delicious cake is an experience you will be very familiar with.

How to Deal: Realize that flavor is not synonymous with gluten. There are delicious gluten-free options available for you, as well. As you get more acquainted with this new diet, you will very soon try a myriad of different food options that will be very agreeable with your taste buds, as well as your diet. Food that you will even crave for. That sandwich? You can have one at home with your own gluten-free bread. That cake, well think, “I’ll buy one from that gluten-free place I know, or even make it one better: I will make one myself in that yam flavor I cannot get just anywhere. It will be delicious.”

The Grocery Battlefield

girl in gluten free shopping in store

Looking at the back labels of food can make your grocery shopping take twice as long. Not to mention how it can leave you shrouded in misery going up and down the aisles looking for but not finding exactly the things you need. It’s not unusual to feel yourself welling up with the overwhelming emotion and stress of it all.

How to Deal:  Firstly, know your enemy. You can read our previous post on what to watch out for in a Filipino grocery store, such as stealth gluten. Being fluent in gluten vocabulary can immediately shrink the stress of complicated food label reading in half. Easily spot gluten, and easily eliminate it.  You can also make this chore more convenient by first doing some scouting online. You can have gluten free food delivered to you at home from shops that offer a wide range of gluten-free options and can drop it right to your doorstep.

Being on this new gluten-free diet is a definite change and you would have to deal with different emotions that go along with it. But at the end of  the day, what would make this gluten-free transition a lot easier for you is allowing yourself to lean into them. Everyone on this diet will have similar experiences as you. Just like gluten in your diet, you can take control of it and soon eliminate them from your life. 

How do you deal with your own emotions in this diet? Feel free to share it with us in the comments! 🙂

The Boon, the Bane, and the Basics of Gluten

gluten-free-101-photo

Bread and pasta for lunch? Sure! For a lot of us, eating can be that simple (and pleasurable). But for some that are not so lucky, being this carefree about their next meal could mean serious health consequences. 

Aside from the typical food allergens, there is that dreaded gluten, that 05%-1.22% [5] of the adult population in the Asia-Pacific Region, and about 20 million in the US alone, have to worry about. 

What is gluten?

We constantly see a lot of articles about gluten being published as of late. However, some fail to address the basic question before giving it a bad rap. So first things first! 

Gluten is basically a mixture of different types of protein activated by water that provides elasticity and form to the final product of almost all breads and pastries that we love. It is generally found in wheat, barley, rye, malt, triticale, and even brewer’s yeast. 

Majority of the population do not experience an adverse reaction when consuming gluten. Nevertheless, certain medical conditions require avoiding the said protein combination. This includes Celiac disease, gluten sensitivity, and wheat allergy. Since a lot of processed starch sources in what we eat contain gluten, it is necessary for those afflicted to be well informed before adding items to their shopping list.

question-bread

Being well informed about gluten

Wheat is one of the most consumed cereals around the world. It is therefore implied that wheat gluten is one of the items that should be watched out for if you belong to the population that needs to avoid it.

Though avoiding sources with gluten can be considered an inconvenience to some extent, preparing a gluten-free food list is quite an easy job. Since gluten is found only in certain grains, other carbohydrates sources such as fruits, vegetables, and root crops are already out of the equation. 

When preparing a list of gluten-free foods, particularly grains that can be alternatives to those gluten-rich grains, remember to include these perfect substitutes, which you can use instead in your meals preps:

  • Buckwheat
  • Corn
  • Quinoa
  • Rice
  • Oats
  • Millet

Based on the grains listed above, there are far more varieties of grains that do not have gluten than those that have it. Filipinos are primarily rice consumers, so it would not be difficult to stick to it during mealtime. However, it is wise to consider the manufacturing process for these grains, since most, like oats, are harvested, packed, and manufactured in the same facilities as wheat. 

Other gluten-free products to consider

Luckily, people who need to avoid gluten are no longer bound to perpetually avoid their go-to comfort foods. Certain methods of gluten extraction and purification paved the way to the innovative production of gluten-free bakery products which we can gluten and non-gluten intolerant alike can all enjoy. Here in the Metro, online shop such as GERALD.ph offers a wide selection of gluten-free products from different kinds of pastries, pasta, and even ice cream, which would certainly help people with gluten concerns live a little more carefreely. 

A gluten-free lifestyle might be overwhelming. But with the right selection and now with wider varieties to choose from, developing a habit would be way easier than it was before. Items like gluten-free all-purpose flour make a great ingredient for baking recipes. Rice and corn pasta are also there as alternatives. 

So, bread and pasta for lunch that’s gluten-free? Yes, please!

Sources

  1. Lamacchia, Carmela, et al. “Cereal-Based Gluten-Free Food: How to Reconcile Nutritional and Technological Properties of Wheat Proteins with Safety for Celiac Disease Patients.” 6.2 (2014): n.pag. Web. 14 Oct. 2016.
  2. 4310830, 95 -. Sources of gluten – celiac disease foundation. Celiac Disease Foundation, 1998. Web. 14 Oct. 2016.
  3. Awika, Joseph M. “Major Cereal Grains Production and Use Around the World.” Advances in Cereal Science: Implications to Food Processing and Health Promotion. N.p.: American Chemical Society (ACS), Jan. 2011. 1–13. Web. http://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/gluten-free-whole-grains
  4. “INFOGRAPHIC: How much rice do Filipinos consume?” Rappler, 7 Oct. 2012. Web. 14 Oct. 2016.
  5. Ashtari S;Pourhoseingholi MA;Rostami K;Aghdaei HA;Rostami-Nejad M;Busani L;Tavirani MR;Zali MR; (n.d.). Prevalence of gluten-related disorders in Asia-Pacific Region: A systematic review. Journal of gastrointestinal and liver diseases : JGLD. https://pubmed.ncbi.nlm.nih.gov/30851178/.

Christmas Gluten-Free Gift Set

Christmas and the accompanying food festivities are fast approaching. It is tough enough that we have to look for gluten-free options for the holidays. But to shop for a great gift for someone who is gluten-intolerant? It can be another challenge altogether. Why  not give them this perfect gift? This is a Gluten-free gift set made especially with yours and their needs in mind:

Gluten-Free Holiday Gift Set

Christmas Gluten-Free Gift Set

 

Each bag contains:

Gluten-Free Seasoning

Gluten Free Spaghetti

Gluten-Free Zero-Calorie Noodles

Fruit Crisps (2 variants)

Organic Coconut Spread Seasalt

Lentil Chips Creamy Dill

These are  great as giveaways: they can be kept at room temperature and so can be opened at anytime, perfect for storing in advance to be ready for your family events.

Have them delivered to you. If you want to create an element of surprise, the company that makes this can also deliver to your lucky recipient’s door.

Visit their site to order: GERALD.ph

Happy Holidays!

Adlai Stewed in Coconut and Curry

Adlai Stewed in Coconut and Curry

When your grain options are limited due to gluten sensitivity (goodbye, wheat, barley,  rye and all of their forms), what is there left to eat? Still a lot, if you are really looking, but we have to gain where we have lost, don’t we? Adlai or also known as Job’s tears or pearl barley (because of it’s nice pearly shape) is a gluten-free grain you should add to your shopping list.  It is a family of grasses where wheat and rice also come from but other than being gluten-free, it is also low in the glycemic index, so, better for your blood sugar than white rice.It also has a nice texture that is slightly chewy yet firm and al-dente to the bite–like rice shaped pasta grains.

How do you cook them? You can  try this recipe right here!  You can also add it to your salads, soup  or stews. 🙂 Let’s get started!

INGREDIENTS

3 cups or 15 oz cooked Adlai grains
1 can of coconut milk , or ,milk expeller-pressed from 1 medium sized coconut
2 small garlic cloves, chopped
3 medium shallots, chopped
1 medium onion, chopped
1/2 chile (siling labuyo), de-stemmed, sliced and seeded
2 1/2 teaspoons fine salt
1 tsp curry powder
5 cups water

DIRECTIONS

Start by sauteing the onion until fragrant. Add the garlic, shallots and chile. Saute for another 3 minutes. Add the curry powder and then add the coconut milk. Simmer for 2 minutes and add adlai grains to the pot. Continue to simmer on low heat until tender, around 30 to 40 minutes.

You can choose to soak the adlai grains for at least half an hour before you start cooking to speed up the process.  Once Adlai is tender, that’s it! Add some more sliced chiles on top or toasted coconut to add more interesting twist and crunch to the dish.

Enjoy with a side of meat or on it’s own as a nice vegan dish!

Sugar-free & Gluten-free Ideas for Halloween!

image6

In our diet, it’s not always just gluten we’re worried about, right? On Halloween, along with our concern for gluten, we also have  just as important, if not much more pressing health concern during this time of the year: sugar.

Parents out there, tempting as it may be to let loose a bit and let your kids go with all the rainbow colors of candy, we must remember that too much sugar has actual consequences to a child’s health.

It is not just the sugar rush that we’re talking about. Sugar has a much more negative effect on the body that is important for us to know.

image4Dental decay is an obvious one. Sugar is known to speed up breakdown of teeth as it fuels the bad bacteria in the mouth. Though younger kids naturally lose their baby teeth, it is important to take care of them as you would permanent ones as the bacteria on the surface of baby teeth can attack the healthy ones still under the gum surface, which can adversely affect their growth by the time they’re ready to come out.

Study also finds sugar lowers the immune system to up to five hours after consumption. Ever notice that close to midnight or when you’ve been up all night, eating sweets has the effect of making your throat scratchy and making you feel like you’re coming down with something? That’s because sugar curbs immune system cells that attack bad bacteria in our bodies.

image2

Sugar as fructose  and glucose that are in abundance in Halloween candy also has the effect of make one feel famished. Munching on sweets makes your brain resist leptin, which is the protein that help signal the body that it is full. Anytime sweets are introduced in the diet, it makes it easier to eat too much. Partnered with the fact that sugar is highly addictive, it can lead to complications and diseases such as obesity and diabetes. Though Halloween is just one night a year, letting kids loose on sugar, and having candy in the cookie jar for weeks after, can introduce kids to sugar eating habits and that would be extremely harmful for them in the long run.

Here are a few tips to make this Halloween a little less about the sugar and a bit more about the fun:

image5

Consider giving out inedible treats like Halloween accessories like glow sticks, colorful bracelets, that they can have fun with while out in the streets at night. Just remember not to give out things that little kids can choke on. You don’t have to worry about  sugar here, and gluten, even.

 

 

Have the tradition of a contest of who can bring home the most candy. That way, kids will have the motivation not to eat any of the candy until they get home, so that you may get a handle on what and how much sweets your kids actually consume.

image3

Though a bit more out of the way, if you are visiting houses of people you actually know, like friends or relatives, have a deal with them to give out healthier and sugar-free (and gluten-free!) treats to your kids, or prepare something you yourself approve of, and hand them out to house owners before you set out for the night with your kids. It can just be between adults.

Remember that sweets and edibles during Halloween can just be a portion of the fun. Make other fun highlights such as creating costumes, decorating, and storytelling with your kids, that will focus more on the activities rather than the sweets.

Remember, with your kids health on the line it pays to keep the effort to be healthy even on Halloween. 🙂

Mother and Daughter Painting a Pumpkin

 

References:

The American Journal of Clinical Nutrition, Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, and U. D. Register. – Role of sugars in human neutrophilic phagocytosis. – The American Society for Clinical Nutrition, Inc. 1973., Copyright © 1973,http://ajcn.nutrition.org/content/26/11/1180.abstract\

The Skimy on Obesity – UCTV Prime http://www.uctv.tv/search-details.aspx?showID=23717

 

Quick & Easy Breakfast Ideas

Let’s face it: most of us hardly ever have time for a proper meal in the morning. Whether it is to squeeze in a few extra minutes of shuteye before heading off to our day, or our to-do lists are simply too long  to make room for a pause in the morning. So, we racked up a few practical ideas here that you can try as quick breakfast options sans the need to deal with your gluten allergy, or celiac disease symptoms. It’s important to keep your energy high first thing in the morning to get things done, don’t you agree? And gluten should be one less thing to worry about at this most important meal of the day.

Eggs

gluten free breakfast eggs with asparagus

Sunny side up, scrambled, or made into a nice omelette, you cannot go wrong with this breakfast item. You can mix in your selection of veggies, add basic spices and herbs and you can have a filling meal in a matter of minutes. A quick trick is to boil a couple of eggs, peel them, dice and mix in with tomatoes, asparagus, a pinch of salt and pepper, and you’re good to go. Healthy, quick, and hassle-free.

Fruits

gluten free breakfast fruits

This seems like a no-brainer but if your time is scarce, you can forget a basic gluten-free item like this. Ready to eat fruits are convenient, and the quickest of quick meals. Make a berries mix, or grab a convenient apple, or a couple of bananas, or dalandan (they’re one of the remaining cheap ones you can find around street markets or groceries around Metro Manila), before going out to run your errands. If you’re really pressed for time, you can finish these while on a drive, or at your desk at work.

Gluten-free pancakes and waffles

gluten free pancakes with raspberries

This is great if you have gluten-free flour lying around. If not, you can also do mashed banana, mixed with gluten-free oat flour, and eggs as replacement. Fry these in a bit of oil, add some berries, or pour into your waffle maker and finish with syrup. You can even make a sandwich out of these with nice spread or fruit filling. Pack them in sandwich bags and you’re done!

Gluten Free Sandwich or Toast

gluten free sandwich

Gluten-free breads are now thankfully easier to come by. Drop by your healthy food store or look for gluten-free breads online. We have a selection for you at GERALD.ph and you can get them home delivered. If you’re serious about eliminating gluten,  this should already be a staple item in your pantry.  Spread a nice jelly filling, peanut or other nut butters, or chocolate spreads. 

Why not try these to rev up your day unglutened? Let us know how it works out! 🙂

Gluten-Free Cauliflower Rice

Here is an excellent gluten-free version of our favorite cauliflower rice recipe! If you are also worried about calories, aside from gluten, this is a great meal substitute for your usual gluten-free pasta or rice.  Excellent to pair with meat or seafood. It is a staple for those on a keto diet, but just as excellent if you also can’t have gluten. You can also try it without the egg or meat for a vegan healthy dish! Ready? Let’s get cooking!

INGREDIENTS

2 packs of Cauliflower

1 medium-sized carrot, shredded

1 tsp garlic, minced

1 bunch of spring onions, chopped

2 chicken breasts (optional)

salt & pepper to taste

2 tbsp. sesame oil

1 egg (optional)

2 to 3 tbsp gluten-free seasoning

6 to 10 pieces of broccoli florets

3/4 cup frozen peas

 

DIRECTIONS

Chop cauliflower finely using knife or use a food processor to achieve rice-size pieces.

Season the chicken and fry until cooked through (15 to 20 minutes cooking time.) Let cool, and shred it using a fork or cut into small cubes.

In the same pan, sauté  garlic, and then add the cauliflower. Cook for 10 to 15 minutes on medium heat, making sure to mix to avoid burning. Scramble egg in by directly breaking egg into the pan and mixing.

Mix in the carrots, broccoli, chicken, peas, and spring onions mixing continuously. Cook for about 5 more minutes or until the veggies are soft enough to your liking. Add the gluten free seasoning and sesame oil. Add slices of chili if you want your rice with a bit of a kick. Plate and serve with your favorite side of gluten-free seasoned meat or seafood.

Enjoy!