Happy Holidays! The Canadian Celiac Association volunteer board of directors and the CCA staff team would like to wish you all a very fun and gluten-free holiday season. This issue of Better Living Gluten Free includes some tips to navigate the festive season, a list of our favourite things for the GF person in your household along with places you can dine safely.
This issue of Better Living Gluten Free has been sponsored by Fody Foods.
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WITH STRATEGIC PLANNING
SOCIAL EVENTS CAN BE ENJOYABLE
The holidays are almost upon us and while everyone else may be looking forward to them, they can represent the most stressful times of year for a person with celiac disease. Social events, staff parties or family get-togethers are the 'Final Frontier' of gluten-free living. How to manage?! With a bit of strategic planning, we can have as much fun as everyone else. Start with the assumption that
nothing will be gluten-free and set up your game plan accordingly.
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HOST THE EVENT YOURSELF
This is your best bet for a good time. You can be sure that the ingredients are truly gluten free and the food that is prepared will be 100% safe. If the workload is intimidating, invite a friend or family member over to help. Think of the knowledge you will be imparting.
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ENJOY THE EVENT WITH PEOPLE WHO UNDERSTAND
As family, friends and colleagues become familiar with your needs, there will come a time when you will feel comfortable in trusting that they can serve you safely. It may mean that they prepare the simpler items - potatoes, vegetables, and salads with care - while you pitch in with dishes that require more gluten-free attention - stuffing, gravy or desserts. This offers the best of both worlds.
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OFFER TO HELP PREPARE
Who doesn't like a helping hand? Instead of telling others how to make a safe gluten-free meal - simply show them. It's yet another learning opportunity and will ensure that you know what will be offered will be safe and delicious.
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POTLUCKS AND WORK EVENTS
Offer to bring a dish or two - enough to feed yourself if that is all that there might be. Be sure to serve yourself from these dishes first so that you can head off any chance of cross contact if serving spoons are cross matched.
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STAFF PARTY AT A RESTAURANT
Make yourself popular by volunteering to help. Seek out or suggest restaurants that have a good reputation within the local celiac community or GF-Verified. Ask whether any of your colleagues have additional dietary requirements - dairy, peanuts, shellfish etc. We aren't the only one with food challenges. This is a great time for us to learn, too! For a sense of the kinds of questions to ask, take in the
CCA's webinar Strategies for Gluten-Free Dining.
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CATERED EVENTS
Very much like restaurant events, catered events have the advantage of food prepared en masse ahead of time. Procedures can actually be more carefully controlled. Find out the name of the caterer or the venue as soon as possible and present your needs. Many companies or venues have gluten-free menus in place or could prepare your meal separately. If the food is being offered as a buffet, ask to have gluten-free items plated directly from the kitchen.
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WORST CASE SENARIOS
When the host is certain they can meet our needs. It is hard to imagine anyone can understand what is involved unless they are celiacs themselves. Think how much you had to learn when you first went gluten free and how many mistakes you made along the way. Hosts may mean the best, but once we start asking questions - lots of questions - they may feel overwhelmed or even offended. Unless the host is amenable to dissecting every part of the meal from ingredients, to preparation to service, consider the following celiac safety nets:
- Bring Your Own Meal 'Take in' your favourite leftovers or put together your most festive gluten-free meal. Just make sure it is delicious! Bring it with you on a plate, or portion it out in the kitchen and ask the host to heat it up. Most people won't notice that what your eating might be different but if they do, it might even be better than what they're having. Don't forget to treat yourself to a yummy GF dessert!
- Emergency Rations There is nothing worse than being hungry with nothing to eat. If the event is spontaneous or you are just not able to be in touch ahead of time, bring a few favourite food items that you can 'enjoy' surreptitiously. Nuts, energy bars or dried fruit will tide you through. This is not an ideal solution and it may not be pretty (yes, I have eaten in bathrooms,) but you'll be safe and can still enjoy the other aspects of the meal.
- Eat Before You Go A little or a lot, this will take the edge of impending hunger with little to no options, a situation celiacs should avoid at all times. It's a good idea to bring snacks, too, just in case.
- Make it About Activities Sometimes it is just easier to take food out of the holiday equation. Suggest an activity, take in a movie or meet for a beverage.
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REMEMBER – THE MOST IMPORTANT PART OF LIVING GLUTEN FREE IS FLEXIBILITY
If we can assess the situation, make plans, and take on the responsibility of ensuring our own needs, it is within our power to making special occasions what they are meant to be. Getting together with friends and family - and staying healthy! Happy holidays!
Contributed by: Ellen Bayens operates www.TheCeliacScene.com, a resource for fabulous gluten-free living in Victoria, Vancouver Island & the Gulf Islands. She guides you to the restaurants local celiacs trust and the local gluten-free products they love! Enjoy ‘celiac’ news, local reviews and non-stop, gluten-free event notices.
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WHETHER YOU'RE SHOPPING FOR A LOVED ONE OR PICKING UP SOMETHING SPECIAL FOR YOURSELF, HERE ARE SOME IDEAS FOR ANYONE GLUTEN-FREE ON YOUR LIST
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NUTRIBULLET BLENDER COMBO
No longer just an as-seen-on-TV product (it’s available at Walmart, Amazon, Best Buy and Canadian Tire), the NutriBullet Blender Combo is a versatile appliance that packs a punch, as it’s both a traditional single-serve NutriBullet and a full-size blender, perfect for blending soups and dips.
$139, canadiantire.ca
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BOOBLA TOASTER BAGS
Researchers are studying whether or not those with celiac can safely toast their gluten-free bread in a toaster that’s used by those who do eat gluten. But for now, it’s best to stay on the safe side. Toaster bags means you can use a regular toaster with confidence. Made out of non-stick, heat-resistant material, you can use them dozens of times and they wash easily with a bit of soapy hot water.
$8/set of 3, amazon.ca
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KEURIG K-DUO ESSENTIALS SINGLE SERVE & CARAFE COFFEE MAKER
This versatile coffee maker is the best of both worlds, as it lets you use either K-Cup pods or ground coffee to brew both a cup and a carafe—you can make an 8, 10, or 12-cup carafe for large gatherings, as well as 8, 10, or 12 oz. cup just for you. Especially cool is the Pause & Pour function, which lets you pause mid-brew for 20 seconds so you can pour fresh, hot coffee without waiting. According to Keurig.ca, all of the coffees offered in K-Cup packs are gluten-free, but be sure to read the ingredients every time in case something changes.
$149, walmart.ca
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CRATE & BARREL HERRINGBONE CUTTING BOARD
A good scrub with hot water should remove all traces of gluten from a cutting board, but those who are newly diagnosed may feel most comfortable with a brand new one. This lovely cutting board features end-grain acacia wood pieces put together in a striking herringbone pattern. Great for cutting or entertaining.
$119, crateandbarrel.ca
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HAMILTON BEACH PREMIUM BREAD MAKER
Add the ingredients, select the cycle and press start—it’s that simple. This bread maker features 14 programmed settings, an automatic fruit and nut dispenser that adds the “mix-in” ingredients at the ideal time during the kneading process, three crust options (light, medium and dark) plus three loaf sizes (1, 1.5 and 2 lbs).
$159, cuisinart.ca
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HOW TO BE GLUTEN FREE AND KEEP YOUR FRIENDS
Silly title aside (because really, true friends won’t have a problem accommodating your dietary requirements), this book is packed with all sorts of interesting recipes (Parmesan Waffles, anyone?) as well as some tips and tricks for living life without gluten.
$29, chapters.indigo.ca
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GLUTEN-FREE GIFT BASKET
Imagine receiving a basket of delicious treats and not having to read a single ingredient list! This bundle of deserts includes certified gluten-free ruffles, peanut brittle, chips, butterscoth and more from brands such as Brockmann's Chocolates, Crackle & Pop and Cookie It Up. Ships across Canada and the US.
$85, www.baskits.com
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ARTIGEE OVER-THE-SINK COLANDER
A new colander is a welcome gift for a person with celiac, as they might have had to throw their old one away (it can be difficult to remove all traces of gluten from plastic colanders, in particular). The stainless steel colander features extendable, non-slip handles so it can be balanced over the sink for easy drainage, and it’s fully dishwasher safe.
$39, amazon.ca
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SUE JENNETT TAKES THE STRESS OUT OF GLUTEN-FREE HOLIDAY BAKING
Gluten-free baking is different from traditional wheat baking, in many ways. Without gluten to act as a glue, we often must add more eggs, other proteins, or gums. There is however a method to converting a wheat recipe to gluten free.
First, choose a simple gluten-free flour mixture, one you buy pre-mixed or mix it yourself (see note below about gums). I use the “Betty Hagman Mix” of 2 parts white rice flour, 2/3 part of tapioca starch (or flour) and 1/3 part of potato starch or in other words – to make 3 cups use 2 cups white rice flour, 2/3 cup tapioca starch and 1/3 cup potato starch.
- Choose a recipe that has a minimal amount of wheat flour as an ingredient, as an example angel food cake, brownies, or a cake with lots of fruits or vegetable (carrot, zucchini, banana).
- If water is an ingredient, try substituting a liquid with more protein, such as milk, nut milk or an extra egg white.
- More liquid may be required, as most gluten-free flour blends include a rice ingredient, which absorbs liquid. If you are using a recipe that has a large fruit or vegetable component, let the batter rest for up to 30 minutes before baking to allow the moisture from the fruit or veg to be absorbed by the flour.
- You may need to increase the leavening agents (baking powder, baking soda, yeast) in a recipe to compensate for a heavier batter.
- Most batters will be thinner than if made with wheat flour, avoid the temptation to add extra flour to make them the same as the original recipe, you will likely have a very dry crumbly outcome.
- When first converting a recipe remember to include the same amount of oil, or fat and sugar as the original recipe. On subsequent tries, you may want to increase or decrease these to your taste.
- Always check for doneness with a toothpick, some recipes will take longer to bake than their wheat flour counterpart. Once out of the oven, let the item cool completely before cutting to have the best chance to not crumble apart. You may want to cool an item overnight in the fridge before cutting.
- Some ingredients, such as gluten-free oat flour, or lighter protein flours will hold more moisture in a muffin or quick bread, so it doesn’t dry or stale quickly.
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Once I’ve tried “experi-baking” a converted recipe, I can then change up the flour mixture to suit (decrease the white rice to make the recipe lighter, or switch out to sweet rice flour for a finer texture, use corn starch instead of potato for more taste and smoother texture). You may develop a flour blend that suits you well. To simulate wheat flour, blends must include a flour (rice, bean or other GF grain) and at least one starch. Adding almond flour, coconut flour or GF oat flour can often do wonders to enhance a recipe, but remember the flavours that come along with the flour, and consider first if they will add to or detract from the final flavour of the product.
Gums – If a gluten-free flour blend contains xanthan or guar gum, it will make a mixture thicker and you may need to adjust the liquid in a recipe to compensate.
I keep a container of my flour mix in with my other baking ingredients, and the bulk flour ingredients in a separate cupboard. I also have an old spice jar filled with flour mix that I keep in the fridge close at hand, to use for gravies and sauces.
In my kitchen, if I have recipe that I make often, I prepare a dry mix to make multiple batches, place it in an airtight container with instructions attached to the container of how to make up the recipe. When making a bulk mix you can use powdered milk or powdered vanilla (available in small envelopes in the baking section of the grocery store), then add more liquid in preparation.
Converting a wheat recipe to gluten free may take a couple of attempts, but it will be worth it to be able to re-create something that otherwise you couldn’t enjoy.
Contributor: Sue Jennett, CCA Kingston Chapter president, www.suesglutenfreebaking.com
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LOOKING FOR A PLACE TO DINE OUT THIS HOLIDAY SEASON?
PUT THESE GREAT STOPS ON YOUR 'NICE' LIST!
Wondering where to dine this holiday season or where to grab some gluten-free goodies for your guests? We’ve sampled some of our great food establishment that are GF-Verified and GF-Dedicated. Your friends will thank you!
ALLO CUISTO – GF-DEDICATED
You’ll find fresh, high quality gluten-free ingredients when you visit Allo Cuisto. Among their specialities they recommend the Poké bowl and the grilled chicken or chicken stuffed with spinach and mozzarella. If you prefer seafood, they also offer a sesame ginger salmon, provincial shrimp, and even a symphony of seafood. Eat in or take out!
4279 boul. St-Jean, DDO, QC H9G 2R4 phone: 438.501.1355
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CRYSTANY’S BRASSERIE – GF-DEDICATED
With live music on Friday nights and great gluten-free food during the holiday season, there is no excuse not to drop into Crystany’s Brasserie in Nova Scotia. Start of with a seasonal starter like carrot ginger soup and roasted apple salad. Then move on to Crystany’s 'Christmas Dinner' with slow roasted turkey served with house made gravy, garlic duchess potatoes and roasted candy cane beets and root vegetables. Menu items can be adjusted for vegan and keto diners. Finish your night off with gingerbread cake or a traditional Christmas log cake done gluten-free!
9848 NS-221, Canning, Nova Scotia. B0P 1H0
IKI JAPANESE BISTRO – GF-DEDICATED
This is a great option for New Year's Eve. The owner, Makoto, is passionate about providing a safe place for his customers with celiac to enjoy a meal out. Sushi, tempura, rice bowls, teriyaki, noodles, and gyoza are all prepared gluten-free in this warm-hued Japanese venue. You can also enjoy your delicious meal on the small sidewalk patio on a warm day.
2756 West Broadway, Vancouver, British Columbia V6K 2G4, Canada Phone:1-604-731-4771
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RIZ ON YONGE - GF-VERIFIED
Located right in the heart of Toronto, RIZ on Yonge (RIZ North) offers a vast selection of extremely satisfying Asian cuisine. Celiac and gluten-intolerant diners alike can rejoice at the crispy spring rolls and tempura, fresh maki rolls, and many a Pad Thai. Terry and his team are passionate about providing a safe dining experience for all and is constantly finding new ways to make traditional Asian dishes gluten-free.
3321 Yonge Street, Toronto, Ontario, Canada, M4N 2L9 Phone: 1-416-322-6789 Website:
www.rizonyonge.com
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5 GLUTEN-FREE HOLIDAY TIPS
- Swap seasonal sweets like cookies for seasonal fruits like clementines and pomegranates
- Make in-shell nuts and gluten-free crackers available for yourself and your guests
- Think about where you can easily use something gluten-free instead - gravies can always be made gluten-free by switching flour for another thickener like corn, tapioca or arrowroot starch.
- Stuffing is always a favourite which you can easily make gluten free with gluten-free oats, organic brown and wild rice, dried cranberries and your usual savoury gluten-free seasonings.
- Make festive treats with gluten-free dark chocolate, nuts and dried fruits instead of flour and sugar
Author: Andrew Gregg BHSc., RHN, Registered Holistic Nutritionist and Clinical Scientific Affairs Associate at Vitarock, a leading online retailer of pure, green, safe and fair products including gluten-free holiday treats.
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GIVE BACK THIS HOLIDAY SEASON AND PAY IT FORWARD
Does my story sound familiar?
In the spring of 2012, I got very sick. I went to the doctor because I was having bad abdominal symptoms. This wasn’t a new experience for me. I had struggled with GI issues my whole life. I’d been told I had acid reflux, irritable bowels syndrome etc. A doctor at a walk-in clinic ordered an ultrasound and blood-work. A couple of days later, I was called back to the office with confirmation that I had tested positive for celiac, with blood results that were off the charts. My diagnosis was a shock for me.
I returned to the doctor with my kids, then 11 and 13 to also be tested. We left on holiday and while I was gone, I needed to find answers and understand this disease. Thankfully I found the Canadian Celiac Association (CCA). I did a lot of reading about the disease and I would share facts and resources from the
CCA website and Facebook Group with my family.
My family’s journey isn’t unique. If you are reading this, chances are you or someone you know has received a diagnosis of celiac disease, dermatitis herpetiformis or gluten sensitivity. The news can be a relief for some but for many it can be overwhelming especially during the holidays.
The good news is that thanks to on-going support from people like you, we are changing and improving the lives of individuals across Canada. We have an advocate, a science-based resource, an investor in Canadian research and a place of compassionate support in our corner – the Canadian Celiac Association.
To increase our efforts on behalf of the community and to help that next newly diagnosed individual, we need your support. That is why I’ve reached out to you this holiday season to ask for a financial gift for the CCA to help us raise $30,000 by December 31.
You can click here to donate today.
Your donation will be used in 2020 to launch new education tools, increase public awareness, improve outreach within the medical community while expanding our advocacy efforts and research.
As we head into this busy holiday season, I want to personally thank you for continuing to be a part of our ongoing success and bright future.
Yours truly,
Treena Duncan
CCA President
PS. If you get your donation in by December 31, you can receive a charitable tax receipt for this year.
If you have questions about this issue, please email us at
info@celiac.ca.
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DELIVERING FREE EDUCATION TO HELP YOU
GF 101: NAVIGATING THE GLUTEN-FREE DIET
Date: Monday, December 16
Time: 8:30 - 9:30 pm Eastern
Join CCA Registered Dietitian Gauri Bawa for our one-hour FREE webinar on how to navigate the gluten-free diet. Perfect for individuals or caregivers of people who are newly diagnosed or just need some extra help. Sessions are interactive. Have your questions ready!
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Better Living Gluten Free is a monthly electronic publication of the Canadian Celiac Association.
Copyright © Canadian Celiac Association
The contents of Better Living Gluten Free (BLGF) are provided in good faith, for information purposes only, and using the most current information available subject to amendment and should not be used as a substitute for the advice of a qualified health professional. The Professional Advisory Board of the Canadian Celiac Association (the “CCA”) has not reviewed the contents of BLGF. Use of the information is at your own risk. The CCA does not endorse any product referenced in BLGF. To the fullest extent permitted by law, the CCA, its local Chapters and all persons involved in compiling this publication disclaim any responsibility for, and make no representations or warranties regarding, the information provided. In no event will the CCA, its Chapters, or those persons involved in compiling this publication be liable for any damages of any kind resulting from the use of the information. Please review the CCA’s disclaimer policy on its website at
https://www.celiac.ca/privacy-policy/
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