Costco Gluten-Free Bargains

Costco Gluten-Free Deals

We recently purchased a membership at Costco in order to take advantage of some very nice cost-savings on items we consume regularly, especially fresh produce. We joined only after taking a look around to make sure that the savings would more than offset the price of the membership, and it quickly became obvious that just the yearly savings on gluten-free produce would pay for the membership.

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Update (2011-August): I have added a new Costco Gluten-Free Bargains for 2011 (link) blog that extends upon this blog with some more current information and more details on prices for a list of gluten-free products Costco offers currently.  Some of the items features in this blog are still very much available and still a deal, and additional deals and money-saving gluten-free items are available in 2011.

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Costco Gluten-Free Products : Kirkland Brand and others.

In addition to great deals on larger quantities of fresh produce, I have been quite impressed to find a few of Costco's own "Kirkland" brand products that are clearly labeled gluten-free. As such, I tried them, and have been quite impressed with the value and quality of the products. A couple of these Kirkland / Costco gluten-free products that we have tried and really like include:

• Tortilla Strips / Chips - manufactured by Mission for Costco it seems. A 3 pound bag of these gluten-free corn tortilla chips (just corn, lime, water, veg. oil, and salt) is a bargain at just
• Rotisserie Chicken - Costco's own freshly prepared chicken, and quite nice for those that enjoy a roasted chicken but don't have the time to bake one at home.

In addition, Costco has some well-known name-brand gluten-free products like the Mary's Gone Crackers. I just picked up a 20 ounce box of these gluten-free crackers at Costco for just $6.99.

I like the ability to purchase gluten-free in bulk on occasion, especially when it is products I regularly consume, and when the bulk-packaging also leads to more economical gluten-free foods in general (not all bulk-packaging is a "bargain" - calculate first, then buy). The products mentioned here have passed my calculation-test. When compared to smaller quantity packaging elsewhere, these gluten-free products are quite competitive on a per-ounce or per-pound basis.

Costco Gluten-Free Products : Money-Saving Examples

For example, with the Mary's Gone Crackers. As I mentioned, the 20-ounce box at Costco was $6.99. This compares to the next cheapest place to get them (which is Amazon.com in 12 box cartons, 6.5oz per box; or 78 ounces total - for a price of $36.86 currently). The difference is substantial when you calculate it: Amazon's price is good, but that same 20 ounces of crackers will cost you $9.45 at Amazon's rate compared to Costco's $6.99. So, you save nearly $2.50 per every 20-ounces (i.e., a 26% savings!) over Amazon by purchasing your gluten-free Mary's Gone Crackers at Costco. Plus, though I really like the crackers, it is a bit much to have 12 of those 6.5oz boxes here at once :)

Now those Kirkland / Mission brand gluten-free tortilla strips I really like are also a supreme deal: $3.49 for 3 pounds of chips. They have held up well once opened too, even without preservatives. So, at just over a buck/pound, the tortilla strips are a wonderful bargain for a crunchy gluten-free snack food I can keep around for my weak moments where a fresh carrot or celery-stick just isn't fixing my cravings for munchies.

If your version of a snack includes jerky / pepperoni, I saw some Oberto Classics brand of Beef Pepperoni sticks clearly labeled gluten-free (and no added MSG) on the front of the bag. A 24-ouce (i.e., 1.5 pound) bag was $8.99, which I believe is pretty decent for that type of thing.

If you have a Costco near you, check it out. Their fresh produce section is really nice. And, we've been saving a fortune over the grocery-store prices on things like organic carrots (I buy 10# bags for munching, and for the ever important gluten-free carrot cake) and all sorts of other fruits and veggies including: greens (lettuces, etc), broccoli, apples, mangos, grapes, cherries, peaches, nectarines, watermelon, apricots, bananas, onions, and the list goes on... plus, they have some decent prices on frozen things too (I like keeping a bag of Wyman's wild blueberries in the freezer for smoothies e.g.).

I still go to Whole Foods Market for some items I can't find at Costco, but I can at least knock out some of the "core" items while saving some money thanks to the availability of some great gluten-free bulk items at Costco.

Biodiversity, Honeybees, and my Gluten-Free Diet

If you are one of those people that define a "beautiful lawn" as a homogeneous expanse of green grass without "weeds" and without exception, then you will not appreciate my yard. But, if you enjoy eating fresh fruits and vegetables, you may wish to consider some bee-friendly biodiversity action, especially with commercial honeybee populations in steady and alarming decline. Fact is, those important gluten-free diet elements (vegetables / fruits) overwhelmingly require pollination in order to exist on your table.

I personally find it anything but surprising that honeybees and other bees are disappearing in conjunction with America's obsession over their "perfect" lawns, and our practice of single-crop planting over massive geographic regions. What are the bees to feast on when vast areas are stripped clean of any naturally flowering plants to make room for grass and/or commercial farming of non-flowering grains? I won't even address the issue of pesticides.

I prefer to give the wild bees in my area a chance to eat a balanced diet of pollens, from various flowering plants (both wild and cultivated flowers, fruits, and vegetables), since I need bees to get the fruits and vegetables I want in my gluten-free diet.

My yard is not just Green

Our yard is naturally attractive and encouraging to bees of all kinds. We have many honeybees, bumblebees, wood bees, and a host of other pollinators circulating throughout our yard. The yard is the attraction, the garden is the destination I aim to entice the bees to locate and pollinate.

Our yard region surrounding the garden consists of all sorts of organic wild flowers and flowering "creepers" like clover, thyme, yarrow, flowering vinca-vine, and yes, even some dandelion (which our gold finches and groundhogs truly love!) And, this relationship is working quite well, as our garden is producing a superb amount of vegetables thanks to the constantly busy corridor of bees between our bee-friendly yard and our flowering vegetables.

Honeybees on Wild Creeping Thyme (in our yard)

Wild Thyme Spreads Nicely after started...

...and, Wild Yarrow and Clover abound...

All lead to Wonderful Garden Vegetables...

This year's gluten-free garden is shaping up quite well thus far. We have some drip-hose irrigation for efficient watering during the dry days, and a nice tall (8 foot) deer-proof fence to protect the bounty. The veggie selection this year includes:

• Celeriac - which I wrote about in this blog entry about gluten-free baking with Celeriac.
• Tomatoes - a "must" for so many dishes, be it Italian or Indian or American.
• Various Greens - lettuce, mustard greens, kale, turnip
• Zucchini - and here is a gluten-free recipe using zucchini, tomato, and pesto in a way I really enjoy.
• Watermelon - though I don't know if they will mature in time here in Ohio, I sure do love them!
• Cantaloupe - another delicious sweet treat for us gluten-free folks (well, everyone else too I guess)
• Peppers - jalapenos, habaneros, and a few less spicy ones.
• Eggplant - great for a variety of dishes like eggplant Parmesan, Chinese garlic-eggplant, or some varied Mediterranean dishes
• Cucumbers and Pickles
• Radishes
• Basil - an essential component of our various recipes using Pesto
• Potatoes
• plus, a few other things I am sure I am forgetting off the top of my head.

In general, most of my favorite foods require those bees for pollination Sure, I even like the honey the bees produce, but that is just an added bonus.

I encourage biodiversity in your own lawn, and chances are you can find some pleasing additions like the flowering creeping-thyme that make for a beautiful lush carpet-like ground-cover that is green for most of the year (it flowers wonderfully for a few weeks as shown above).

Another wonderful thing about the organic non-grass "grass" (like the thyme), is that it requires very little maintenance and mowing, since it tends not to get very tall, and it forms gentle rolling short waves (few inches) of green and/or flowering pink/purple. And, given the price of gasoline, the less lawn mowing the better!

Oh, did I mention how wonderful all that thyme smells as you take a stroll through it... ahhhhh.

Newtree Gluten-Free Chocolate-Mint Bar

"Refresh", indeed! This Newtree brand chocolate was an excellent bar of refreshingly subtle mint coupled with a smooth high-quality dark chocolate, and clearly labeled "gluten-free" (on the back of the package). I love chocolate. I love dark chocolate even more. And, I really enjoy the combination of dark chocolate and mint, be it in a French Mint or a chocolate bar like this.

The bar cost a bit more than I like to spend on chocolate (it is just under 3 ounces, and it cost me nearly 4 bucks!), but I just could not resist when I saw it at World Market the other day. Call it the splurge for the week, or my temporary insanity as my insatiable overwhelming chocolate urges took control of my mind (and wallet) for a moment. :)

One of the interesting additions to this particular chocolate that got my curiosity piqued was the green tea. And, like the label says:

Get your mind and body in mint condition with REFRESH. Rejuvenating mint and green tea extracts make our REFRESH high in antioxidants, offering protection from life's damaging elements. Tea up for health!

Whether I am in mint condition now or not is debatable, but I do admit I thoroughly enjoyed this refreshing gluten-free treat, and it made me feel wonderful throughout the time spent consuming it! I even managed to exercise enough self restraint to make it last two whole days (a rather unusual thing for me when it comes to chocolate).

I tend to oft enjoy the more affordable "Endangered Species" brand chocolate-mint (which, as of this writing, are on sale for $2.50 per 4.5 ounce "bag") that is also gluten-free, though it has a bit more robust mint flavor (not overwhelming by any means, just more noticeable). Their dark chocolate is rather nice too, and I can easily locate the chocolate at our local Target brand store.

So, in conclusion: even with the rather inflated price of the NewTree Gluten-Free Mint-Chocolate Refresh bar, I am sure I will occasionally succumb to my desire to re-experience the fine dark chocolate/mint with tea and antioxidants again. It was quite delightful and recommended to gluten-free, wheat-free, and dairy-free (vegan) chocolate lovers everywhere.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Papadums

Delicious Gluten-Free Papadums

If you have not yet tried a Papadum, perhaps it is time to check out these wonderful gluten-free snacks - a crispy and crunchy Indian style snack typically made from bean flours (like lentils, chick peas, gram beans, or fava beans). Not all papadums are gluten-free though, especially due to seasonings, spices, and flavorings that may be added to a particular recipe.

These Baji's brand Papadums (pictured above) were available at Whole Foods Market recently in the snacks and chips aisle. They vary a bit from traditional larger round/flat cracker or flatbread types, but are plenty crispy and delicious. Each little papadum chip is about 2 inches in diameter. After checking the company's website, I found that only *some* of their papadums are gluten-free, so be warned. These Tangy Cilantro ones were gluten-free, as are their Mango Chutney and Traditional Tandoori ones (warning: their Creamy Yogurt Dill variety contains wheat in the flavoring).

I first discovered Papadums when I was in the United Kingdom (UK) last year. The gluten-free ones I found there were a few inches in diameter, and more flat and crunchy, and definitely more of what you would call a traditional Indian Papadum. These Baji's brand gluten-free snacks are crunchy and crispy, just not quite as hard or coarse as what I had in the UK. But, I enjoy both interpretations of what a papadum should be.

I prefer the papadums that have a bit of added spice, like this variety. Chili, Cilantro, Garlic, Coriander, Turmeric, Green Bell Pepper, Onion: all these wonderful flavors come together for a slight "zip" and a lot of flavor. I could have done without the small bit of Sour Cream Powder, which of course turns an otherwise dairy-free snack into one with traces of dairy, though the addition makes the flavor somewhat like a sour-cream-and-onion type accent, but with a bit more robust combination of complementary flavors.

So, the bottom line is that I definitely recommend this product. I welcome anything new, flavorful, crunchy, and easy-to-serve into my snack repertoire. What I should really learn to do next is make my own gluten-free papadums at home, though I would need to first aquire some of the bean flours most commonly used, and make sure they are certified gluten-free. I could always perhaps just grind some lentil beans into flour. One more thing to add to my every-expanding "to-do" list.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Trader Joe's Gluten-Free Brownie Mix

Even though we bake nearly all our own Gluten-Free Desserts and publish a book on the subject, that doesn't mean we don't try new gluten-free dessert products when we find one. This week we came across this new Gluten-Free Brownie Mix at Trader Joe's and decided to bake it up to see what it was like.

The nice thing about this mix is how quickly you can create the brownies - simply add 1 Egg, 1/2Cup Vegetable Oil, and 1/4Cup water to the mixx and bake it. We also added some optional ingredients of our choosing - Walnuts and Chocolate Baking Chips. Then you bake it for 1/2 hour.

The Brownie mix itself simply contains the following ingredients: organic evaporated cane juice (sugar), sweet brown rice flour (which I have never seen before actually - anywhere), cocoa, tapioca flour, arrowroot flour, sea salt, and xanthan gum. The mix is wheat-free, gluten-free, nut-free, dairy-free, soy-free, and corn-free; all of which will make this a widely acceptable option.

Product Review / Opinion

The results: not too bad. As you can see from the ingredients, the recipe has absolutely no leavening agent. So, this is a dense, moist brownie. It's not really chewy per se, but definitely moist; and the texture is just OK for me, though at least I can report that it is not powdery or gritty, since the sweet brown rice flour and cocoa are fine-ground. It was definitely sweet, and quite rich (with a deep, dark chocolate color to match).

Bottom line is that the brownie tasted fine, and for something that can be thrown together very quickly for when you don't have time to bake your own gluten-free desserts from scratch, it is certainly acceptable. I have a feeling many kids would like it without question, though I didn't have any nearby to test it on. The mix was relatively affordable too - I believe the price was $2.99. So, if you have a Trader Joe's store nearby, it might be worth grabbing a brownie-mix bag for the pantry as a quick-bake gluten-free dessert option.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Chia Seeds : SuperFood Status

Chia Seeds : Gluten-Free Superfood

Chia Seeds (hydrated)

If I hadn't entitled this blog posting "Gluten-Free Chia Seeds" would you have been able to guess what ingredient was lurking in the above pictured drink? Perhaps they remind you a bit of pearl tapioca? There are some similarities in texture, though tapioca can not even come close to the awesome nutrition Chia Seeds offer to those of us on a gluten-free diet.

The initial picture above shows Chia seeds (aka, Salvia Hispanica seeds) I have in my morning coffee (before adding some gluten-free soymilk; the post-soymilk picture is next). These offer an incredible burst of fiber and healthful Omega-3 Fatty Acids, with a fair dose of protein as well. They are a perfect diet food, and a great gluten-free baking ingredient too since they add nearly zero flavor to a recipe while introducing a "binding capacity"! I'll discuss their nutrition breakdown in more detail below...



And, this is how they arrive, when ordered online from Nuts Online Chia Seeds web page (they have the best price I could find, and I am quite pleased with their fast shipping and nice packaging).


NUTRITION - AWESOME!
Here's a summary from what Wikipedia says, and I can't say it much better. I'll give specifics about the product above immediately after this quote:

Chia seeds are typically small ovals with a diameter of about one millimeter. They are mottle-colored with brown, gray, black and white. Chia seeds typically contain 20% protein, 34% oil, 25% dietary fiber (mostly soluble with high molecular weight), and significant levels of antioxidants (chlorogenic and caffeic acids, myricetin, quercetin, and kaempferol flavonols). The oil from chia seeds contains a very high concentration of omega-3 fatty acid — approximately 64%. Chia seeds contain no gluten and trace levels of sodium. There are no known toxic components of chia.

Wow! Doesn't that just sound like a near-perfect food?

Now, here's the nutrition data for a one ounce serving of these lovely seeds. You'll notice they are incredibly low in calories, and even though a high percentage of calories is from "fat", it's *good* fat (Omega 3's). Notice there are NEARLY ZERO NET CARBS (of 12g carbs, only 1g is not fiber!) Amazing stuff!

Chia Seed Nutritional Values

In addition to "just the numbers", the gluten-free Chia Seeds offer other potential health benefits. I have heard some people claim they have used Chia Seeds as part of a very successful weight-loss strategy (makes sense, given the facts above). Also, there is some discussion about how the Chia Seeds may also slow absorption of other carbohydrates, thus being a good thing for diabetics and people watching their blood-sugar. Certainly an easy thing to try out and see what happens.

USING CHIA SEEDS IN RECIPES
In short: these things are amazing in recipes!! They offer not just nutrition, but an amazing moisture-holding and binding ability. And, it does not take very much of the product to really make a difference in a recipe. They can add much-desired "bounce" or sponginess to recipes like breads and pancakes and the like, as such recipes should have.

In Drinks:
Not that it is much of a "recipe", but I'll start with the simplest gluten-free treat that I like using Chia Seeds in: coffee! (or Tea) I simply add a tablespoon or two of the Chia Seed to my (large - 16oz+) glass of hot coffee, and let them soak for a few minutes before adding soy milk or whatever else. The seeds expand like pearl tapioca, and get that "fish egg" type of feel. I find them enjoyable, and much like tapioca drinks called "boba" or "bubble tea", but unlike pure-carbohydrate tapioca, these Chia Seeds add significant nutrition to a drink.

In Other Recipes:
You will want to start out by pre-hydrating the seeds. Simply place them in a bowl and add water (cold or hot) and allow them to soak for a while (15 minutes perhaps). This pre-soak yields nice results for baking recipes where liquids are used. Vary the liquid-to-chia proportion as needed to create a thicker/thinner "gel" of sorts to add to your recipes where liquids are typically added.

I have made some of the most incredible pancakes ever, by altering my existing pancake formula(s) to include pre-hydrated chia seed. I am rather certain these pancakes could rival any "real" ones. I still need to experiment more with bread and dessert recipes (especially cakes!), though my initial trials are quite promising. I will post variation-instructions on my book-sales site once I get the proportions nailed down, for anyone else that wants to try Chia in such recipes. If you can't wait - just experiment; I don't think it'll be too tough to add a bit of Chia to a recipe and get decent results.

Note: I recommend drinking plenty of fluid with these. The dietary fiber concentration is so incredibly high, the demand for complementary fluids is going to be rather high too. This should be easy enough to achieve, especially if using them in coffee or tea, and should be part of any diet plan with proper hydration.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

New Zealand Pears - Wonderful!

This has to be one of the best pear varieties I have ever tried. As you can see in the picture, it is of New Zealand origin, and appears to be called an Enza "Taylors Gold". I found a few of these on sale recently at Whole Foods Market ($1.99/pound), and a worker there helped me choose the perfectly ripe ones from the pile.

One thing I can always appreciate while living with a gluten-free diet is fruit. I love fruits in general - perhaps because so many are sweet, which satisfies most sugar and carbohydrate cravings.

This particular pear was nothing short of wonderful. It was so sweet, juicy, smooth textured (non-grainy), and had a perfectly pleasing flavor. I couldn't ask for any more from a pear... its mouth-watering succulence was the stuff of legends. :)

Well, you get the idea. I found these pears to be awesome. If you have a chance to try one, look for a pear that is already slightly soft to the touch, and that should be one which is ready to eat immediately. I generally try to buy more locally-sourced (or at least regionally-sourced) items, but I'm glad I gave in and tried these wonderful New Zealand pears.

Though, one thing I still find amazing/frustrating is how they can get pears from somewhere as far away as New Zealand, to the USA, and sell them for $2.00/pound (after paying the grower, shipper, middlemen, and retailer) when I can't even ship a book overseas for less than about $5.00/pound (not even counting the book price in there), and my product can't spoil like fruit or veggies! But, that's another story it seems - chalk it up to volume discounts for shipping tons of produce at once I guess.

Gluten-Free Waffle Extravaganza

I knew I was in for a treat this Memorial Day when I woke to the sounds of the Kitchenaid mixer running. I could clearly discern the unmistakable sound of the whisk attachment spinning away, which surely meant that egg-whites were part of whatever gluten-free recipe was being created. Given the hour of day, it was a fair bet my initial hunch - waffles? - would correctly identify the first course of the day.

I love waffles! Homemade gluten-free waffles especially, since their wonderful texture and taste can not be beat by any store bought varieties (though, I don't know why, since we freeze our "extra" waffles and then reheat them in a toaster at a later date just like a purchased gluten-free waffle would be - and they are perfectly delicious for months this way).

Today's assortment of fresh-baked (or fresh-ironed, in the waffle iron) waffles were all dairy-free in addition to gluten-free, and included a nice range of flavors. My wife has again outdone herself and baked an assortment (for this morning, and for future consumption) including:

• Cocoa, Chocolate-Chip, and Pumpkin variety
  
• Tofu, Flax, Buckwheat, Blueberry, cinnamon
  
• Banana-Walnut

Oh what a treat!
I was able to sample from each type, and had one of the greatest Memorial Day gluten-free / wheat-free breakfasts anyone could ask for. It was the perfect way to start the day!

I'll try to get around to posting the various recipes soon. They are each essentially variations on a theme, originating with the existing waffle recipes we have online already at the Gluten-Free Recipe Library here (though, those original waffle recipes were not dairy-free, so I definitely need to post the extended versions).

Enjoy your Memorial Day... I know I will, especially after starting out with such a great breakfast treat!

Gluten-Free Cake Recipe Variation - Dairy-Free Black Forest Bundt

We are getting around to adapting even more of our Gluten-Free Desserts to be dairy-free (in addition to wheat-free / gluten-free) in hopes that we help as many Celiac sufferers as possible find great dessert recipes they can enjoy. Pictured above is one of the latest variations that my wife has created - a variation on our Gluten-Free Black-Forest Bundt Cake (from pages 36-37 in our book), which has now been modified to no longer contain any dairy products in this latest variation.

You will also notice that we were out of cherries when we baked this particular cake, so we cheated a bit and used Strawberries instead (which you can see inside the cake and one on the surface). The results were still quite delicious!

Hopefully, if you are dairy-free, you can still enjoy soy in your diet. I realize there are a few people that also have gone soy-free out there, and none of our original recipes in our cookbook use any soy. We made a conscious decision to avoid soy in the book since it seemed that a fair number of people considered it an allergen or dietary ingredient to avoid. But, we also realize the benefits that soy protein can offer to the majority of people that still consume soy as a part of their gluten-free diet. So, with this cake recipe variation, we tried for a happy medium: dairy-free, but with soy ingredients.

This particular recipe variation made use of soy-protein, in the form of soft Tofu (the kind that comes in those little 12 ounce "boxes"). The tofu replaced the sour-cream we originally used, thus bringing some additional protein into the mix and lowering the fat content a bit while, of course, removing that dairy / casein containing item. We also replaced the butter with margarine, making the whole cake dairy-free. If you own our cookbook, and want to try baking this dairy-free variation, just see this gluten-free cake recipe-variation link for all the details of the remaining few minor modifications we made.

The soy protein (i.e., tofu) makes for a really nice result: it gives the cake a wonderful texture while also enhancing the "shelf life" of the cake from my experience -- I was eating this cake for a few days and had it just sitting out on the counter with a bit of plastic wrap over the top. The tofu seems to make the gluten-free cake retain moisture well over time, and thus be less susceptible to drying out if left exposed to the elements.

As with any gluten-replacement strategy, using soy-protein to replace the wheat-protein (i.e., gluten / gliaden) is one approach to gluten-free baking that can be helpful. Other (gluten / protein) alternatives that can be helpful include dairy and egg proteins, which in this case we have opted not to use the dairy-protein side of the equation. Along similar lines, my wife created a wonderful soy/tofu waffle variation that is quite nice too! I'll publish that full recipe soon. In the meantime, I hope you enjoy the latest gluten-free dessert recipe / variation!

Eat Chocolate for Science : a Dream Come True

I was just reading a Reuters news item about how volunteers were needed for a year-long study that were willing to consume a chocolate bar per day for a year. Oh, gee,... twist my arm! :)

Chocolate is one of my favorite gluten-free treats (i.e., gluten-free when not tainted with gluten-containing ingredients or exposed to gluten in a production facility). And, multiple research studies have previously shown dark chocolate seems to have some ability to lower blood pressure, improve the function of blood vessels and reduce heart attack risk.

So, sign me up for the new study! But, sorry, not so simple... I can't get in on this chocolate study because 1) it is taking place in Britain, and 2) the test-group being recruited is initially just women. Bummer! All I can do is hope some local medical research facility decides to follow suit - perhaps the Cleveland Clinic or University Hospitals (both are rather active in medical research). I'd surely volunteer in a second for a study on the health benefits of chocolate and flavonoids, especially if I have to eat chocolate constantly.

Here's the goal of the chocolate / flavonoid study, and how they will assess the impact of chocolate and other related diet / dietary compounds:

The trial starting in June will explore whether compounds called flavonoids found in chocolate and other foods can reduce the risk of heart disease for menopausal women with type 2 diabetes, the researchers said on Monday.

Half the women in the year-long study will eat a super-charged chocolate bar containing 30 grams of flavonoids found in soy, cocoa and other fruits and vegetables. The others will get chocolate without the active compounds.

It will be interesting to see what the outcome of a longer-term study on chocolate and flavonoids yields. I am always looking for an excuse to consume more chocolate, so I hope the outcome proves that cocoa and/or chocolate are helping me in some way. I found the study quite timely, since I just wrote a gluten-free blog posting about eating raw cocoa beans as a gluten-free treat for serious chocolate addicts (like me!)

Raw Cocoa Beans : only for Serious Chocolate Lovers

Raw Cocoa Beans are another recent gluten-free snack and diet food I found at Whole Foods Market recently. But, before you grab a bag of these to start stacking on, I warn you: eating raw cocoa beans may only be enjoyable if you are a serious chocolate fanatic - they are a bit harsh to say the least.

The flavor is intense, and borders on bitter, since there is no added sugar or cocoa butter (or butter) as you are most likely used to when you consume commercial chocolate products. Basically, eating pure raw cocoa beans is even a step more harsh then consuming unsweetened baking chocolate. But, if you are into such things, give them a try.

Being just cocoa beans, these should certainly be safe for your wheat-free, dairy-free, vegan, gluten-free diet. Because of their flavor intensity, the cocoa beans can make for a great low-calorie chocolate "fix" that packs enough punch to satisfy any cravings. And, I have found that I can just pop a couple of these beans into my mouth and chew on them for as much as a half hour while still getting flavor out of them. The consistency may be a bit like that of roasted coffee beans. So, if you like roasted coffee beans (a popular form being chocolate-covered espresso-beans), you may well enjoy these cacoa beans.

Now, just because I eat them plain does not mean they are not useful in other ways. I love my gluten-free desserts, especially chocolate ones and/or chocolate-accent ones, and these beans can be used as a neat addition or garnish to various gluten-free desserts. You can crack them into small pieces and sprinkle them onto things as cocoa nibs (which I noticed were rather popular on top of chocolate bars in the UK). I like them on ice-cream, and sometimes I'll just eat some with a piece of a dark-chocolate bar for a quick enhanced texture and flavor experience. There are quite a few possibilities for these delicious gluten-free treats... even if you can't tolerate the flavor intensity in their pure form, they make a wonderful accent. Enjoy!

Sorry the Gluten-Free Blog articles have slowed down the past few weeks. My wife and I have been busy creating a vastly expanded vegetable garden for the summer, and that has been taking a lot of time. But, I have more gluten-free recipes coming soon including some Soy/Tofu variations of glutenfree cakes and GF waffles that are quite fabulous. Perhaps when the next rainy day forces me indoors I will have time to post the recipes, but for now, I have to take full advantage of the great Spring weather while it lasts.

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Chocolate Tortilla Chips

[UPDATE: apparently these chocolate tortilla chips were phased out. But, the maker still has a nice lineup of delicious varieties of gluten-free chips... see the link below.]

I can not believe I didn't try these chocolate tortilla chips earlier - they are WONDERFUL! I love chocolate, as any of my readers fully know by now, and the subtle chocolate / cocoa flavor in these certified gluten-free tortilla chips makes for an extra-special snack. They are made by a company called "Foods That Should Taste Good (tm)" in Massachusetts, and my first thoughts upon tasting them include: "wow" that is a great tasting quality product with fantastic texture and mouth appeal.

I found these gluten-free chips at Whole Foods Market earlier today, and I have since tried them plain, and with a bit of Parmigiano-Reggiano I also purchased today as a treat. I enjoyed these considerably both ways. The one problem is the fact I could eat a whole bag of them in one sitting, which probably isn't the best idea for a diet, though it could be enjoyable. They are labeled as a possible dessert item too, and I concur.

In addition to chocolate tortilla chips, they have a few other varieties of wheat-free and gluten-free chips with interesting flavors I am looking forward to also trying: varieties including Jalepeno tortilla chips, olive tortilla chips, and even a gluten-free multigrain tortilla chip. And, here's a quote from their website regarding their gluten-free certification:

Are any of your products gluten-free?
Yes! All of our chips have been tested and certified gluten-free, and all are processed on machinery that that does not process any items with gluten. (If you are concerned about the oat fiber in the multigrain chips, don't be! The fiber is extracted from the oats, and does not contain any gluten.)

I am always pleased to encounter such wonderful gluten-free products, especially novel ones that are especially standouts in the crowd, that I can recommend to others. These definitely get my full "thumbs up" gluten-free product recommendation. I hope you enjoy them as much as I do!

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Wine and Tea to control Type 2 Diabetes

I just finished reading a press release from food scientists at UMass that discussed the results of a scientific study regarding how Antioxidants in Red Wine and Tea May Help Regulate Blood Sugar in Type 2 Diabetics. That sure sounds like a great thing! And, this type of news is always even better when the beneficial foods / compounds are gluten-free, as tea and wine should be (presuming no cross-contamination).

I already love tea, and though I don't often include wine in my diet, it is scientific findings like this that make me wonder if I should, just as a preventative measure. I wish the study would have looked at grape juice too (to see if it produces the same results - since I love grape juice, as compared to wine, which I am just "OK" with), but it did not.

Here's a brief of what the researchers reported:

“Levels of blood sugar, or blood glucose, rise sharply in patients with type 2 diabetes immediately following a meal,” says Shetty. “Red wine and tea contain natural antioxidants that may slow the passage of glucose through the small intestine and eventually into the bloodstream and prevent this spike, which is an important step in managing this disease.”

One of the main challenges in managing diabetes is keeping blood sugar levels as normal as possible with few major fluctuations, which can prevent the disease from contributing to heart disease and high blood pressure as well as damaging the eyes, kidneys, nerves and blood vessels.

Both red and white wines were tested in the laboratory using in vitro enzyme studies to determine how well they could inhibit the activity of a target enzyme called alpha-glucosidase, responsible for triggering the absorption of glucose by the small intestine. Red wine was the winner, able to inhibit the enzyme by nearly 100 percent. Values for white wine hovered around 20 percent.

One thing I want to point out here, to anyone that isn't use to the term, is that "in vitro" essentially means in a controlled setting, a lab, a test-tube, whatever. I.e., this is NOT the equivalent of "in vivo", which means something testing on a living organism. So, before you get too excited about guzzling some gluten-free red wine or tea, keep in mind the results demonstrated in a lab setting may not really produce the same effect in your body through diet. If they did, curing diseases like Celiac would be rather simple (since, gluten can easily be broken down with enzymes in a test-tube, though such apparent "cures" may not bode well for your internal organs).

I'd think drinking tea would generally be harmless (if you don't get too much caffeine) and a bit of red wine now and then may have other beneficial and prior demonstrable value (some studies suggest positive cardiac impact). My main interest and hope is that longer term in vivo studies on the polyphenolics in tea and wine prove out the apparent Type-2 diabetes protection these compounds offer en vitro currently.

The study (here's a link to the full tea and wine for Type-2 diabetes control press release) offered some discussion / speculation about how a natural tea / wine approach to diabetes control could also reduce or eliminate the side effects seen with current medications (also a plus!)

Well, time will tell. But, even without further "proof", I think this is a good enough excuse for me to go brew up a nice glass of Black Pekoe tea now! (and who knows, perhaps a bit of Red Wine with dinner the next couple days?)

Gluten-Free Diet: Think Green Bars / Think Thin Bars

I recently came across these gluten-free Think Green "health bars" or energy bars while shopping at Whole Foods Market, and decided to give them a try. I was nearly scared off by the ingredients, which include an interesting list of dehydrated vegetable powders that are labeled a "Superfood" by the manufacturer - like broccoli and more. They do have a bit of a "green" taste that is rather unique, but certainly not bad. In fact, that green stuff is growing on me!

The same company makes another set of gluten-free bars in a Think Thin line - which is a higher-protein blend (mainly soy protein) - that I recently found at Trader Joe's. I have grown rather fond of the Peanut Butter varieties and the chocolate varieties - who would have guessed, given my love of chocolate!?

Both of these product-lines are gluten-free (*except the "S’mores" Think Thin variety) and have no added sugar, though they will taste plenty sweet with sugar-alcohols being used instead, which result in very low net-carb levels. They are vitamin fortified, and the Think Green bars are definitely high in antioxidants too. The company markets the Think Green bars as even being a cholesterol lowering product, and the Think Thin bars as a diabetic-approved product.

What started out as an experimental purchase for me has now become my principal gluten-free energy-bar / snack-bar to keep on hand when out for a bike ride or a day trip. I keep a couple handy in the car and in my notebook computer case now too, just in case I find myself out away from my normal gluten-free foods for long enough to become hungry and find myself in need of a "safe" snack food. I also, if I know I'll be out for a while working or something, tend to pack some other "super foods" like fresh carrots, apples, and mixed nuts too - but the option of a wheat-free / gluten-free all-in-one bar is always nice too.

You can purchase the bars on the company's web site for approximately the same price as retail stores offer the bars for, though you'll have to pay shipping charges of course. Either way, if you don't have a Whole Foods or Trader Joe's around, this option will surely come in handy. The prices seem to currently be $1.50/bar online, sold in 15-packs for $22.50. I think that makes them quite competitive with other options like the Larabar products and the like.

I definitely give these gluten-free diet / snack bars a big "thumbs up" rating, though you may find them to be a bit different (especially the Think Green bars like the chocolate-peanut-butter, where I notice the "green" as much as the chocolate and peanut butter - and, it's quite sweet tasting too).

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

Gluten-Free Vegan Diet helps Rheumatoid Arthritis

Who would have guessed? A gluten-free diet appears to benefit an entirely new target-audience beyond just the traditional Coeliac / Celiac Disease sufferer or the wheat-free dieter. A brand new study coming out of research performed at the Karolinska University Hospital in Stockholm surfaced some rather fascinating results. Researchers used a Gluten-Free Vegan diet as a means to improve the long-term health of people with rheumatoid arthritis - and the results were quite promising!

Some of the key findings of the gluten-free vegan diet among the test group included:

• Reduced LDL and oxLDL levels (a good thing!)
  
• Raised antiPC antibodies (more good news, since these are hypothesized to protect against cardiovascular disease!)
  
• Lowered the body-mass index (BMI) of the volunteers in that group (I think we can all appreciate the promise of lower BMI) :)
• Levels of other fatty molecules, including triglycerides and high-density lipoprotein (HDL) stayed the same.

These results have now shown that diet (in particular a gluten-free diet that is vegan in nature) could benefit the long-term health of people with rheumatoid arthritis. It was note d that a larger study group will be needed to figure out which aspects of the diet helped improve these various markers the most, as this particular group was 66 persons total, with 38 randomly assigned to the gluten-free diet, and 28 assigned to a well-balanced (though non-vegan) diet for a period of one year.

I find this encouraging on a few levels. As always, anything that raises awareness of even what a "gluten free diet" is can certainly be a good thing, as it will likely also make more people interested in clear gluten-free labeling laws and the like. In addition, I extracted from this outcome that the gluten-free vegan diet offered some health benefits that we can all enjoy, regardless of whether we suffer from Rheumatoid arthritis.

I am not vegan personally, though I don't consume very much in the way of animal products. Certainly some of my favorite gluten-free diet foods happen to be vegan, and I actually tend towards that side of the grocery aisle, but I still have a weakness (especially) for some wonderful dairy products now and then!

Now, if only this study could have included a third distinct group - gluten-free with dairy and eggs - and shown that to be equally healthful... that would get me close enough to culinary bliss! :) Perhaps wishful thinking, but it wouldn't surprise me if there is still plenty of benefit to being a gluten-free vegetarian (that occasionally consumes some dairy and egg products).

Gliadin Protein in 3D - the enemy revealed

Isn't it deceptively beautiful?

That's a snapshot of the Gliadin molecule (well, actually it's the Crystal structure of HLA-DQ2 complexed with deamidated gliadin peptide - but, close enough for this example). I rendered it using the free Protein Workshop software available at the RCSB Protein Data Bank (which is a really cool tool and database if you are into protein analysis and research - you can't quite get the full effect here with just a 2D snapshot of a full 3-axis / 3D rotation interface).

Gliadin is a glycoprotein present in wheat and other gluten-containing grains. It's one of the primary proteins that people with Celiac disease are sensitive to (particularly that a, ß, and y gliadins). And, as you can see, it's a rather complex molecular structure, and typical of such proteins. This molecule is to be avoided at all cost if you are living with a gluten-free diet and Celiac Disease - it is an enemy.

I was curious to see how the proteins in gluten compared in structure to those in whey (like, β-lactoglobulin - the major whey protein of cow's milk), in an attempt to better understand how the whey protein seems to be able to emulate some "gluten-like" binding abilities in recipes I have been playing with. In a 3D model, there are certainly some similarities between these various proteins - in both their complexity and shapes.

The Gliadin in wheat and other grains is what gives bread some of it's elasticity, allowing it to rise while maintaining that wonderful texture. So, experimenting with alternative means of emulating "gluten" (and not just by using vegetable gums) is certainly something I find continually intriguing. And, now one more tool to be employed in my gluten-free diet research is the Protein Workshop and data-bank. Will it help? Who knows, but it sure is fun to play with!

Gluten-Free Soup : Simple can be Delicious

When it comes to my gluten-free / wheat-free diet requirements, I am all for doing whatever it takes to create a memorable, delicious dish. Often that implies cooking or baking something completely "from scratch", but on occasion there comes along a wonderful pre-made gluten-free food product that can be extended or built-upon to make an even better dish with little effort.

This latest gluten-free soup (pictured above) is one such dish, where the foundation was simply a carton of Trader Joe's brand gluten-free Organic Roasted Red Pepper Soup - low sodium too! It is a creamier soup (dairy based) with a rich red-pepper and tomato flavor. It is already quite nice on it's own. But, I often long for something just a bit more "homemade" or gourmet, and my wife was quick to deliver with a few simple additions:

• Some caramelized onions - one large Spanish onion, and another Sweet Onion were used
• Some fresh basil

That's it! It just doesn't get much simpler! I just love what the added onions and fresh basil bring to the soup in the form of added flavor and substance. Fact is, I'm rather sure the result could be passed off as "homemade" if desired, as both of the freshly added vegetables give that clear indication of a recently prepared foods.

I give this Trader Joe's brand soup a big "thumbs up" rating on its own, and an even greater rating when considered as the basis for a wide range of gluten-free soup variations and options.

Gluten-Free Blog in Reader's Digest

A few of my gluten-free readers were kind enough to bring to my attention how this blog, my "Gluten Free Blog", was mentioned in the March 2008 issue of Reader's Digest Magazine as a great resource for people with Celiac Disease, gluten-intolerance, and/or a wheat-allergy. I am definitely excited about this!

I have not seen the magazine article first hand, though I'm told that the link to this blog appeared in the Large-Print edition of Reader's Digest on page 65, and on page 75 in the normal-print version. My wife and I went to the store to get a copy, but for whatever reason, the store we were at still had the February edition on the shelf. I'll try again a few days, since I definitely want a copy for my collection.

I understand there was a section in the magazine about some of the common food allergies people are facing (wheat / gluten being one), and in reference to this topic the publication listed three blogs of note, with mine being the blog identified as a great Gluten-Free resource for Recipes and helpful science and diet information (and, the author pointed out one recipe here for Gluten-Free Pumpkin Risotto as an example of the free recipes I have online).

This would explain the recent increase in sales of my Gluten-Free and Wheat-Free Gourmet Desserts Recipe Book, which I certainly am always glad to see, especially when I don't do any advertising and I don't sell it through any large retail channels or book stores. So, thank you Reader's Digest for indirectly bringing added attention to my cookbook as well - I appreciate it!

Gluten-Free Recipe: Orange-Nut Bread

Gluten-Free Recipe: Orange-Nut Bread

Gluten-Free Orange-Nut Bread

I really had intended to post this gluten-free bread recipe back around the holidays, as it seemed a perfect sweeter-type bread for parties and get-togethers. Well, fact is, I like the bread any time, and I also didn't get around to posting the recipe until now :) This flavorful and semi-sweet bread works well as a gluten-free dessert, or simply as a snack food or treat.

Here's a link to the full gluten-free recipe: orange-nut bread over on my gluten-free / wheat-free recipe library pages.

It's similar to a panettone bread in some ways, and perhaps a bit like a kuchen (German sweet bread / cake). This recipe has lovely hints of orange and a nice bit of white-chocolate added to it. Yum! And, it also features some healthful flaxseed, while making use of the whey-protein isolate (I have blogged about here) for enhancing the texture and moistness and sponginess. The end result is just simply delicious.

I love my gluten-free diet, especially when I have gluten-free food options that are so enjoyable to consume. I really don't feel like I am missing out on anything while living gluten-free, as I have been able to replace nearly all "normal foods" (i.e., the old gluten-containing items) with wheat-free and gluten-free alternatives. This is just yet another gluten-free recipe that keeps me happy and satisfied while living without gluten!

And, it is a relatively simple bread to create too (baking-soda leavened, so nothing too complicated here). And, though the bread is best fresh-baked (like most breads), it is fine the next day. I have even placed thick-cut slices into a wide-mouth toaster to warm it back up and slightly brown the surface a couple days after baking, and that worked out quite nice too.

Gluten-Free Recipe: Orange-Nut Bread - Sliced for Serving

Hope you like it!

Continue to read this Gluten-Free Blog for all sorts of gluten-free recipes, product-reviews, and related information. In addition, visit my Gluten-Free Recipes Site where many of the recipes I have featured on this blog are available.

The Pancake Diet - Gluten-Free too!

Although I have been neglecting my Gluten-Free Blog a bit recently (my posting-frequency is suffering as I had to do some "real" work the past few weeks), my diet is going well. One of the core components of a healthy gluten-free diet I have been adhering to for the past six months or so now is pancakes. Yes, pancakes as a diet aid!

These are no ordinary pancakes either, as they are extraordinary in both composition and flavor and nutritional value. I would almost call them a "gluten-free meal replacement" diet product, as one pancake constitutes my entire mid-day meal (lunch or very late breakfast) on most days now.

I had a few objectives in mind when I designed these wheat-free and gluten-free pancakes, and I put a lot of time into tuning them and improving them over time - which didn't take long, since I eat them on most days.

My diet-pancake goals included:

• Consistency and taste: always my top priority in baking! Gluten-Free or not, it has to taste good and have great texture in order for me to eat it - especially if I am going to eat it regularly!
  
• Simplicity: I needed a formula or recipe that was simple to mix up in a hurry and bake without much thought or effort, plus one that is adaptable to simple flavorful/healthful variations.
  
• Healthful: not just "empty carbs", but rather a mix of ingredients with a reasonable glycemic index coupled with a nice balance of protein, vitamins, minerals, and overall nutritional value.
  

The Result: Gluten-Free Super-Diet-Pancakes!
I met all my goals with the gluten-free pancake diet recipe that has evolved from months of continual use. I absolutely love the fact that I can now eat pancakes on a regular basis (which are, of course, rather closely related to cakes, and thus my primary passion: gluten-free desserts). The consistency and taste take care of my "need" for bread-like foods that I would so otherwise miss in a traditional diet, and I have enough flavor and variation in flavor to keep me wanting them day after day.

Simple would be understating how easy these are to "get right" just by eyeballing the ingredients. I can make any of a wide variety of these wheat-free Pancakes now just by pouring, shaking, or adding ingredients into a single bowl as I go, without any measuring equipment (don't worry - I give close approximations for proportions of ingredients in the recipe below).

Healthfulness objectives were met on most levels, though I vary the recipe a bit based on my add-on ingredients (I admit it: on more than a few days, I give into my chocolate addiction and add chocolate chips, chocolate chunks, etc.!) But, overall, it's pretty good on the "health scale", and makes up about a third of my daily 2000-calorie target diet.

The Diet-Pancake Recipe / Formula

I'm going to include a few pictures here to demonstrate how simple, and rather free form, this "recipe" is. This picture shows my various ingredients accumulating in a bowl. And, here is an approximation of what my typical "diet pancake" includes:

The "core recipe":

• roughly 3/4 Cup buckwheat flour (please, please,... no posts from people that do not understand that buckwheat is safe, gluten-free, and not related to wheat in any way). If you need gluten-free buckwheat flour, you can get the Pocono Certified GF Organic Buckwheat Flour here.
  
• roughly 1/3-1/2 Cup pumpkin puree (I am using all my freshly cooked pumpkin-pie pumpkin filling I made and froze last fall - see my various gluten-free pumpkin recipes blogs and such for prior discussions). I have used canned pumpkin too. This is a super-healthy ingredient with a low-calorie, low glycemic index, and full of nutrients (Vitamin A being one standout, and plenty of fiber!)
  
• about a tablespoon of cinnamon. (Why so much cinnamon? Read the sub-discussion on this prior gluten-free blog entry about Cinnamon and health benefits).
• roughly a tablespoon of molasses. This is a great source of Iron, Calcium, and Potassium!
• 1/2 - 1 teaspoon Inulin (i.e., ground chicory root) - nearly pure soluble fiber.
• 1-2 tablespoons brown rice bran (I use Ener-G's products for this). Again, great fiber source and more! Some studies have shown it useful for lowering cholesterol too. Note: don't use TOO much - this is one case where "too much of a good thing" is easy to reach...the flavor and texture can easily ruin the pancake if overdone.
  
• 1/2 ounce of the miracle gluten-free "gluten" product: whey protein isolate. I did a prior blog about the marvels of baking with gluten-free whey protein here. This truly is an amazing product, and makes these pancakes hold up to any comparison to "real" (wheat-filled or gluten-containing) ones.
• A bit of baking powder: 1/4-1/2 tsp max.
• Water : enough to reach proper consistency... add some, mix, add more, until desired batter thickness (see below for discussion...)
  
• Baking / Frying instructions: (see below...)
  

Recipe Variations / Options / Add-Ons
I will regurly add one or more of the following to this mix for both flavor and varied nutritional / diet objectives. Some options include (at whatever level of extra flavor - and calories - you desire):

• Chocolate (a weakness of mine!) - chips, chunks, even cocoa on occasion. Full of antioxidants, fiber, iron, magnesium, and more (good excuses for sure!)
• Frozen blueberries (or other frozen fruits), Raisins (or other dried fruits) - more antioxidants
  
• Chopped nuts - walnuts, hazelnuts, pecans, etc. All of them go well in here, and walnuts are full of Omega-3's!
• Other grain(s) - I've mixed in some Flax Meal on occasion, and have even tried some perhaps unusual "experiments" (that came out fine) where I pre-cooked some whole Teff grain, and mixed the cooked grain into my pancakes (for a nice added Whole-Grain benefit)
  

One of my favorite combos included some 85%-cocoa chocolate with chopped hazelnuts. Fantastic!

The Pancake Batter

The above picture shows the resulting pancake batter after being hydrated. I don't know how to best advise getting the moisture level right, other than by a bit of trial and error, since altering the ingredients list varies the amount of water needed.

Even the different batches of cooked pumpkin I use vary in their water-content, and thus alter the amount of extra water I must add. I just know what the consistency and thickness needs to be in the end to get the pancake right. It's probably not much different than what a "normal" pancake batter would be like.

NOTE: the batter may be a bit "lumpy" looking with all that pumpkin-fiber (and optional nuts, fruit, chocolate) in there.

Baking / Frying the Gluten-Free Pancake

Notice I said "pancake" and not "pancakeS" here -- I'm making one LARGE pancake (10" wide, nearly 1" thick), though you can certainly split into smaller batches. I use a 10" cast-iron frypan, and pour the entire bowl of batter on to a well sprayed (cooking spray) pan that I pre-heat a bit. I have found that getting the heat-level right is important, especially for these mega-pancakes.

I cook on low heat for a longer period of time. I have found that 7-10 minutes frying on the first side makes flipping easier by far, and then I cook the mega-cake for another 4-5 minutes on side two. The end result is the plate-sized super-pancake pictured at the beginning of this gluten-free blog entry.

That is one serious pancake!

It's always hard to get a sense for scale in a picture, so here's a cross-section picture showing the full depth of this cake, while also exposing my chocolate chunks! :) Now you can see how a single pancake can be so utterly filling (And fulfilling!)

Nutritional Data
If you were trying to count carbs, protein, sugar, and so forth during the ingredient list above, I can help out here (in approximation). I'm targeting about 600 calories total in my single massive meal-replacement pancake, and the breakdown is roughly:

• buckwheat: 300 calories, 66g carbs (9 of which is fiber), 12g protein, 3g fat, 15% RDA potassium
  
• pumpkin: 20 (yes, only TWENTY) calories, 6g carbs (1/4 of that is fiber), 1g protein, 100% vitamin-A RDA
  
• cinnamon: 20 calories, 6g carbs (4g is fiber)
• molasses: 50 calories, 12g carbs (all sugars), 15% RDA potassium, 15% RDA Calcium, 20% RDA Iron
• brown rice bran: 25-50 calories - high in potassium, carbs are nearly 50% fiber, and it's high protein
• Inulin: 2.5g carb (2 of which is soluble fiber)
• Whey Protein Isolate: 50 calories, 12.5g protein (25% RDA)
• [optional recipe ingredients]100-200 calories of walnuts, blueberries, etc.
  

I point out the fiber content of the carbs here, since fiber is quite important in the diet plan, as it "fills you up" and makes you feel full, while keeping the overall glycemic index of the carbohydrates in check a bit. I wanted something that would satisfy my tastebuds while making my stomach think it had plenty to eat, and something with a "slow burn" (vs. simple sugar and carbs). This seems to do the job nicely!

Pancake-Diet and Weight Loss - the Results
While eating my "diet pancakes", I have lost nearly 20 pounds over the past 4 months. These pancakes make up the "core calories" in my day-to-day life, and they are enjoyable and delicious calories that satisfy my cravings for carbohydrates while also being generally healthy with a good balance of protein, fiber, carbs, and nutrients.

I do not attribute all of my weight loss to these pancakes, as I am also working out regularly and staying active (as any real diet plan should include) - 20-30 minutes/day, 6 days/week of some form of exercise. One day/week is resistance training (with light weights where appropriate): pushups, chinups, situps, curls, dips, squats, military press, leg-lifts, etc. The other 5 days is moderate aerobics: stationary bike (well, stationary for Winter at least), rowing machine, and/or walking or jogging.

I was not technically overweight to begin with, but I did see room for improvement, and certainly room to tone up a bit more. And, by sticking to my diet and my exercise routine, I am now able to wear the same size jeans I did in College - which isn't bad considering that was some 20 years ago! So, one way or the other, the pancake diet (using my specially formulated gluten-free diet pancakes) has certainly been an integral part of the plan and has helped me meet my health goals.

I hope this formulation / recipe can be of use to anyone else that may want a great dietary option for health and/or weight-loss reasons. If nothing else, it may at least give you a great basis for some experimental gluten-free baking :)

I can see easily adapting this recipe to create "health bars" or such... perhaps such a recipe will be coming in the future on the Gluten-Free Blog.

Gluten-Free Wild Thymes Sauces

These various gluten-free / wheat-free dipping sauces from Wild Thymes are among my favorite GF kitchen pantry "must have" items. I get them at our local Whole Foods market, and use the sauces in a wide variety of dishes. Speaking of, as I went to take a picture of the bottles, I noticed it's time for another trip to the store, as I had just used the last of the Indian Vindaloo Curry variety!

I definitely recommend these products. We use the Garlic Thai Roasted Garlic sauce on ribs, chicken, and other things. And, the Moroccan Spicy Pepper and/or Indian Curry sauce are a regular item for me when I'm in a hurry for a healthy snack or quick meal. They add tang and taste to all sorts of dishes, and every variety I have tried is consistently wonderful and delicious!

Simple "Recipe" using these Sauces
Here's what I like as a nice quick-fix snack, lunch, side-dish:

1. Cut up a whole Spanish onion and a couple cloves of garlic
2. Fry those up in a pan for a few minutes, caramelizing the onion nicely
3. Remove fried veggies to a plate, add a small (6 ounce) can of gluten-free tomato paste (I use Walmart's own brand which is clearly marked "Gluten Free" on the label)
4. Add a few tablespoons of these spicy Wild Thymes sauces - generally the Moroccan and/or Indian type
   
5. Eat!

Fast, simple, rather low-calorie, full of flavor (and Lycopene), and quite satisfying. I use this as part of my overall diet strategy, as a great way to get some vegetables into the diet (tomato and onion certainly), while leveraging the intense and wonderful flavor to fulfill any cravings that may otherwise lead me to less healthy eating options. If you don't mind the extra carbohydrates, throw some freshly cooked rice into the mix: most excellent!

I like how the Wild Thymes products exhibit superb flavor and are clearly labeled Gluten-Free, and also how their ingredients are the sames as what you would use to make your own gluten-free sauces (if time permitted), as they stick to the basics and natural items. For example, the Vindaloo has Tomato, Onion, Cider Vinegar, Olive/Canola Oil, Garlic, Ginger, Lime, Spices, salt and sugar. They keep the sodium and sugar low in general (the Thai Chili / Garlic one has a bit more sugar - as it is a sweeter variety sauce).

I hope you enjoy these products as much as I do!

Beets : Gluten-Free Blood-Pressure Treatment

Yes, you read the heading correctly! Beets can reduce blood pressure, or so says a study just released by The London School of Medicine. Those lovely deep-red root vegetables that seem actually rather uncommon on most American household menus, now turn out to hold the promise of a dietary blood-pressure control option.

Beets are one of those gluten-free and wheat-free foods we can all enjoy in our diets (well, "enjoy" in that they are safe for Celiac and gluten-free / wheat-free people - as for enjoying the taste, that's up to you). And now, perhaps we can also consume them with the intention of lowering our blood pressure. Here's a summary of what the study found:

• 500ml of beetroot juice a day can significantly reduce blood pressure
• blood pressure was reduced within just 1 hour of ingesting beetroot juice
• a peak drop occurs 3-4 hours after ingestion.
• Some reduction was observable up to 24 hours after ingestion.
  

Now, don't think about taking beet extract in pill-form or something, because a vital component of the protective effect of beet-juice is generated by the interaction of the nitrates in the juice with your saliva (meaning, it has to pass through your mouth) which helps convert it to a nitrite (notice the spelling difference) that ends up having protective, a BP-Lowering impact. Thus, you'll have to either eat your beets or drink your beet-juice to get the benefit as best as I can tell.

I always find this type of study interesting, and I am always especially pleased when the item of interest is also gluten-free / wheat-free, since all of us can enjoy the benefit! Quite honestly, I don't think I'm going to run out and buy a pile of beets, but if I had high blood pressure I'd certainly be inclined to try it before going on prescription medications. Don't get me wrong: I like beets, and I really enjoyed them when I was young (not sure why, but I just don't think about them much now, but perhaps my diet will include them more often going forward).

Half a liter of beet juice a day? Sure, why not? Call it a new Sports Drink (gluten-free of course) and market it to the masses -- perhaps add a bit of caffeine to the mix, and it becomes the new Deep-Red Bull. lol. If you want to read more details of the study, here's a link to Study on Beet-Juice lowering Blood-Pressure.