Gluten-Free Milk-Free Milkshake : Healthy Diet Recipe / Method

No Milk or Ice-Cream, No Problem...
Sometimes I find myself craving a nice cold milkshake, especially in the Summer months, but at the same time I find myself not wanting all the calories and/or dairy products in my diet.  In general, I do not even keep milk in the house unless there are plans to bake something that calls for it, so that gives me further reason to search for alternatives to milk when fulfilling my "milkshake" cravings.  And, if milk is rarely kept in the house, ice cream is even more rare.  So, what to do?

I now have a solution that I can keep ready for any short-notice "milkshake" desires...

Frozen Watermelon to the Rescue
My wife had recently been called away to an out of town business meeting on short notice, and there was a large watermelon, already cut open, in the fridge that was bound to go bad before her return.  She decided that the quickest way to temporarily avoid the issue of what to do with the melon was to simply chop the edible pink portion out and place those chunks in the freezer to deal with later.

A week or two later, after her return, along I come with my cravings for a nice cold milkshake to take the edge off the Summer heat.  I'm searching the kitchen for whatever "recipe" components I can find (I tend to innovate each time, so "recipe" is used loosely here).  I start retrieving some of the regular constituent items: cocoa, vanilla, cinnamon, and whatever else I can find that sounds yummy at the time (including a bit of Kahlua)!

But, the question remained: what will the "core" components of the recipe be this time in order to get that nice, creamy, milkshake consistency that I want, but without any ice-cream or milk available.  I start digging through the fridge, and then the freezer... I spot this container full of an unknown substance that I soon identify as frozen watermelon.  My wife is on hand to tell the story of how it got there to begin with; she then decides it shall be her time to experiment and help me create a milk-free and ice-cream-free milkshake, using this frozen watermelon as the basis for the drink.

So, into the blender went: a frozen banana (also stored in the freezer), some ice cubes, and a pile of frozen watermelon chunks...

I am quite used to experimentation when it comes to my gluten-free diet, as I am always looking for new ways to improve the taste and texture of foods I consume, but when I saw all that watermelon headed for the blender, my first thought was: "uh,... wow,... I wanted a chocolate milkshake, and I am going to get a watermelon smoothie". :)

But, with the addition of the remaining components -- cocoa, and LOTS of it; some Agave Nectar and/or Honey; a bit of Vanilla; some Rice Milk; and optionally, a bit of Gluten-Free Isolated Whey Protein -- things were looking more promising.

The Results : Great Milkshake without Milk or Ice-Cream

The frozen watermelon really does the job when it comes to making the milk-free and ice-cream-free "milkshake".  The flavor of the watermelon easily disappears into the milkshake behind the cocoa; I was at first concerned it would dominate the taste, but on the contrary, I can not even taste the watermelon.

The watermelon has some proteins and fiber in it that really help thicken up the "shake" in a way that is just not going to happen with ice-cubes alone.  Adding a bit of whey-protein can further thicken the shake up if you choose, but that would make it technically not dairy-free if that is a huge concern for you (though it will introduce no additional fat calories, as it is pure protein).

In the end, this "milkshake" is not only delicious, but it has a great consistency that is thick and convincingly like the real thing.  In addition, it is rather nutritious.

Nutrition:
The only source of fat in the drink is from the little bit that is introduced with the cocoa powder.  And, speaking of cocoa : it adds a nice amount of fiber to the drink (not to mention flavor!), while also being rather good for you because of the antioxidants and flavanols (see my previous Gluten-Free Blog entry: Dark Chocolate / Cocoa Lowers Blood Pressure).  The watermelon brings a load of Vitamin-C and Vitamin-A with it, as well as being a rather plentiful source of Potassium.  This milkless milkshake will also contain essentially zero sodium.

I have featured some other dairy-free milkshakes / frozen drinks here on the Gluten-Free Blog before that also bring similar health-friendly nutrition with them, but this watermelon-based formula is perhaps one of the simplest recipes to play around with.  We also have used Chia-Seed and Pumpkin, as featured in this recipe: Gluten-Free & Wheat-Free Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake Recipe from a while back.  I enjoy that one quite a bit too, but it takes planning (I need to keep my frozen chia cubes handy, which I sometimes forget to make).

The Recipe - Varied, but something like this... 
First of all, what a great way to avoid throwing any extra watermelon away.  If you have a large watermelon and know you will not be able to consume it all before it starts to go bad, simply freeze part of it.  For ease of use later, cut the watermelon into small enough pieces to 1) fit in your blender and grind easily enough, and 2) to actually be able to get any pieces apart (if they freeze together).

Perhaps the best way to freeze the watermelon would be to place the individual pieces on a cookie tray or such, and freeze them, and then move them into a more condensed space.  But, we have just placed all the chunks of fresh watermelon in a large plastic container in the freezer, and then carefully used a strong knife to pry/chisel them back out as needed (this method is quicker initially, but takes longer to get the pieces loose when you are ready to use them).

The "recipe" will vary as you choose, but to give you an example of what went into this particular (pictured) milkshake, it was approximately as follows:

• 9 ice cubes
• about the same amount of frozen watermelon cubes as ice cubes
• a frozen banana (peeled; we freeze our bananas whole, then trim off the frozen peel before placing it in the blender)
• a nice pile of cocoa (1/3 - 1/2 cup; choose what level suits your tastes)
• Some honey and/or Agave nectar (sweeten to taste)
• Rice Milk : an amount sufficient to allow blender to handle the job and result in the desired thickness of milkshake.
• A bit of vanilla or other accent you like (perhaps mocha, via coffee or coffee liquor e.g.). 

Blend away!
We have a Vitamix blender that makes short work of this job.  We also have a standard blender that we test things in, and it was able to handle the job too, though it took somewhat longer.

And, serve!

We have taste-tested this "milkshake" even on all sorts of people including unsuspecting children, and it has been a nearly unanimous success.  With kids, the key has been to not let them see what is going into it; the only one that "detected" watermelon was one that watched it being made. :)

Well, I hope you enjoy this latest gluten-free recipe.  I count milkshakes as a gluten-free dessert as well as simply a nice gluten-free snack during the Summer.  And, I quit counting how many of these I have consumed this year already, as I have lost track.  I have made all sorts of variations by experimenting with additional fruits and ingredients, with only a few less-than-ideal flavors; I am hooked, and we now have a container of frozen watermelon in the freezer at all times!

Dark Chocolate Lowers Blood Pressure

What if you could obtain the same blood-pressure lowering results exercise provides, but by skipping the exercise and eating dark chocolate?

For all you gluten-free chocolate lovers out there, this is the news you have been waiting for: all that dark chocolate you consume can actually lower your blood pressure! I personally need no excuse to consume vast amounts of chocolate, but now I can do so knowing there is a rather beneficial side-effect to doing so (presuming I burn off the calories that came with the chocolate).

Researchers combined the results of 15 studies into the effects of flavanols on blood pressure (flavanols being the compounds in chocolate which cause dilation of blood vessels), and in aggregate, the study results pointed to a definite blood-pressure reduction in those individuals with high blood-pressure (no effect on normal blood pressure was found).

The findings were significant, and tie back to my opening question about exercise vs. chocolate consumption:

The pressure reduction seen in the combined results for people with hypertension, 5mm Hg systolic, may be clinically relevant -- it is comparable to the known effects of 30 daily minutes of physical activity (4-9mm Hg) and could theoretically reduce the risk of a cardiovascular event by about 20% over five years.

That is quite interesting! To think that the compounds in cocoa (and thus, chocolate), could have such a beneficial effect on blood pressure that it would compare favorably to exercise. I personally would suggest BOTH (i.e., don't give up exercise for chocolate; lower blood pressure is just ONE benefit of exercise).

The researchers went on to question the application of cocoa (flavanols) to blood pressure due to the fact it implies eating lots of chocolate (sounds easy enough to me), stating :

"The practicability of chocolate or cocoa drinks as long-term treatment is questionable," said Dr Ried.

Well, I would say that Dr. Ried does not fully understand how much chocolate some of us (me personally for example) can consume :)

In our gluten-free desserts recipe book, there are plenty of cocoa (and/or chocolate) containing recipes. I love them all, and now have further reason (aka: excuse!) to eat them:

• gluten-free chocolate cakes
• gluten-free chocolate cheesecakes
• gluten-free puddings
• gluten-free milkshakes and frozen drinks

In fact, there are a few gluten-free recipes featuring plenty of cocoa and/or chocolate on our Online Free Gluten-Free Recipes Library, including:

• Gluten-Free & Wheat-Free Chocolate Coconut Brownie Cookie Recipe
• Gluten-Free & Wheat-Free Chocolate Orange-Juice Cheesecake Recipe
• Gluten-Free & Wheat-Free Dairy-Free Chocolate Pumpkin Spice Diet-Milkshake Recipe
• Gluten-Free & Wheat-Free Chocolate Hazelnut Cinnamon Ice Milk (or Ice Cream) Recipe
• Gluten-Free & Wheat-Free Semisweet Chocolate Coconut Brownie / Torte Recipe
• and, we've adapted some of the Gluten-Free Waffle Recipes (in our library) to be chocolate variations too (pretty easy alterations)

To me, further proof that cocoa and dark chocolate is good for our health (blood pressure in this case) is great news. I still expect that the *best* way to get the benefits of those flavanols is to essentially eat plain cocoa and/or 99%-cocoa baking-chocolate, but that sounds a bit rough. So, I will get my cocoa in other ways, and the more the better. But, even if cocoa flavanols can produce an exercise-like benefit, I will still stick with regular exercise in addition - so as to burn off the calories that come with the chocolate.

Now, just in time for this news, my wife has also created some interesting ice-cream-free and milk-free "milkshakes" that are loaded with cocoa. I hope to get the recipe for those up online soon. She basically uses frozen fruit as the base, and lots of cocoa... and, it tastes just like a chocolate milkshake when finished. I've enjoyed between 3 and 4 dozen of these low-cal chocolate "milkshakes" already this summer (mmm!), and it may well be a great way to get the benefits of cocoa without all the usual accompanying calories. Stay tuned, and happy chocolate-eating!

Peak Heart Rate for Women : New Formula

Though not particularly related to my normal Gluten-Free topics, I thought this news would be interesting to all you women out there that may be exercising as part of your overall gluten-free diet and wellbeing strategy; or perhaps you have an aerobic activity "stress test" to take as part of a health-evaluation.

A research headline about how to calculate peak heart rate (and thus how to calculate target heart rate) for women caught my attention just as my wife was approaching her gym's annual fitness-evaluation session. As part of many physical fitness evaluations and exercise plans, one must know what their ideal "peak hear rate" (aka, maximum safe heart rate, or HR-max) is for their age. This is calculated with a formula that begins with a rather high number, and then adjusts downward based on age.

According to the latest research from Northwestern Medicine, it turns out that the existing peak hear-rate formula being used for women -- the same one that was used for men -- does not fit reality: women truly are different from men! :)

Here is an excerpt that summarizes the findings, and the new peak heart rate calculation formula for women, arrived at after a rather large study (nearly 5500 women):

"Women are not small men," Gulati added. "There is a gender difference in exercise capacity a woman can achieve. Different physiologic responses can occur. " Gulati was the first to define the normal exercise capacity or fitness level for women in a 2005 study.

The old formula -- 220 minus age -- used for almost four decades, is based on studies of men. The new formula for women, based on the new research, is 206 minus 88 percent of age.

The difference in the calculation results can be substantial.

And, keep in mind, this peak heart rate is what is most often used to calculate your ideal "target heart rate" for achieving aerobic exercise (i.e., generally 65% - 85% of peak heart rate). So, the ideal workout target heart rate calculation for women needs to start with the newly adjusted peak heart rate number. Since working out with a peak heart rate above your target zone will lead to anaerobic results, it is important to stay within your target zone (short of "hardcore training" practices and such).

What is most concerning perhaps is that women may have been pushed to reach an otherwise unobtainable heart-rate during stress tests and exercise. Perhaps now the "targets" are not just obtainable, but also safer and ideal for women:

"Before, many women couldn't meet their target heart rate," Gulati said. "Now, with the new formula, they are actually meeting their age-defined heart rate."

So, here's hoping this news helps all the female readers of the Gluten-Free Blog stay in even better health and gain a better understanding of their ideal heart rates. Enjoy!

Improved Gluten-Free Bread

I was just reading a science article about how researchers at Teagasc (the agriculture and food development authority in Ireland) are working to improve the taste, texture, and consistency of gluten-free breads through the use of the "pseudocereal" grains in gluten-free bread recipes. Their findings, not surprisingly, are that using pseodocereals (including amaranth, quinoa and buckwheat) results in a tastier, more nutritious gluten-free bread for coeliac disease sufferers as compared to "traditional" heavily starch-based gluten-free/wheat-free bread recipes (that almost exclusively use starches such as rice, potato and corn flours/starches -- each of which offers nearly zero nutritional value beyond carbs).

Here is some of the material quoted from the report I was reading, that is interesting, but rather widely known already (or so I thought):

Although gluten-free alternatives are readily available in the market, these products are often characterised by a crumbly, brittle texture, and are perceived as being of inferior quality compared to the wheat products they are intended to replace. In addition to quality defects, gluten-free foods are also characterised by an inferior nutritional quality. They have been reported to contain lower levels of essential nutrients such as B vitamins, iron and fibre, than are contained in wheat products. This is mainly due to the fact that gluten-free products are generally formulated with starches and refined flours, and are not usually fortified.

[...]

It [Teagasc] has focused on using the so-called 'pseudocereals' amaranth, quinoa and buckwheat to replace wheat in bread formulations. These cereals are gluten-free, and are also rich in nutrients; therefore, their incorporation in the gluten-free diet could not only add variety but also improve nutritional quality.

"Other characteristics of these [pseudocereal] seeds, such as their high protein, fibre and mineral content, as well as the presence of many bioactive components (compounds with beneficial effects on the body), make them attractive alternatives to traditional gluten-free ingredients (such as rice, potato and corn flours/starches) in the production of high quality, healthy gluten-free product,"...

What I found surprising is not the result of their research, but why they need to do "research" at all. Many of us have known for a long time that gluten-free bread recipes that use buckwheat, quinoa, amaranth and the like produce a much higher quality and more "real" bread. In fact, I'd say these researchers at Teagasc need to just start looking at some of the recipes on this Gluten-Free Blog and other such blogs, to perhaps make some further observations about improving gluten-free bread recipes, like:

• using even more of these nutritious grains and seeds; like Teff, Millet, Sorghum, Flax, Chia and such
• consider using some bean-flours perhaps
• experiment with including whey protein in their gluten-free baking to simulate the effects of Gluten (without Gluten)
• consider Cinnamon, Cocoa, and other spices as potential "flours" since they are high in fiber plus other beneficial attributes like antioxidants and such
• include things like pumpkin pulp and other squash and vegetable puree that can add moisture, fiber, and improve the overall consistency
• and other creative things we experienced Celiac sufferers have come up with in our recipes

Although we have not published all of our favorite bread recipes on our Gluten-Free Recipe Library and/or here on this Gluten-Free Blog in the past, we have quite a few posted that make use of some interesting mixes of grains, including:

Gluten-Free Banana Bread Recipe (Variation) with Chia Seed and Whey Protein Gluten-Free Artisan-Style Multi-Grain Bread Recipe Gluten-Free Dairy Free Buckwheat Bread Recipe Gluten-Free Dairy-Free Brown Honey Bread Recipe Gluten-Free Dairy-Free Pumpernickel Bread Recipe Gluten-Free Recipe for Egg Bread Gluten-Free Focaccia Recipe : Bread & Croutons Gluten-Free Herb French Bread / Baguettes / Breadsticks Recipe Gluten-Free High-Fiber Multi-Grain Bread Recipe Gluten-Free Recipe for Holiday Panettone Bread - Citrus Accents Gluten-Free Recipe : Orange-Nut White-Chocolate Chip Bread Gluten-Free "Wheat Bread" Recipe

The gluten-free recipes above still contain some of the basic "starch" type flours, but they all also include additional higher-nutrition grains like quinoa, buckwheat, teff, and such. Each recipes varies in its formulation, as each was created with different objectives. E.g., the Gluten-Free High-Fiber Multi-Grain Bread was pretty much all about getting as much fiber and nutrition into a gluten-free bread recipe as possible, while also getting great texture and taste.

Next: Making a Dairy-Based "Gluten"...

The next thing in the report that I found somewhat interesting was this quote: "Teagasc food researchers working at Ashtown and Moorepark are investigating the conditions required to produce a dairy-based ingredient with properties similar to gluten in a gluten-free dough system".

Well, guess what... again, I think these researchers should look around the Internet gluten-free blogs and such to gain some insight into what is already known to work. We have been using isolated whey protein in gluten-free baking to simulate "gluten", since before writing about it here on the Gluten-Free Blog back in 2007. If used properly (i.e., determining the right proportion to use per-recipe), it really can create that binding-power that is similar to gluten, while still being gluten-free. And, I am sure others have used various dairy-derivations to create some gluten-like binding power in their recipes too.

Oh well... maybe the researchers just have a pile of cash or a grant or something they need to find a way to spend. But, even if that is the case, it'd be nice if they started with what is already known and see if they can extend it even further. Like all Celiac / gluten-free / wheat-free persons, I welcome any further improvements to my gluten-free bread recipes.

Cultural Revolution Yogurt : Gluten-Free and Awesome!

UPDATE / F.Y.I: "Cultural Revolution" is now re-braned as "Kalona SuperNatural" from Kalona Organics (11/2010)

"Cultural Revolution" brand organic yogurt from Kalona Organics is my current favorite gluten-free yogurt for a variety of reasons, especially the fact that it is has a richness and natural creamy consistency that is outstanding, and this texture is complemented by really wonderful taste : all in a yogurt that is both Low Sugar and Low Carb (and low sodium too)! As I enjoy this yogurt for breakfast, lunch, or even dinner, I feel that the nutrition and beneficial live active cultures are contributing positively to my overall health without introducing unnecessary sugar and sodium.

A quick aside here: Cultural Revolution currently does not specifically label their yogurts gluten-free, so I contacted the company and they provided a statement from the creamery that produces the Cultural Revolution yogurt (Westby Cooperative Creamery, Westby, WI) which indicates the yogurts are definitely gluten-free (see image below). Another bit of good news is that they are currently working to update their labeling to clearly indicate which of their products are gluten-free.

Cultural Revolution Ingredients

(Complete 5% Vanilla Organic Yogurt)

This yogurt really reminds me of some great European yogurts I encountered while in the United Kingdom a couple years ago, with its thick cream-top and gently marbled texture. It is made with organic whole milk and includes the rich, creamy butterfat that naturally contains vitamins A&D too. The ingredients are simply: Organic Cultured Grade-A Milk, Organic Cream, Organic and Natural Vanilla Flavors (Organic Vanilla, Evaporated Organic Cane Juice, Pectin, and Organic Lemon Juice) -- and the Live Active Cultures that include s.thermophilus, l.acidophilus, bifidus, and l.bulgaris (bottom line: an array of "beneficial bacterium" / probiotics to help improve your GI health!)

Cultural Revolution Organic yogurt is available in six flavors in both 2 percent (low fat) and 5 percent. Six ounce flavors include blueberry, strawberry, raspberry, peach, vanilla, and plain. Vanilla and plain also are available in 24 oz sizes. Cultural Revolution is the newest product from Kalona Organics. This true, European-style, organic yogurt uses only the freshest, most natural ingredients, and—here’s the revolutionary part—it delivers naturally sweet, creamy taste without all the sugar, carbs, calories and sodium contained in most other yogurts. In fact, Cultural Revolution has as much as 1/3 less sugar than other yogurts.

Yogurt Comparison:

Cascade Fresh vs. Cultural Revolution

Before encountering the Cultural Revolution brand yogurt, I was consuming Cascade Fresh (Feb-2017: now "Cascade Culture") Fat-Free Vanilla Gluten-Free Yogurt, which was pretty decent yogurt, though I found the sugar/carb content a bit higher than I would have liked. Cascade Fresh is not organic, but is simply labeled "all natural". Cascade has a simple ingredient-list and is full of those probiotics too: Grade A Nonfat Milk (with active cultures s.thermophilus, l.acidophilus, b.bifidum, l. casei, b. longum, b.infantis, and l.bulgaris), Fruit Juice Concentrate, Pectin, Natural Vanilla Flavor. Cascade Fresh actually have a wider-variety of probiotic strains, though I do not know what the difference for your GI tract will be with either brand.

Perhaps it is not a fair comparison from a taste-and-texture standpoint since I am comparing a full-fat yogurt from Cultural Revolution to a fat-free variety from Cascade Fresh, but they just happen to both be yogurts I have consumed and enjoy. For me, the Cultural Revolution Vanilla Organic Yogurt is a hands-down winner over Cascade Fresh Fat Free Vanilla Yogurt, but I cannot always locate the brand at stores near me. In fact, this seems a problem in general with non-mainstream brands... I cannot always locate Cascade Fresh either. But, when I can find it, I will definitely be consuming the Cultural Revolution brand for reasons stated herein.

Nutrition / Statistics

One of my biggest complaints with many (especially "big name" brand) yogurts on the market is the over abundance of added sugars. And the type of sugar is equally important: I absolutely refuse to consume any yogurt that contains high-fructose corn syrup : an ingredient that is blood-sugar unfriendly (to say the least) and absolutely unnecessary. Also, a yogurt MUST have live active cultures in it for me to consider it - otherwise I might as well be eating pudding. Both brands I compared meet my criteria for active cultures and no high-fructose corn syrup, and also has Cultural Revolution presenting with substantially lower sugar levels.

When performing my comparison, I normalized the nutritional-information for the two brands to a 6-ounce serving-size, since Cascade Fresh considers their serving size to be an 8-ounce serving while Cultural Revolution considered their serving size to be 6-ounces.

	Cultural Revolution Vanilla 5% Butterfat	Cascade Fresh Vanilla Fat-Free
Calories:	142	120
Fat (g):	8	0
Total Carbs (g)	13	20
Sugars (g):	10	16.5
Protein (g)	6	9
Vitamin-A (%):	8	0
Iron (%)	2	2
Calcium (%):	22	26
Potassium (mg)	not indicated	412
Sodium(mg)	66	90
My Subjective Rating of Taste/Texture (1-10 Scale : 10 being highest)	9+	7

Summary

I have made this Cultural Revolution Gluten-Free yogurt an integral part of my gluten-free diet lately, as I find it not just pleasing to taste and consume, but it also seems to satisfy me for a nice long period of time after I eat it, and preventing me from feeling hungry and snacking when I should not. These are not just "empty" calories from my experience, but are rather a nice balance of proteins, carbs, and fats. And, the fact that it really tastes great just furthers my reasons for eating it regularly. I highly recommend the product, and hope you have a chance to try it yourself and enjoy 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.

Probiotics to Cure Celiac?

Could probiotics and prebiotics lead to a cure for Celiac Disease? It turns out that scientists from the National Spanish Research Council in Valencia, Spain are researching whether dietary changes that include probiotics and/or prebiotics may help alleviate the severity of celiac disease for some patients.

I was just reading a summary news article about this Celiac research, and found it quite interesting how the researchers were essentially simulating, outside of the body, the human intestinal environment / mucosa - and the effects of gluten exposure on that environment with and without the presence of probiotic bifidobacteria (for a source of such probiotic bacterium, consider any yogurts with active cultures -- and, probiotic bacteria are naturally present in your intestinal tract and aid with digestion).

The summary findings of the study were as follows:

"According to a new research study appearing in the May 2010 print issue of the Journal of Leukocyte Biology, differing intestinal bacteria in celiac patients could influence inflammation to varying degrees. This suggests that manipulating the intestinal microbiota with dietary strategies such as probiotics and prebiotics, could improve the quality of life for celiac patients, as well as patients with associated diseases such as type 1 diabetes and other autoimmune disorders."

This conclusion was arrived at after observations noted that bifidobacteria up-regulated the expression of anti-inflammatory cytokines (which is a good thing -- reducing inflammation). It was also noted that this evidence could be the first step toward changing how celiac disease is treated and possibly prevented, but that (as always, and as we would expect of any real treatment possibilities), human clinical trials are necessary.

I have wondered for quite some time whether consuming yogurts with active cultures (like bifidus, acidophilus, bulgaricus, thermophilus, lactobacillus, etc.) would be helpful. Many persons with Celiac Disease, gluten-intolerance, or wheat-allergies, may also have some intolerance to dairy products - including yogurt. But, perhaps the dairy intolerance is due to an intestinal tract lacking sufficient levels of probiotic bacteria? If so, restoring that symbiotic relationship with these beneficial "bugs" in our intestines may help bring some positive outcomes with regard to minimizing the impact and damage of Celiac Disease.

Time will tell, and personal experiences will certainly vary... but, I found this research quite interesting. It is rather widely accepted that probiotics and prebiotics (like inulin e.g., - which we use in our high-fiber gluten-free bread recipes) already are helpful in many ways and with regards to many conditions (even diabetes), and if Celiac Disease can benefit from pro-biotics, count me in on the yogurt eating!

Gluten-Free Recipe :Thin-Crust Pizza Crust Recipe

Gluten-Free Thin Crust Pizza

I so enjoy a great pizza! And, a nice crispy, crunchy gluten-free thin-crust pizza is a very welcome treat for me. My wife spent time this winter perfecting a wheat-free / gluten-free thin-crust pizza that is gum-free but yet strong enough to "hold up" when you pick up a piece of pizza loaded with your favorite toppings. And, here is the result: a crust that meets all of those goals and is now one of my favorite lunch or dinner gluten-free diet selections.

This recipe produces a considerably thinner, crispier, and crunchier crust than the traditional thick-crust gluten-free pizza crust recipe we posted a while back here on this blog (or, via this direct-link to the recipe on our recipe-library site: gluten-free pizza-crust recipe). Each recipe has its own merits depending on what type of pizza you like most.

The thicker crust pizza crust recipe is a yeast-leavened variety, where this thin-crust recipe uses yeast just for flavoring. As such, the thicker crust version can be a bit more work to create (and, the thick-crust version uses Xanthan gum as well -- which to this date bothers my stomach something fierce if I eat more than a small bit at a time). So, the thin-crust that is gum-free (using whey-protein as a wonderful gluten-replacement binder instead) is an easy winner for me.

This thin-crust recipe is designed specifically for cast-iron pans (which I highly recommend, and have written about before on the Gluten-Free Blog: the advantages of cast-iron pans). Cast-iron makes for excellent predictability on the stove-top and oven, plus it is amazingly easy to clean a well-seasoned cast iron pan.

Gluten-Free Pizza : Cast Iron Pan baking

Here's a picture showing the under-side of the crust... that nice golden-brown color leads to a wonderful crisp, crunchy, and firm base for your favorite toppings.

Gluten-Free Pizza : Cast Iron Pan 

In case you missed the link in the first paragraph, here is a LINK TO THIS DELICIOUS GLUTEN-FREE THIN-CRUST PIZZA-CRUST RECIPE.

No matter how long you have been on a Celiac-disease-safe gluten-free diet, chances are that pizza may be one of those often-missed foods for you. So many people I meet with Celiac Disease (or otherwise avoiding gluten) ask about how to make a great pizza-crust that they can create without too much problem. Many have tried pre-made store-bought frozen types and have expressed their disappointment in the results, which leads them to the next step : baking a nice gluten-free pizza from scratch (it is quite possibly the best way to ensure a great pizza!) So, here is another recipe option for your gluten-free diet that we hope helps you make a great GF Pizza on your own and without too much trouble.

And, for those of you with gluten-intolerance that are tempted to consume gluten-containing pizza (and occasionally give-in to that temptation), I really hope this type of recipe helps you remain on a strict gluten-free diet and avoid the negative consequences associated with consuming gluten.

Happy pizza-baking and eating everyone!

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.

Crunchmaster Gluten-Free Multi-Grain Crackers Review

I think these are perhaps the best all around gluten-free cracker I have encountered thus far : the Crunchmaster Multi-Grain Crackers - crunchy oven backed original multi-seed variety. And, I have tried quite a few different gluten-free crackers over the years including others that I certainly enjoy (e.g., Mary's Gone Crackers : those are good crunchy robust crackers in general, though they often taste slightly burnt to me for whatever reason and they crumble a bit more easily than these Crunchmasters).

I found these wonderful crackers at CostCo for 1/2 of what they cost in the local grocery store too: $6.99 for a box that contains two (2) 10-ounce bags (for a total of 20oz of crackers). Still a bit steep on a per-pound basis, but considering that this is HALF what they cost when purchased in much smaller boxes I have found elsewhere, they are a relative deal.

UPDATE: I just received our Costco Wholesale member coupon-booklet for the period of Feb. 4 - Feb 28, 2010, and it has a nice $2.00 off coupon for these crackers! That makes for a deal! (and, coupon says "no limit") :)

I have taste-tested these crackers with a variety of participating testers: gluten-free / Celiac persons and non-gluten-free persons alike. The opinions of my taste-testers were broadly similar in that everyone found the crackers to be quite hearty and full of flavor from the sesame seeds, flax, quinoa seeds, amaranth seeds, and a bit of tamari (the other core ingredients are brown-rice meal, some potato starch, safflower oil, and a bit of salt).

As the name "Crunchmaster" implies: these gluten-free snack crackers have a very nice crunch indeed! The non-gluten-free people testing the crackers did not find them to be lacking anything when compared to the "normal" (gluten-containing) crackers on the market. We have tried them served plain or with cheese, hummus, and a few other things -- the results were always appealing to the taste buds.

In addition to being crunchy and flavorful, the dairy-free/wheat-free/gluten-free crackers also boast a rather low sodium level (110mg / 15-crackers) coupled with 2grams of fiber, 3 grams of protein, 280mg of Omega-3 per serving, and zero cholesterol; this makes them a rather "healthy" cracker option to consider. They are certified gluten-free by the Gluten-Free Certification Organization (GFCO) and carry a clearly-displayed moniker to that effect. If you want to see more online, here is a link to the Crunchmaster Web-Site.

Bottom line: highly recommended, especially if you enjoy a good crisp and flavorful cracker that goes well with a variety of complementary spreads and toppings!

Joyva Halvah - not so Halvah' good!

I found this gluten-free treat called a Chocolate-Covered Halvah bar at the local Rulli Brother's grocery store a few miles from here in Boardman, Ohio. I read the ingredients-label at the store the first day I spotted them, then came home, logged onto the web, and went to the Joyva Halvah website where I confirmed that the what should be gluten-free truly was (it is also dairy-free I believe).  Note: at the time of writing this, the product is gluten free, but I always suggest reconfirming the status prior to purchase. The next trip to the store resulted in a purchase and evaluation.

What interested me initially was that the core-ingredients were ones I tend to enjoy the tastes of: sesame and chocolate, and a bit of vanilla. The remaining ingredients are ones I would generally consider taste-inert: corn syrup, sugar, oil, and cocoa butter. I figured this could all make for an enjoyable treat; I figured wrong.

Taste, Texture: Different

I did not care for the taste or texture of this gluten-free halvah. The bar, contrary to my initial presumptions, actually tasted rather greasy or something, and the oily nature of the bar overwhelmed both the chocolate and the sesame — a feat I did not quite think possible when the first ingredient on the list was sesame. The texture was odd too. Next, the calories are immense for a 1.75 ounce bar: 340 calories! eek! Had it tasted great and had a nice texture, those calories would not have stopped me from consuming it all... but, as it stands, I found this product not worth eating in its entirety.

Maybe there are better gluten-free Halvah products out there to be tried yet, or perhaps it is just an acquired taste or something. But, my initial impressions are that halvah is just not for me — gluten-free or not. Maybe you have tried some types and liked them? If so, great... if not, I can not personally recommend this as a gluten-free treat that I find enjoyable.

Chex Cereals: Gluten Controversy

Are Gluten-Free Chex Cereals truly Gluten-Free?

I posted a brief article back in March of 2009 here on the Gluten-Free Blog about the impending release of the General Mills reformulated Chex cereals that were publicized and labeled (quite clearly) as Gluten-Free, with same great taste as before GF. Since then, those products (which include Gluten-Free Corn Chex and Rice Chex, Gluten-Free Cinnamon Chex, Gluten-Free Strawberry Chex [update: this one seems to have gone away], and Gluten-Free Honey Nut Chex and even Chocolate Chex and Vanilla Chex) have been released and are available in store.

But, there has been quite a controversy about whether these Chex products are truly "gluten-free" as advertised — at least, there sure has been a lot of discussion alleging the presence of gluten in these new "gluten-free Chex" per the comments people have posted on my original blog entry over the past year; and, I have even received Emails detailing similar concerns and allegations that people have felt compelled to send out in wide-dispersal to myself and anyone else in the gluten-free community (in hopes we would post their GF disbelief on our sites apparently).

So, what to make of all this?

The Gluten-Free Chex Cereals Lineup (as of early 2017)

IS THERE Gluten still in Chex Cereals?

It is quite apparent that more than a few people think Chex cereals, regardless of their "gluten-free" emblazoned box-covers, are somehow "poisoned" with gluten — perhaps there is something gluten-related going on here, or perhaps it is something else.

Why do I say this?

Well, my wife can eat all the gluten she wants (i.e., she does NOT have Celiac disease or anything), but yet she can not eat the Chex products because they have repeatedly caused her to experience all sorts of stomach / GI discomfort. I also found that, although I can tolerate some of the Chex cereals, if I eat them for any length of time, they cause me GI issues too.

Well, MY issues can be explained by potential gluten, but my WIFE's issues cannot. We started experimenting... and, given how simplistic the Rice Chex ingredients are (rice, sugar, salt, molasses, and Vitamin-E and BHT for preservatives, there was only one potential culprit besides (alleged) gluten contamination to investigate: BHT (the artificial preservative).

A Simple Experiment:

We tried a few other food items that are otherwise gluten-free but contain the preservative BHT, and have had the same issues with those other products as well.

So, this is ONLY a wild guess, but is it possible that what people, or at lease *some* people, are taking to be a "gluten reaction" is perhaps a reaction to the darn BHT companies use "to preserve freshness" in their products? I have found that MY body despises the stuff, and that my wife's body definitely disagrees with BHT as well (and she is NOT sensitive to gluten - she can eat as much normal wheat-based pasta and bread as she desires without any issue). This may or may not be what is to blame for what some are assuming to be a "gluten reaction", but no matter what, the chemical causes issues for my wife and I.

UPDATE, 2017: I noticed that on the Chex cereal product page, perhaps in response to what BHT did to some people and the controversy pointed out here, they have adjusted their recipes and now clearly state that: 

"Chex is real, good food made with simple ingredients. Simple because we don’t have artificial colors, flavors or preservatives (BHT). Six of our seven flavors are gluten free."  

I hope this remains the case, as it sure sounds like a welcome improvement. Here's hoping this makes Gluten-Free Chex a cereal option everyone can trust.

Bottom line:

I tend to try to deal with things in, as best as possible, a more scientific approach and not just draw conclusions, regardless of the fact that the obvious conclusion we Celiac Disease and Gluten-Free types would draw if we present with a reaction to a particular food: that there is potential gluten-contamination in that food (be it Chex or any other products that lead to a "reaction"). But, when a product is supposed to be gluten-free, I can not help wondering what exactly is going on. Without the rigor of scientifically valid double-blind, placebo-controlled studies, it really is hard to pinpoint, with exactitude, the true cause of some things.

Note: given the comments left on my prior blog about Gluten-Free Chex products, before arguing how you just "know" there is gluten in a product based on your body's reactions, I am not saying that you are wrong... I am just saying that true "proof" must be demonstrable in a more rigorous setting if that proof is to be taken as fact by everyone else. I have, on many occasions, suspected a particular item I consumed contained gluten, just based on symptoms I had following ingestion — but, I have also, on multiple occasions, done my best to perform a "double-blind", or even triple-blind, on the same item (ESPECIALLY if it should be completely gluten-free), separating such experimentation by substantial periods of time, and even with the exact same box/can/jar/etc, with outcomes that have proven some things to be completely safe that I previously suspected as "contaminated". Sure, my sensitivity to gluten may vary over time, or vary when consumed items are combined differently with other dietary intake, or be explained by a multitude of other things, but my approach has worked rather well for me. I also will not put myself at risk of substantial harm doing such experiments either: if I have a really bad reaction to something and I know with reasonable certainty what the culprit is, it is gone for good.

In the end, the only thing that truly matters is making sure that what you choose to eat does not cause you harm. I personally want to know exactly what is to blame for any such harm, whenever it is possible.

Just my thoughts.

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 Recipe: "Chocolate Orange-Juice Cheesecake"

I really like the flavors of Orange and Chocolate combined. And, thanks to my wife's latest gluten-free recipe creation, I have a new and delicious way to enjoy this favored taste combination: the Gluten-Free "Chocolate Orange-Juice Cheesecake"™, or "Chocolate Orange-Juice-Concentrate Cheesecake"™ (which would be more accurate)

This new cheesecake formula has moved the dessert into my "top 10 list" for now, and I have had the pleasure of enjoying two of these cakes in the past couple months - it is always good to double-test recipes before publishing (and, double-eat too!) I was hoping to share a more complimentary photo of the end-product, but my picture suffered a bit and does not really make the new cheesecake recipe look as good as it tastes; the piece cracked a bit getting it onto a plate... oh well. But, it is good enough to get the idea I hope:


I may be a bit biased about how great this Gluten-Free Chocolate Orange-Juice Cheesecake tastes, but I find it to be fabulous. Full of chocolate flavor, plenty smooth in texture, and a very sweet orange taste throughout too.

It reminds me a bit of a chocolate Tobler Orange (actually, I believe they changed the name of those to Terry's Chocolate Orange now - produced by Kraft foods), where chocolate combines wonderfully with the semi-pronounced taste of orange (from orange-oil). But, unlike those Terry's chocolate-oranges, this dessert does not get split into 20-segments resembling slices of an orange; in fact, if I had my way, it may only get split into 2 pieces... one for me, one for my wife :)

The recipe came about rather by accident: a lack of fresh oranges in the house made the move to frozen orange juice concentrate a move of desperation that resulted in taste sensation. In addition, it makes it much easier to make, since the need for fresh oranges has been removed. And, my wife made this recipe even easier by using standard chocolate-chips (so you do not need to worry about baker's chocolates and/or weighing chocolate). We hope you enjoy it!

Here is a link to the Gluten-Free Chocolate Orange-Juice Cheesecake Recipe on our website's recipe library. We're using an adapted crust from another one of our cheesecakes (from our cookbook), but any favorite crust should work fine. My preference for cheesecake crusts include ones featuring nut-meals, coconut, and the like. They are rather simplistic formulas, but very tasty.

And, though it should be obvious, this OJ Cheesecake is gluten-free and wheat-free, but not dairy-free. And, before anyone asks, I took the picture of the Orange a while back... it was not available for this recipe. It is actually what I believe to be a Satsuma-Mandarin-Orange that I got at Whole Foods, and I really liked how the leaves were still intact: made for a good photo.

Kozy Shack Gluten-Free Chocolate Pudding Review

I almost always cook gluten-free pudding from scratch (chocolate pudding being my favorite) using the recipe right out of our cookbook. But, on occasion (like when going to the grocery store hungry!) the convenience of a pre-made chocolate pudding is appealing, and during the last trip to the store, I actually found this Kozy Shack brand gluten-free chocolate pudding that I gave in and purchased.

The deciding factors for the purchase: clearly labeled "gluten-free" on the back, and the ingredient list was not too far from "homemade" (the only difference being the addition of carrageenan; a thickener / gum). Aside from that, it is just what you might expect in a chocolate pudding recipe: milk, sugar, tapioca starch, cocoa, salt, and natural flavorings. I had other pudding options to look over in the store at the same time, and the "competition" (that lost out) all suffered from a variety of issues like not being labeled gluten-free, or being full of artificial stuff, or even more gums and thickeners, etc. Kozy Shack passed my first test, and now it just had to make it home for the taste-test...

Taste and Texture
This pudding is really, really good! The thickness/consistency is nearly perfect: it is not too thick (not over-gummed!), but instead it is in my opinion just right - the thickness that a good pudding should present with. Kozy Shack is definitely satisfying with a smooth and creamy texture, and plenty of chocolate flavor from ample amounts of cocoa. It tastes natural from start to finish - no chemical/artificial taste or aftertaste like some other puddings I have encountered in the past. This Kozy Shack chocolate pudding is quite similar to a homemade gluten-free chocolate pudding in both taste and texture, but without the effort of cooking yourself.

The container I found was 22-ounces in size, which is to yield about 6 servings of 1/2 cup each, and 140 calories each. Well, this is where my only problem comes in: I consider this container to be about two servings -- one for me, and one for my wife :) We both really loved the pudding, and it definitely did not last long. We could use the excuse of "getting our calcium and protein" in our gluten-free diet perhaps, but the fact is, it just really tasted great and made for a nice dessert / snack.

I give this Kozy Shack gluten-free dessert a definitely-positive recommendation. Now, I look forward to trying their OTHER desserts / snacks, which include tapioca pudding, flan, and some others - including sugar-free varieties and soy-pudding varieties (presumably targeting dairy-free diets). I checked the Kozy Shack web site to see what their gluten-statement is, and it says:

Is Kozy Shack gluten-free?

Kozy Shack puddings, flans, and gels are gluten-free.

I like being able to quickly locate that type of Celiac-friendly information, both on the web, and on the physical products... now I need to track down that flan of theirs to evaluate - and in two varieties! Yum!

Gluten-Free Jennies Carob Macaroon Review

There are plenty of times when my sweet tooth requires quick attention and I just do not feel like baking a gluten-free dessert from scratch to satisfy the "need" for a cookie, cake, or similar treat. When this situation arises (all too often), it is nice to have a few gluten-free snacks around that fit the bill -- like this Jennies Macaroon (carob variety).

In one word: SWEET!
This small 2-ounce cookie (which by the way is not quite photogenic as you can see below, as it resembles a mound or pile of some sort. lol), is just packed with sweetness from the honey contained in the recipe. In fact, there are 34-grams of sugar in this cookie, which is a bit extreme, but guaranteed to satisfy any sugar cravings you have (and, also why I quite often split this cookie into two separate servings).


But, sweetness aside, there is plenty of flavor from the coconut and carob to provide satisfaction too. The carob bears some similarity to chocolate, but yet has subtle differences; either way, it is a nice taste for me. And, this cookie is actually a "high fiber cookie" (in my opinion) thanks to all that coconut fiber, weighing in with a whopping 6-grams of dietary fiber per cookie too.

The product's gluten-free recipe is a simple one, as one would expect of a macaroon (certainly a homemade macaroon would have a similar recipe), with the ingredients label showing only these items in the formula: unsweetened sulfite-free coconut, honey, carob, and egg whites. Period. I always love such simplicity in commercial recipes and appreciate the attention to keeping the recipe free of any chemicals, preservatives, colors, or artificial anything. This is how a purchasable celiac-friendly snack should be!

I have found these gluten-free cookies at a couple local stores, but not widespread. So, there is always the official Jennies Macaroon official website where you can buy them -- including, this rather wonderful sounding order option of 144 macaroons at a time :) Wow! 144... a gross of cookies!? That would keep even me busy for a long, long time. The nice thing about buying in such large quantities is the ability to get that price-point below $1/cookie (the website lists 144 for $125), but then again, unless I have a lot of help eating them, it probably is not a bargain. Anyone nearby want to "go in on a gross" of macaroons with me? he he he

Bottom line: great product. Super sweet. Great taste (I also like the regular coconut macaroon variety, and I have not had a chance to try the dutch-chocolate version, but I suspect it is just fine). Semi-reasonable price for a convenient form of a gluten-free dessert when you do not have time to bake your own. Recommended.

Gluten-Free Recipe : Baba Ghanoush (Eggplant Dip)

Gluten-Free Baba Ghanoush (Eggplant Dip)

Gluten-Free Recipe : Baba Ghanoush (Eggplant Dip)

Baba Ghanoush makes for a flavorful and versatile appetizer, side dish, or salad. One serving suggestion (pictured above)... We placed the baba ghanoush on a small plate surrounded by gluten-free vegetable chips (somewhat like potato chips, but instead these are made from things like sweet potato, taro, carrots, green beans, and other vegetables). A sprinkling of fresh-ground black pepper over the eggplant dip topped things off.

Baba Ghanoush (aka, Baba Ghannouj or Baba Ghannoug) has been a favorite appetizer / snack of ours for years, and this recipe is one Laura created and tuned according to our tastes in order to bring forth the mildly smokey roasted eggplant (aubergine) flavor in conjunction with a bit of warmth from whatever types of pepper(s) we choose, and presented with the complementary flavors of garlic, lemon, and tahini (sesame paste). We will also add other accent flavors on an as-desired basis; spices like cumin work well, and dried smoked peppers (chipotles, anchos, poblanos) are always a nice optional addition too.

We serve this regularly, in a gluten-free manner, with things like tortilla chips, gluten-free pretzels, and vegetable chips (as pictured above) to name a few. There are many possibilities for variations and serving suggestions, so experiment with whatever sounds good. If you have some gluten-free breads or pita chips around, those may work nicely too.

And, another great thing about this recipe is that it comes in quite handy at the end of the eggplant growing season, when you may either have a few extra eggplants you do not otherwise know what to do with, or if you happen to stumble upon a bargain on eggplant (that was our luck this time: we purchased a whole pile of small eggplants for 15-cents each where a local farmer market was getting ready to close down for the season!)

The Recipe and Directions

We posted the recipe, along with some additional pictures and discussion, over on our gluten-free recipes library at our gluten-free dessert cookbook website. It is dairy-free, vegan, wheat-free, and gluten-free. And, even without dairy, it has a rather "creamy" texture, about the thickness of sour cream of similar. Here is a direct link to the Gluten-Free & Wheat-Free Baba Ghanoush (Eggplant Dip) Recipe.

Hope you enjoy it!

Are Vitamins the Cure for Celiac Disease?

Are Vitamins the Cure for Celiac Disease? Well, perhaps not a cure, but they sure may help avoid some of the problems that may otherwise arise from Celiac Disease, according to the results of a 2009 research team in the Netherlands that investigated the effect of vitamin B6, folate, and vitamin B12 daily supplements on homocysteine levels in patients with coeliac disease. The results were VERY encouraging (in my opinion, at least), and suggestive of some protective and/or healing-helping functions directly enabled or extended by these B-Vitamins.

The study did a side-by-side comparison of those with coeliac disease to "healthy control individuals" (i.e., those without Celiac Disease or Gluten Intolerance), and the findings were quite clearly in favor of encouraging B-Vitamin use among Celiac patients - especially B6 and Folate (oddly enough, this study did not result in a correlation between B12 consumption and a reduction in homocysteine levels that other studies have):

They found that patients with celiac disease and using vitamin supplements had higher serum vitamin B6 (P = 0.003), folate (P < p =" 0.012)" p =" 0.035," p =" 0.007," style="font-weight: bold;">Lower plasma homocysteine levels were found in patients using vitamin supplements than in patients who did not (P = 0.001) or healthy controls (P = 0.003). However, vitamin B6 and folate, not vitamin B12, were significantly and independently associated with homo-cysteine levels.

Well, we need to keep in mind here that the study was about homocysteine levels in patients with Celiac, and the effect of vitamin-dosing on those levels. And I forgot to mention that the reason that lower homocysteine levels are important (in general): above-normal homocysteine levels are correlated as strong risk factors for cardiovascular disease. Thus, in theory, lowering your homocysteine levels is a good thing if you want to avoid cardiovascular problems.

The study's findings about a lesser correlation between Vitamin B-12 and homocysteine levels goes against some other studies I have read about B-12 being effective for homocysteine lowering (in the normal population), but perhaps it is less of the direct-cause for high-homocysteine levels in Celiac patients particularly? I do not know, but I will still take my large doses of Vitamin-B12 regardless, as they make me feel better. (See my prior Gluten-Free Blog post on getting B12 to absorb well, without B12 shots, by taking sublingual B12 - i.e., under-the-tongue B12)

Now, for a final bit of science / techie conclusion quoted from the study-excerpt I read, here is the summary statement of why B-Vitamins / Folate is a good thing for us Gluten-Free folks:

The study demonstrates in agreement with earlier findings, that both the presence and the severity of coeliac disease were determinants of homocysteine levels. The regular use of B vitamin supplements was associated with higher serum vitamin B6, folate, and vitamin B12 and lower plasma homocysteine levels in patients with coeliac disease. Furthermore, B vitamin supplements seem to have a protective role against the effect of villous atrophy on homocysteine levels, irrespective to the genetic susceptibility status as manifested by carrying the C677T polymorphism of 5,10-methylenetetrahydrofolate reductase.

I want my villi protected! :)

OK, so it is perhaps time to make sure you take some B-vitamins as part of your daily routine. As always though, consult with a doctor about large doses of vitamins, folate, etc... there really CAN be side-effects with some. Vitamin B-6 for example, in large doses, can lead to some types of neuropathy (i.e., numbness in hands/feet) and other nerve problems that you likely do not want. The only vitamin in this study that is nearly completely safe at extremely high doses (as a multiple of "RDA") is Vitamin B-12, but I will leave the dosing up to you and your doctor regardless.

Note: the excerpt I was reading was from here.

Celiac Disease : The Silent Killer

Perhaps the title of this Gluten-Free Blog article is a bit harsh or otherwise scary, but I want to bring attention to how serious this disease really is, and how widespread it is becoming.

I was just reading a summary article about a Mayo Clinic study published a couple months ago in the journal of Gastroenterology, where the study looked at LONG-TERM (45+ years) mortality outcomes for people affected with Celiac disease (an immune system reaction to gluten in the diet), and the trends in population-prevalence of this disease.

Here are the key findings in brief:

• [study] subjects who did not know they had celiac disease were nearly four times more likely than celiac-free subjects to have died during the 45 years of follow-up [I read this as: ignoring Celiac disease, and leaving it untreated (i.e., not following a strict gluten-free diet), leads to premature death, simply put]
  
• undiagnosed or 'silent' celiac disease may have a significant impact on survival; [four-times higher mortality-rate is certainly significant!]
  
• Celiac Disease is 4.5 times more common today than it was 50 years ago [it now affects about 1 in every 100 people in the general population], but scientists do not know why;
  
• The increasing prevalence, combined with the mortality impact, suggests celiac disease could be a significant public health issue. [perhaps this is obvious after reading those prior bullet-points, right?]
  

The study was rather fascinating in how they came up with this long-term diagnostic information. They relied on blood samples taken back in the late 1940's and early 1950's at Warren Air Force Base (AFB) in Wyoming, and applied modern antibody-testing techniques to those blood samples to determine which participants back then had Celiac Disease and did not know they had it.

This data was then aligned with information about those study-participants' lifespans and longevity (or lack thereof) over the next 45+ years, and poof: out popped this alarming bit of information about those with undiagnosed or untreated (i.e., non-gluten-free diet followers) Celiac Disease, and how they were dying off at a rate 4 times higher than the general population!

The best thing about studies like this is not the fear that it may put into those with Celiac Disease or gluten-intolerance (though, being "scared into" a strict gluten-free diet may be the only way some people will follow the diet they should), but the important thing is increased awareness of the severity of the disease throughout the medical community. The study pointed out how testing for CD should be treated perhaps just like testing for cholesterol, high blood pressure, or other equal risks to patient mortality.

With a disease that presents with a series of wide-ranging symptoms including diarrhea, abdominal discomfort, weight loss, anemia, unexplained infertility, loss of teeth or even premature or severe osteoporosis, there has to be a better way of detecting Celiac Disease (as the true *cause*) more quickly and effectively than the current hunt-and-peck approach to "diagnosing" CD that many of us have experienced.

This quote from the study says it all:

"Some studies have suggested that for every person who has been diagnosed with celiac disease, there are likely 30 who have it but are not diagnosed. And given the nearly quadrupled mortality risk for silent celiac disease we have shown in our study, getting more patients and health professionals to consider the possibility of celiac disease is important."

If you, or anyone you know, is likely to have Celiac Disease and is ignoring the signs and/or not following a strict gluten-free diet, please... point out the fact that they may be gambling with their life expectancy and that this gluten-free requirement is something to be taken seriously. And, on the flip-side, do not obsess about the numbers from this study if you follow a gluten-free diet: the study only found that "silent Celiac" (i.e., untreated) was a predictor of higher mortality.

The bottom line: maintain a proper gluten-free diet with solid nutrition and exercise, and you should remain outside the at-risk population described in this study.

Note: if you want to read the summary yourself, here is a link to it: Science Daily - CD Long-Term Study Article.