Gluten Free on a Budget – Tips and Cornmeal Pancake Recipe

Looking for tips on how to make gluten free work on a budget? Here are a few tips, and a recipe for inexpensive, tasty, cornmeal pancakes. Continue reading

Gluten Free Meal Planning Resources That Are Absolutely Free! - knowgluten.me

Gluten Free Meal Planning Resources That Are Absolutely Free

When you first go gluten free, it can be a struggle to just figure out what to eat. At the end of a busy day, making dinner can seem almost impossible. No more throwing a frozen lasagna into the oven or whipping up some hamburger helper. Even if you regularly made a fancy dinner from scratch, it can be a challenge to find new recipes. Thankfully there are some amazing resources out there to help you plan your gluten free meals, and they’re all absolutely free!

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The Gluten Free School Lunch Challenge, Gluten free Bread

Gluten Free School Lunch Challenge – Gluten Free Bread

At one time, gluten free bread was only edible toasted and then loaded down with things that might kill the taste. Continue reading
The Gluten Free School Lunch Challenge Chocolate Chip Cookies Blue

Gluten Free School Lunch Challenge – Chocolate Chip Cookies

Over the next few weeks, kids in most of the northern hemisphere will be ending their summer breaks and heading back to school. For some, especially those with food restrictions, this means packing a lunch. The Know Gluten Kid’s Panel set out to determine which products are worth packing. This week they tested Gluten Free Chocolate Chip Cookies. Continue reading
your favorite gluten free bloggers share tips for dining out safely on knowgluten.me

Your Favorite Gluten Free Bloggers Share – Tips for Dining Out Safely

Dining out while gluten free can be very stressful. At least it’s stressful for me. Scouring the internet for gluten-friendly restaurants, grilling the waitress when ordering, inspecting the plate for any signs of crumbs or stray noodles (it’s happened!) and still getting sick from something that happened in the kitchen that I had no control over. Stressful.
Is it stressful for you? Thankfully, there are quite a few of us traveling on this gluten free road and the load gets a little lighter when we can share information. Here are some of my tips and some tips and posts from other gluten free friends that you’ll find helpful when eating out. Continue reading
Gluten Free is now 20ppm, What the new FDA ruling means for you - from knowgluten.me

Twenty Parts Per Million – What the FDA Gluten Free Ruling Means for You

The new FDA ruling is out. A product can be labeled gluten free if it contains fewer than twenty parts per million gluten.
What does this mean for someone with Celiac Disease or Non-Celiac Gluten Sensitivity?
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Is Corn Gluten Gluten-Free? knowgluten.me

Is Corn Gluten Gluten-Free?

This may seem obvious to some, but lately I’ve had a few comments on social media posts that have prompted me to explain this.
Let me answer a few questions that I’ve been asked. Continue reading

Gluten Free Resource: The Gluten Freedom Project

Update: Greg from the Gluten Freedom Project contacted me to let me know that the entire program is now COMPLETELY FREE! If you need help planning meals, especially if you’re dealing with more that one food restriction, please check them out. My review is below: Continue reading

top ten worst things about being gluten free

Top 10 Worst Things About Being Gluten Free

top ten worst things about being gluten free Follow Me on Pinterest

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warning, your gluten free food might not be celiac safe

Warning, Your Gluten Free Food Might NOT Be Celiac Safe

warning, your gluten free food might not be celiac safe Follow Me on Pinterest

Not Just A Fad

More people are realizing that they have a problem with gluten in food. As more consumers become more gluten conscious, the Gluten Free Food market has become very profitable. Lots of companies are taking advantage of what is sometimes considered a fad by including the words Gluten Free on their product labels even when they can’t guarantee that the product is 100% gluten free. No problem if you are just eating Gluten Free because it’s a fad. Not so great if you have Celiac Disease, an autoimmune condition that is triggered by gluten, or Non-Celiac Gluten Sensitivity, both which cause debilitating reactions if even the tiniest amount of gluten is consumed. 
For a perfect example of a company that was actively advertising Gluten Free despite gluten in the product, check out My Gluten Free Girlfriend’s post: Celiac Alert Sprouted Wheat in Athena Gluten Free Greek Yogurt Bars. Because of pressure from her and others in the Gluten Free Community, the gluten fee labeling is being changed. Yay for not lying to people!

Labels Can Be Misleading, Three Things to Look For:

When buying prepackaged products, you need to pay attention to three parts of the label; the Ingredients, the Allergy Information, and finally any sort of Gluten Free certification or the words GLUTEN FREE on the label.

1. The Ingredients:

Look for words that you recognize as real food, for example carrots, beets, potatoes or beef.  Make sure those food are gluten free. If you’re not sure, here’s a list of Gluten Free Foods, and here’s a list of the Other Names For Gluten. Occasionally, you’ll run into very vague words like:  “Natural Flavors”.  These can sometimes be from gluten containing sources, like barley. Some companies, like Kraft Foods, will list any allergens in brackets on their labels, like this:  Natural Flavors (wheat), some companies won’t.

2. The Allergy Information:

The allergy information lets you know if the product contains any allergens. If you want more information on the laws governing food allergy labeling check out this handy pamphlet from the USDA.

The following label is an example of a common gluten free labeling practice.
Notice the GLUTEN FREE in large letters? I sure did, when I was shopping, quickly, with a preschooler and a ten year old along for the trip, distracted, and trying to remember to finally pick up toilet paper. In fact GLUTEN FREE was the only thing I noticed about this label. I totally missed the Allergy information that states:
Made in a facility that may also process dairy, egg, tree nuts, WHEAT, peanuts, soybeans, fish and shellfish.
Not cool. This means that the manufacturers of this product can NOT guarantee that this product is gluten free because it could be contaminated by gluten in the factory. This means that it is NOT CELIAC SAFE. 

3. Gluten Free Information:

The example above says Gluten Free on the label. In this case it means that none of the ingredients contain gluten. It does not mean that they guarantee that there’s absolutely no gluten in the product or that the product is Celiac Safe.

Even better than Gluten Free on the label, is an endorsement from the Celiac Disease Foundation, the words, “Processed in a Gluten Free Facility”, or a product from a respected Gluten Free manufacturer like Bob’s Red Mill or Glutino. A good example is Gluten Free Bisquick, shown below:

gluten free bisquick label Follow Me on Pinterest

Look for these things: Gluten Free, Made in a Gluten Free Processing Facility and as a bonus, they sponsor the Celiac Disease Foundation

Final Thoughts:

If you have Celiac Disease or Non-Celiac Gluten Sensitivity, your Gluten Free product might not be safe for you to eat. To completely avoid gluten, stick with non-processed foods that are naturally gluten free. If you are buying  processed foods, (because, hey, they’re so much more convenient, and we don’t all have time or desire to make our soda crackers from scratch, right?) be sure to Check the labels, stick with respected brands, look for products that have been manufactured in gluten free facilities.

Are you new to a gluten free diet or just thinking of getting started? Check out my handy guide: Go Gluten Free in 8 Easy Steps