Thursday, May 1, 2014

May is Celiac Disease Awareness Month!

 
Gluten-free Scallop Scampi -- find my recipe in the Winter/Holiday 2012 back issue of Delight Gluten-free Magazine.

May is Celiac Disease awareness month! After being gluten-free for 5 years now, my life and health have completely changed for the better. I went 20 years before getting a diagnosis of gluten intolerance or Celiac. Since doctors started me on an elimination diet rather than testing me with a biopsy first, (you need to be actively eating gluten in order to have a positive result) it means now that I'm needing to be gluten-free, there is no way I am painfully consuming gluten again in order to get a positive biopsy. They noted my symptoms were so extreme they were sure it was classic Celiac disease. One day, I will get a genetic test to be absolutely sure. 

According to Celiac facts from the National Foundation for Celiac Awareness, the average diagnosis time right now is 6 -10 years. That is 6 - 10 years too long so spreading awareness to cut down average time is important. 1 in 133 suffer from Celiac and it is estimated that 83% of Americans who have Celiac disease are undiagnosed or misdiagnosed with other conditions. Please share this to spread awareness this month if you can, or at least hug a Celiac near you. Just make sure there's no crumbs on you first! 

The only treatment for Celiac disease right now is a strict lifelong gluten-free diet. No wheat, barley, rye, or cross contaminated oats might seem restrictive to some, but for me it means a bountiful and healthful life again. It's not bad at all, even with my many other food allergies. A positive attitude really helps heal anything. For more information about Celiac disease, gluten intolerance, gluten sensitivity and managing food allergies, check out my resources page.


Thursday, April 24, 2014

12 delicious ways to eat Quinoa


"It's a kween-o!" Thank you, Bud-light commercial for your hilarious take on quinoa.

But sorry, you're wrong. It doesn't taste like a loofah or a dirty tree branch. It tastes amazing!!

And so my love affair with quinoa continues. And I want everyone to know what to do with this crazy little gluten-free grain so all can love it just as much. Pronounced keen-wah, not kween-o, the taste is not nearly as weird as the sound. It's downright yummy and surprisingly, super versatile. Not to mention it ranks as the king of protein among all the grains in the land (even though it's technically a seed....) Quinoa has a distinct nutty flavor and a texture that caters to picking up any sweetness or spice that is added to it; a perfect canvas for the kitchen beginner to the expert chef. Here are some great recipes from around the web, plus one of my own--Spanish Quinoa Stuffed Acorn Squash-- to help you get acquainted with the grain, or seed, of all grain/seeds.

  1. Make it -- from The Kitchn, How to cook fluffy, tasty quinoa.
  2. Bake it -- from The Healthy Apple, Quinoa Spinach Bake
  3. Health it -- from Gluten-free Goddess, Quinoa Taco Salad
  4. Cake it -- from Making Thyme for Health, "Best-ever chocolate quinoa cake"
  5. Crunch it -- from Giada de Laurentiis, Quinoa and herb crusted lamb
  6. Shake it -- from YumUniverse, Gluten-free Quinoa shake
  7. Stuff it -- see my Spanish Quinoa stuffed Acorn Squash recipe below.
  8. Mix it -- from Bon appetit, Cumin scented quinoa and black rice
  9. Sweet it -- from Coffee & Quinoa, Vanilla cardamom quinoa pudding
  10. Spice it -- from Family Fresh Cooking, Spicy sriracha chicken and quinoa bowl
  11. Wrap it -- from Queen of Quinoa, Veggie wraps with quinoa
  12. Roll it -- from Wholesome Cook, Quinoa sushi rolls


Spanish Quinoa Stuffed Acorn Squash




 Spanish Quinoa Stuffed Acorn Squash
Yields: 2 large servings, (plus leftover Spanish quinoa).
  • 2 cups dry quinoa
  • 1 and 1/2 cup water
  • 1 can diced tomatoes, in juice
  • 1 cup cooked black beans
  • 1/2 cup chopped red onion
  • 1/2 cup chopped spinach
  • 1 uncooked acorn squash, cut in half
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1/2 teaspoon white pepper
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • goat cheese for topping
  • optional: dash of cayenne pepper for added spice
  1.  Preheat the oven to 375 degrees.
  2. Place the two halves of cleaned (seeds removed) acorn squash upside down in a large baking dish and add about 1/2 inch of hot water to make a water bath. This helps it to cook evenly.
  3. Cover the dish with aluminum foil and roast the squash in the oven for 35-45 minutes or until insides are soft to the prick of a fork. Remove from oven and let rest.
  4. In the meantime, add dry quinoa, water, diced tomatoes and juice from the can, all spices and salt/pepper to a saucepan. 
  5. Bring to a boil, then cover and simmer for 15-20 minutes or until quinoa is fluffy and all liquid has been absorbed. (this is the Spanish quinoa). Add the black beans and red onion and mix well.
  6. Add the Spanish quinoa by the spoonful into the cooked acorn squash "bowl" for a yummy presentation. Top with chopped spinach and goat cheese to taste. Enjoy warm!

Wednesday, April 23, 2014

Sushi at Home


Sushi is one-hundred percent addictive in my book. So when I found out I was allergic to soy, fond times with friends and family at various sushi hot spots in town came to a screeching halt. Anyone allergic to soy will probably feel the same. Sushi and Chinese foods ordered out are a major risk. However, that doesn't mean they can't be recreated in the safety of home. Sushi rice and sushi nori (seaweed wrap) is easy to come by in most grocery stores today. 

What really puts a soy-free sushi party over the top is coconut aminos, which is similar to soy sauce and is made from the rich sap of coconut and mineral rich sea salt. And adding sriracha or chili garlic sauces for dipping add just the right amount of kick. I prefer my sushi with smoked salmon, but other types of sushi grade fish can be used instead. However, if you have Celiac disease or gluten intolerance like me, steer clear of the imitation wasabi by all means! It usually contains wheat as a filler. Rejoice for safe sushi at home!




Easy Smoked Salmon and Veggie Sushi

What you'll need:
  • 1 package sushi nori (seaweed sheets)
  • 1 and 1/2 cups of prepared sushi rice (boil 1.5 cups of sushi rice with 2 cups water, reduce to simmer for 20 minutes, remove from heat). 
  • thinly sliced cucumber
  • cubed avocado
  • sliced asparagus
  • 1 package smoked salmon
  • Other optional fillings: diced mango, cream cheese, orange bell pepper or whichever fresh veggies are on hand. 
  • coconut aminos for dipping
  1. Add enough warm sushi rice to form a thin, even layer onto one sushi nori (seaweed sheet).
  2. Assemble smoked salmon, cucumber slices, avocado, and optional cream cheese into the very middle of the sheet that is to be rolled up. 
  3. Carefully roll the assembled sheet starting at one end, either by hand or using a bamboo sushi roller.
  4. Make sure the sushi roll is tight, but not too tight that it breaks the seaweed wrap. 
  5. Slice the roll into bite sized pieces, dip into a favorite sauce and enjoy right away! 

Tuesday, April 22, 2014

Welcome friends





Welcome to all new and old friends!

The blog formerly known as Sprinkles & Allergies is now the brand spanking new Gluten-free Home. I'm excited to make the debut on blogspot and ready for a fresh start! For those who are new readers, it's nice to meet you! This site is all about everyday living free of gluten and multiple food allergies such as soy, peanuts, and some legumes. I'm a severely food allergic and gluten intolerant girl you see. I'm a freelance magazine writer, student of nutrition, obsessive foodie, (very) amateur wine and zombie enthusiast, and self-proclaimed science nerd. And for old and good friends, I hope you enjoy the new look and feel of the site. 

There's a new URL which is www.gfreehome.blogspot.com, be sure to bookmark it or use the subscribe button on the right panel. The old site at www.sprinklesandallergies.com will be expiring in two short weeks. My new email contact is glutenfreehome1@gmail.com and please feel free to use that liberally! I love hearing from each and every reader or person that has randomly stumbled on me here. So without further ado, goodbye old, hello new.

Friday, March 14, 2014

Yoga Renewal

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As of today, I've made the decision the get back into daily yoga. Since I practiced gymnastics for most of my childhood, I took an interest in yoga to increase my flexibility even further.  But I quickly found that it has far more benefits than just learning how to become a human pretzel.  Aside from fixing my posture (I have a bad and lasting back injury from gymnastics), I feel much more grounded, present and calm after a session which helps immensely with occasional food allergy anxiety.  While recovering from severe reactions, I used root myself in a downward dog pose to calm myself. That moment when you're slowly sinking into the mat and you can almost feel the earth move as it ticks around the sun...indescribable healing.  I am more than ready to return to it.


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-my morning meditation in child's pose-


Here are a few good links for beginners to yoga:




  1. 5 types of Yoga to try now

  2. 3 Yoga Poses to Help Anxiety

  3. 5 Common Yoga Mistakes Beginners Make

  4. 8 Yoga Poses for Better Digestion


What kind of yoga do you practice?


What are your favorite poses, tips and yoga tricks?

Tuesday, March 11, 2014

Best Gluten-free Soups on the Go

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I'm a college student, which means time can be hectic.  Traveling to and from campus while having rushed lunches between classes requires some real food planning.  I can't exactly find safe food options easily in the cafeteria since I need to avoid gluten, soy, peanuts, and other foods.  I've learned to love the versatility of ready to serve soups that can be eaten at room temperature or heated. These options offer a good variety of flavors and provide a range of dietary options such as vegan, vegetarian, meat, and dairy-free. They'd be perfect for bringing along on a fun filled road trip (tried and tested method by me)! Here are my top picks for gluten-free and soy-free on-the-go soup options. Lunch tip: Pair these with a prepacked fresh green salad for a healthy boost!



  1. Gluten-free Cafe's Chicken Noodle Soup
  2. Dr. McDougall's Black Bean Soup (vegetarian, vegan) -- my favorite*
  3. Imagine's Creamy Organic Potato Leek Soup (vegetarian, vegan)
  4. Pacific's Organic Roasted Red Pepper and Tomato Bisque (vegetarian, contains dairy)

Monday, March 10, 2014

Strawberry Banana Vanilla Protein Smoothie (dairy-free, vegan)

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A bright pink smoothie will always be appealing to me.  Something about such a bubble-gum looking shade mixed with the fragrance of fresh fruit is just so enticing, especially in the last weeks (hopefully) of cold winter weather.  My favorite vanilla brown rice protein powder, which is gluten-free and allergen-free, alongside strawberries and bananas is an extra boost for getting the day started.  A much welcomed heat wave of 40 degree weather is on the agenda this week, so here's to the coming glimpses of spring and more fruity healthful smoothies galore!

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Strawberry Banana Vanilla Protein Smoothie (dairy free, vegan)

  1. Combine all ingredients in a high speed blender and process until smooth.
  2. Serve cold and dream of spring and summer sunshine!


Wednesday, February 12, 2014

Simple Green Boost Smoothie

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Sometimes I get slightly too complacent in being careful with my food allergies and end up taking some chances that I know I should not. Usually right afterwards though, I relearn the lesson that nothing should come before health, especially not shortcuts and convenience. Today I'm back on the right track in healing and treating my body to fresh wholesome nutrients with a quick morning smoothie to kick start my day. The simplicity of three main ingredients and the vibrant green goodness they provide gives a burst of springtime to this otherwise bleak winter we've been having. Getting into the green smoothie habit is something I recommend for everyone suffering from the cold-season blues, and everyone else too for that matter!

Simple Green Boost Smoothie

Yields 1 serving

  • 1/2 large cucumber, peeled (peeling may reduce pesticide intake if conventional cucumber)
  • 1 cup baby spinach leaves
  • 1/3 cup curly kale leaves (small handful)
  • 1 cup almond milk (or other non-dairy milk)
  • Optional: squeeze of fresh lemon juice and ice cubes

  1. Place all ingredients in a high speed blender and process until smooth.
  2. Drink it as soon as possible for the most nutrients.

Saturday, February 8, 2014

Stuffed Roasted Portobellos with Goat Cheese and Greens

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I have my dad to thank for awakening my love of mushrooms. When I was a child, his stories of wild mushroom hunting while he prepared Michigan morels in wine and cream sauce (divine) made me interested in trying different varieties as an adult. Portobello mushrooms have quickly become one of my favorites, not just because of their rich taste and meaty texture but because they're loaded with essential vitamins, fiber, and are a great source of potassium. I also find it fascinating that many varieties of mushrooms have anti-cancer properties due to their high phytochemical content which may help safeguard cells in the body from disease.

Recently my fiance brought home three huge portobello mushroom caps from the market (he had his own plans for them apparently, oops) which I quickly commandeered and turned into a goat-cheese stuffed delight. With the addition of fresh spinach and basil, the dish packed both indulgence and health into one vegetarian plate. The best part? It was an absolute breeze to make; no fuss, no chopping required and naturally gluten-free.

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Stuffed Roasted Portobello Mushrooms with Goat Cheese and Greens

  • 3 or 4 large Portobello mushroom caps
  • goat cheese to taste
  • 1 cup fresh baby spinach
  • 1/4 cup fresh basil
  • Salt and Pepper to taste
  • 2 tablespoons olive oil
  1. Preheat the oven to 425 degrees F.
  2. Remove the inner flaps/gils and stems from the mushroom caps and discard, (or save the stems for other recipes).
  3. Drizzle caps with olive oil on both sides, salt and pepper each side and set stem side up on a baking sheet or dish.
  4. Sprinkle desired amount of goat cheese, spinach, and basil on top of each mushroom cap and lightly drizzle with olive oil again (optional).
  5. Roast in the oven for 15-20 minutes or until the mushrooms are cooked and the goat cheese is melted. Serve hot or at room temperature. Optional: after removing from oven, add additional basil for a burst of fresh bold flavor.

Thursday, January 30, 2014

Healthy Triple Chocolate Dream Shake (Gluten-free)

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Some of us with multiple food allergies and intolerance can face an uphill battle on maintaining a healthy weight. Let's face it, it can really happen to anyone. Those of us who are underweight can feel a little overwhelmed while being constantly surrounded by weight loss advertisements, and those with a few extra pounds can feel equally pressured by the media to be thin.

With restricted food allergic diets however, it can see like a lot of extra planning to keep a balanced weight. Luckily, it doesn't have to be as complicated as it might seem. Supplementing with a delicious protein packed smoothie or shake can make it fun and easy. Since the start of the year, I've made some great progress on my goal of adding a few pounds of healthy weight by adding shakes between meals (not cutting down on any meals). This adds extra calories, healthy fats, calcium, and more plant proteins that I might not have consumed otherwise.

If someone is on the road to losing a few pounds, they may consider replacing a regular large lunch with a protein packed shake that will fill them up and help keep them feeling full until later in the day.

This amazing shake I've been making and guzzling everyday this week seriously tastes like a decadent bite of chocolate cake--minus the unhealthy ingredients! I just had to give it a name worthy of its yummy goodness-- triple chocolate dream shake. It uses some of my favorite gluten-free products (that also happen to be soy-free) including LaraBar Chocolate Chip Cookie Dough fruit and nut bar, brown rice chocolate protein powder, and Almond Breeze unsweetened chocolate almond milk. Oooh chocolate dream, you're making me melt!

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Healthy Triple Chocolate Dream Shake (Gluten-free)

Yield: 1 large shake, or 2 smaller shakes.


  1. Add all ingredients to a high speed blender (I use Vitamix) and blend on high until a smooth consistency is achieved. (*Note: If a thinner consistency is desired, add additional ice or non-dairy milk).
  2. Serve cold.
  3. **For a regular treat with less protein, omit the added protein powder.

Wednesday, January 29, 2014

Spicy Roasted Chickpeas (Vegan, Gluten-free, Soy-free)

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Chickpeas are a protein powerhouse and full of the healthy fats that our body needs. According to USDA nutrition facts, one cup of cooked chickpeas contains around 15 grams of protein and a huge amount of fiber (12 grams) which in my opinion is extra important for us gluten-free folk to make sure we get enough of.  Since I've been eating less meat this year, I've been rotating between a few types of legumes that my body isn't allergic to, which luckily includes these gems. I love the slightly nutty texture of chickpeas and their earthy taste that is the perfect canvas for building bold flavors on. My take on spicy, crunchy roasted chickpeas has a Cajun flair that really heats up snack time in the freezing dead of winter. (Literally, I'm not joking, everything around here is dead and cold right now and the low temperatures have been insane....lows of -15 degrees F and -35 degree F wind chills are just not acceptable!) It's so hard to be very busy and try to hibernate through the harshest of northern winters at the same time. Cheers to hot and spicy allergy-free and vegan snacks to help strike a balance, and hopefully cheers to more above zero temperatures!

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Spicy Roasted Chickpeas (Vegan, Gluten-free, Soy-free)

  • 1 can chickpeas or garbanzo beans, drained
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne pepper
  • Optional: red pepper flakes for added heat
  1. Preheat oven to 400 degrees F.
  2. Rinse chickpeas and dry thoroughly. Spread evenly on a baking sheet.
  3. Drizzle with olive oil, dust evenly with spices and gently toss to ensure even coverage.
  4. Roast in the oven for 35 - 45 minutes (check at 30 minutes) until chickpeas are crispy and golden brown.



Sunday, January 5, 2014

2014 New Year, Fresh Start

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Happy New Year!

For me, 2013 was the year of growth and challenges. I made the decision to pursue my passion for nutrition through graduate school which was an entire gear switch from my undergraduate studies. It was challenging to become a scientist after political and linguistic focus and I admit I was not fully prepared for the onslaught of organic and biochemistry. But it remains one of the best choices I have made for myself and I'm proud of what I accomplished in one year's passing. I've learned a vast amount, and I simply cannot put a price on that.

With the turn of the new year, I carefully sculpted out my new goals and aspirations which erupted in a buzzing excitement and personal drive that I suspect will not wane anytime soon. One of my biggest changes implemented is to get back to the very basics of a healthy lifestyle. After some bouts with systemic inflammation, psoriasis, and regularly consuming too many processed foods, I knew I was drifting a substantial distance from my personal ideals about food and nutrition. This year, I've begun a healing, anti-inflammatory plant based diet that has already done wonders for my small spots of psoriasis (they've all but disappeared after not budging for a few weeks). My overall health plan, in five points:



  • More vegan dishes, mainly plant based diet
  • Little, to no meat and dairy, moderate fish intake.
  • Very limited processed food products and refined sugar
  • Weekly Yoga, meditation, and positive affirmations
  • No alcohol consumption, save special occasions

I've been in the kitchen doing some mad-science (cooking and making massive messes) and am excited to share my new approach to whole nutritious plant foods with all of you. Additionally, I've received many kind emails and comments regarding the blog that have really reignited the spark for fresh new content. I want to thank each and every one of you for the support and love you have shown me--I appreciate you all very much and thank you for your patience on the downtime during my studies. An inspiring quote I came across that I find potent and vital to remember this year: "Never be ashamed of a scar. It simply means you were stronger than whatever tried to hurt you." - Unknown. Remember that only you have the power to make your year the year you wish it to be. With love and health, I wish you a happy and extraordinary 2014.