Eugene Gluten Intolerance Group
Meetings are held the 2nd Thursday of the month
Restaurants interested in developing Gluten-Free Menu items contact Michelle Graff 541-505-6869
If you are starting on a gluten-free diet and would like to have someone go with you to Market of Choice at Delta Oaks to show you where to find all the gluten-free food choices that are now available to you, please contact Jody to set a time to meet at the store, where you will have more time talk about all the great options. 541-543-4100
Delta Market of Choice is a big help to GIG-Eugene and our gluten-free community. Every aisle has gluten-free products, just look for purple gluten-free stickers on the shelf. If you need help finding something, ask for Jessica or Teresa on Sat or Sun, Ryun is the store manager and you can also ask Alena, Debbie, Jim or Ryun weekdays. Any cashier can put you in touch with someone that can help you.
MARCH 2014 NEWSLETTER
At our February meeting, Michelle Graf gave a very interesting Travel Tips presentation featuring her "magic hat" travel vest. Like a magician pulling rabbits out of her hat, Michelle produced a huge variety of stuff from her Scott's Travel Vest. The vest features 17 pockets and she managed to fill them all: water bottle, cell phone, ipod, ID and medical cards, prescriptions and, of course, Gluten Ease enzymes went into the small pockets. Larger pockets accommodated an iPad, maps and Toast It Bags for use in toasters that may be contaminated with gluten. In addition, a cell phone charger, AC-DC adaptor and disposable washcloths (European hotels typically do not supply them) went into the pockets. The vest also carried microfiber undies and sleep shirt which can be hand washed and quickly dried on her inflatable clothes hanger. Anyone living gluten-free most likely travels with their own food and there were nutrition bars tucked away in the vest as well. Believe it or not, this is just a partial listing. Michelle also recommended a small, flat money purse which can be worn around the neck, under clothes if necessary.
Our gluten-free travel guide gave us lots of tips for planning a trip as well. She Googled "gluten-free Paris" and other cities to see where the good GF restaurants are, focusing on those with reviews in the past year. She also read related blogs to really get a feel for these places. Then she looked for fun things to see and do near the places she wanted to eat. She found gluten free crepes in Paris and gluten free high tea in London and many delicious, safe meals during her trip.
You can check out ebooks from the library and download them onto an iPad which is much less cumbersome than carrying several books. And even if you don't want to get a European phone plan while traveling, bring your iPod for use as a hand-held computer to help navigate foreign cities, check train schedules, etc. Michelle recommends the Gluten-free Passport app, too.
With a "magic vest" and a well planned agenda you can have a fun and safe gluten-free vacation. Bon voyage!
Our first speaker will be Jessie from Elegant Elephant Baking Co. Elegant Elephant Baking Co. was founded in May of 2012 by Jessie Scarola in Eugene, OR. Jessie has been gluten-free since 2005…tired of a dismal selection of celiac friendly pastries and treats, Jessie took her highly praised homemade recipes into the Incubator kitchen of Hummingbird Wholesale-and from there, into the world!
Elegant Elephant Baking Co. specializes in gluten-free desserts and pastries. Gluten-free is all we do, and we aim to be the very best! We are able to accommodate all food allergies, without sacrificing taste and high quality ingredients. Currently we sell to over 30 wholesale accounts throughout Oregon, do a large amount of catering/ personal baking, and offer a weekly home delivery service called Bakery Boxes. Bakery Boxes takes the model of CSA and applies it to baked goods. We provide a varied box each week, filled with half savory and half sweet items that cannot be purchased anywhere else. Some of our most popular recipes from the Bakery Boxes include: Bagels, Hazelnut butter, cinnamon rolls, cupcakes, challah bread, Carrot Loaf, truffles, the list goes on.
Nicole Allen, Registered Dietitian, will be our second speaker. March is National Nutrition Month and Nicole will be encouraging us to explore new foods, flavors and “Enjoy the Taste of Eating Right.” Nicole was diagnosed with Celiac disease two years ago and is sharing the journey with us in converting favorite recipes to new gluten free versions as well as enticing our taste buds with fun gluten free flavors. Nicole’s presentation will have a unique spin as her specialty is working with USDA Child Nutrition Programs. Her presentation will be tied to several gluten free foods as we explore building a healthful gluten free plate. So get ready to move as children do and reinforce your knowledge about eating right.
EUGENE AREA GLUTEN FREE DINING CLUB
The Gluten Free Dining Club was founded in 2013, and provides its members an opportunity to socialize and share a meal safely with others, as well as to share information and experiences about living gluten free. The current members have adopted the following plan for 2014:
1. We will meet every other month.
2. One of the members will agree to plan the event for each of the get-togethers.
3. Examples of events could include a potluck dinner, brunch, or appetizers at the planner’s home, takeout at the planner’s home from a restaurant known to be reliable about preparing gluten free meals, dinner at a restaurant that meets the description, or hosting a preparation session (i.e. pizza or Chinese food).
If you are interested in being on the e-mail list for this group, please email Ruth Hollander at
CHEF TO PLATE - GLUTEN FREE RESTAURANT AWARENESS CAMPAIGN
The Gluten Intolerance Group’s annual gluten-free awareness campaign for restaurants will take place in May, National Celiac Awareness Month. Entering its 6th year, the Chef to Plate campaign has reached millions of people annually.
This awareness campaign was initiated by Cynthia Kupper, GIG’s Executive Director. The campaign started in 2009 with 143 restaurants and has grown significantly each year. In 2013, more than 1300 restaurants joined GIG’s efforts to help spread awareness of gluten-related disorders around the world. Chef to Plate was inaugurated in Turkey in 2010 and several restaurants in Istanbul have joined the campaign each year. Restaurants in Canada and Italy have also participated since then.
For the month of May, GIG asks participating restaurants to post educational materials (in the form of posters and table-tents, which are provided free of charge) in their establishments to help educate and promote awareness of gluten-related disorders. Restaurants do not need to go through a certification process in order to join the campaign.
12 COMMON NUTRIENT DEFICIENCIES IN THE GLUTEN FREE DIET
By Denise Reynolds RD
Celiac disease is an autoimmune disorder where consuming a protein called gluten causes damage to the small intestine. Left untreated, it can lead to nutrient deficiencies and other long-term health complications. More than 2 million Americans are undiagnosed and at risk.
Nutrient deficiencies due to celiac disease are largely due to malabsorption – when nutrients are unable to be absorbed into the bloodstream through the intestinal wall. This may be related to diarrhea as well as damage to and inflammation of the small intestine. Nutrient deficiencies could also be diet-related. Some newbies to a gluten free diet may not be planning meals appropriately and missing out on some very important vitamins and minerals.
The most common nutrient deficiencies experienced by celiac disease patients at diagnosis include the B Vitamins (B12, folate, thiamine, riboflavin and niacin) as well as the fat-soluble vitamins A, D, E, and K. Minerals at risk for deficiency include iron, zinc, copper, magnesium, and calcium. One is more likely to develop a nutritional deficiencies if they have a long delay before diagnosis (and therefore have been consuming gluten, contributing to damage.) Nutritional deficiencies are also related to the amount and location of damage in the small intestine and one’s own personal nutrient needs based on age, growth, etc.
Calcium: Calcium builds and maintains bones and teeth, aids in blood clotting, and is essential for nerve function and muscle contraction. Celiac patients are more likely to be deficient in calcium if they are also experiencing lactose intolerance (a common symptom related to intestinal damage) and are avoiding dairy products. The recommended intake for adults is between 1,000 and 1,300 mg per day. Nondairy sources of calcium include vegetables, such as Chinese cabbage, kale, and broccoli.
Folate: Folate works with vitamin B12 to make red and white blood cells and is needed for protein metabolism. Adults need 400 mcg per day. Consumer wheat products, such as pasta, are known for being fortified with folate due to its important role in preventing birth defects. However, those with celiac disease must find folate from other food sources. Spinach, liver, asparagus, and Brussels sprouts are among the foods with the highest levels of folate.
Iron: Iron is needed to produce red blood cells. It is also necessary for protection against damage to cell membranes and is essential for the immune system. Heme iron (which is best absorbed by the body) is found in animal foods such as red meats, fish and poultry. Non-heme sources include lentils and beans.
Magnesium: Magnesium is needed for normal muscle and nerve function and plays a role in a steady heart rhythm. Magnesium is found in green leafy vegetables, legumes, nuts and seeds.
Vitamin A: A is needed for vision, growth and maintenance of healthy tissue, and proper immune function. Vitamin A is found naturally in many foods such as some types of fish (such as salmon), green leafy vegetables, orange and yellow vegetables (carrots, squash), fruits (cantaloupe, apricots, mangoes) and in dairy products. Fortified (gluten free) cereals are also available.
Vitamin B6: B6 is needed for healthy brain neurotransmitters as well as energy production. Adults need between 1.3 and 1.7 mg per day. Vitamin B6 is found in fish, organ meats, potatoes and other starchy vegetables, and in non-citrus fruit.
Vitamin B12: B12 is used to produced red blood cells and DNA. It is also used in energy production and digestion. Vitamin B12 is found primarily in animal products such as fish, meat, eggs and poultry (liver and clams are the best sources). Some vegetarian food products may be fortified with B12.
Vitamin D: D helps maintain normal blood levels of calcium and phosphorus and is therefore important for bone health. Of course, one of the best sources of vitamin D is not through the diet, but through sun (UV light) exposure. Very few foods naturally have vitamin D, but fatty fish (salmon, tuna and mackerel) are the best sources. Dairy products in the United States are fortified with vitamin D. If you are experiencing lactose intolerance, you will be happy to know that most “alternative” milks (such as soy, rice and almond milks) are also fortified with D.
Vitamin E: E is an antioxidant, necessary for protecting cells from free radical damage. Vitamin E is found naturally in vegetable oils (sunflower and safflower oils especially) and in nuts and seeds (peanuts, hazelnuts, almonds, and sunflower seeds are best sources). Green vegetables such as spinach and broccoli also provide some E.
Vitamin K: K is necessary for normal blood clotting. Foods rich in Vitamin K include green leafy vegetables (kale, spinach, turnip and collard greens, and romaine lettuce) and cruciferous vegetables (Brussels sprouts, broccoli, cauliflower and cabbage).
Zinc: The mineral zinc is needed for more than 200 enzymatic reactions in the body including within the immune system and for brain function. The best sources of zinc include oysters, red meat, poultry, beans, nuts and dairy products. Gluten-free whole grains (such as quinoa) are also good sources.
Copper: Copper is needed for the normal functioning of enzymes responsible for normal growth and health. It is also important for maintaining healthy blood sugar levels. The best food sources of copper include seafood (oysters, lobsters and crab), kale, mushrooms, seeds (sesame, sunflower, pumpkin and flaxseeds), nuts (cashews, hazelnuts, brazil nuts, walnuts, pistachio, pecans and almonds), chickpeas, kidney beans, white beans, and dried fruit.
When diagnosed with celiac disease, it is essential to maintain a healthy gluten-free diet, well-planned to include all of the most essential vitamins and minerals for good health. However, keep in mind that you may need more of certain nutrients than another (who does not have celiac disease), so it is important to have routine health checkups and lab work done to ensure all your nutritional needs are being met with your current diet plan.
GIG OF PORTLAND’S 10TH ANNUAL GLUTEN-FREE FOOD FAIR
April 26, 2014
Open 11am to 3pm to the public
DoubleTree by Hilton at Lloyd Center in the Exhibit Hall
Room for ninety 100% gluten-free vendors
We are expecting 2,000 attendees this year!
THE “GLUTEN-FREE” BOOM ON NPR
“Gluten-free” is everywhere now. On banners and signs and food labels all over. As if we are all gluten intolerant, or could all be saved by a gluten-free diet. The claims are huge. Save your weight, your heart, your mind, your life. They put a lot off-limits. Wheat and rye and barley and couscous. Most beer and hot dogs, bouillon, soy sauce, baked beans, ice cream, ketchup, vodka. Is it worth it? For some, definitely. For most – that’s another question. This hour On Point: we’re talking about the “gluten-free” boom – the science, the hope, the hype, and what it’s all about. Link to listen is above.
DAIRY FREE CHOCOLATE WHIPPED CREAM
This tastes just like the real thing! You won’t taste any coconut in this tasty, finger-licking frosting - just pure chocolate goodness.
2 cans full fat coconut milk, refrigerated
1 tsp vanilla
¼-½ cup agave or icing sugar
½ cup cocoa, sifted
1. Refrigerate the cans of coconut milk for at least 2 days.
2. Chill your bowl and beaters for at least 30 minutes. Open the cans and carefully scoop out the solid coconut milk into a bowl (reserve liquid).
3. On low speed, mix up coconut milk solids, then slowly add vanilla and sugar (sweeten to taste). Then beat on high for 1 minute. Turn off and add cocoa, slowly blend until combined, then whip on high for another minute. If cream is too thick add some of the reserved coconut milk liquid.
RUSTIC IRISH POTATO AND CABBAGE SOUP
Traditional Irish recipes include smoky bacon (and often, cream) in a soup like this. We decided to slice up some spicy buffalo sausage and toss in a gluten-free lager instead. But if you're a bacon and cream lover, by all means- add some uncured apple-smoked bacon and organic moo-cow cream.
2 tablespoons olive oil
1 large onion, peeled and cut into chunks
4 cloves garlic, chopped
1 1-pound head of green cabbage, cored and sliced thin
4 medium gold or white potatoes, peeled and cut into cubes
2 large carrots, peeled and chopped
4 sausages or brats (we used spicy buffalo sausage)
4 cups light gluten-free broth
1 cup of gluten-free lager or ale- optional
1/2 teaspoon caraway seeds- crush them if you like
2 tablespoons chopped fresh parsley
Sea salt and fresh ground pepper, to taste
1 tablespoon apple cider vinegar
1 pinch raw sugar
Heat the olive oil in a large soup pot over medium-high heat and add the onion; stir for five minutes or so. Add the garlic and cabbage and stir together; cook until the cabbage has wilted. Add the potatoes, carrots and sausages. Stir. Season with caraway, parsley, sea salt and fresh ground pepper.
Pour in the broth and gluten-free beer; stir together. Cover and bring to a high simmer; then lower the heat a bit and simmer until the vegetables are fork tender- about 45 minutes.
At this point I like to add a touch of cider vinegar and a pinch of raw sugar to liven things up. As always, taste the soup and season to keep your own palate happy.
Serve piping hot with a warm loaf of Irish Soda Bread.
GLUTEN-FREE IRISH SODA BREAD
This tender loaf is best eaten warm from the oven with a bowl of stick-to-your ribs Irish soup. Leftovers can be grilled in a drizzle of olive oil or your favorite buttery spread. I do the American half-Jewish east European thing and add caraway and currants -or gasp!- even raisins to my soda bread. But if this offends your Irish soda bread sensibility, Darlin', by all means omit. Recipes aren't written in stone, after all. And bread should make you happy.
1 cup sorghum flour, certified GF oat flour, or white rice flour
1/2 cup sweet sorghum flour
1/2 cup tapioca or potato starch
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon sea salt
1/3 cup organic light brown sugar
2 teaspoons xanthan gum
3/4 up to 1 cup buttermilk or plain non-dairy milk with 1 teaspoon lemon juice
2 large free-range organic eggs- or Ener-G Egg Replacer mixed for 2 eggs
4 tablespoons light olive oil
1 tablespoon honey, raw organic agave, or molasses
1 to 3 teaspoons caraway seeds, to taste
2/3 cup currants or raisins- if you like
Preheat oven to 375ºF. Lightly oil an 8-inch round cake pan and dust it with cornmeal.
Whisk the dry ingredients together in a large mixing bowl.
Whisk the wet ingredients together in a separate bowl- start with 3/4 cup liquid at first.
Make a well in the center of the dry ingredients. Start with 3/4 cup buttermilk/non-dairy milk and slowly pour the wet into the dry ingredients, gently mixing as you go [I use a soft silicone or rubber spatula to do this]. If you need a little more rice milk to moisten the dough, add a tablespoon at a time and stir in.
When the dough is evenly moist, add the caraway and raisins. Stir only briefly to mix them in.
Scrape and spoon out the dough into the prepared cake pan; and using moist or rice-floured palms, flatten and shape the dough into a rounded loaf. Sprinkle with a very light dusting of cornmeal or rice flour.
Using a dry sharp knife, slice a criss-cross into the dough (not too deep!) to discourage the mischievous fairies from messing with your humble loaf of bread.
Place the pan into the center of a preheated oven. Bake for about 30 minutes, until the loaf is golden and crusty and sounds hollow when thumped. Insert a wooden toothpick into the center to test for doneness.
Cool on a wire rack for ten minutes; and turn the loaf out of the pan to cool to room temperature - although it's best warm and tender from the oven, I think, even if it tends to crumble a bit. Serves 8.
Yields one loaf of bread.
April 10 Ellen Syverson Nutritional Therapy Practitioner
May 8 Byron Leftwich LAC Imperial Herbal Clinic
Sept 12 John Russell Ayurvedic Counselor