By: Jacqueline Gomes, RDN, MBA
May 4th, 2018
May is Celiac Awareness Month and a terrific opportunity to show your support for those who suffer from the autoimmune disorder by advocating for further research, education, screening and treatment.
Gluten is found in a wide variety of foods such as breads and other baked goods, cereals, pastas, soups, prepared meats such as deli meats, hot dogs, burgers, imitation seafood, sauces, salad dressings, seasonings, snack foods, flavored coffees, candy, chocolate bars, and some supplements, medications and even lipstick.
The key to a successful shopping trip is to read ALL labels carefully every time you shop. Formulas and ingredients can change in items that you regularly purchase without notice from the manufacturer.
Many foods are gluten free if the words wheat, rye, barley, malt, oats and brewer’s yeast are NOT found on the food label. The current recommendation for products made with grains (such as breads, pastas, cookies, cakes and cracker) is the label also reads “gluten-free”.
Not sure if it’s gluten-free? Call the manufacturer and ask about their gluten testing methods and how they clean their facility equipment.
Gluten Free Shopping Tips:
- Know your Grains. Rice, corn, potato, quinoa, millet, and amaranth are just several ingredients that are acceptable in a gluten-free diet.
- Cook Often. Be aware of every ingredient you consume! If you do plan on dining out, review the menu online first and ask questions when necessary.
- Make Gluten Free Swaps. When baking, it is safe to use ingredients like chickpea or rice flours and tapioca or potato starch instead of baking powder. Use arrowroot to thicken gravy.
- Use Gluten Free products. Fortunately, there are plenty of gluten free ingredients, like pancake mix, pastas, cookies breads and cereals, available in our stores now! Speak to a store associate and our Eat Well Tags.
It is crucial that those with gluten sensitivity or celiac disease consume a sufficient amount of grains each day. Carbohydrates, vitamins and minerals are essential to the body’s metabolism and for disease prevention.
Gluten Free Apple Pancakes
Prep: 5 minutes
Cook time: 5-7 minutes
Makes approximately: 8 (5 inch) pancakes
- 1 cup Hodgson Mill Gluten Free Pancake and Waffle Mix
- 1/2 tsp Cinnamon optional
- 1/2 cup Milk divided (or 1/4 cup yogurt plus 3 tbsp milk)
- 1 Egg
- 1/2 tsp Vanilla
- 1/2 cup Apple Butter
- 1 tbsp ground flaxseed
- 4 tbsp Almond Butter
- 4 tsp Maple Syrup
- Measure dry ingredients into a medium sized bowl.
- Add apple butter, 1/4 cup of the milk, egg and vanilla, and mix well with a whisk or fork until no dry bits remain.
- Add 2 to 4 tablespoons more milk, one tablespoon at a time and mix until you have a thin batter for scooping or pouring.
- Spoon or pour batter onto greased pan or griddle over medium heat.
- Wait for bubbles to form near edges before flipping; check underneath for golden color before it gets burnt. (Do not press down on the pancake with spatula)
- Serve Warm.