Strawberries - in season for spring - are the perfect partner for my Dairy Free Lemon Ice Cream!
Even though there's still a chill in the air, the sunny skies and warmer temps of spring can't help but bring chilled bowls filled with frozen treats to mind!
Of course, I want a recipe that comes together in a snap with a few simple, affordable ingredients. I know you do, too!
My dairy-free ice cream fits the bill, but that's not all...
This recipe is versatile enough to become our warm weather "go to" dessert - no oven required!
So, this week, I'm sharing with you my recipe for Dairy Free Lemon Ice Cream along with several variations I've made!
And I have so many more in mind... The possibilities for this simple ice cream seem nearly endless, and that's precisely the idea!
I'm excited for you to take this recipe, check out my variations, try one (or more!) of them, then make your own custom flavors of rich, creamy dairy-free ice cream to keep you cool all spring and summer long!
Perfect Chicago weather for the GFAF Expo!
The GFAF Expo in Chicago: A HUGE Success!
Last weekend’s Gluten Free Allergen Free Expo in Chicago was remarkable! Thousands of attendees turned out to try products from top vendors; to hear expert speakers dish out tips and insight on gluten free allergen free living; and to attend cooking classes with top gluten free chefs!
Jen Cafferty, of Gluten Free Life with Jen and founder of the Expo, celebrated the event’s 5th year in Chicago where, once again, she and her outstanding team of volunteers successfully orchestrated a flawless event.
Bringing together so many individuals with similar food and health challenges creates an energy you simply cannot match through the internet. I'm excited for the Dallas event in September and the plans Jen has to expand into other cities throughout the U.S. so even more of us can share in these great experiences and learn. And the face-to-face connections? For me, they're priceless!
The GFAF Expo: A Place to Connect
Chatting with attendees about managing food allergies, gluten free living, and nutrition was a welcome opportunity to connect with others living gluten free just like I do. And of course, I had a blast presenting on the public stage and sharing as much useful information as I could pack into a single hour!
Talking about Weight Loss on a GFAF Diet
Matching faces with names of several gluten free food bloggers I’ve “known” for some time and meeting new foodie friends were icing on the gluten free cake! Here are a few connections I made that you may be interested in knowing, too!
Although I’ve spoken to and exchanged email with Andrea of Rockin’ the Healthy Life, we had never met face to face until Saturday. I only had to walk up to her and say a few words... The Southern accent tipped her off. We have many more giggle-filled conversations ahead of us!
Kim, author of the website Welcoming Kitchen, stopped by our booth to introduce herself. I’m so happy she did! It was a pleasure to meet her and hear about her allergen-free vegan recipes and lifestyle. Kim even left me with a precious gift... a signed copy of her cookbook, Welcoming Kitchen, complete with 200 recipes that are free of the Big 8 food allergens, gluten free, and vegan. You can get your very own copy by clicking here. I cannot wait to dive into my copy and get cooking!
I treasure my signed copy of Kim's book, Welcoming Kitchen!
Heather of Gluten Free Cat, stopped me in the aisle to introduce herself. Both heading in different directions, we only had a moment to say hello. I was able to tell Heather how much I respect her for sharing her new clean eating path on her website. Get the details (and recipes!) about Heather’s raw foods journey by clicking here.
There are so many more talented food bloggers, speakers, and chefs that I met, not to mention the sea of attendees that stopped by to say “hello” or to ask a health or nutrition question. Every single one was so special!
One of my favorite visitors was a lovely subscriber who told me she enjoys my recipes and my YouTube videos and that her husband leaves the TV to watch with her... not for my cooking skills, but to hear my Southern accent!
Discussing food allergies and nutrition at GFAF Expo in Chicago.
I also had a chance to rub elbows with a Food Network Challenge gold medal winner- Kevin Molidor!
Gigi and Chef Kevin, Gold Medal winning Food Sculptor and co-founder of Prairie State Gluten Free Gourmet Foods.
That encounter led me to a line of new gluten free products I’m excited to tell you about... Prairie State Gluten Free Gourmet Foods.
Prairie State offers everything from gravy mix to taco seasoning to Alfredo sauce mix... and my personal favorite, Pineapple Chipotle Salsa! You really won’t believe this salsa seasoning until you try it. The flavor is bright, lively, and fresh!
For a kickin' good snack, Prairie State Pineapple Chipotle Salsa is IT!
Aside from the flavorful seasonings, the best part of discovering Prairie State products was meeting the creators, Kevin and Paul. They are food scientists and trained chefs, each with family members who have Celiac disease.
That is what led these food industry professionals to combine their decades of knowledge as food scientists and create an entire line of seasonings and spices that are gluten free. Many of their products are completely allergen free, too!
Meeting them and having the face-to-face opportunity to ask the food additive experts questions was such a treat!
My discussions with Kevin and Paul led to this post about food additives. Thanks, guys!
Food Additives: A Touchy Topic
The topic of food additives is a sensitive one. The word “additive”, when applied to food, conjures thoughts of toxic dyes and unnatural flavorings that may lead to severe health issues like liver damage or even cancer.
Additives in the foods we eat are so taboo, many of us feel a degree of shame if we stray from foods outside their natural state. However, the truth is, unless our diets only consist of foods like fresh fruits and vegetables; all natural meats; pure herbs and spices; pure grains, seeds, nuts, and oils; and natural sweeteners, there areadditives in the foods we eat.
All additives aren’t bad. For example, some, like salt, are non-toxic, natural, and even necessary to our good health (in moderation, of course).
Of course,you know I believe real food is best for our bodies. I know from personal experience this is key to healing the body through diet. I also know we are all unique individuals and in a different place on our journey to optimal health. This is especially true when it comes to the foods we eat.
Sometimes, though, it is simply not practical to prepare and eat whole, fresh foods. The truth is, every time we purchase pre-packaged foods or dine out in a restaurant, we are consuming food additives.
That’s why it helps to have a sound understandingof what those added ingredients on the nutrition label are and where they come from. That knowledge helps us make better decisions. Better decisions about what we put in our bodies can help us achieve our BEST health!
To help us move along the healthy path, let’s take a look at the main reasons food additives are used, then check out some common food additives and how they are derived.
Common Food Additives
A food additive, according to the Food and Drug Administration (FDA), is any ingredient that becomes a component of, or otherwise affects the characteristics of, a food.
Additives are used in the food industry for several reasons:
· To keep foods fresh and safe from spoilage
· To enhance the shelf-life of a food
· To enhance the nutritional value of a food
· To improve taste, appearance (usually the color), or texture of a food
There are countless ingredients added to foods we consume. The FDA maintains a database of over 3000 food additives. That includes everything from vanilla extract to artificial dyes like FD&C Yellow No. 6.
Here are a few additives that often show up on labels for common foods. Some of them have confusing chemical names most of us could use a little help understanding. These are also some of the additives I discussed with Chef Kevin and Chef Paul of Prairie Home Gluten Free Gourmet Foods.
Corn Syrup Solids
Corn syrup is a by-product of cornstarch production. When corn syrup is dried, a powder remains. If this powder is less than 10% water, it is referred to as corn syrup solids. It is used in dry products like coffee creamers, seasoning mixes, and dessert mixes to add sweetness.
Citric Acid
Citric acid occurs naturally in citrus fruits (limes, lemons, etc.), and is what gives them their sour flavor. That is why we sometimes see citric acid labeled “sour salts”. In the food industry, citric acid is used to add a tart note to foods or as a preservative. Most citric acid is manufactured by culturing a particular strain of the fungus Aspergillus niger. This fungus naturally occurs in soil and is the cause of black mold on certain fruits and vegetables. To produce citric acid, the Aspergillus culture is fed (and kept alive by) corn-derived sugar.
Some individuals are allergic to citric acid due to the mold or the corn-derivative used to feed the culture.
Symptoms of citric acid intolerance or allergy are gastrointestinal upset, abdominal pain and bloating, and ulcers in the mouth.
Silicon Dioxide (Silica)
Silicon dioxide naturally occurs in the earth’s crust as sand or quartz. Because it is in our soils, silicon dioxide makes its way into plants (like food crops) and water. Silica has been shown to increase calcium absorption and reduce the risk of osteoporosis in humans.
Some natural sources of silica are oranges, cherries, grapes, apples, celery, cucumbers, almonds, and peanuts.
As a food additive, silicon dioxide is added to powdered foods as an anti-caking agent, to keep dry foods like mixes and seasonings from sticking together.
Silicon dioxide is considered safe for human consumption as long as strict regulations are followed. For example, silica must be manufactured by particular means and the amount of silica used in a food must not exceed 2% of the weight of the product containing it.
As I pointed out in last week’s “A Side of Science” (“You Are Being Misled and You May Not Know It”), many products the FDA considers “Generally Recognized as Safe” (GRAS), have other applications outside the food industry. Silicon dioxide is example of such a product. The Environmental Protection Agency (EPA) recognizes it as a pesticide, especially on crops for human consumption and on stored grains. You can read the EPA’s report on silicon dioxide as a pesticide here.
Maltodextrin
Maltodextrin is a long carbohydrate molecule made from starch through a chemical reaction. In the US, the source of starch is corn, potato, or rice. Although several sources on the internet list wheat as a possible starch source for maltodextrin, the FDA only indicates corn, potato, and rice as possible sources for maltodextrin. You can read the GRAS report on maltodextrin here.
Maltodextrin is a white powder that may taste sweet, or have little flavor at all, depending on how it is prepared. In the food industry, it is added to dry products like salad dressing mixes, pudding mixes, and seasonings as a bulking agent or a thickener.
Disodium Phosphate
If you look up disodium phosphate, you will find it is a “sodium salt of phosphoric acid”. If you’re a chemist, that is all the explanation needed. The fact is, most of us are not chemists! We need (and want) a little more information about exactly what disodium phosphate is. Here’s a basic, yet more in-depth explanation.
Let’s start with how phosphoric acid is produced. This is accomplished through a series of reactions involving sulfuric acid and ground phosphate rock. The resulting product is a blend of phosphoric and sulfuric acids. Additional chemical processes are applied to that mixture, contaminants are removed and filtered, and what remains is roughly 75% food grade phosphoric acid.
To create disodium phosphate (or other sodium phosphates), this phosphoric acid is treated (another chemical reaction) with a sodium compound.
The end result, granular disodium phosphate, is used as a food additive to enhance a food’s texture, increase shelf life, or to keep a dry mixture uniform during storage. Like silicon dioxide, mentioned above, disodium phosphate is a common food additive with non-food uses, too. It is added to cleaning products, used as an ingredient in some pesticides, and as a corrosion inhibitor. Disodium phosphate has such a wide variety of uses in food and industry due to its ability to act as a chemical buffer. That means it helps stabilize the pH of a substance, keeping the acidity or alkalinity from fluctuating too much. Although it sounds pretty scary with all the chemical reactions involved to create disodium phosphate, not to mention all its industrial uses, the fact is phosphates are necessary for good health. In fact, medicinal chemists actually create phosphates to treat certain medical conditions.That's right! Phosphates (there are 7 varieties; disodium phosphate is one of those) are used in medicine to treat high calcium levels in the blood, low phosphorous levels, and calcium-based kidney stones. Phosphorous occurs naturally in animal-based foods (meat, milk, eggs, fish), nuts, and legumes) and is used in the body, along with calcium, to add structure and strength to our bones and teeth. Most people eating a traditional Western diet get more than enough phosphorous in their diet. Excess phosphates in the body are removed by the kidneys; however if unusually high levels of phosphorous accumulate in the body and exceed calcium levels, our bodies begin to consume the calcium stored in our bones. This can lead to brittle bones (osteoporosis). As with most things in food, moderation and balance are big pieces of the puzzle... with a little tweaking here and there! So... Looking at just these five examples, you can see how food additives range from naturally occurring ingredients to modified (sometimes highly) chemical substances with all sorts of uses. And there are thousands out there, all tested and regulated by the FDA. Nevertheless, it is ultimately up to each of us to make informed decisions regarding what we consume. We're responsible for the balance and moderation part!
That is why I research and provide information like this for you here - to help you make informed decisions about your health and the foods you eat. If there is ever a food additive you have a question about, just let me know.
As I stated earlier, I believe all-natural foods are always BEST, but I also know food additives are a reality when it comes to what we eat.
I also know we are each in a different place in our wellness journey. And that is OK... I am here to meet you where YOU are!
~g~
Now... Join me in the kitchen and try more of my gluten free recipes! Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!
My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!I work to provide you with the best unbiased, fact-based, research-backed, most useful source of information for your gluten free diet I can. I want to help because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.
Don't forget! To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles like this one you can click here to SIGN UP for my FREE E-LETTER! Tuesday, I'll serve up another gluten free spring treat for you! Don't miss out on these scrumptious seasonal dishes to add to your recipe file!
Thursday, it's another "A Side of Science" with information you can use right away to help you reach your health and wellness goals!
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I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!
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Don't Take My Word for It... Check My Sources!
Last week the web buzzed with Mylie Cyrus’ announcement about eating gluten free. Stories about popular personalities capture the public’s interest. It’s no surprise, really. There’s something mysterious and intriguing about the celebrity lifestyle.
It’s no different with our edible “super-stars”... A new, nutrient-dense gluten free food is exciting and we all want to learn more so we can begin devouring the delicious benefits!
That’s why, this week, I’m shining the nutrition spotlight on a curious character in the gluten free “grains” world... Amaranth!
I receive questions all the time about amaranth. People hear about it but many simply aren't quite sure how to enjoy these tiny "grains" of goodness as part of their gluten free diet.
Today, we’re changing that! I’ve got your answers for:
(1) Why you may want to eat amaranth.
(2) How to prepare amaranth and incorporate it into your gluten free diet.
If we’re looking for misinformation about foods we eat and about our health, the internet is THE place to go!
Just this week on Facebook, an article warning against harmful ingredients in everyday foods showed up on dozens of pages. That same article made its way to several food blogs and food-related websites. (I'm not linking any of the actual places to find the article here because I do not want to provide yet another link to the misinformation it contains. However, if you're curious you can Google "propylene glycol antifreeze food" and you're bound to find it.)
I spared a few minutes to find out about all the fuss.
Turns out, the “article” was actually a short slide show with paragraph-long captions and no sources provided. That caused me to raise an eyebrow, for good reason...
I immediately recognized some of the information as inaccurate.
For example, the claim “antifreeze is used... in food”. Pretty shocking, isn’t it??
What tipped me off was the substance referred to as “antifreeze”: Propylene glycol. Propylene glycol (PG) happens to be a substance I’m very familiar with. I used it often in my research at the National Center for Natural Products. Believe it or not, it provides a safe solvent when working with natural products that do not dissolve in water. We selected it over other pharmaceutical solvents because of its very low toxicity to humans and animals.
PG is not the highly toxic form ofantifreeze we put in our cars. That is ethylene glycol, which is a very different compound that can be deadly if ingested by humans or animals. This single word makes a VERY big difference!
That's how it happens. Important facts get twisted, confused and promoted. Our beloved internet's free access environment is ripe for this. Then we end up making what we think are good decisions based on bad information!So, how can we avoid being mislead? How can we determine if what we’re reading is accurate?
First, let’s take a look at how the “antifreeze in food” scare may have originated...
Few things capture the taste of spring like a crisp, light salad that's simple to prepare and bursting with flavor!
And this Spring week is a perfect one for my Naturally Gluten Free Apple Fennel Salad with Tarragon Vinaigrette... Sweet apple and mild, anise-flavored fennel tossed in a light herb vinaigrette make a tantalizing combination!
This dish is also a super-flexible time saver... You can make it a day in advance, so it's a perfect "take-along" dish! I even put it to the test for this year's Easter brunch. Saturday evening, I took about 15 minutes to put together this salad and then stored it in the fridge overnight. The next morning, off to Easter brunch I went with no worries of last-minute prep or cleanup!
My salad was SUCH a big hit with everyone I had to write the recipe down for four people and left with an empty serving bowl!
Everyone was so busy raving about the salad's flavor, I hardly had a chance to explain the OTHER great thing about my salad... By using fennel, I've made sure it also packs a powerful nutrition punch!
If you haven’t used fennel before in your cooking, this salad is the ideal introduction to this healthy veggie!
Fennel is a relative of carrots and dill. It is brimming with vitamin C, it's full of fiber, and it contains plant nutrients with anti-inflammatory and immune-boosting properties.
Of course, it's understandable if fennel hasn't made its way into your kitchen. That big veggie looks a little intimidating and the bulb is a bit tough. And, truth be told, unless someone shows you, those feathery fronds, long stalks, and that big bulb can be tricky to prepare. That's why I made this short video showing you exactly how to prep fennel and use it!
Food can make us feel good.
I’m not talking about heaping plates of favorite comfort foods like macaroni and cheese, crisp fried chicken, or grandma’s famous lasagna.
I’m talking about good mood foods.
That’s right... the right foods can put us in the right mood!
The “why” behind it all involves one of my favorite topics:
Neurotransmitters! You know, those little chemical messengers that originate in the brain and send signals through the brain and rest of the body so things run smoothly.
Not one of your favorite topics?! Hard to believe, but I assure you after you read these tasty nuggets of information on how you can improve your mood TODAY by eating certain foods, you may change your mind!
Nature provides everything needed for these colorful eggs!
Just like the gluten free recipes I create and share with you, I like to keep my decor simple, affordable, and fun, too!
For a naturally beautiful spring table, how about a bowl brimming with colorful, hollowed Easter eggs?!
This is one of my favorite ways to accent my dining table for our Easter meal, and because hollowed eggs last much longer than hard boiled eggs, you can keep them around to enjoy all month long!
Hollowed eggs are cool enough that you can even get the older kids involved with this fun project! My streamlined method for hollowing eggs works like a charm every time... and you'll seriously amaze the kids when you show them how to do it!!
Of course, these take a little more time than traditional hard boiled eggs. If you have a tight schedule, you may have to go the traditional route. BUT... Even if you do not hollow your eggs, check out the ideas I have for natural dyes! They can also be used on traditional hard-boiled eggs for your Easter egg hunt!
You can still amaze the kiddos, too! If you've never used "everyday foods" as natural dyes before, you're in for a real treat.
This Easter, why not forego the store-bought kit and give creating natural dyes a try?! Shopping the produce section - instead of the Easter aisle - for natural dyes can really get those creative juices flowing!
I love answering your health and nutrition questions when it comes to our gluten free diet!
Here's one question I get as often as any other these days:
"Is coconut oil is truly good for us and is it something we should consume to improve our health?"
It's true some sources suggest we keep coconut oil in the medicine cabinet as well as in the kitchen, with the recommendation to consume up to 4 Tablespoons each day!
Of course, I can’t tell you exactly what you should be eating individually. But, I can give you the research and the facts and the best ideas I know based on them. Then you can make an informed decision about what is best for your health. (This can be particularly helpful before you go spending a lot of money on something special that may not be worth it for your health... and coconut oil is expensive!)
Let’s take a look at exactly what coconut oil is, the fat it contains, and some of the more popular health claims floating around in the marketplace. Then let's take a look at what the science has to say about them.
With this information, I know you’ll be able to decide whether or not coconut oil is something you need (or want) to incorporate into your balanced diet.
Let's get started!
How about a 2-ingredient gluten free recipe so scrumptious you won't be able to resist?!
What if I told you it's super-simple to make and GOOD FOR YOU, too?
Sounds too good to be true, but I assure you, it's not.
My Gluten Free Avocado Fries have all this and more!
According to the National Institutes of Health’s Division of Allergy and Infectious Diseases, about 1 in 3 people believe they have a food allergy.
{food allergy ~ adverse immune response to a food, usually a food protien. Breaking out in hives after exposure to peanuts is an example of a food allergy.}
Suspecting you have a food allergy leads to a number of questions.
Long before considering how to replace an offending food in your diet, the question of which test is best for determining if your issue is a true food allergy or a food intolerance arises.
{food intolerance ~ adverse digestive system response to a food; not an immune response. Abdominal bloating after consuming milk is an example of a food intolerance (specifically, lactose intolerance).}
I am often asked which allergy test is the best, most accurate one to request from your doctor if a food allergy is suspected. In fact, so many of you have written to me with this question, I thought an article here would be useful for you.
The truth is, when it comes to food allergy testing, there is much uncertainty. Because no standard exists, a variety of tests may be administered before a diagnosis is made.
Even before your health care provider can determine which test is best for your unique situation, he or she must first identify the type of reaction occurring.
Understanding the different types of reactions associated with food allergies can help lead to a more timely, accurate diagnosis. This knowledge can also help us avoid wasting time and money on unnecessary testing.
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