Thursday, September 25, 2014

GF Support Meeting

Gluten Free Support Group, formerly the Gluten Intolerance Group of Southwest Washington

October Meeting

Agenda:  Holiday Meal Planning and Recipes.  Taste gluten-free samples.  Take home our  menus and collections of recipes.

Date:  Saturday, October 11, 2014

Time:  10:00 am – 11:30 am

Location:  Public Safety Complex at the Clark County Fairgrounds, 505 NW 179th Street, Ridgefield.  ½ mile west of I-5, Exit 9.

Cost:  Free admission

For Information: Contact Maureen at 360-571-8998

Sunday, September 21, 2014

They Need Your Help!

If you would like to donate to a worthy cause, check out to see what great things they are doing and how you can help! They always need food! Thank you for your support!!
Please contact:
Teresa Valley 206-551-0429

Monday, September 15, 2014

October Meeting?

Please keep an eye open for information on our next
Gluten Free Support Meeting.
Thank you for your support!

Cultured Caveman Restaurant Recipe

Sardines haven't ever really been my thing... Until now!

We soaked them in coconut aminos, breaded in tapioca flour, and pan fried them! Soooooooo so good. Served with aioli and sauerkraut.

Seriously. Fish stick power pops

Sunday, September 14, 2014

Paleo Bread Recipe

Paleo Bread

  • 1 ½ cups blanched almond flour
  • 2 tablespoons coconut flour
  • ¼ cup golden flaxseed meal
  • ¼ teaspoon celtic sea salt
  • 1 ½ teaspoons baking soda
  • 5 eggs
  • ¼ cup coconut oil
  • 1 tablespoon raw honey (or pure maple syrup)
  • 1 tablespoon apple cider vinegar

  1. Place almond flour, coconut flour, flax, salt and baking soda in a food processor
  2. Pulse ingredients together
  3. Pulse in eggs, oil, honey and vinegar
  4. Pour batter into a greased 7.5″ x 3.5″ Magic Line Loaf Pan
  5. Bake at 350° for 30 minutes
  6. Cool and serve
-Just Eat Real Food

Saturday, September 13, 2014

Cross Contamination

Avoiding Cross-Contact & Cross-Contamination:

Cross-Contact is what happens when one food touches another food.
Cross-Contamination is what happens when a food touches a different surface that has food particles/residues remaining on it from a different food.

It is very important to avoid cross-contact/cross-contamination when someone has a food allergy. Even the smallest food particles, even when not visible, can send someone who is highly sensitive into anaphylactic shock and/or make them severely ill. So here are some tips and guidelines to follow to help make your food safe!

~ Be sure to wash all surfaces in the kitchen before you prep any allergen-free foods.

~ Don't use any of the same utensils/equipment for preparing or mixing allergen-free foods that you have used for non allergen-free foods without washing them first.

~ Make sure everyone washes their hands before handling food or eating the foods.

~ Be weary of bulk foods if the person with allergies is especially sensitive. You never know who has stuck their hands inside the bins and what they have touched.

In Restaurants:

~ Ask for the table to be cleaned before you are seated or bring your own sanitizing wipes to wipe it down yourself.

~ Ask for a menu that might cater to your specific food restrictions. Or ask about certain menu items you are interested in. I know there are several restaurants that offer a gluten-free menu now.

~ Make sure the cook/chef knows that your order is to be prepared for an individual with allergies so they can change gloves/wash hands and clean their equipment.

-The Wheat Free Princess Childrens Book

Friday, September 12, 2014

Paleo Diet Information

Paleo FAQ

Q: How did the Paleo Diet originate?

The Paleo Diet, also known as the Stone Age, Caveman, Ancestral and Hunter-Gatherer diet, is a modern interpretation of what our ancestors ate in Paleolithic times (during the stone age) as hunter-gatherers.  The paleolithic era is assumed to cover over 2.5 Million years.  The foods consisted mainly of meats, fish, vegetables, nuts and fruits. It limited or excluded sugar, grains, dairy products, legumes (beans), salt, sugar and processed oils. Processed foods, of course, were non-existent.
Researchers have found that our ancestors were lean, fit, in good health and not plagued with modern lifestyle diseases such as cancer, diabetes and heart disease.  Life expectancy was usually as good as the present day (as long as they were not  being eaten by predators, suffering from poor hygiene or contracting an infection!).
10,000 years or so ago we entered the Neolithic era and began eating a diet which was dominated by grains.  This was the genesis of agriculture and thus the types of food we ate began to change.  With the Industrial Revolution of the 18th Century and the advances in manufacturing and food science of the last 50 years mass-produced food based around grain, sugar and man-made substances became the norm. Unfortunately, bringing with it a corresponding deterioration in food quality as well as our health.

Q: What is the Paleo Diet in today’s world?

While some prescribe to the Paleo Diet based on eating the way our ancestors ate, others choose it for health, weight-loss, and/or because it’s just tasty and delicious food.  It’s nutrient-dense, real food that keeps you healthy.  The following list isn’t exhaustive but can be used as a base platform to ensure you make healthier food choices more often than not.
The Paleo Diet consists of eating:
  • Meats
  • Fish & Seafood
  • Eggs
  • Fruits
  • Vegetables
  • Nuts & Seeds
  • Healthy Fats
  • Grains (including wheat – even wholewheat, corn, rice, barley, rye, etc)
  • Dairy (including milk and milk products, such as cheese, yoghurt, etc)
  • Legumes (including beans, soy and peanuts)
  • Additional sugars added to foods
  • Processed Oils & Fats
  • Other Processed Foods (pretty much anything that comes in a box or a can and has more than a few ingredients!)
  • Alcohol

Q: Is there any evidence supporting the Paleo Diet?

There are many studies that support this modern take on the Paleolithic diet.  One study that was widely reported in the British Press in 2008, was the trial run by the Karolinska Institute in Sweden.[1]
Subjects were only allowed to eat fruit, vegetables, lean meat, fish, and nuts.  All beans, grains (wheat, rice), alcohol, sugar and juices were banned.  In just 3 weeks the subjects had lost an average of 5 pounds (2.3kg), waist circumference had reduced by 0.2 inches (0.5cm), a 5% decrease in lower blood pressure and had 72% lower levels of a blood clotting agent that could cause heart attacks and strokes.
Dr Per Wandell noted at the time, “Short-term intervention with a paleolithic diet in healthy volunteers showed some favourable effects on cardiovascular risk factors.”
Links to numerous other studies can be found on Dr. Loren Cordain’s site:
[1] Österdahl M, Kocturk T, Koochek A, Wändell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European Journal of Clinical Nutrition 2008

Q: While researching Paleo I keep hearing about the Primal diet, the Perfect Health Diet, GAPS, AIP, the Whole30, etc… What a
re they?

“Paleo” tends to be the word that is currently used to encompass a whole movement of eating only whole, real, nutrient dense foods and eschewing processed foods.  We’ve already detailed what Paleo is, so here’s a quick look at some of the other diets and protocols that are sometimes listed under the Paleo umbrella or are closely related.  As with all dietary changes we would advise seeking the advice of a suitable professional before embarking on any programme.
  • Primal – The Primal Diet is basically the Paleo Diet with the addition of whole-fat dairy and a few other exemptions.
  • Specific Paleo Protocols – These protocols are used to help combat different ailments.  They use the Paleo Diet as a base, but have modifications:
    • AIP – This refers to the Autoimmune Protocol, it is used to bring autoimmune conditions into remission.  It excludes nuts, seeds and nightshades (a sub-group of vegetables including ones such as tomatoes and potatoes) in addition to the normal exclusions in Paleo.
    • GAPS – The Gut and Psychology Syndrome diet aims to heal the gut to help with psychological problems such as autism and depression.  It’s a great one to follow even if you don’t have any psychological issues as it heals and seals the gut and, as we now know, many lifestyle diseases originate from a leaky gut.
    • Ketogenic / LCHF – This protocol is meant to put your body in ketosis (where you’re burning fat instead of carbs for energy) by eating low-carb and high-fat.
    • Low-FODMAPS – FODMAPS are dietary sugars that can be problematic for some resulting in things like Irritable Bowel Sydrome (IBS).  Avoiding them may help clear up those gut issues.
    • Low-Histamine – Histamines are chemicals produced during an allergic response, however, they can also be in some of the foods we eat.  Some people are more sensitive to histamine levels in their body and so have allergy-like symptoms when these build up.  These people may need to follow a low-histamine diet.
  • Popular Paleo Elimination Diets – There are a few popular Paleo elimination diets that are meant to help detox your body over a short period (21 – 30 days):
    • 21-Day Sugar Detox
    • Whole30
  • Paleo’s “Cousins” – These are a few diets that are very close to Paleo, but are not quite:
    • Specific Carbohydrate Diet (SCD)
    • The Perfect Health Diet (PHD)
    • Weston A. Price Foundation (WAPF)

Thursday, September 11, 2014

Pecan Pie Cookie Recipe

Pecan Pie Cookies - gluten-free, grain-free, dairy-free, egg-free, Vegan, Paleo. And they look soooo yummy.

For the filling:
1/3 cup dates, chopped
5 tablespoons maple syrup
1/4 cup coconut oil
1 tablespoon almond milk
1/4 teaspoon vanilla extract
1/8 teaspoon sea salt
1 1/2 cups pecans, chopped

For the cookie base:
2 1/4 cup blanched almond flour, gently packed
1/4 teaspoon sea salt
1/4 teaspoon baking soda
5 tablespoons coconut oil, at room temperature
3 tablespoons maple syrup
1-2 tablespoons almond milk
1 1/2 teaspoons vanilla extract

Kudos: Allergy Free Alaska

Wednesday, September 10, 2014

Gluten Free Support Meeting

Date:  Saturday, September 13, 2014   

Time:  10:00 am – 11:30 am.

Agenda:  Christina from Lingonberries Gluten Free Market will speak about gluten free flours and baking tips.  Meet others with years of gluten-free experience – many with celiac disease.

Location:  Public Safety Complex at the Clark County Fairgrounds, 505 NW 179th Street, Ridgefield.  ½ mile west of I-5, Exit 9.

Cost:  Free admission

For More Information: 
 Contact Catherine at 360-606-7359 or or Maureen at 360-571-8998

Simply Spiked Cider with Oven Baked Apple Crisps

3 cups apple cider
½ teaspoon whole cloves
¼ teaspoon cinnamon
¼ teaspoon orange extract
⅓ cup dark rum
cinnamon & turbinado sugar for rim garnish

Apple Chips
1 whole apple, thinly sliced

Combine apple cider, cloves, cinnamon and extract in a small sauce pan over medium heat. Bring to a gentle simmer for 10-15 minutes.
Strain out cloves, mix in rum and set aside.
In a small plate combine sugar and cinnamon.
Wet the rim of the serving glasses with some extra rum and dip into sugar mixture to coat the entire rim.
Pour cider into glasses and serve warm.

Apple Chips
Preheat oven to 225 degrees.
Place apple slices on a parchment lined baking sheet (slice the apple whole, do not core).
Sprinkle with cinnamon and nutmeg and bake for about 2 hours, flipping slices half way through. Watch carefully after 1 hour 30 minutes to make sure they don’t burn. You want to remove them when crispy, not burnt.
Use as garnish with cider or eat as a snack!

Recipe courtesy of:

Tuesday, September 9, 2014

Pumpkin Pie Smoothie

Aicacia Young, RD, LD
Serves 1
  • 1/2 cup canned or fresh pumpkin
  • 1 scoop vanilla protein powder
  • 1/2 of one frozen banana
  • 1/2 cup almond milk
  • 1 tsp vanilla extract (optional)
  • 1/4 tsp cinnamon (optional)
  • 1/8 tsp nutmeg (optional)
Combine all ingredients in a blender. Blend on high until banana is completely blended. Serve chilled.
This recipe is approved on The Myers Way.
-Amy Myers, MD

Sunday, September 7, 2014

9 Tips to Kick Sugar Cravings

1. Eat Raspberries
Raspberries help to balance blood sugars while healthfully satisfying the desire for something sweet.
2. Eat a Green Apple
Green apples are also good for balancing blood sugars, but are more tart than red apples, so they satisfy the desire for sweetness without getting your tongue too used to an overly sweet taste.
3. Get a Stevia Plant
Stevia leaf is wonderfully sweet and incredibly alkalizing for the blood pH balance.  Just a small leaf or two in your tea or smoothie will give you all the sweetness you need without negative impact.
4. Add Cinnamon
Cinnamon makes your tongue and brain feel like they got something sweet while balancing blood sugars.  Add cinnamon to smoothies, tea, coffee, berries, and other beverages and dishes to ward off sugar cravings throughout the day.
5. Drink water
For many people, there is a disconnect between the signals the body sends and what the mind interprets.  A craving for sugar is often a signal that the body is dehydrated.  Drink a glass of water and reevaluate.
6. Avoid Chemical Sweeteners
Chemical sweeteners such as Sweet ‘n Low, Splenda, and other sweet lab creations only make you crave sweets more.  Though the tongue thinks it got something sweet when you eat or drink something containing fake sweeteners, the brain knows it didn’t get what the body wanted, so the brain sends a signal that it wants what it wants.  So the desire for sugar gets stronger.  Ditch the “diet” drinks and items made with fake sugars.
7. Take a Walk
Sweet tooth cravings often kick in when the body has been still for too long.  Get up and take a walk – even if it’s just to the bathroom.  Getting the blood flowing and movement into the limbs will help your brain let go of its demand for sugar. Eat Something Sweet
8. Eat Something Sweet
Give yourself permission to eat a healthy unprocessed dish that contains natural sweetness from fruit, honey, coconut nectar (low on the Glycemic Index), maple syrup, or stevia leaf.  If you deny yourself something sweet for too long, you may go completely off the rails and devour an entire chocolate cake.  (Check out our cookbook or other posts on our blog for recipe ideas.)
9. Have (Good) Sex
The release of endorphins from a good romp in the hay will shift your body’s desire for something sweet.  And the positive impact on blood flow, lower cortisol levels, and mood balance will go much further than just nixing a sugar craving.
If you’re interested in a detox, cleanse, or nutrition consult to discuss how to find the right path to health for you specific body give us a call at (480) 525-1345. 

Saturday, September 6, 2014

Dressing Recipe

Fig Balsamic Vinaigrette
-gluten-free, grain-free, dairy-free

5 fresh figs, stems removed
6 tablespoons good quality balsamic vinegar
1 to 2 tablespoons Grade B maple syrup
1/2 teaspoon sea salt or Herbamare
1/2 cup extra virgin olive oil
freshly ground black pepper, to taste

Kudos: Nourishing Meals

Easy Crock Pot Potato Soup

1 30oz. bag of frozen diced hash browns
1 32 oz box of chicken broth
1 can of cream of chicken soup (10 oz)
1 pkg. cream cheese (8 oz, not fat free)
3 oz bacon bits
1 cup shredded cheddar cheese
salt and pepper to taste

Put the potatoes in the crockpot. Add in the chicken broth, cream of chicken soup and half of the bacon bits. Add a pinch of salt and pepper.
Cook on low for 8 hours or until potatoes are tender.
An hour before serving, cut the cream cheese into small cubes. Place the cubes in the crock pot. Mix a few times throughout the hour before serving.
Once the cream cheese is completely mixed in, it's ready to serve.
Top with cheddar cheese and some additional bacon bits

Wednesday, September 3, 2014

Help Needed

GIG of Portland is going to have a table at the Gluten-Free and Allergy-Free Food Fest put on by former Living Without (now Gluten-Free and More) magazine. I'll be there and would love to have some help. This is just happening right now, so no, I couldn't have given you more notice. So sorry! 

We'll just have a table with info, so nothing to do except answer questions, and hand out flyers and such to those who want them. AND the more volunteers, the fewer hours and more time to roam and listen to speakers.

Let me know ASAP b/c NAME BADGES SO YOU GET IN FREE need to be made and I need to forward your names to the organizers.

Sorry for the late notice. Up to my eyeballs in alligators (what a weird phrase!), and mothers-in-law in the hospital and step-sons breaking arms and going in for surgery. When it rains it pours! *8-| rolling eyes
Gluten Intolerance Group of Portland 
branch manager

Monday, September 1, 2014

September GF Support Meeting

 Date:  Saturday, September 13, 2014 
 Time:  10:00 am – 11:30 am.

Agenda:  Christina from Lingonberries Gluten Free Market will speak about gluten free flours and baking tips.  Meet others with years of gluten-free experience – many with celiac disease.

Location:  Public Safety Complex at the Clark County Fairgrounds, 505 NW 179th Street, Ridgefield.  ½ mile west of I-5, Exit 9.

Cost:  Free admission

For More Information: 
 Contact Catherine at 360-606-7359 or or Maureen at 360-571-8998