KELOWNA CHAPTER CELIAC NEWS · 12/11/2009 · Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults by Connie Sarros – we have had this one for a couple of years now, it does

Page 1Nov. 2009 Kelowna Celiac Chapter of CCA

KELOWNA CHAPTER CELIAC NEWS

NOV. 2009 Serving the Shuswap, Okanagan and KootenaysOUR NEXT CELIAC MEETING

Will be at noon on Sunday, Nov. 8th, 2009 at the Lake Country[Winfield] Seniors Activity Centre, 9832 Bottom Lake Rd.===================================================We will be having a cooking demo starting at noon, then lunch about 1pm

please see page 8 for more details!Bring your potluck dishes, with recipes &/or sources, for everyone to try!We ask adults to each donate a toonie [$2} to help defray the hall rental costs!Unless otherwise indicated all meetings are potluck luncheons.

They are held the second Sunday of the months indicated!NOTE: We are trying to be ‘green’ so please bring your own dishesmugs and cutlery!********************************************************Another date to keep in mind is: Penticton Satellite date

Next one is on meeting will Tues. Nov. 10th at 1 pm! It will be held inmultipurpose room of the Penticton Health Centre.

**********************************************************CELIAC CHRISTMAS DINNER 2009

MUST BE PRE-PAID**-DATE SUNDAY Nov 29th @ REGULAR MEETING PLACE!Time: doors open at 12:00 noon, Christmas dinner about 1 pm]

COST: Children 5 and under free, Children 6 – 16 years - $7.00 Adults - $20.00Non members - $25.00 Limited to 60 people! Sign-up right away! Ann will takepayment at Nov meeting or send to our mailing address-on page 12!

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Kelowna Celiac Chapter Executive-

President Irene Thompson 832-7738 <[email protected]>

Vice–President& Helpline Eleanore Beattie 763-5649 [email protected]

Advertising Katrina Enoch, 546-3298 [email protected]

Past President Eric McIvor 766-4205 [email protected]

Treasurer Ann Paterson 763-6105 [email protected]

Secretary Rachel Richardson 832-8301 <[email protected]>

Membership Elaine Lowe 838-0283 <[email protected]

Editor & Helpline 763-7159 M. Marie [Loyst] Ablett UE [email protected]

**Hospitality Shae & Jason McCormick [email protected]

**Supplies Jodie Stevens [email protected] Info. & Penticton Satellite contacts; Bill Titheridge [email protected]

Dietitians; Penticton: 250 770 5507 **Note Maureen is retiring. We wish her well and thank her for all the help she has given to the many celiac over the years! Kelowna: Penny Lobdell [email protected] Mavis Molloy [email protected]

Vernon; Robyn Cawley robyn.cawley@ interiorhealth.ca **************************************************************************************

EVEN AN ASSISTED LIVING COMMUNITY THAT WELCOMES CELIACS

IN KELOWNA! “Gluten Free Diet is Available! Just a few suites left!!


PRESIDENT’S MESSAGE FOR NOVEMBER 2009

I hope that you have all had a chance to take in all the lovely fall colours that have popped up in thelast week. Mother Nature sure has been busy. On our trip to both Kamloops and Kelowna over the week-end I could not believe the beautiful array of colour that I was seeing.

HAPPY RETIRMENT MAUREENWe want to wish Maureen Green all the best as I understand you will be retiring from your job as

dietitian in Penticton. Maureen has been such a help to our Penticton Satellite group. We are all going tomiss you. We hope that you will stay in touch.

You will see later in the newsletter that we will be having a cooking demo before our lunch.Elana Westers will be making us some cookies to sample. Please look for the details in the newsletter. Thiswill be a real treat and I mean treat as we will get to sample the goodies.

I will also be bringing a new cookbook to the meeting for you to look at and purchase. It’s byJeanne Basye The Gluten Free Cookie Lady. I made some cookies today and they are great. I also love herflour mix the cookies were nice and soft and held together very well.

We will be planning our Christmas dinner at this meeting and anyone interested in coming isencouraged to sign up at this meeting as we are placing a limit of 60 for dinner.

I will look forward to seeing everyone on Nov. 8th for another great Pot Luck.Irene Thompson Kelowna Celiac Chapter President


Gluten Free Kids!This month I have chosen to put together a list of useful kid-related GF Books:

Kids with Celiac Disease, by Donna Korn – we purchased this one about a year ago and have found itinsightful (for parents.)

Eating Gluten-Free With Emily: A Story For Children With Celiac Disease by Bonnie J. Kruszka –we’ve read this book to Kate to help her understand more about CD (aimed at ages 3-6.) Ithas great illustrations.

Gluten-Free Friends: An Activity Book for Kids by Nancy Patin Falini – Based on several readerreviews this sounds like an excellent resource for parents to share with their children (ages 3-8). Becauseit’s an activity book it sounds like it appeals to kids.

The GF Kid: A Celiac Disease Survival Guide by Melissa London Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults by Connie Sarros – we have

had this one for a couple of years now, it does have some ‘kid-friendly’ recipes/ideas but have a look atit before you buy it because it is very similar to other GF cookbooks.

No More Cupcakes & Tummy Aches by Jax , Peters Lowell – this is one I have been meaning topurchase - the online reviews are very positive.

How I Eat Without Wheat by Karen Fine

If you know of a great book for kids and/or parents of kids with Celiac Disease please let meknow ~ Heather ([email protected])

Welcome to our 2 new volunteers for supplies [books, pamphletsbooks etc] and hospitality! Jodie Stevens will be looking after the suppliesand Shae and Jason McCormick will be making coffee etc!

--------------------------------------------

Meeting Dates for 2010 are:

Mar. 14, May 9, Sept.12 & Nov.14 Barbecue-June 13 & Xmas Nov.28

RUSS & HILDA SKINNER / Owner Operators

Large Selection of Gluten Free ProductsCentenoka Park Mall – 441, 360 Trans Canada Hwy.

Salmon Arm B.C. V1E 1B7Tel. (250) 833-0144 Fax (250) 833-0149


K.T.’s HERITAGE RESTAURANT3127 – 30 Ave, VERNON. B. C.

250-545-3228All of our pizzas are available on an 8” gluten free crust

Our gluten free pasta choices are: Lasagna, vegetarian lasagna,Spaghetti, fettuccini and penne and they are available with meat sauce, Alfredo sauce, marinarasauce, spicy tomato sauce, Rose sauce and Bombay sauce.

We also have gluten free chicken fingers and fries, burgers, desserts like applecinnamon pie and butter tarts.

Our children’s menu includes kid’s 6’ pizza, kid’s chicken fingers and kid’smacaroni and cheese.

For our adult customers we also carry a gluten free beer.We are located on 30 Ave [Main Street] next to the Royal Bank building

on highway 97 (32nd street) Takeout and delivery available!

Advertising opportunityWe email/ mail to over 220 members plus dietitians.

Our area includes Salmon Arm to US border to Alberta border to Hope!Our circulation includes all CCA chapters, as well, as National..

We accept ads on a first come basis.They must be received “print ready” by email, Our advertising Rates are:

Full page for $75, Half Page $40, Quarter Page $30,Business Card Size $15

Special Advertising Rates for prepaid:Prepay By March of the year and get the Nov. ad free!

We have four [4] newsletters a year.Meeting dates will be March, May, Sept. and Nov.,

Ads are needed mid month of the month before the meeting!Do you know of someone who would like to advertise in our celiac newsletter?

Let me know! [email protected]

===========================================================Meeting Dates for 2010 are:

Mar. 14, May 9, Sept.12 & Nov.14 Barbecue-June 13 & Xmas Nov.28


DISCLAIMER AND EXCLUSION OF LIABILITY:The contents of this publication provided in good faith for information purposes only and using the

most current information available subject to amendment, should not be used as a substitute for theadvice of a qualified health professional. The Professional Advisory Board of the Canadian CeliacAssociation (the “CCA”) has not reviewed this publication. Use of the information in this publication is atyour own risk. The CCA does not endorse any product referenced in this publication.To the fullest extent permitted by law, the CCA, its local Chapters and all persons involved in compilingthis publication disclaim any responsibility for, and make no representations or warranties regarding,the information provided in this publication. In no event will the CCA, its Chapters, or those personsinvolved in compiling this publication are liable for any damages of any kind resulting from the use of theinformation in this publication.Please review the CCA’s disclaimer policy on its website at http://www.celiac.ca/

Our next meeting is on Nov.8th, will be at held at the Lake Country[Winfield] Seniors Activity Centre, 9832 Bottom Lake Road.

Sign up for Christmas dinner.

CELIAC CHRISTMAS DINNER 2009 DATE SUNDAY Nov 29th @ REGULAR MEETING PLACE! Time: doors open at 12:00 noon, Christmas dinner about 1pm] COST: Children 5 and under free, Children 6 – 16 years - $7.00

Adults - $20.00 ALL MUST BE PRE-PAID**- Non members - $25.00 Limited to 60 people! Sign-up right away! Ann will take payment at Nov meeting or

send cheque to our mailing address-on page 11!

===========================================================


MEMBERSHIPWe welcome new member Stephanie M Burston, West Kelowna.The renewals have been: Diana Krauss, Coldstream, Sandra Deleurme, Kelowna; Joanne

Baldassi, Rossland; Dianna Williams, Oliver.Doreen Chubey of Princeton was recently deceased..

So we have 218 members (one being the Vernon Hospital and 2 being the dietitions).Membership Elaine Lowe 838-0283 <[email protected]==========================================================================

Supplies and booksJodie will be at the meeting with these supplies!Her contact infoJodie Stevens [email protected]

Meeting Dates for 2010 are:Mar. 14, May 9, Sept.12 & Nov.14 Barbecue-June 13 & Xmas Nov.28


IMPORTANT REMINDERSHi All,I have been able to confirm with both Health Canada and the manufacturer that theH1N1 Vaccine is Gluten-Free.We have already had a few inquiries and some misinformation in the media.Regards... Jim McCarthy Executive Director CCA www.celiac.ca E: [email protected]: 905-507-6208 x224 , Toll-free: 1-800-363-7296, Fax: 905-507-4673

==============================================================================

Remember to encourage you local stores to carry more Gluten Free products, so you can

shop at their store!====================================================================

COOKING DEMO ON Nov 8th

Please try to arrive by noon.Elana Westers would like to do a cooking demo at our next meeting.

She will do something simple that will not take long. We will not have lunch till 1 pm so wecan give Elana time to demo so everyone can watch. She will then cook the goodies andwe can all have a taste after lunch. She could then explain to us about her cooking andwhat she is doing. Thanks Irene for arranging this!+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Osteoporosis - Bone China Tea will be on Nov 4th 2-4 at the Capri.Tickets cost $20. Many Celiac develop this condition because their bodies havenot been absorbing the proper nutrients!+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

THE CELIAC CALENDAR IS HEREHey Chefs and Travellers—it’s time to Blast Off!

The Victoria chapter of the Canadian Celiac Association introduces “Victoria Invitesthe World!” December 2009 - December 2010 Recipe Calendar .

With its bright, glorious pictures and fabulous recipes, this all-new thirteen-monthcalendar comes to you to grace the wall of your kitchen or office just as wonderfully as the lastone did!

Introducing the international theme of our global village, each page is dedicated to thecuisine of a different country. Cost each $15 +$2 for mailing. Can be ordered on line or orderby call Sandra at 250 595-1466

***We will have one as a raffle prize at the Christmas dinner!==================================================================Another new Celiac cookbook is available. A sample copy will be a raffle prize at ourChristmas dinner! The author is a chef, Brent Stoesz. His book is called .Gluten Free ChefCooks What You Crave. He was at the last celiac conference. I did not find a web site for him.


About Celiac Disease (CD) Information compiled by Don Lyon. Written Nov. 2008The following is a report on his finding after being diagnosed.He thought members might like to share his thoughts! Marie

CD is an auto-immune condition which is triggered by eating gluten. Gluten occurs in wheat (and all itsvariations), barley and rye grains, and foodstuff prepared from them. Approximately 1% of the population is celiac,although only a small percentage of them have been diagnosed. CD is passed on genetically and is not contagious.There is a 10% to 12% likelihood of immediate family members also being celiac. A simple blood test called “anti-tissuetransglutaminase” is about 92% accurate, and after a positive blood test, a follow-up gastroscopic biopsy provides aconclusive diagnosis. CD tends to occur with younger people, but can occur at any age. In adults, it is often triggered bystress, childbirth or menopause. Three-quarters of these with CD are female. While it cannot be cured, it can becontrolled with an appropriate diet. If not controlled, several serious bodily conditions can follow.

Most of the food we eat is absorbed in the small intestine, through the intestinal villi. In celiacs, these villi aredestroyed by gluten, although the villi normally will gradually regenerate on a gluten-free (GF) diet. Since most foods areabsorbed through these villi, a celiac cannot absorb normal amounts of nutrition, vitamins or minerals. Until a celiac goesonto a comprehensive and pure gluten-free diet, he/she can have deficiencies like anemia (iron deficiency), and low bonedensity (including osteoporosis), as well as weight loss or slow growth, simply because these nutrients “went straightthrough” without being absorbed.

Why is gluten-free a diet is required? Eating as little as 1/8th a teaspoonful of flour causes visible intestinaldamage! One area of concern is called cross-contamination, occurring where a variety of foods are prepared withoutthorough food-equipment cleaning before gluten-free food is processed - two examples: gluten-containing crumbs fromkitchen surfaces or a food- prep knife, toasters etc. get transferred to otherwise gluten-free food; and food manufacturingfacilities contaminate by processing a variety of products without careful batch separation etc.

Celiacs generally prefer plain food items to avoid unintended cross-contamination from non-GF sauces, breadedmeats, or inclusion of hydrolyzed vegetable protein (unless it is specified as from a non-gluten grain) tea, coffee milk andjuice – for example: beer (barley malt) is out, but wine is OK; any vinegar but malt vinegar is OK; and many soya saucesare made with wheat, but not all. VH brand is GF.

So what do celiacs eat? A fairly normal diet, actually, but you need to read all the ingredients in detail, brand-by-brand, and variety-by-variety. Meat, fish, poultry, corn, rice, potatoes, all vegetables and fruit are good, but desserts canbe tricky. And yes, there is rice and corn pasta (processed in Italy!). Breakfasts are quite manageable with care, althoughmost cornflakes and rice crispies etc. usually have wheat/malt as a major ingredient. GF Oats are usually OK. Gluten-freebread is available at supermarkets and some health-food stores, usually frozen and not very local. Since GF bread isgluten-free and gluten is a binder, it tends to be crumbly but toasts well. Lunches are the most challenging meal. Almostall “prepared” foods (including dry and tinned soups) and processed meats have gluten components. Sandwiches andwraps with gluten-free bread or tortillas are useful. Items like potato skins, a GF meat sauce over rice or GF pasta, localsoups made gluten-free etc. add variety. GF foods are often also organic and cost 2-1/2 to 3 times “regular” food items.

Eating out can be a challenge, but many restaurants are quite helpful. Fast-food and chain eateries are the poorestoption. At least theoretically, the more upscale the restaurant, the more all meals will be individually prepared, andtherefore the better possibility of getting a safe GF meal.

Buffets can be good choices, too! Celiacs need to carefully explain their needs to the server, and sometimes thechef. Some restaurants have special diet menus (request them), or it may be possible to have components from variousmenu items combined for a special meal (eg. a cut of meat from one menu choice, steamed veggies from a second menuitem, and rice or potato from a third). Deep-fried potatoes are a poor choice, because battered fish or meats etc. areprobably cooked in the same fat. And sometimes a celiac just shouldn’t eat there!Editors note;The celiac diet is simple in principle, but can be difficult in practice!

So the less prepared food you buy, the easier it can be!When I was diagnosed in 1993 very few prepared foods had ingredient lists! The lists on prepared foods have

greatly helped. Companies who have realized the market for GF foods has certainly increased!So have all the people who are making Celiac Awareness their goal! They include our national office, dietitians

and our executives. The sharing at the meetings and through the newsletters helps us all!Remember your membership dollar does help us all! So if your membership is due to expire, please renew!

You will reap the benefits! M. Marie [Loyst] Ablett UE


Tips for Gatherings with Gluten Intolerance By Janet Dalziel, President of the Canadian Celiac Association Never surprise hosts with your dietary requirements. Most people want everyone they invite to enjoy

the dinner. Learn the art of gentle assertiveness – parents are often better at this in defence of their children’s needs

than adults are for their own. Don’t be a martyr as it spoils the occasion for everyone. Don’t overwhelm others with too much detail on hidden sources of gluten. It frightens them – and they

genuinely do not want to make you ill. Offer to bring a dish or course. Dessert is often the hardest for people prepare for you. Make helpful menu suggestions. The host wants to serve pasta? Bring your own GF pasta to be cooked

separately and share the sauce. Hover helpfully in the kitchen to pre-empt accidental issues of cross-contamination. Hide a baggy of GF crackers in your pocket or purse so that you can enjoy the dip or cheese like

everyone else. You may have to put a dollop of dip on a little plate for yourself first instead of using thecommunal and inevitably contaminated bowl.

Try not to feel deprived if everyone else gets a fabulous dessert you can’t have and you are served theubiquitous ice cream or fruit salad.

Accept that they won’t always get it right, and enjoy the company and the wine. Give hosts a second or third or fourth chance to accommodate you (whatever your limit is) on

subsequent occasions, after which you should feel free to decline invitations. People who care about youwill try their best.

Host your own dinners with fabulous gluten-free menus so that your friends and family see that it can bedone without depriving guests of great tastes, textures and variety.

Reprinted, , from Allergic Living Magazine www.allergicliving.com


Meeting Dates for 2010 are:Mar. 14, May 9, Sept.12 & Nov.14 Barbecue-June 13 & Xmas Nov.28===========================================================

When donations are given directly to our chapter, we then issue areceipt for income tax purposes.

Cheques can be given to our treasurer, Ann, at our meetings or mailed.Our mailing address is; Kelowna Chapter of CCA,

PO Box 21031-OR. Park,Kelowna, B.C,V1Y 9N8


PRODUCT INFO#1.KRAFTFrom: Jock M Stewart, Date: October 8, 2009, SubjectThe following is the answer to my question through the Kraft Canada websiteQuestion:How can I tell if a Kraft product contains gluten?Answer:

We understand how important it is for people who have been medically diagnosed withgluten sensitivity to have accurate information about foods to help plan their meals and diets.

Therefore, it has been a long standing policy for all Kraft and Nabisco products to listingredients that contain gluten on the ingredient statement.

These items will be listed using commonly known terms such as Wheat, Barley, Oats orRye.

For other ingredients that contain gluten, the grain source will be declared inparenthesis after the ingredient name. For example, if the ingredient "natural flavor" contains agluten source, the label would read: natural flavor (contains rye). Other ingredients that containgluten are: Triticale, Spelt, Kamut, Mir or Farina (also known as Far or Farro).

For Kraft-branded products that contain vinegar, information from our vinegar suppliersassures us that the vinegar we use in our products is gluten free. All vinegar is distilled andthrough the distilling process protein gluten is removed.

If you have additional questions about your personal dietary needs, please consult yourdoctor or a registered dietician.

Lastly, here's a link for more information on Choosing Gluten Free Foods:http:// www.kraftfoods.com/kf/HealthyLiving/Articles/FoodAllergiesSensitivities/GlutenFreeFoods.htm

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#2. Armstrong’s Saputo cheese is not gluten free.A client from Summerland was having symptoms and eventually pinned it down to

when he had Armstrong (Saputo) cheese. He called the company and they confirmed that theircheeses are not gluten free. Traces of barley may be in the media used to manufacture thestarter cultures for their cheeses. As such, it does not have to be on the label.

The following cheeses dated 2010 will be gluten free: mild and marbled cheddar,mozzarella, brick, Colby, and farmers cheeses.

The medium, old and extra old cheddars will not be gluten free. Saputo makes theArmstrong line of cheeses and this is the line I asked about. My client is symptom free since heremoved the Armstrong cheese.Sincerely, Maureen GreenOutpatient Dietitian Penticton

** Not feeling well, start a food journal-you never know what might be upsettingyour system! Marie


RECIPESChickpea-Vegetable Soup [Vegan]

(adapted from the March 2000 issue of Vegetarian Times Magazine)5c Vegetable Stock 1 tsp. olive oil1 medium onion, diced 2 cloves of garlic, minced (I use bottled chopped garlic-1 tsp.)2 stalks celery, diced 1 c chopped green cabbage1 tsp. dried basil 1 tsp. tarragon1 tsp. dried thyme (I didn't have either tarrogon or thyme so I used 2 tsp. dried Italian seas.)1/4 tsp freshly ground pepper 1/4 tsp pepper flakes1 tsp. Salt 2 small carrots, diced1 1/2 c cooked or rinsed, canned chickpeas 1 tsp balsamic vinegar2 c canned crushed tomatoes (I used Italian flavored cut tomatoes)3 Tbs. chopped fresh basil or parsley (I used basil)

In a large saucepan, heat the stock. Do not boil.Meanwhile, in a large pot, saute the onion and garlic in the oil for about 3 minutes. Add the celery and cabbage.Add all of the herbs and spices except the vinegar. Cook 3 minutes. Add carrots, potato and hot stock. Bring toa boil and add the chickpeas and tomatoes. Return to a boil. Reduce heat and simmer for 45 minutes partiallycovered.Remove from heat, stir in vinegar. Let stand for 30 minutes, covered before adjusting seasonings if necessary.Ladle into bowls and garnish with basil. Serve

No serving size listed, I am guessing 1 Cup serving size3 Points Per ServingPer Serving: 163 calories, 6 g protein, 1.5 grams of fat, 4 g fiber,

Hearty Crock Pot SoupBy : Sue B's WW MeetingPreparation Time: 6 hours1 can chicken broth 1 chopped onion1 red bell pepper 1 can pinto beans1 can corn – drained 1 can pork and beans1 package chili seasoning mix 2 cans chopped tomatoesPut all ingredients in crock pot and simmer all day.Serving Size : 8 1 Point per servingEach serving: 1 1/2 C. = 2g fat, 2g fiber or 2B, 1V (155 Cal., 1.5 g. fat, 8.9 g. fiber)

Chicken Noodle Soup

4 c low-sodium chicken broth 4 c water1 large onion, diced 3 celery ribs, chopped1 c sliced carrots 3/4 cup sliced parsnips6 oz. medium GF noodles 1-1/2 cs cooked chicken breast, shreddedsalt and pepper to taste

Bring chicken broth and water to a boil in a large stockpot or dutch oven. Add onion, celery, carrotsand parsnips. Reduce heat to medium-low and simmer, covered, 15-20 minutes. Add GF noodles and allow tosimmer 15 more minutes or until noodles are cooked. Add chicken and heat 5 minutes. Season with salt andpepper to taste.Serves 8. 3 points per servingsPer serving: 169 calories, 3 g fat, 40 mg cholesterol, 376 mg sodium, 22 g carbohydrate, 2 g fiber, 14 g protein,56% Vitamin A, 8% Vitamin C, 4% calcium, 9% iron.


Macaroni and CheeseA delicious baked version of Macaroni and Cheese.

Ingredients:2 cups raw GF macaroni 4 cups milk2 cups grated sharp cheddar cheese Salt & pepper to taste4 tablespoons cream cheese - cut into small cubesDirections: Preheat oven to 350°F.

In a 3 quart casserole dish layer the ingredients above in the order thatthey are listed and don't stir. Bake until macaroni reaches desired tenderness(approx. 45-60 min) Don't over bake. Contributed by Angie Halten

Cabbage and Rice CasseroleShared by: Audrey

4 Points Per Serving8 oz. 95% lean ground beef or turkey 2 cups chopped cabbage1/2 cup chopped onion 2/3 cup uncooked rice3 cups canned diced tomatoes 2 tsp. prepared mustard2 tbs. brown sugar twin (if not available I use 2 packets of Sweet & Low or Equal)

Brown meat, discard fat. Spray 8" x 8" baking dish with Pam. Layer cabbage, onion, browned meat, rice.Mix tomatoes with mustard and brown sugar twin, pour over casserole layers. Bake at 350º F, covered, for 1-1/2hours, then uncover and bake an additional 10 minutes. Makes 4 servings - 4 points each.

Low-Fat Spaghetti Casserole

Mixed Vegetables, such as: 1 eggplant, 3 zucchini, 1 (6-oz) container fresh mushrooms,1 green bell pepper1 medium onion, chopped, [3 (16-ounce) cans Italian-style tomatoes]**1 pkg spaghetti-sauce seasoning ] ** Garlic powder to taste3/4 lb gr. meat such as ;1/2 lb extra lean ground beef and 1/4 lb ground turkey1/8 c brown sugar 10 oz uncooked spaghetti1 tsp margarine 1 ½ c low-fat cottage cheese1 egg ¼ c grated Parmesan cheese

Finely chop fresh vegetables, or chop them into 1-inch chunks, place them in blender with a little liquidfrom canned tomatoes, and puree. Set aside.

In large skillet, over medium heat, brown ground meat with onions; drain. Puree or chop tomatoes inblender. Add tomatoes, spaghetti-sauce seasoning, garlic powder and brown sugar to meat-and-onion mixture.

Add vegetables to sauce and cook over low heat about 20 minutes. Sauce should be thick. Meanwhile,cook spaghetti according to package directions. Drain and spread spaghetti across bottom of 9- by 13-inchheavy-foil pan. Add margarine, cottage cheese and egg, and mix well with noodles/spaghetti.

Pour sauce over noodles and sprinkle with Parmesan cheese. Bake at 350º for 30 minutes. To freezeand bake: Prepare recipe up to baking time. Cool slightly and wrap for freezing. Do not thaw.

Bake covered at 350º for 45 minutes, then uncover and bake 15 to 30 minutes.

Makes 10 servings. 6.5 Points or 310.. Calories... Fat...8.9 g Sodium...467 mg...Fiber...3 g** [I usually use 2/3 cans of prepared spaghetti sauce and add veg’s I like.


Banana-Blueberry Cornmeal Muffins

Preheat Oven to 375 F, Line muffin tin with paper liners, (makes 12)coat liners with cookingspray.Ingredients½ cup cornmeal 1 tsp baking powder½ tsp baking soda ¼ tsp salt1 cup GF flour mixWhisk together in a small bowl.½ cup low-fat buttermilk 1 tbsp honey1tbsp fresh lemon juice 1 large egg1 tsp vanilla extract 1 ½ cup mashed ripe bananas [from 3 large bananas]Stir together in a large bowl. Fold cornmeal mixture into banana mixture, until just combined.1 cup frozen or fresh blueberries 2 tsp all purpose flourToss blueberries in the flour, then gently fold into batter. Spoon into muffin tin. Bake for 30 minutes or until toothpick comes out clean.

GF Pancake Cookies[from Fredericton newsletter via Edmonton Nov/Dec 2007]

Ingredients1 c. sugar ½ c margarine½ c milk 1 tsp. vanilla2 c. pancake mixNow ADD; choc. chips, coconut, nuts, raisins or cranberries. Spices can be cinnamon. Allspice, ginger, nutmegetc Flavourings can be lemon or almond instead of vanillaDirections;Cream sugar & marg. until smooth. Add milk & vanilla. Blend in pancake mix thoroughly along with the extrasyou choose. Drop by teaspoonfuls onto greased cookie sheet.Bake at 350degree for 10 to 12 min. Let cool slightly before removing from the pan.

Rice Pudding with Raisins

Ingredients:½ cup cooked brown rice 1 cup cooked white rice1 tbsp margarine or butter 2 eggs, well beaten2 cups milk 1/4 teaspoon salt½ teas. GF vanilla 1/3 cup sugar¼ cup raisins (optional) nutmeg or cinnamon

Directions: Preheat oven to 300°F.Stir all ingredients [except raisins) together in a buttered 1-1/2 quart casserole.

Bake in a slow oven (300F) for 1 hour without disturbing the rice. Reduce temperature to 250F and continuebaking for 1-1/2 hours more.

Add raisins 1/2 hour before removing from the oven.You can also sprinkle either cinnamon or more nutmeg over the top just before the pudding finishes

baking. Contributed by Angie Halten

**Be creative and instead of raisins add cranberries or your favourite dried fruit.



Ask the Celiac Expert What's Safe for Breakfast?

By Shelley Case, RD From the Winter 2008 issue of Allergic Living magazine.

Q: I have celiac disease, and am trying to follow a strict gluten-free diet. However, breakfast is a real challenge.Can you give me some ideas?A: It has been said many times: breakfast is the most important meal of the day. It not only helps improvemental and physical performance but provides many key nutrients, such as iron, B vitamins and fibre. Althoughtraditional breakfast foods are often made with gluten-containing grains, these items can also be purchased ormade from non-gluten grains, such as amaranth, buckwheat, corn, flax, millet, quinoa, rice, sorghum, soy andteff.

Gluten-free breakfast ideas:1. Cold cereals: some good options are puffed amaranth, corn or rice; GF corn flakes; GF rice cereal; GF

granola (look for granola from Enjoy Life Foods and Ener-G Foods).2. Hot cereals: can be made with cornmeal, corn or millet; grits; cream of buckwheat; cream of rice,

oatmeal,* quinoa and teff.3. Toasted GF bread, bagel or English muffin with peanut butter or cheese spread. • GF pancakes or

waffles** with fresh or frozen fruit. (Look for a gluten-free pancake/waffle mix or ready to eat frozenwaffles, e.g. Van’s toaster waffles.)• GF muffin** with yogurt and fruit.

4. French toast with GF bread. (Warm bread in microwave to aid absorption of the egg mixture.)• ToastedGF bread with eggs.

5. Omelette (chopped green or red peppers, onions, shredded cheese) and leftover fried potatoes.6. GF pizza.7. Fruit smoothie. (Try milk or non-dairy substitute if you are also lactose intolerant; fresh or frozen fruit;

honey or sugar and ground flax.)* Commercial oat products are contaminated with wheat, rye or barley. It is important to choose pure,uncontaminated specialty oat products from companies such as Cream Hill Estates or FarmPure Foods (seeAllergic Living Spring 2007 for more information about oats in the gluten-free diet).** It is not possible to simply substitute gluten-free flours in a regular muffin or pancake recipe.The Complete Gluten-Free Cookbook by Donna Washburn and Heather Butt has many healthy recipes.

High-Fibre Hot CerealThis quick, heart-healthy breakfast is packed with fibre and omega-3 fatty acids. Add a spoonful of

brown sugar, chopped nuts and/or dried apricots or raisins for more flavour and extra nutrients.3 tbsp (45 ml) flax seed meal (gr. flax)* 1 1/3 cups (320 ml) water3 tbsp (45 ml) cream of br. rice hot cereal (look for El Peto, Bob’s Red Mill or Lundberg)Dash of vanillaCombine the first 3 ingredients in a medium-to-large glass bowl.Cook on high in a microwave for 3-4 minutes, or until thick and creamy. Stir in vanilla.Serve with brown sugar, nuts and/or dried fruits.* As flax is very high in fibre, it is important to introduce it in small portions until tolerated. Start with 5 tbsphot cereal and 1 to 3 tsp of ground flax, then gradually increase.Variations: Substitute creamy buckwheat hot cereal or Bob’s Red Mill Mighty Tasty Gluten-Free Hot Cereal(made with whole grain brown rice, corn, white sorghum and buckwheat) for the brown rice hot cereal.From Gluten-Free Diet by Shelley Case, Expanded Edition, 2006 See www.glutenfreediet.caShelley Case is a consulting dietitian and author. She is on the advisory boards of the Canadian CeliacAssociation, the Celiac Disease Foundation, and the Gluten-Free Intolerance Group. Send questions to:[email protected]


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250.862.4864

South Surrey3248 King George Hwy.

South Surrey604.541.3902

Rice Bakery

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Choices inthe Park1202 Richards St.

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Choices atthe Crest8683 10th Ave.,

Burnaby604.522.0936

Documents

KELOWNA CHAPTER CELIAC NEWS · 12/11/2009 · Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults by Connie Sarros – we have had this one for a couple of years now, it does