Category Archives: Gluten Free

Butter-less Strawberry Rhubarb Crumble

This timeless recipe for dairy-free, gluten-free Strawberry Rhubarb Crumble was shared with us years ago by Meghan Telpner, and I thought it deserved a revival.

Strawberry Rhubarb Crumble Recipe - Butter-Less, Dairy-Free, Wholesome and Your Choice of Gluten-Free or Not!

Meghan and I first crossed paths close to ten years ago. She appeared in the online world with a blog, vanished for a while, and then reemerged as this unstoppable force of health and lifestyle positivism. She’s become a Certified Nutritionist and Holistic Lifestyle Consultant, spreading the word of nutrition and good life choices through her book, UnDiet: The Shiny, Happy, Vibrant, Gluten-Free, Plant-Based Way To Look Better, Feel Better, And Live Better Each And Every Day!, and via every other avenue imaginable – videos, TV, classes, etc. Her book is an all-inclusive how to on living well, but she does include some of her favorite virtuous recipes, similar to this strawberry rhubarb crumble.

As for the “butter-less” aspect of her recipe, butter seems to be the base for most crisps, crumbles and cobblers, but like Meghan, I enjoy using coconut oil instead. I think the only difference between our techniques is that I would add a touch of salt to the topping for this strawberry rhubarb crumble (to bring out the flavor in the spices), and Meghan adventures using more natural liquid sweetener than I have yet to try!

Strawberry Rhubarb Crumble Recipe - Butter-Less, Dairy-Free, Wholesome and Your Choice of Gluten-Free or Not!

Special Diet Notes: Strawberry Rhubarb Crumble

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, peanut-free, soy-free, optionally vegan / plant-based, and vegetarian.

For a nut-free strawberry rhubarb crumble, substitute more rolled oats for the almonds.

Not gluten-free? You can use a wheat-based flour in this strawberry rhubarb crumble, if desired. You can even go all the way with the oats, using oat flour, or certified gluten-free oat flour, for the flour.

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Butter-Less Strawberry Rhubarb Crumble
Prep time
Cook time
Total time
Author: Meghan Telpner
Serves: 6 to 8 servings
  • 3 cups strawberries (halved or quartered, depending on size)
  • 2 cups chopped rhubarb
  • ½ cup + ¼ cup honey or agave nectar, divided
  • ½ cup flour (I recommend brown rice flour, quinoa flour or coconut flour, or a mix of all three)
  • ½ cup rolled oats (use certified gluten-free, if needed)
  • ⅓ cup slivered almonds (see notes in post above for nut-free option), optionally crushed
  • ¼ cup evaporated cane juice or coconut sugar (can sub brown sugar in a pinch)
  • ¾ teaspoon ground cinnamon
  • ½ teaspoon ground allspice
  • ¼ to ⅓ cup cold-pressed, virgin coconut oil
  1. Preheat your oven to 350ºF.
  2. In a large bowl, combine the strawberries, rhubarb, and ½ cup of the honey. Spread the mixture evenly in an 8×8-inch ungreased pan.
  3. In a medium-sized bowl, combine the flour, oats, almonds, sugar, cinnamon, and allspice. Stir in the honey, and cut in the coconut oil with a fork or pastry blender until you get a nice crumbly mixture. Sprinkle this mixture evenly over the fruit in your pan.
  4. Bake for 40 to 50 minutes, or until the top is golden. Serve with dairy-free ice cream (even better if it is homemade!), if desired.
Single Serve: You can bake this crumble in individual ramekins, if preferred. Start checking for doneness at around 30 minutes. The top should be golden and the filling a bit bubbly.
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Sweet Potato Hash Browns Recipe

Sweet Potato Hash Plate

Though I tend to avoid starchy carbohydrates, sweet potatoes are one of my favorite exceptions. This orange root vegetable ranks low on the glycemic index, making it a viable option for diabetics and others watching their blood sugar levels. Not only that, but sweet potatoes are loaded with potassium, vitamins, and antioxidants — one sweet potato has more than 100 percent of your daily vitamin A value.

If your familiarity with sweet potatoes is limited to roasting them or eating them as a Thanksgiving side dish, you’re in for a treat with my sweet potato hash browns recipe. A delicious, healthy alternative to traditional greasy potato hash browns, these sweet potato hash browns are an excellent breakfast dish. Served solo or alongside eggs and beef or turkey bacon, it’s a tasty way to kick off your day with nutrients. Let’s do it!

peeling sweet potatoes
Start by peeling and grating 2 lbs. of sweet potatoes. If possible, check out your local farmer’s market for fresh, organic varieties.
grating sweet potatoes
After peeling, grate up the potatoes into a large bowl. Look at that terrific orange color!
Toss in your chopped onion and garlic cloves and, of course, those finely grated sweet potatoes into a heated skillet with 2 tablespoons of coconut oil or ghee. Don’t forget to season to taste with sea salt and pepper.
sauteing hash
Saute all the fixings for 10 to 15 minutes, until the potatoes are tender and the onions are translucent.
Egg Wash on Hash Browns
Transfer the mixture to a baking pan and brush with an egg wash. Pop it in the broiler for about 5 minutes or until the potatoes have reached your desired crispiness.
Hash browns fresh out of the oven

While this recipe takes about 30 minutes to prepare, much of it is hands-off time. Try it on a leisurely weekend to enjoy with the family!

Need something to pair this sweet potato hash browns with?


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Allergy to wheat, bajra sign of gluten intolerance

Allergy to wheat, bajra sign of gluten intolerance
Allergy to wheat, bajra sign of gluten intolerance. (Getty Image)
Ignorance and self-medication proved fatal for 13-year-old Inakshi Gupta, an acute patient of gluten intolerance. The problem started during her infancy when she reacted to dishes made of wheat, bajra, jowar and many other cereals.Apart from dizziness and gastritis, she experienced rashes on her skin, constipation, and vomiting.

Doctors say gluten intolerance is a condition that causes reaction in an individual after

Ignorance and self-medication proved fatal for 13-year-old Inakshi Gupta, an acute patient of gluten intolerance. The problem started during her infancy when she reacted to dishes made of wheat, bajra, jowar and many other cereals.

Apart from dizziness and gastritis, she experienced rashes on her skin, constipation, and vomiting.

Doctors say gluten intolerance is a condition that causes reaction in an individual after consumption of gluten – a protein found in wheat, barley, rye and other cereals. Symptoms vary widely and include gastro-intestinal problems.

“Intolerance to gluten is not a minor problem as people consider it to be. If a child is intolerant to gluten then parents should not give items that contain the protein; otherwise the child may suffer from weight loss, dwarfism, obesity, rashes and intestinal problems. If not checked, it may lead to cancer and neurological disorders,” Nishant Wadhwa, senior consultant and pediatric gastro-enterologist at the Delhi-based Sir Ganga Ram Hospital, told IANS.

Wadhwa said that gluten intolerance was initially considered a disease of the West but has become “very common” among Indian children too.

However, he added that in India about 40 percent cases had advanced symptoms due to self-medication and delay in consulting doctors.

Doctors said that gluten intolerance starts from childhood and continues into adulthood. It has to be managed through restrictions on the diet. They said that one reason for people not knowing of gluten intolerance has been lack of specific tests, which only started about five years ago.

They said that in Inakshi’s case, her parents kept delaying a visit to a doctor and tried to cure her with self-medication, treating her problem as a mild case of body allergy. However, her problems kept aggravating with the years. A year ago, she started losing weight and was suffering from intestinal ulcers, fatigue, joint pain and digestive problems. With her health problems mounting, Inakshi died at a hospital here last month.

According to the World Health Organisation, food allergy, which includes gluten intolerance, kills an estimated 2.2 million people globally.

WHO has kept this year’s theme of World Health Day (April 7) as food safety.

A recent study published in the Journal of the American Medical Association found that people with “diagnosed, undiagnosed, and latent gluten sensitivity” had a higher risk of death, mostly from heart disease and cancer.

Noting that three to five of every 100 children in India suffer from gluten intolerance, Wadhwa said that if they continue to be fed dishes made out of wheat, bajra and other cereals, the individual may suffer from infertility in later life, apart from intestinal and stomach cancer.

“Usually a child reacts to gluten while in infancy and the problem can be diagnosed,” he said, adding that research has shown that mother’s milk can help prevent gluten intolerance.

“If a child is fed wheat with mother’s milk while 3-5 months old, the problem can be prevented,” Wadhwa said.

Behram Pardiwalla, consultant in internal medicine at Mumbai’s premier Wockhardt hospital, said the most severe form of gluten intolerance is celiac disease – an autoimmune disorder that causes the body to attack healthy intestinal tissue when gluten is present.

“This disease is the newest in the range of food-borne diseases,” Pardiwalla told IANS.

He said intolerance to gluten is diagnosed by a process of exclusion.

“Children should first be tested for wheat allergy and for celiac disease. If both of those are negative, then the doctor may recommend a gluten elimination diet. If symptoms improve on a gluten-free diet, then you are likely to have non-celiac gluten sensitivity,” Pardiwalla told IANS.

He said that saliva, stool and blood tests are used for confirming gluten intolerance.

Raj Kumar, professor and head of the National Centre for Allergy, Asthma and Immunology at Delhi’s Vallabhbhai Patel Chest Institute, said that gluten intolerance is a disease that deteriorates with time and once it leads to a severe health condition, it is difficult to pull a patient back.

“It is always advisable to consult a gastroenterologist or an allergy expert for symptoms like rashes, gastricitis and pain in the abdomen,” Raj Kumar told IANS.

He said gluten intolerance has been known for the past 40 years and originated somewhere in South America.


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Gluten-free Tuesday: Chicken soup with a kick

  • This Gluten-Free Mexican Chicken Soup includes jalapenos and chili powder for some extra spice.    Carol Kicinski


    This Gluten-Free Mexican Chicken Soup includes jalapenos and chili powder for some extra spice. Carol Kicinski

    • By Carol Kicinski
      Special to The Journal

      Posted Apr. 7, 2015 at 12:01 AM

      Spring weather can still bring a chill and I find nothing more comforting than a steaming bowl of gluten-free chicken noodle soup. Any time of the year, my go-to comfort food is usually something Mexican so I figured why not combine the two?

      This recipe is for chicken noodle soup with a Mexican accent. You can get it on the table in less than a half-hour by using shortcuts like gluten-free chicken stock and cooked chicken.

      My grocery store prepares their rotisserie chicken gluten free and this is one of my all-time favorite time savers in the kitchen. It costs about the same as buying an uncooked chicken but they do all the work. If you are not certain about your grocery store’s rotisserie chicken, then you can just pick up a few bone-in, skin-on chicken breasts, roast them and use the meat for soups and salads.

      To roast chicken breasts, simply place your bone-in, skin-on breasts — which have much more flavor this way — on a rimmed baking sheet, rub some olive oil into the skin and season liberally with salt and pepper. Roast at 350 degrees for 35 to 40 minutes until the juices of the chicken run clean when pierced with a sharp knife in the thickest part. Let cool, remove the skin and bones, and then shred the chicken.

      I like to use penne in this soup — it makes it more like a stew than a soup, and the pasta soaks up wonderful flavor from the broth. The longer the soup sits after being cooked, the more liquid the pasta will absorb. I like it both ways, either soupy or stewlike.

      If you prefer your soup with more liquid, either serve immediately or add more chicken stock and heat quickly. You can garnish this soup anyway.

      Gluten-Free Mexican Chicken Soup

       8 ounces penne pasta

      2 tablespoons olive oil

      1 cup chopped red onions (1/2 a large red onion)

      1 cup sliced carrots (2 medium carrots)

      2 garlic cloves, minced

      1 jalapeno pepper, sliced

      2 tablespoons (or more to taste) chili powder

      1 1/2 teaspoons ground cumin

      1 1/2 teaspoons kosher salt

      3/4 teaspoon freshly ground black pepper

      6 cups gluten-free chicken stock

      2 to 3 cups cooked chicken, shredded or chopped

      2 cups frozen corn kernels, thawed

      Bring a large pot of salted water to a boil. Add pasta and cook according to package directions. Drain, rinse with hot water and set aside. While the pasta is cooking, heat a soup pan or Dutch oven over medium-high heat. Add the oil, onions, and carrots and cook, stirring occasionally, until the vegetables are soft and just beginning to brown.


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    10 Things I Wish Restaurants Understood About Gluten Intolerance

    1. If you post your gluten-free menu on your website, it’s more likely I (and people like me) will come to your restaurant. So many restaurants offer separate GF menus, but don’t post them online. How do I know you offer this if you don’t post it? I always evaluate menus online before I go anywhere. If you have a GF menu, you’re 90% of the way to me booking a table.

    2. If you offer a variety of gluten-free options on your menu, please offer something other than creme brulee, ice cream, and flourless chocolate cake for dessert. If you don’t want to make gluten-free desserts, there are so many wonderful bakeries that do. I’ve been to so many restaurants where there are wonderful appetizer and entree options, but the same tired three no-thought desserts. I don’t want to eat any of these ever again. A restaurant that offers real desserts would see my family returning again and again. I understand if you can’t make these yourself, but there now wonderful gluten-free bakeries in almost all cities where you could buy pastries. Many restaurants outsource dessert. Why not do the same for gluten-free options?

    gluten free3. Please understand that a true gluten-free friendly restaurant does more than just take gluten off the plate. I’m so tired of having my entree options include fish with no sauce, or steak with no sauce, or chicken without the couscous. Please make real substitutions instead of just subtracting things from my plate and still charging me the same amount. Creating a gluten-free pan sauce or flavored butter is not hard! Gluten-free pasta is readily available as are gluten-free rolls and bread. Cornstarch thickens. Gluten-free breadcrumbs exist.

    4. Pay attention to the dietary restrictions of your guests. If I order the cioppino with rice noodles and my server knows I am gluten-free and is hopefully communicating that to the kitchen, please do not put a piece of toasted wheat bread on top of my dish. This happens again and again to my family.

    5. If you go to the trouble of creating a gluten-free menu, or marking items on your menu that are GF, please inform your servers about whether your specials contain gluten when you inform them about the dish. I find that they almost never know about gluten (even if there is a dedicated gluten-free menu for regular items) and always have to go ask. It doesn’t inspire confidence and it creates so much back and forth to get an answers.

    6. Earn big points with a bread alternative. If you provide bread to your guests, you will thrill me to no end by offering me a small plate of raw veggies, pickles, or corn tortilla chips instead. And yes, I’m happy to pay a small upcharge for this courtesy.

    7. Make sure your gluten-free items really are gluten-free. I have caught numerous red flags on the menus in many restaurants – malt vinegar, beer, soy sauce, or other gluten-containing ingredients listed on a dish that is supposed to be gluten-free.

    8. If you don’t have a gluten-free menu, at least make sure your servers have a list of the items on the menu that are gluten-free, or at the very least that your kitchen has such a list. I can’t make a good decision about what to eat if the server is going back and forth to the kitchen with questions and then coming to my table trying to remember exactly what the kitchen said. Often much is lost in translation and a server tells us he “thinks” something is gluten-free.

    9. Be respectful of the promise you are making with gluten-free food. If you can’t protect from cross-contamination, be honest. People who order gluten-free items have a variety of needs, including celiacs who become seriously ill from small cross-contamination, gluten intolerants who don’t need a separate area in the kitchen but can’t eat food you cook on the same pizza stone or in the same uncleaned pan where gluten was cooked, to people who choose to avoid gluten because they don’t want to eat it and are not impacted by cross-contamination at all. 100% gluten-free is very hard to achieve. We get it. So just tell us the truth. Make it clear exactly what level of gluten-free you’re offering so people can make informed choices.

    10. Expand your clientele by realizing that there really is no reason to use gluten in nearly every dish on your menu. I’ve been stunned when restaurants tell me there is gluten in items such as risotto or Hollandaise sauce that do not traditionally include or use gluten! There are so many alternatives to gluten that work perfectly well in so many dishes. I ate at a major chain hotel’s restaurant in Dublin and they told me they use no gluten in any sauces since so many diners are celiac or intolerant there and they achieve the same results with cornstarch. Often people are turned off at the thought of gluten-free food but the truth is gluten is unnecessary in so many recipes and no one cares or knows if you use cornstarch instead of flour. I cook wonderful food at home without gluten every single day and there is almost nothing I can’t make. I would love it if the professionals would come to the same conclusion.


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    Tips on How to Survive Thanksgiving If you Are Gluten Free!

    survive Thanksgiving if you are gluten free

    If you are gluten sensitive or if you have Celiac disease, there is a good chance you will be very frustrated during Thanksgiving…Well you don’t have to be.. take a look below!

    Welcome to Thanksgiving, a food-centered holiday (kind of like a lot of holidays) that’s potentially riddled with pitfalls and Peptos for people with Celiac disease or gluten sensitivities. The good news is that, with more and more legitimately delicious products and recipes available for all the weird stomachs out there, the holiday eating season can be a joy instead of a struggle.

    Thanksgiving is all about getting together to ~share the love~, so go ahead and bring some of these delicious dishes to a potluck, or offer the recipes as suggestions to whoever’s hosting the grand event.

    THE SCENE: The lil pre-meal snacks can be super frustrating to deal with. You wanna nosh on something before the main event, but most dishes are either topped with some kinda breadcrumb or served on crackers.

    Here are a few ways to get around all those snafus:

    Polenta Squares with Blueberry and Corn Relish


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