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Tips for Gluten Free Sports Fans!

Tips for Gluten Free Sports Fans!

By Jenny Stegen | October 18, 2020

Our family at a Hawkeyes football game at Kinnick Stadium in Iowa City

Our family loves attending Iowa Hawkeyes games at least once a year. The football stadium is absolutely wonderful about allowing us to carry in GF snacks for our celiac kids. At the door, they place a medical tag on our bag and no one questions it. You might say it’s one of the perks of celiac disease (if you can call it that!).

Some places are not as celiac friendly. Call in advance to see if they allow food or drink to be carried in. Let them know your diagnosis as there may be exceptions. You may need a note from your doctor confirming your diagnosis. It is always a good idea to have one with you. If allowed, take an easy to carry cooler bag or backpack cooler with GF drinks and snacks. These portable coolers are a life-saver.

Chances are there will not be many GF options available at the concessions, so you will be happy you packed some snacks (so will the kids!). You can ask if GF options are available at the concessions, but it is far more affordable and usually safer to pack for yourself. If you are not allowed to take food in, fill your bellies before the event and plan on having a cooler packed in the car for later - or find a safe place to dine out after the game with the findmeglutenfree app- it's a free and amazing resource!

Go Hawks!

Jenny's Signature

Tips for Gluten Free Road Trips

Tips for Gluten Free Road Trips

By Jenny Stegen | October 16, 2020

Road Trippin'

Stegen Family with van and trailer packed for a road trip

Family vacation? Visiting the grandparents? Heading out for a wedding or family reunion?

Packing food for the trip saves money, time, and keeps gluten free food readily accessible. You can eat on the road without much fuss if you are prepared.

Invest in a good cooler. You won’t regret this one. I love this RTIC cooler - WAY more affordable than the Yeti and every bit as good. It keeps ice for days - like a portable freezer. There is a divider and a basket for dry food - wonderful. And it's not so heavy to carry.

These Tumblers are absolutely amazing at keeping drinks cold! You will love them and they come in nice colors. Bonus - you get two tumblers for the price listed. I suggest you get one for every member of the family - otherwise, they will be stealing from each other! They fit perfectly in the cupholders in the car.

Make sure to pack your paper essentials: paper plates, paper bowls, cups, and disposable silverware. These Solo cups are the perfect size for holding some chips, puppy chow, nuts, fruit, crackers - you name it. A few hygiene essentials for every long ride are wet wipes, paper towels, and hand sanitizer. This organizer is a MUST for your paper products and dry snacks. You can grab it and take it inside when you arrive at your destination.

Lap trays are super handy for long trips. These are a hit with my teen kids. If they were still little we would most definitely have this little table to keep them entertained. We always have a small garbage can in the vehicle to help control the mess. You must have one in your vehicle - and you can pick a cute color. For a liner, just reuse your sacks from the grocery store. This is pretty much like a picnic in the car! We have done this so many times. Nothing like a picnic on the road to strengthen that family bond!

Along the way, you will need a break and it is so good to get out of the vehicle. A good stretch and timeout from driving will help preserve your sanity. If the weather is nice, look for a park with a picnic table on your route. Throw a flat bed sheet in your car as a table cloth - works great. Can you tell we've done this a few times?

Lastly, make sure you know your destination. Will there be a kitchen, refrigerator, microwave, cookware available? You may need to pack a few things from your own kitchen. I personally like to bring my own frying pan - you just never know what condition the cookware will be in at your destination.

What grocery stores are nearby? Do they have plenty of GF options? If not, you might need to bring your groceries with you. For additional information on grocery stores and accommodations, check out my post on gluten free friendly destinations.

It pays to plan ahead and know what will be available to you. Will there be gluten free food available at the wedding or event? I have always made a point to feed the kids BEFORE going to the event. The last thing you want is to take your kids (on an empty stomach) into a place with a whole bunch of food they can’t eat. Torture. Fill their bellies beforehand to prevent a hunger struggle.

One final travel tip: You might be thinking, "It sounds like I will be packing everything but my kitchen sink - How is it all going to fit???"
The solution? A rooftop cargo carrier. We are in love with our Thule carrier. If you are someone who takes road trips and find yourself short on space - this is the answer for you! You can store your luggage in the cargo box so there's room for your cooler, food, and other necessities inside the vehicle. I won't lie, these are not cheap, but absolutely worth the extra storage. Much cheaper than buying a larger vehicle! We have taken ours thousands of miles. Traveling is so much better with plenty of space.

Tired of eating out of the cooler on your trip? Check out my post on how to find celiac friendly restaurants along your route.

Comfy Travels,

Stegen kids sleeping in the van as we travel
Jenny's Signature

Gluten Free Tips for On the Road School Events

Gluten Free Tips for On the Road School Events

By Jenny Stegen | October 12, 2020

Connor running hard to finish line at out of town cross-country meet

Know a student who is at school all day and all night? Kids are more involved than ever which means more time on the road and less time at home.

For out of town school activities, talk to the coaches or instructors in charge to see if they plan to stop at a restaurant. There’s a chance that the restaurant might have some safe gluten free options. This article provides an excellent summary of safer fast food options for GF customers. I noticed it does not include Culver's or Red Robin and some of these locations do an excellent job at providing gluten free food. Each restaurant within a chain can be a little different, i.e. not all Culver's are created equal. Always call ahead and make sure they use good practices to prevent cross-contamination (more details below under Restaurants section of this post). Plan in advance what your child will order off the menu and remind them to inform the server that the order is gluten free.

When your child is traveling, it is always wise to plan and prepare as though there will not be access to gluten free food. You would hate for him/her to be stuck without food after a long and tiresome day. A game-changer for on-the-road activities is a good portable cooler that will keep things cold for many hours. This backpack cooler is amazing. It looks much like a school backpack. It is easy to carry, leakproof, and keeps things cold all day long. They can carry the backpack for food and a duffle bag for their other necessities. Our very favorite ice packs are the Arctic Zone ice packs. They are the perfect size and are still partially frozen when the kids get home from school.

Finally, make sure to send money in case there is an opportunity to get a drink or snack. Most kids over age 13 have phones. Get a good wallet case that discreetly holds a debit card or a small amount of cash. This Spigen Slim Armor case is available for older Apple iPhone models and the newer models too. Make sure to have a discussion with your child about keeping their phone in a safe place, and responsibly storing it in their bag when they cannot carry it with them.

Looking for portable snacks to pack for the road? Check out my post on Top 12 Gluten Free Snacks.

Thanks for Visiting,

Jenny's Signature

Managing Life as a Gluten Free Student

Managing Life as a Gluten Free Student

By Jenny Stegen | October 11, 2020

The School Day

Boys sitting at table in school classroom

It's not always easy being a gluten free student. It's hard seeing your friends eat things you can't have (it does get easier with time and practice). It's not fun packing lunch every day or standing in a different lunch line. Each day takes extra thought and planning, especially if you are involved in after school activities.

Growing children should start the day off with a healthy breakfast. My kids love GF oatmeal with raisins, eggs and toast, or GF cereal and milk. They take their lunch to school daily, but some schools provide safe GF menu options for kids. If your school does not have a GF food program check out details in my post entitled Gluten Free in School. This article provides everything you need to help your school initiate a GF food program. If you decide to send lunch to school with your kids, these Arctic Zone lunch bags are the best! Check them out. They come with amazing ice packs that keep food cold for hours. I wish you could buy these ice packs separately on Amazon but you can get more here. If they are out of stock, sign up and they will send you a notice when they have more in stock. They work wonderfully in any type of cooler or lunch bag. These Rubbermaid containers are our favorite for lunches. They have all of the good things about storage: dishwasher safe, microwave safe, stackable and easy to store, and durable.

Did you know you can safely send hot food with your child for lunch? This Thermos is the perfect size for their lunch bag. It will keep food nice and hot for at least 5-6 hours. No need for a microwave! Make sure you follow the pre-heat instructions and fill the Thermos with boiling hot water for 5-10 minutes before you fill it with food. The food should be steaming hot when you place it in the thermos. These steps will ensure hot food for lunch that is safe to eat! Perfect foods for the thermos include soups, casseroles, pasta, mac and cheese, meatballs, pulled pork, taco meat. The food must have a little moisture to stay hot and safe for several hours. Dry foods do not work well in the thermos.

Growing kids do not function well physically or mentally if they fast for more than four hours. This means they will need a snack in the afternoon. Make sure they have a supply of gluten free snacks in their locker. School lockers often get pretty congested with other things. You might ask the school administration if there is an office or a classroom cupboard where your child could stash some gluten free snacks. Maybe the school nurse would have a spot. You might be well acquainted with a teacher who would be willing to store some snacks in their classroom. Make sure this place will be easily accessible to your child. If you ask for help and get nowhere, ask someone else until you get what you need. With persistence, you will find someone who is willing to help! Our GF kids are so lucky because their dad is a middle school teacher. His classroom has been a wonderful, central location for them to store snacks. He even has a small fridge in his room where they keep a few cold things. This has been a luxury!

Need some good ideas for school lunches and snacks? Check out our Favorite Products Page and Top 12 Gluten Free Snacks Kids Love.

Lastly, it is common practice for kids in elementary school to bring treats for birthdays and holidays. Make sure you develop a plan with your child’s teacher at the beginning of the year. Pick up a supply of your child’s favorite GF snacks or candies and give them to the teacher for safekeeping. These treats can be used when your child cannot eat the cupcakes or special treats brought in by other students. If a parent calls you asking for ideas that are safe for your child you can refer them to my post entitled Gluten Free Party Treats Everyone Will Love. It has a good variety of 10 easy GF treats along with tips on how to prevent cross-contamination! SLAM DUNK! Also you can check out this amazing gluten free candy list .

After School Activities

Football team in the huddle at practice

The day can get awfully long for kids, especially when their extracurricular activities are in season. It is not good at all for kids to fast for more than four hours. Their active, growing minds and bodies will not function well on no fuel. Make sure they have a supply of snacks in their locker. Their lockers often get pretty congested. Ask a friendly teacher, school nurse, or coach if there is an office or a classroom cupboard where your child could stash some gluten free snacks. Make sure that place will be accessible during after school hours. It also doesn’t hurt to ask if there is a microwave in the school that your child might have access to after hours. They might even allow your child access to a refrigerator in the teacher’s lounge or elsewhere. Don’t be afraid to ask! If you don’t get the help you need - keep asking until you find someone willing to help.

You will need to invest in an excellent water bottle and a portable cooler that will keep things cold all day long. Some kids are still at school at supper time and they will need something reliable, sturdy, and easy to carry. We love the Gatorade stainless steel water bottles. These keep drinks cold all day long and it's easy to wash the drinking spout. I am not a fan of the water bottles that are hard to clean - this one is a breeze. This Tourit backpack cooler looks no different than a typical school backpack and will keep things cold for up to 16 hours. It has a separate compartment for dry items as well. If you want a little added space for school supplies and a laptop this OUTXE backpack is just the ticket. I advise against using ice in soft coolers - ice can puncture the cooler and turns into a pool of water when it melts. Stick with these fantastic ice packs. They are the best and sure to stay cold all day long. Once again, if their locker is too full to store their backpack cooler, ask around and find an accessible spot where they can safely store it. Hint . . . ask their favorite teacher or coach!

I advise labeling or placing an ID tag on all bags including lunch bags. And don't forget to label water bottles. Kids on the go are prone to losing track of things that aren't attached at birth. These items are not cheap to replace! Etsy has an amazing selection of ID tags that can be personalized. These come in a variety of colors. I love these mini tags for lunch bags. Someone with a brilliant mind invented these personalized bands for cups and water bottles! Lastly, these waterproof stickers are perfect for labeling many of your portable possessions!

I hope these tips help you survive and THRIVE in the life of a gluten free student. Don't give up!

Best Wishes,

Jenny's Signature

Top 10 Kid-Approved Gluten Free Meals

Top 10 Kid-Approved Gluten Free Meals

By Jenny Stegen | September 12, 2020

Don’t strain your brain trying to think of menu ideas for your gluten free guest. This is my list of TOP 10 Quick and Easy GF Meals. These are those classic comfort foods especially loved by kids - perfect if you are having a gluten free child for as your guest. Grown ups will love these too! Better yet - these meals can be prepared in under 30 minutes which means less time in the kitchen and more time to enjoy your guest! I included some tips on safe food preparation, but don’t forget to review my quick guide on how to safely prepare gluten free food. This guide summarizes important steps to take in the kitchen so you don’t unintentionally contaminate your guest with gluten. The last thing you want to do is make your guest sick!

It's Taco Time

Hard shell tacos

Did I hear someone say it’s taco time? Most people who don’t have a GF person in their home are not aware that taco seasoning packets often contain wheat. McCormick brand makes certified gluten free taco packets that are usually easy to find. No one will know the difference, so you can make gluten free tacos for everyone. The wheat in the taco seasoning is just a filler, there is no sacrifice in flavor without it.

Special Instructions

Clean frying pan and spatula very well with soapy water before use. This helps remove residual traces of gluten from previous use. To be safest, you might use a newer pan that has been lightly used, or choose a stainless steel pan.

Use fresh ground beef.

Brown hamburger in standard fashion. Add water and gluten free seasoning packet as directed on packet instructions. Serve these with the following wonderful gluten free ingredients:

Great Value brand nacho cheese chips are gluten free and taste very close to Doritos (Doritos Nacho cheese chips may be cross-contaminated with wheat in the factory so we do not use)

For taco salad use Hidden Valley Ranch dressing or Ken’s steakhouse Country French dressing

The only food group missing is fruit. Serve with your favorite fresh fruits and ENJOY!

Annie's Gluten Free Mac and Cheese

Box of Annie's gluten free mac and cheese

Our favorite GF mac and cheese in a box is Annie’s. Once again, no one will know this is gluten free so you can prepare the GF version for everyone. The downside is that it is a little bit more costly than regular mac. If you are also preparing regular mac and cheese, make sure you boil the pasta in a separate pan of water and wash the colander really well with warm soapy water before draining the gluten free pasta. Also, don’t share the same stirring spoon between the two kinds of pasta or you will contaminate the gluten free pasta. Many meat companies now make gluten free hotdogs. Look for the words gluten free on the label. We like Bar S or Oscar Meyer Natural Selects hotdogs.

Special Instructions

Prepare Annie’s gluten free pasta as directed on the box. Adding the optional butter does make it creamier, but be sure to use a fresh stick of butter that is not contaminated with crumbs.

Heat and dice the gluten free hotdogs on a clean plate. Add to the mac and cheese.

If you also plan on preparing regular mac and cheese, make sure you boil the pasta in a separate pan of water and wash the colander really well with warm soapy water before draining the gluten free pasta. Also, don’t share the same stirring spoon between the two kinds of pasta or you will contaminate the gluten free pasta.

Done! Serve with:

ENJOY!

Gluten Free Chicken Nuggets

Golden Platter gluten free chicken nuggets

There are several delicious brands of gluten free chicken nuggets and tenders. Our top 3 favorites are Golden Platter Gluten Free Chicken Nuggets, Perdue gluten free chicken breast tenders, Applegate Naturals gluten free chicken nuggets, When our kids have friends over, they have no idea these chicken tenders are gluten free! The downside is they are expensive. The Golden Platter nuggets are our all time favorite. They are certified gluten free. You can buy a nice big bag that will feed a crowd, or you can use a little at a time and keep the rest frozen.

Special Instructions

You can bake gluten free chicken nuggets in the oven at the same time as regular chicken nuggets, but you must use separate pans. Also, as an added layer of protection, cover the pan for the GF nuggets with parchment paper or foil (if you use foil, spray with a little cooking spray to prevent sticking). Bake as directed. Make sure to avoid contact between the two types of nuggets. Many people are using air fryers these days. The baskets collect bits and pieces of gluten residue from breaded products. It is safest to use a baking sheet in the oven. If you wish to use the air fryer make sure the basket is cleaned out very well with warm soapy water (or according to the manufacturer’s instructions). Also, I recently discovered there is perforated parchment paper specially designed for air fryers on Amazon. Make sure to get paper that is compatible with your air fryer. This will help reduce the risk of cross-contamination.

We like to serve our chicken tenders with:

ALL FOOD GROUPS COVERED! ENJOY!

Gluten Free Fish Sticks

Ian's gluten free fish sticks

Much like the chicken tenders, these taste almost like regular fish sticks but I would not feed them to a crowd unless you want to empty your wallet. Just being honest.

Special Instructions

You can bake Ian’s gluten free fish sticks in the oven at the same time as regular fish sticks, but you must use separate pans. Also, as an added layer of protection, cover the pan with parchment paper or foil (if you use foil, spray with a little cooking spray to prevent sticking). Bake as directed. Make sure to avoid contact between the two types of fish sticks. Many people are using air fryers these days. The baskets collect bits and pieces of gluten residue from breaded products. It is safest to use a baking sheet in the oven. If you choose to use the air fryer make sure the basket is cleaned out very well with warm soapy water (or according to the manufacturer’s instructions). Also, I recently discovered there is perforated parchment paper specially designed for air fryers on Amazon. Make sure to get paper that is compatible with your air fryer. This will help reduce the risk of cross-contamination.

We like to serve these with:

  • Kraft or Hellmans tartar sauce
  • Easy homemade coleslaw (make the night before). I use the shredded packages of cabbage and carrots in the produce section so I don't have to spend the time shredding. I don’t buy premade coleslaw as I worry about the possibility of gluten contamination.
  • Cooked peas or sweet corn
  • Ore-ida french fries (most varieties are gluten free, check label)
  • Lays classic potato chips
  • Fresh fruit or mandarin oranges

Another meal done! ENJOY!

Gluten Free Frozen Pizza

Bellatori gluten free frozen pizza

Our favorite gluten free frozen pizzas are Freschetta and Bellatoria. These frozen, thin-crust pizzas bake very QUICKLY. They take only 8-12 minutes depending on your oven. Keep an eye on them because they will easily burn. They taste great, so sharing with people who aren’t gluten free won’t be a problem. If you are ambitious and want to make a pizza crust from a box, our family LOVES Mama Stoen's GF Pizza Crust Mix. It is quite sticky so moisten your hands with water when you are ready to press it in the pan. Be sure to cover your pan with parchment paper first. It rises as it bakes so be sure to press it out pretty thin or it may get too thick. Try it if you prefer a thicker gluten free crust.

If you are having a pizza party, in most cases, you will only need enough gluten free pizza for one or two people. Please remember to keep the GF pizza separate from the others so the kids don’t mix them up. It is best to clearly label the gluten free pizza. I still do not have great faith in ordering gluten free pizza from restaurants. They have to have the perfect kitchen set up to be safe - and staff that are very well trained. Often this is not the case. There are a few restaurants that have it mastered, but most are not there yet.

Special Instructions

It is OK to bake a gluten free pizza and wheat crust pizza at the same time, but they should not come into contact with one another. Use separate pans and, as an added layer of protection, cover the gluten free pizza pan with parchment paper or foil. We love to top our GF cheese pizza with our favorite toppings (canadian bacon and pineapple, or veggie toppings, to name a few). Bake according to instructions. They bake FAST. Check frequently to prevent burning.
Remove from oven and use clean pizza cutter to cut the pizza. Don’t share the pizza cutter between the two kinds of pizzas without washing it first. Serve with parmesan cheese. Add a tray of fresh veggies with Hidden Valley Ranch dip and ENJOY!

Gluten Free Burgers

hamburger

Who doesn’t love a good, juicy burger? Fresh meat from the deli is usually gluten free unless it has been added in seasonings, sauces, or marinades. Meat can also get contaminated unintentionally behind the counter. It is never a bad idea to check with the meat manager to make sure your ground beef or fresh meat is free from gluten.

Special Instructions:

Since burgers are naturally gluten free, the problem comes with the preparation. Burgers can be fried on a griddle, in a pan, or on the grill. The meat can be exposed to gluten on any one of these surfaces. You must make sure the frying pans or griddle surfaces are cleaned well with warm soapy water. This helps remove residual traces of gluten that build up over time. To be safest, you might use a newer pan that has been lightly used or choose a stainless steel pan. If you use an older non-stick pan, make sure to wash it really well. Cover grill grates with foil before grilling a burger that is meant to be gluten free. Grill grates also hold onto a lot of residue that contains gluten.

Good gluten free hamburger buns have been hard for us to find. Most of them seem too dry and crumbly. Udi’s buns are easiest to find and the best we have found on the market. In my opinion, there is too much bread, so use just one half of the bun or you will have way more bun than beef. An alternative option is to use your favorite gluten free bread and forget about the bun. It’s a good idea to keep a loaf of gluten free bread on hand in your freezer. It keeps well in the freezer for a long time. And you will be glad you have it for your GF guest!

The following additions make a good burger even better:

  • Lettuce, tomato, onion, mushrooms, peppers, pickles (as long as they don’t contain malt vinegar - distilled vinegar is fine, malt vinegar not fine - read label), bacon (make sure the bacon label says gluten free) ketchup, mustard, mayo.
  • We like corn on the cob with our burgers in the summertime.

We also like burgers with:

Gluten Free Crispy Grilled Sandwiches

gluten free grilled sandwiches

I will start by saying these sandwiches are awesome! Better yet, they are easy! Gluten free bread is not great. It is OK and certain companies have developed recipes that are pretty darn good. Still, you just can’t beat the taste and texture of bread made with wheat flour. HOWEVER, when it comes to toasting or grilling, gluten free bread is the winner! There is something about toasted gluten free bread that is crispy and very tasty! Try it for yourself!

Special instructions:

You first need to make sure your pan surface or griddle surface is cleaned well with warm soapy water and free of old residue that could contain gluten. Do not place gluten free sandwiches in same pan as regular sandwiches as they will come in close contact. Use separate pans. If you have a large griddle you may share the same griddle but make sure there is plenty of space between the sandwiches. Next, use a fresh stick of butter to butter two pieces of your favorite gluten free bread. Remember, don’t use butter from an old tub or stick as it will be contaminated with crumbs. Use a fresh supply of butter. Our favorite GF bread is Canyon Bakehouse 7 grain bread. If you prefer white, many people like Udi’s delicious soft white bread or Schar Artisan Baker white bread. Place bread on griddle (or in pan) butter side down.

Top with gluten free sliced sandwich meat and your favorite cheese. We use Hormel Natural Choice honey ham or turkey and sliced Colby jack, provolone, or swiss. Use a clean spatula to flip your gluten free sandwich. Don’t share the flipping spatula between sandwiches without first washing or you will contaminate your gluten free sandwich. It is best to use a separate spatula altogether and designate it for the gluten free sandwich. Grill both sides until nice and crispy and the cheese is melted. I sometimes lay the meat slices directly on the griddle for a minute to warm them up before placing them on the sandwich. If you bought a loaf of GF bread and use only a few pieces - place the leftover in the freezer. It freezes well for a long time and you will have it on hand when your GF guest returns. You can serve these sandwiches with fresh veggies and/or fresh fruit and you’ve got yourself a tasty GF meal! ENJOY!

Gluten Free Chili

Gluten Free Chili

Some people only eat chili in the winter months. Our family eats chili all year round! This chili is hearty and satisfying - a nice combination of a tiny bit spicy and a little bit sweet. Kids will love it. This recipe can be prepared in minutes. Some people are not aware that chili seasoning packets often contain wheat. McCormick makes a gluten free chili packet that is available in many stores and supermarkets. There is ZERO lack in flavor so you can make GF chili for everyone.

Special Instructions

Use fresh ground beef. Clean frying pan and spatula very well with soapy water before use. This helps remove residual traces of gluten from previous use. To be safest, you might use a newer pan that has been lightly used, or choose a stainless steel pan. If you use an older non-stick pan make sure to wash it really well. Brown 2 pounds hamburger in standard fashion. If desired add ¼ cup grated or chopped onion to the hamburger. Clean a soup pot well with warm, soapy water. To the pot add:

  • Two 28 oz cans Dei Fratelli tomato sauce (or any gluten free tomato base of your choice)
  • 1 large can Bush’s Country Style baked beans
  • 1 15 ounce can Bush’s Best black beans
  • 1 16 ounce can Bush’s Best kidney beans
  • 1 packet gluten free McCormick chili seasoning
  • 3 Tablespoons of brown sugar
  • If you like it more spicy, add a little McCormick Chili powder
  • If you like it more runny, add more tomato sauce
  • For a little more sweetness, add another tablespoon of brown sugar
  • Serve with these awesome Schar gluten free saltine crackers
  • Fritos corn chips
  • Sour cream
  • Cheddar cheese
  • Your favorite fresh veggies and fruits

This will feed 10-12 people.

ENJOY a full and happy (and possibly gassy) crowd!

Gluten Free Pancakes with Sausage or Bacon

Gluten free pancakes with bacon

We sometimes have breakfast for supper at our house! My son would eat pancakes for every meal! We had to try several brands of gluten free pancakes before we found our favorite. The winner for our family is Krusteaz gluten free buttermilk pancake mix. These do not taste grainy or gritty and they have the perfect amount of fluff. Our guests claim they cannot tell the difference. Everyone has different taste, however, so you may want to ask your guest if they have a favorite GF pancake mix. To make them extra delicious you can add some fresh blueberries or chocolate chips to the batter. Processed meats like sausage and bacon may contain gluten. Just make sure you purchase a brand that has gluten free printed somewhere on the label. We prefer Smithfield sausage links. If you like your sausage with a hint of sweetness try Applegate chicken and maple sausage. For bacon we like Smithfield bacon or Farmland thick-cut bacon. Our kids have never had issues getting sick from these meat products.

Special Instructions

First, make sure your griddle or pan is well cleaned with warm soapy water to remove any residual traces of gluten from previous use. Make sure your utensils are good and clean. Using a clean mixing bowl and spoon, mix gluten free pancake mix as directed on the box. I would not advise use of an electric mixer or KitchenAid as these appliances harbor residual traces of gluten that can contaminate the food. Also if you are making a batch of regular pancakes at the same time, do not share utensils between the two. Let pancake batter rest while you prepare the meat. Drop meat onto clean griddle or pan and brown as directed. Next prepare pancakes. Spoon batter onto surface of clean griddle. Make sure to cook the gluten free pancakes before the regular pancakes so that they do not come into contact with one another. Place pancakes in a warm dish or bowl until ready to serve, once again keeping them separate from regular pancakes.

Serve your pancakes with your favorite syrup. You may have pure maple syrup on hand, if not, our family favorite is Hungry Jack. You can also serve pancakes with crushed strawberries and Cool Whip or Rediwhip.

Serve this meal with some fresh pineapple or strawberries and you are GOOD TO GO!

ENJOY!

Gluten Free Omelets with Hashbrowns

Omelet with veggies

On weekends, we ROCK brunch at the Stegen house. Omelets are central to our brunch. Omelets are typically gluten free and can be loaded with delicious veggies, meats, and cheeses. Eggs are naturally gluten free, high in protein, inexpensive, easy to prepare, and filling - SLAM DUNK! Hashbrowns are a nice addition to omelets. We love our hashbrowns brown and crispy. We use Ore-ida shredded hash browns. Most frozen hash browns are gluten free but be sure to check the label. Toast is always good, but risk of contamination is high. Unless you have a toater that is desinated for gluten free products, I would skip the gluten free toast. There will be plenty of carbs in the hashbrowns! Again, I will emphasize the importance of careful preparation as kitchen prep is where the cross-contamination occurs.

Special Instructions

Wash your griddle or pans well with warm soapy water to remove traces of gluten that may be left behind from previous use. Make sure utensils are also good and clean. Start by heating 3-4 tablespoons vegetable oil in larger pan (I prefer this over olive oil for hashbrowns). Add hashbrowns to oil making sure it doesn’t get too hot. Melt a few tablespoons of butter and pour over top of hashbrowns. (make sure to use butter from a fresh stick). Next, sprinkle with salt and pepper. You must use salt and pepper or they will be bland. Allow them to fry several minutes without stirring. You can even press them down flat with the spatula. When they are ready, flip over and fry for 3-5 more minutes until nice and golden brown. While you wait on the hashbrowns, heat a few tablespoons of olive oil in another pan. (I prefer olive oil for eggs). In a bowl, mix 10 eggs, 3/4 cup milk, diced peppers, diced onion, Farmland diced ham, salt and pepper. Beat well with fork or wire whisk. Pour into pan and cook on medium heat. Stir and flip frequently with spatula. When cooking is nearly complete, top with shredded cheese (unless dairy intolerant) and allow to melt. Cover to keep warm. Serve hashbrowns with ketchup. Add some fresh fruit to the meal and mission accomplished! ENJOY!

 

Did you like these ideas? Be sure to check out my list of TOP 12 GF Snacks Kids Love for quick and yummy snack ideas.

Cheers,

Jenny's Signature

When Your Gluten Free Child is Invited to a Sleepover

When Your Gluten Free Child is Invited to a Sleepover

By Jenny Stegen | September 5, 2020

Boys having a sleepover

We never want our kids to be excluded because of dietary restrictions. Thankfully our own children have friends with AMAZING parents that care about feeding them safely. They make the extra effort to ask questions and to get educated. They have gluten free food and snacks on hand just for our kids. Awesome, right!?! Unfortunately, not all parents will be quite as easy to work with, so it will be up to you to make sure your child eats safely when he or she is away from home. We want our kids to have time away from home that is fun and worry-free!

Here are some tips to make this as headache-free as possible:

  1. First and foremost, communicate with the parent or adults who will be in charge of the meals. Explain that your child must eat gluten free, and that food preparation is just as important as food choices. Make sure they have your phone number for questions.
  2. Next, you can refer them to my list of easy kid-approved GF meals specifically written for those hosting a gluten free guest. These are meals that are quick, easy, and most importantly, things kids commonly eat and love. People love ideas – they don’t enjoy thinking about what to prepare (at least I don’t!) – so share with them your ideas and tell them exactly what products you like to use.
  3. Make sure to refer them to this quick guide to gluten free food prep. This is a quick, easy, step by step guide with graphics included. I don’t know about you, but I tend to be a visual learner. Refer them to this guide and save yourself the time and trouble of having to explain how to prevent cross-contamination. Additionally, I created a letter for parents or cooks summarizing the process of safe food preparation.
  4. Offer to provide food for your child. Some people may not feel comfortable, or they may be worried they will make your child sick. Always offer to drop off food or send food with your child. Have a game plan. This backpack cooler is an amazing and discrete way to send food with your child. It can stay in their locker all day. I suggest you do not use ice. Use our favorite ice packs. This is a sure way to keep items cold for a full day and no one knows its a cooler! Just make sure things get placed in the fridge once they arrive at their destination. It won’t keep things cold for more than 12 hours.
  5. Remember to invite the parents/adults to call with any questions or concerns. Let them know you appreciate it when people call with questions rather than guess at the right answer.

I hope you find these tips helpful. It can be hard to let go and trust someone else to be in charge of our child’s meals. I completely get that! Please use these tips and give it a try. It is important to allow your child social opportunities away from home. Most likely, you and your child will have no regrets.

Jenny's Signature

Top 10 Things You Wish You Had Known to Prevent ‘Glutening’ Your Guest

Top 10 Things You Wish You Had Known to Prevent ‘Glutening’ Your Guest

By Jenny Stegen | August 30, 2020

Little girl with tummy ache laying on the couch

Getting glutened is another term for unintentionally exposing yourself or someone else to gluten. People living with celiac disease or gluten intolerance feel very sick after exposure to gluten. Common symptoms of being glutened include stomach cramps, nausea, vomiting, diarrhea, headache, exhaustion. These symptoms certainly take the fun out of a good time! These are some common mistakes and assumptions people make that result in glutening your guest or loved one. We know it is never your intention to make your guest sick. Read this post - your guest will love you for it!

#1 Don't ever assume anything is gluten free

Woman in kitchen working at computer while on the phone

Involve your guest in the meal planning

Know how to identify gluten on food labels and be sure to involve your gluten free guest when planning the menu. Good communication with your guest will help you make safe choices and learn their preferences. You don’t want your guest to have any anxiety about what they are eating. Involving them will reduce anxiety and help keep them safe. They want to hear from you!

#2 Don’t use your toaster to toast their gluten free bread

Toaster with toast popping up

Your toaster is full of wheat crumbs that will inevitably contaminate their gluten free bread. Believe me, they would rather go without toast.

#3 Don’t use your mixer

Stand up mixer with attachment

The attachments hang on to traces and remnants of batter and gluten from previous use. The safest way to mix up a GF cake or GF cookies is to use the good old fashioned spoon and bowl method.

#4 Avoid using your old non-stick frying pans

used non-stick frying pan

Avoid using your old non-stick frying pans that have scratches, scrapes, and residue on the surface. Choose a lightly used pan or a stainless steel pan. If you must use an older non-stick pan, wash it really well with warm soapy water.

#5 Use caution when using your air-fryer

Air fryer basket being washed under running water

Do not use if the basket has collected a lot of residue or build up. Wash it very well prior to use to remove crumbs and debris.

#6 Look for wheat in seasoning packets

Gluten free McCormick taco seasoning packet

Chili seasoning packets and taco seasoning packets often contain wheat. Check for wheat on the label and use gluten free versions of these products.

#7 Don't use shared butter, peanut butter, and jam

toast crumbs in tub of butter

YIKES!

Avoid using your shared supply of butter, peanut butter, and jam. These products are full of crumbs containing gluten. Have a fresh supply of these items available for your gluten free guest. Label them so others know these are exclusively for your guest. Your guest will love you for this and you can use up the leftovers after they leave.

#8 Kellogg's Rice Krispies are not gluten free

Gluten free Malt O Meal crispy rice cereal

This crispy rice cereal is gluten free

They contain malt flavoring which is derived from barley. People often assume this cereal is safe because it is made from rice. Not true! Use a gluten free version of crispy rice cereal to make your rice crispy bars. Similarly, Crispix are not gluten free, you need to use Rice Chex to make puppy chow. Trust me, the gluten free versions of these treats taste every bit as good.

#9 Oats are naturally gluten free

Bob's Red Mill gluten free oats

These oats are labeled gluten free

Unfortunately, they are often contaminated with wheat during the harvesting and manufacturing process. Assume all things with oats contain gluten unless it is specifically labeled gluten free.

#10 Reconsider restaurant foods

Waitress handing menu to customers in restaurant

Gluten free on a menu does not always mean gluten free

Restaurant foods carry very high risk of being contaminated with gluten. Talk to your guest before making plans to order from a restaurant.

Did you know your kitchen is a common source of gluten cross-contamination? For more information on safe preparation of gluten free food please refer to my post entitled Quick Guide to Safely Preparing Gluten Free Food.

There you have it! Trust me, your gluten free guest will love you for being aware of these common mistakes.

 

Yours Truly,

Jenny's Signature

Identifying Gluten on Food Labels: Become a Master in Minutes!

Identifying Gluten on Food Labels: Become a Master in Minutes!

By Jenny Stegen | August 25, 2020

Cart moving down grocery store aisle

Would you agree that food labels often look like they are written in a different language? This step-by-step guide will help you readily identify gluten ingredients. Remember - wheat is not the only source of gluten. Barley and rye are additional sources of gluten that are important. Therefore, when reading labels, you must learn how to identify wheat, barley, and rye.

Choosing foods with confidence is very important when you have celiac disease or non-celiac gluten intolerance. It is important for you to know that a food doesn't have to be labeled gluten free in order for it to be safe. In fact, there are lots of safe choices that come without a gluten free claim on the label.

I like keeping things simple and easy to understand and I really think you are going to like this post! Read on to discover how to identify a variety of safe and wonderful food choices. I recommend you print my flow chart and follow along as you read this post. You will soon be a master at identifying gluten on food labels!

Step 1: Look for a statement that says Contains Wheat

This statement will often be in bold at the end of the list of ingredients. The word wheat may be buried somewhere within the list of ingredients. It is usually obvious and not an unfamiliar word thanks to labeling rules that have made it easier for allergens to be identified. It will most often come at the end of the list of the ingredients and will be easy to find. Exclude all foods containing wheat.

Ingredients list on food label with Contains Wheat circled

Step 2: Look for Barley in the List of Ingredients

Since barley is not considered one of the major food allergens, you will have to search for it. Unlike wheat, it will not be written in bold or declared at the end of the ingredients list. The following indicates the presence of barley and should be excluded from your diet: barley, barley flour, barley malt, malt extract, malt flavor, malt syrup, malt vinegar. Basically, anything containing the words barley or malt.

Maltodextrin is OK. Rarely is it derived from wheat. If it is, it will be clearly stated on the label.

A few uncommon sources of barley include yeast extract, natural flavors, smoke flavoring, and rice syrup. If the product is labeled 'gluten-free', you do not need to worry about these ingredients. I did not add these to the flow chart as they are rarely a problem. However, if you feel ill after eating a product, you should check for one of these ingredients and call the manufacturer to inquire about the presence of gluten.

Any of the following indicate presence of barley: barley, malt, malt extract, malt flavor, malt syrup, malt vinegar.

Barely in list of ingredients on Kellogg's Rice Krispies

Barley found in Kellogg's Rice Krispies

Step 3: Look for the Word Rye in the List of Ingredients

You won’t see this ingredient too often. Just look for the word rye - it's as simple as that. Exclude all foods containing rye.

Rye found in list of ingredients on product label

Step 4: Look for an Advisory Statement on the Packaging

It is often found below the list of ingredients. Examples of advisory statements include:

  • “May contain traces of wheat”
  • “Made on shared equipment that processes wheat”
  • “Manufactured in a facility that processes wheat”

Many of these products will be safe, but those who are highly sensitive should consume with caution and avoid if they make you feel sick.

Note - Some products with advisory statements are also labeled gluten free and this means it contains no gluten or trace amounts that are considered safe for you.

 

Advisory statement on a product label containing wheat

Step 5: Look for a Gluten Free Statement or a Certified Gluten Free Seal

Foods with gluten free statements on the label are good choices. It is still wise to scan the ingredients list for gluten. On a very rare occasion, a product will be mislabeled as gluten free when indeed it contains gluten. If you feel sick after eating a food that is labeled gluten free, you should consider contacting the manufacturer to make sure they did not mislabel the product. Mistakes can happen in just about any industry including the food industry. Like I said - not a common occurrence.

Gluten free claim on a box of macaroni and cheese

Gluten free claim on a box of macaroni and cheese

Gluten free certification symbols

Certified gluten free symbol on a box of cookies

Gluten free certification symbols

These are certified gluten free seals to look for on packaging. Foods with these certifications meet the highest testing standards for gluten. These are the best choices for those highly sensitive to gluten. The logos in the top row are in the process of changing their appearance as indicated by the arrow.

Step 7: Make Sure Products Made with Oats are Labeled Gluten Free

Noted in pink box on flow chart

If the product contains oats make sure it is labeled gluten free. Oats are naturally gluten free but often contaminated with wheat through the manufacturing process.

Box of gluten free granola bars

Gluten free granola bars

Box of gluten free instant oatmeal

Gluten free oatmeal

Step 7: Processed Meat Products

Noted in pink box on flow chart

Processed meat products have their own labeling standards and gluten ingredients may not be quite as obvious. Examples include cold cuts, sausages, hot dogs, bacon, etc. Look for wheat, barley, and rye in these products just as you would with other foods. It is safest to use meat products that are labeled gluten free. If it is not labeled gluten free, be cautious of the following ingredients: starch, modified food starch, dextrin. If you see these ingredients on a meat label, call the company to check for the presence of gluten before eating.

Sliced ham with gluten free claim

Recap of the steps to take when looking for gluten on a food label:

  1. Look for wheat; if wheat is found do not consume.
  2. Look for barley (sources listed in light blue box above); if sources are found do not consume.
  3. Look for rye; if rye is found do not consume.
  4. Look for an advisory statement; if one is found, check for a gluten free statement. If it is labeled gluten free, it is safe. If not, proceed with caution and avoid if you are severely sensitive.
  5. Look for gluten free statements and gluten free certifications. These products are excellent choices.
  6. Make sure products containing oats (oatmeal, granola bars, granola, etc) have a gluten free claim or gluten free certification on the label.
  7. Make sure processed meat products (sausage, cold cuts, bacon, hotdogs, etc) have a gluten free claim or gluten free certification on the label.
  8. If you follow these steps and feel that a product makes you ill, check the label again and consider calling the manufacturer to check for presence of gluten or cross-contamination.

Congratulations! You are now an expert in selecting safe gluten free food products! The electronic version of my flow chart can be found below and on my Gluten Free Resources Page. You may want to print it for your convenience. As an additional tool, I created a chart below that categorizes foods and products according to their risk of containing gluten. Hoping all of this makes the process of learning a new lifestyle a little easier for you!

Health and Happiness,

Jenny's Signature

Gluten Free Party Treats Everyone Will Love

Gluten Free Party Treats Everyone Will Love

By Jenny Stegen | August 20, 2020

Boys birthday party with gluten free Iowa Hawkeyes cake

Having a party or birthday celebration and looking for a quick and delicious GF treat option?

You’ve come to the right place. These are the perfect GF treats and sweets that everyone will love. There is no need to make separate treats for the non-GF crowd as these are sure to please everyone!

Treats prepared in a kitchen that is not set up to be gluten free can easily be contaminated with gluten. Before preparing these treats please review my Quick Guide to Safely Preparing Gluten Free Food. The steps you take to prepare gluten free food are so very important. You do not want to contaminate your guest or loved one. The idea is to make them happy, not sick!

Ready to earn a whole lot of love from your gluten free friend? Read on!

For the Confetti Lover: Pillsbury Funfetti Gluten Free Cupcakes

Gluten free confetti cupcakes with frosting

Pick up a box of Pillsbury Gluten Free Funfetti cake mix

If using a mixer, wash attachments very well to remove residual traces of gluten. Prepare cake as directed on box. Line muffin tin with cupcake liners. Fill each liner ⅔ full with batter. Bake as directed. Allow to cool then frost with Betty Crocker cake frosting. If desired, sprinkle with Betty Crocker rainbow sprinkles. You will never know these are gluten free.

Serve with ice cream and a candle on top. ENJOY!

For the Crispy Lover: Gluten Free Rice Crispy Treats

Boy with pan of gluten free rice crispy treats

Kellogg's Rice Krispies are not gluten free as the malt flavor contains gluten (malt flavoring is derived from barley). A good alternative is Malt-O-Meal Crispy Rice. These are found with the bagged cereals. You won’t taste the difference.

Make sure you have a nice clean, larger pan. Melt 8 Tablespoons of butter. Add a 16-ounce bag of mini marshmallows. Melt LOW AND SLOW and do not bring to a boil or your bars will be hard as bricks! To the melted marshmallows, add 1 teaspoon of vanilla and ½ teaspoon salt. Stir in 9 cups of Crispy Rice cereal.

Press into a clean 9 x 13 pan, preferably glass which is less likely to hang on to gluten residue. You can use some Betty Crocker Rainbow Sprinkles to make them festive. We like to melt a bag of milk chocolate chips in the microwave and coat the bars in chocolate.

Your entire crowd will ENJOY these crispy treats!

For the Peanut Butter Lover: Peanut Butter White Chip Clusters

Pan of gluten free peanut butter clusters on parchment paper

Please use a fresh supply of peanut butter for these treats. Most likely your current supply is full of crumbs that will contaminate your gluten free treats.

In large glass bowl melt chips then add peanut butter. Stir. Add marshmallows, peanuts, and Crispy Rice cereal. Combine well and drop in clusters onto parchment paper. Allow to set and ENJOY pleasing your peanut butter lovers! These are soooo good. Refrigerate to store.

For the Chocolate Lover: King Arthur Gluten Free Fudge Brownies

Boy with pan of gluten free King Arthur brownies

Pick up a box of King Arthur Gluten Free Fudge Brownies. If using a mixer, wash attachments very well to remove residual traces of gluten. Prepare brownies as directed on box. Glass pan is preferred to reduce the risk of cross-contamination. Note this recipe is for an 8-inch square pan. I make two boxes (double all ingredients) for a 9 x 13 pan. Serve with ice cream. A little hint: We love the Kemps gluten free frozen yogurt and ice cream varieties. They are sold in oval-shaped 1.5-quart containers. They have a delicious flavor called Mint Cow Tracks. This is AWESOME with brownies! YUM YUM. My mouth is watering!

For the Crunchy Lover: Gluten Free Puppy Chow

Gluten free puppy chow in bowl

Please use a fresh supply of peanut butter for these treats. Most likely your current supply is full of crumbs that will contaminate your gluten free treats.

In a medium glass bowl, melt 1 stick butter, 1 cup milk chocolate chips, and 1 cup peanut butter. Stir well. Place one 12 ounce box of Rice Chex in large bowl, pour melted mixture over cereal and gently stir with large spoon. (Don't use Crispix cereal - it is not gluten free). Next, place 2 cups powdered sugar in jumbo-sized Ziplock. Add coated cereal. Seal bag and gently shake and turn upside down until well coated. Store in an airtight container.

ENJOY the crunchy, powdery sweetness of this classic treat!

For the Caramel Lover: Gluten Free Caramel Chocolate Oatmeal Chews

Boy with pan of chocolate caramel oatmeal chews

This is one of my favorite recipes modified from Pampered Chef website. These have a wonderful combination of caramel, chocolate, and oatmeal and everyone asks for the recipe. I use gluten free flour (either Domata or Bob’s Red Mill) and no one can tell the difference. Oats are naturally gluten free but they are often contaminated with wheat so you must use gluten free oats. Popular brands are Quaker gluten free quick oats or Bob’s Red Mill GF oats.

Preheat oven to 350. In medium-sized mixing bowl, combine 2 cups gluten free oats, 1 ½ cups gluten free flour, ¾ cup packed brown sugar, and 1 tsp baking soda. Add 2 sticks melted butter and mix until crumbly. Reserve 1 cup of the mixture. Press remaining crumb mixture into bottom of 9x13 pan, preferably glass which is less likely to hang on to gluten residue. If you use an older metal pan, place parchment paper down for an added layer of protection. Bake crust 12-15 minutes, it will be light brown and slightly bubbly around the edges, don’t overbake.

In small bowl, combine 1 cup caramel ice cream topping with 1/4 cup gluten free flour. Our very favorite is Mrs. Richardson’s caramel topping. Drizzle topping mixture over crust. Sprinkle ½ cup milk chocolate chips and ½ cup butterscotch chips over the drizzle. Crumble remaining crust mixture on top and bake 15-18 minutes or until light golden brown and bubbly. You better sit down before you take a bite - you may pass out they are SO GOOD!

For the Fruit Lover: Gluten Free Fruit Pizza

Girl holding pan of gluten free fruit pizza topped with fresh berries

For this recipe, you will be using your mixer for the filling. Make sure your mixing bowls and beater attachments are nice and clean to remove old gluten residue. Use a large jelly roll pan or a large pizza pan and cover with parchment paper. Heat oven to 350. Prepare two boxes of Betty Crocker gluten free sugar cookies (that’s right - you need a double batch - double all ingredients). Spread sugar cookie dough on baking sheet. It is sticky and it helps to wet your hands under the sink to prevent dough from sticking to your hands. Spread it out somewhat thin - about ¼ inch - it will rise with baking. You will have some leftover dough you can use to bake a few cookies! Bake the crust about 12 minutes - it will be slightly bubbly and a very light golden color. Remove from oven. While crust is cooling, mix 8 ounces slightly softened cream cheese, 1 cup of powdered sugar, and an 8-ounce container of cool whip. To prevent lumpy cream cheese, gently soften in microwave (do not melt), mix it with the beater before adding the powdered sugar and cool whip. Spread the filling onto the cooled crust and top with your favorite fruit toppings. We love using berries: strawberries, blueberries, raspberries, blackberries. Use fresh as frozen berries get wet and mushy when they thaw. This is one of my kids' all-time favorite desserts and is sure to be a hit at your party!

For the Cookie Lover: Gluten Free Chocolate Chip Cookie Pizza

Gluten free chocolate chip cookie cake on parchment paper

I am about to share the absolute best gluten free chocolate chip cookie recipe you will ever have. I make them with Domata gluten free flour every time and my kids’ friends can’t get enough. They definitely have no idea they are gluten free, and I often get asked to share the recipe. You can make the standard cookies, but it’s fun to make a cookie pizza for something a little different. Once again, make sure your cooking supplies are well washed including your bowls, utensils, and mixer attachments. Cover your cookie sheets with parchment paper. Or, in the case of a cookie pizza, cover the pizza pan. In a large mixing bowl, cream together 2 sticks butter, ¾ cup brown sugar, ¼ cup white sugar. Add 1 box instant vanilla pudding and 1 tsp of vanilla. Stir. Add 2 eggs and stir.

In a separate bowl mix together 2 ½ cup gluten free flour and 1 teaspoon baking soda. Pour into the dough mixture and combine well. Lastly, stir in a 12-ounce bag of milk chocolate chips. Drop onto cookie sheet and bake for 12 minutes or press into pizza pan and bake 12 -14 minutes. The batter is thick - if you make standard cookies press them down a little with a fork before baking. I am certain you will be baking these again! It’s all about the vanilla pudding. ENJOY!

For the Oatmeal Lover: Flour Free Monster Cookie Bars

Gluten free monster cookie bars on parchment paper

I discovered this recipe at togetherasfamily.com. It was one of the first desserts I made after the kids were diagnosed with celiac disease. These bars are really amazing - just like a soft, chewy, delicious monster cookie. You must use gluten free oats because regular oats are often contaminated with wheat. We also like Bob’s Red Mill gluten free oats. Use a large jelly roll pan covered with parchment paper. Heat oven to 350. In a large bowl, combine 1 cup packed brown sugar, 1 cup white sugar, 1 ½ cups peanut butter and 1 stick softened butter. Beat until fluffy. Add 3 large eggs and 1 tablespoon vanilla. Stir. Add 4 cups gluten free oats and 1 teaspoon baking soda. Mix well with a large spoon. Lastly, add 1 cup plain m&ms and 1 cup milk chocolate chips. Stir until well combined. Press down into baking pan. Spray hands with Pam or moisten hands with water to prevent sticking. Bake 17-20 mins. Edges will look slightly brown and the middle will look pale. Do not overbake these. If anything, underbake a little. ENJOY!

For the Sweet and Salty Lover: Gluten Free Party Mix

gluten free party mix in a bowl with ingredients

Nothing beats a tasty snack everyone will love that takes three minutes to prepare! Throw together some sweet and salty treats to create this super yummy snack mix. Sure to please your party guests! Some of my favorite gluten free ingredients include:

Nuts.com is an amazing online company that offers gluten free nuts that are sure to be free from gluten contamination. I love having some of the roasted cashews and roasted Virginia peanuts on hand!

I know you will enjoy this tasty snack.

A Word on Ice Cream

Many baked treats are better with ice cream. Ice cream is usually gluten free but it can be contaminated with gluten in the manufacturing facility. Check the label to make sure there is no wheat or malt. Choose vanilla or chocolate to be safe. Avoid cookies and cream, cookie dough, and flavors with brownie chunks. Our family loves the Kemps vanilla and chocolate frozen yogurt. They come in an oval-shaped 1.5-quart container and they are labeled gluten free (in small print). Breyer’s is also reliably gluten free. Want to have ice cream cones?  These Joy gluten-free cones are awesome. Your gluten free friend will seriously love you for having these cones!

Don’t have time to make treats from scratch? Wondering about safe gluten free candy options?

Check out this amazing resource which provides a comprehensive candy list:https://www.verywellfit.com/gluten-free-candy-list-562806

Also you will find some great snack ideas in my post entitled Top 12 Gluten Free Snacks Kids Love

XOXO from your GFF,

Jenny's Signature

Top 12 Gluten Free Snacks Kids Love

Top 12 Gluten Free Snacks Kids Love

By Jenny Stegen | August 15, 2020

These Top 12 GF snacks are incredibly easy and delicious! Kids and adults alike will love these satisfying snacks. Having a gluten free guest? You NEVER want your guest to be hungry. They will be delighted when you share your supply of tasty GF munchies. Non-GF people love these too - so nothing is wasted if you have some left-over after your guest returns home. Lastly, most of these snacks are conveniently portable for people on the go!

Gluten Free Nuts

A delicious selection of gluten free nuts

Nuts are naturally gluten free, but unfortunately, nuts, nut mixes, and trail mixes are frequently contaminated with wheat during manufacturing. Even nuts from bulk bins at whole foods stores can be contaminated. Blue Diamond makes a nice selection of gluten free almonds. We love the honey roasted flavor. Note the Wasabi and Soy Sauce flavor is NOT gluten free. Wonderful pistachios and almonds also make an excellent gluten free snack. They are nutritious and packed with protein. I would be cautious about nuts that are not labeled gluten free. Peanuts seem especially prone to wheat contamination. I don’t fully trust that Planters of Fisher nuts are gluten free. Planters has one product that is labeled gluten free called the NUTrition nut mixes which we enjoy (we prefer the Men's Health variety). If you are especially sensitive to gluten, I would steer clear of other Planters products until they are willing to put a gluten free claim on the label. Nuts.com is an excellent online company that sells gluten free nuts and you can be assured they are not contaminated with wheat.

Gluten Free Pretzels with Peanut Butter

Synder's of Hanover gluten free pretzels with Jif peanut butter

Most major brands of peanut butter are gluten free! Can I get an AMEN! Our family's favorite is creamy JIF. Jif is also sold in small travel size disposable dipping containers which I LOVE. You can dip many things in peanut butter but one of our favorites is Snyder's GF pretzels. We also love dipping apples slices and celery sticks in peanut butter. Deliciously satisfying and packed with protein.

Fresh Veggies with Ranch Dip

Fresh vegetables with Hidden Valley Ranch dip and Jimmy's Ranch dip

Crisp, cold veggies are packed with nutrients and are always a little more appealing with a flavorful veggie dip. We love Hidden Valley Ranch which is always gluten free. Jimmy’s veggie dip is also outstanding. Give it a try. I have to remind the kids to have a few veggies with their dip! Hidden Valley Ranch makes travel size dipping cups that are easy to pack for those on the go!

Gluten Free Popcorn

Jolly Time popcorn and Angie's gluten free Boom Chicka Pop

I celebrate the fact that popcorn is gluten free. My oldest son is addicted. He could not resist it while he had braces and a hull got lodged in the space between his teeth and gums causing an infection. So the orthodontist’s orders really are important. We discovered that the hard way more than once! Most popcorn brands are gluten free. Check the label (don't know how to read the label? Check out this post). Our very favorite varieties are Jolly Time Healthy Pop microwave kettle corn and Boom Chicka Pop by Angie’s. Boom Chicka Pop comes in many flavors and all are DELCIOUS! Angie’s dark chocolate sea salt is frighteningly good. I can’t stop eating it!

Gluten Free Chips

Gluten free chips including Fritos, Lays, and Great Value brands

Not as nutritious, but the perfect salty treat – chips! There are many varieties that are gluten free. We love chips and salsa. On The Border makes excellent dipping chips and our favorite salsa is Red Cactus mild salsa. It has a little bit of sweetness and is wonderfully delicious. Lay’s does a great job placing gluten free statements on the packaging label. We love the Classic Lay’s potato chips and the Baked Lay’s varieties. Fritos corn chips are also a favorite. Doritos are a popular brand, but I am concerned about possible gluten contamination. Their website lists their gluten free flavors, but the company discloses they may contain traces of gluten through the manufacturing process. I have found that Walmart's Great Value brand makes great alternatives to Doritos. We love their Nacho cheese and Glacier Ranch chips. Great Value also makes a delicious GF Sour Cream and Onion potato chip. The Good Crisp Company makes an excellent gluten-free alternative to Pringles! They come in a can just like Pringles! Even though it’s not really categorized as chips, I must mention Pirate’s Booty. This is an addictive, salty, melt in your mouth puffcorn. My son loves it so much - it is the only thing he asked for on his birthday! Last but not least, Cheetos and Cheetos Puffs are gluten free. HOORAY!

Gluten Free Cookies

Gluten free cookies including Goodie Girl, Kinnikinnick, and Great Value brands

Also not as nutritious but certainly delicious – cookies! Goodie Girl is a company that makes lots of tasty cookies – our favorites are the mint cookies that are a wonderful alternative to the legendary girl scout Thin Mints. Their gluten free fudge striped cookies are very similar to the Keebler version. And these can be used for s'mores as an alternative to gram crackers and chocolate. Just melt the marshmallow and smash it between two fudged stripe cookies! This is sure to make your gluten free friends happy around the campfire! My kids are split regarding their favorite gluten free Oreo alternative. Two votes for the Great Value chocolate cream sandwich cookies and the other two votes are for the Kinnikinnick K Toos. The Glutino vanilla creme sandwich cookies are an excellent choice for those vanilla lovers. Glutino also makes a yummy chocolate-coated wafer cookie. Kinnikinnnick makes a tasty gluten free vanilla wafer. We have not yet discovered a GF alternative to Nutter Butters – darn!

Gluten Free Crackers With Cheese Slices

Gluten free Breton and Lance crackers with Crystal Farms cracker cuts cheese slices

Crackers and cheese is something my kids really missed after being diagnosed with celiac disease. A good friend recommended the Breton original crackers and they are a hit! Crispy, lightly salted, whole grain goodness. These are excellent with sliced cheese. For convenience the cracker cuts are amazing and they stay very fresh in the fridge. The Lance GF original crackers are excellent with cheese or peanut butter. They remind me of a buttery Ritz cracker (not quite as good as the real thing, but a decent alternative). Lance also makes bite-sized peanut butter and cheese cracker sandwiches, very similar to Ritz bits cracker sandwiches. In my opinion, more work needs to be done on a recipe for a good GF graham cracker option. Our first choice is Schar gluten free honeygrams. They are fragile and crispy and have a lighter taste than a Nabisco graham cracker. They work well for s'mores, but they break easily - so be careful when removing them from the package. Lastly, Schar makes an AMAZING gluten free saltine cracker. Many people prefer them over regular saltines. They are so light and crispy. You can cover them with your favorite jam or eat them with soup. YUMMY!

Apples with Caramel Dip

Apple slices with Jimmy's gluten free caramel apple dip

Apples are one of my favorite fruits, and they are even better dipped in caramel. I think everything would taste better with a little caramel! Slice up some of your favorite apples and pick up some Jimmy’s caramel apple dip. This is always a hit for everyone - gluten free friends included!

Gluten Free Breakfast Cereals

Gluten free cereals including Chex, Cheerios, and Malt O Meal Crispy Rice

There is something about cereal that kids just love and there are some great GF options. Cereal and milk is a good way to start the day, but also makes an excellent snack in the middle of the day or at bedtime! Our gluten free family should own half of the Chex company by now. We love these cereals. Most flavors (with the exception of Wheat Chex) are gluten free. My daughter loves the Cinnamon Chex and my son loves crunchy Corn Chex. Cheerios are also gluten free, however, they are made with oats and some people with celiac disease do not tolerate oats. Make sure to ask your gluten free guest if Cheerios are safe for them. Unfortunately, many popular cereals are not gluten free either due to the presence of wheat or malt flavoring. Kellogg's Rice Krispies are not gluten free because of the presence of malt flavoring (malt flavoring is made from barley). Good gluten free alternatives to Rice Krispies are available including Malt-o-Meal crispy rice. We use these to make rice krispie bars and they taste the same as the original. Also, you should know that Crispix are not gluten free, so plan to use Rice Chex if you need to make gluten free puppy chow.

Yogurt and Gluten Free Granola

Yoplait yogurt and gogurt with Udi's gluten free granola

Most yogurt products are gluten free. In addition to the Chex company, our gluten free family should also own half of the Yoplait company. We just love the texture and flavor of Yoplait yogurt and Gogurt. Turn yogurt into a crunchy treat by adding Udi’s gluten free granola. We also love adding fresh or frozen berries. Makes for happy kids every time! Plus you are giving them the calcium they need to grow healthy and strong.

String Cheese

String cheese

String cheese is low in calories and high in protein and calcium. It is a filling and nutritious snack and is wonderfully portable for folks on the go. There is something satisfying about pulling those little strings off a piece at a time. Maybe you are like my son and gobble it up in two bites – forget about the strings! Best of all, it is gluten free.

Hard-Boiled Eggs

Partially peeled hard boiled egg

My kids love hard-boiled eggs. They are loaded with protein which makes them a filling snack. They can be peeled ahead of time and taken on the go – we love portable! Did you know you can make perfect boiled eggs in your Instant Pot? Add 1 cup of water to your Instant Pot. Insert metal trivet and place a layer of eggs on trivet. Pressure cook on high pressure for 4 minutes then natural steam release for 5 minutes (keep valve on sealed position). Quick release the remaining pressure (flip valve to venting position), then place eggs in ice bath for 5 minutes. Done! Delicious, easy to peel, boiled eggs. If you prefer the stovetop method, I follow this recipe for perfect eggs every time.

I hope you (or your guest or loved one) enjoys these GF snacks! I know our family is grateful to have so many great GF snack options available. This was not the case 10 years ago. Even in the past 5 years there are so many more great products on the market.
Like my snack recommendations? Check out my suggestions for Top 10 Kid-Approved Gluten Free Meals. These are quick and classic GF meals everyone will love, especially kids.

Blessings,

Jenny's Signature