Friends - your Better Living Gluten Free is here!

The summer months are a often a time for enjoying the outdoors with friends and family and we are all living in different stages of distancing as we continue to be affected by the COVID-19 pandemic. Whatever your life looks like right now, this issue provides you with tips, tricks, and practical suggestions of how to enjoy this season safely. Summer fun is here!

Have a clean grill

Always ensure a clean grill when you BBQ if you plan on placing items directly onto the grill itself. If the grill had been previously used for gluten-containing items, this could be a source of cross contact.

Either cook gluten-free (GF) food first or designate the top rack to gluten free only

Cross contact can occur if gluten containing food is being grilled above GF foods - so keep GF foods on the top rack and gluten-containing foods on the bottom.

Use tinfoil

Tinfoil helps create a barrier between GF food and the rack
This can be helpful even if you have a designated GF rack as it helps prevent any gluten that may be stuck on the rack from touching and contaminating your food
And remember, the high heat from the grill does NOT kill gluten.

Use multiple dishes and utensils

Different tongs, forks, knives, grill-cleaning brushes.
Clearly label all utensils as GF and keep them away from the others

Use squeeze bottles for condiments including ketchup, mayonnaise, mustard and relish

This will help avoid contamination through double dipping or designate GF condiments and keep them away from non-GF condiments

Wash hands thoroughly after handling gluten-containing foods

GRILLING AWAY FROM HOME AND NOT IN CONTROL OF THE GRILL?

Here’s how to prepare your host!

Call ahead and talk to the host to provide a friendly reminder

Fresh foods like chicken, pork and vegetables are GF but the sauces and marinades used can contain gluten - ask for a plain piece without marinade or offer to bring your own, usually this is welcomed!
For the BBQ ask for your piece to be cooked on a fresh piece of tinfoil or bring your own grilling sheet. This way you won't risk any cross contact from the grill. Separate tongs also.

Serve yourself first to reduce the risk of cross contact as things tend to get messy the more people that have gone ahead.

GRILLED CORN ON THE COB

Ingredients:

4 ears corn, shucked

Butter, salt for serving

Directions:

Preheat grill to high and h

Heat for 10 minutes.

Add corn and cook, turning often, until charred al over, about 10 minutes.

Spread butter over warn corn and season with salt.

DID YOU KNOW?

Find the perfect gluten-free beverage for your summer picnics.

Click below to learn all about alcohol labeling in Canada.

Distilled alcohol is gluten free even if made with a gluten-containing grain. This is because during processing the alcohol evaporates into special equipment where it cools and forms a pure distilled liquid, leaving the heavier solid materials (aka. gluten) behind. Examples of distilled alcohol include: bourbon whiskey, brandy, gin, Irish whiskey, rum, rye whiskey, scotch whiskey, tequila and vodka.

Gluten-free beer that is safe for those with celiac disease must be made from gluten-free grains. This could include grains such as millet, sorghum, buckwheat, amaranth, rice or quinoa. When made from a gluten-free grain, these beers are permitted to state ‘gluten free’ on the label.

Gluten free beer cannot be made from gluten-containing grains including wheat, rye, barley or triticale. Gluten-reduced beers are not considered gluten free.

ALCOHOL LABELLING

What do you put in your picnic basket? It is unlikely that we will be doing any international travel this summer, but we will likely be heading out for day trips, family hikes, camping and road trips. In a recent Facebook poll we asked you which meals you struggle with to make gluten free. Your top answer was LUNCH. Let's take a stroll through some picnic lunch suggestions and see what you can put into your picnic basket this summer.

The vegetarian fare.

Vegetarian feasts are a wonderful way to pack a picnic lunch. Include delicious gluten-free crackers and hummus, or a cheese plate with crackers. Gluten-free sandwiches filled with crunchy vegetables, avocado and cheese are another delicious addition. Consider packing a cold gluten-free pasta salad, rich in beans and veggies, which will not only provide a good source of fibre, but also is rich in protein. Consider using quinoa instead of pasta to increase the nutrient content even more. Cut up veggies are always a hit with the kids and adults alike, plus pre-washed berries for an easy grab and go snack that is high in antioxidants. Finally, fill a mason jar with your favourite salad ingredients for an easy grab and go lunch item.

The meat lovers.

Cold cuts make the perfect picnic addition, try using toothpicks to make mini skewers with cheese and meat. Or craft your dream charcuterie board, full of meats, mustards, jams, gluten-free bread or crackers and pickled produce. Add grilled chicken to a pasta salad or a gluten-free sandwich for an excellent source of lean protein. If you can, bring a portable BBQ and some pre-marinated meats to make the picnic an experience.

The leftover feast.

Picnics are a great way to use up any small portions left in your refrigerator, a little bit of everything can be a lot of yum. Try making mini gluten-free sandwiches with deli meat, egg salad, veggies and even some peanut butter and jelly. Or grab some fruit, veggies, gluten-free crackers and something sweet for the perfect spread. Sometimes leftovers can make a great salad, grilled chicken, sweet potatoes, and quinoa on a bed of lettuce with some extra veggies and a light dressing creates a nutrient dense meal.

The budget meal.

Picnics don't have to be fancy or expensive. They can be simple and keep to a budget. Grab some lettuce, tomatoes, cheese, and black beans topped with sour cream and salsa for an easy and fibre packed taco salad. Or experiment with creating you own hummus, simply mash chickpeas with lemon juice, cumin and olive oil and serve with veggie sticks or gluten-free crackers. Granola bars can be very expensive to purchase, so try making your own. See the link below for a delicious 'how to' video. Finally, use skewers to make your very own fruit kabobs. For more information, here is a link to budget tips while on a GF diet: Budget Tips!

NICOLE'S PICNIC BASKET GRANOLA BARS

Handy tips:

Freezer friendly
Use any kind of nuts and dried fruit

Ingredients:

3 cups gluten-free oats

1 cup nuts of choice

1 cup chopped dried fruit

1/2 cup coconut (optional)

1 cup chocolate chips

1 can sweetened condensed milk

1/2 cup butter

Directions:

Preheat oven to 325 degrees. Line 10x13 pan with parchment paper. Combine all ingredients. Press into pan and bake for 25-30mins or until golden.

VIDEO LINK!

TOP SWAPS FOR YOUR PICNIC BASKET

FROM THIS... TO THAT...

(non GF option). (GF option)

It's patio season once again! Now that COVID restrictions are easing in most provinces and territories, we are able to once again sit outside and enjoy a meal on a sunny patio. Many of us have not eaten out in a long time and may feel a little rusty regarding safe dining-out strategies. Here are some tips on how to dine out safely:

Ask the right questions.
Do the kitchen staff change gloves before or in between preparing gluten-containing items?
Does the kitchen ensure that all utensils used in preparing are free from traces of gluten?
What other precautions do you take to minimize / prevent cross contact? (Separate or scrubbed frying pan, griddle, colander etc.)
Does the deep fryer cook both gluten-containing and gluten-free ingredients?
Could GF ingredients / toppings become contaminated while they are waiting to be used?
Will you use spices, prepared seasonings or soy sauce made from wheat to make my meal?
How do you thicken sauces & dressings?

Know your foods.
Read the descriptions of the meal. Is it breaded? Are there croutons on the salad?
Perhaps there is a sauce that may have been thickened with flour?
Is the item deep fried?

Be your own advocate.
Don't be afraid to ask the difficult questions or make requests.
Be specific. This is your health, don't feel that you are being a burden. Ensure that the kitchen understands how serious this could be for you.

For more information, check out the helpful links below:

DINING OUT VIDEO

CCA LINK TO DINING

In today's environmentally focused world single use non-plastic and reusable straws are increasing in popularity. The safety of single use biodegradable straws has come into question for the celiac community, especially those from a paper source. The CCA connected with the Canadian Food Inspection Agency (CFIA) in order to get a better understanding of any risks that may be present with using paper straws. Here was their response, "While residual proteins may be present in these raw materials; in our opinion the cleaning and processes involved in the production of the plant-based final products would not leave proteins that would result in adverse health reactions. There have been no reports of adverse reaction resulting from plant-based plastics or paper packaging/contact products reported to Health Canada by the CFIA". In addition, Tricia Thompson of the Gluten Free Watch Dog has stated that there is no evidence to support that paper straws contain any gluten. This is good news for our community!

Here is a breakdown of some commonly used straws and their safety for the celiac and gluten-free community:

Paper Straws. SAFE. Single use. There is no evidence to suggest that these straws contain any gluten.

Bamboo Straws. SAFE. Reusable. Made from a sustainable ingredient. Good for hot and cold liquids.

Silicone Straws. SAFE. Reusable. Good for multiple time use. Great for kids and come in fun colours!

Stainless Steele Straws. SAFE. Reusable. Easy to clean.

Pasta Straws. UNSAFE. Pasta straws are just that, tubular lengths of uncooked pasta that do contain gluten. We have found some gluten-free pasta straws, but these would be special order on-line, and unlikely to be served in a restaurant or other food establishment.

Our recommendations:

Most single use, disposable straws are gluten free, with minor exceptions including pasta straws. If you are still concerned about a possible exposure to gluten from straws you still have some options:

Bring your own straw. Foldable, reusable straws can be purchased on-line or in many stores. These are an easy option to take with you wherever you go.
Don't use a straw. Sip from a cup the old fashioned way.
Ask what your straw is made from. Be your own advocate.

If any consumers have concerns about specific products they believe have caused an adverse reaction; please have them contact the CFIA at the following toll free number 1-800-442-2342.

DOES MY SUNSCREEN NEED TO BE GLUTEN FREE?

No, your sunscreen does not have to be gluten free to be safe, as the gluten particle is too large to absorb through the skin. You may wish to provide extra caution when applying around your mouth and always remember to wash your hands following an application, however the risk still remains low even if this happens. Remember, in order for gluten to cause damage in people with celiac disease, sufficient amounts of gluten must be swallowed and pass into the small intestine where the damage occurs. This rule applies for both cream and spray sunscreens. Even if your spray sunscreen contains a small amount of gluten, you are safe to use, as the amount you may breathe in will be miniscule. For information on cosmetics and lotions please click on the link below.