How do determine serving size? Can you double or half your recipes?

The quick answer – it’s always a learning curve. As hard as it is to admit, my serving sizes are inconsistent. What I note is the recipe I made for 2 people that provided two plates-worth each. One for dinner, and one for leftover lunch. I promise I am working on my accuracy in noting this each time I post! Some weeks I have too much food, other times I don’t have enough. For two, I stick with 1 lb. of protein and as many vegetables as I want. I struggled to right down the correct amount of ingredients in each recipe because honestly, I cook by feel. But doubling is easy and definitely works. And if you have leftovers, they are great for lunch the next day!

What if some of my family members can eat gluten? Do you make separate meals?

My husband loves gluten and loves snacks. This is difficult because gluten-free snacks are not cheap. In my household, I cook ONLY gluten-free and that’s what led me to this. I wanted to share recipes the whole family can enjoy and get rid of the stigma that is GF. My ultimate goal is for anyone who eats my food to not say “wow I can’t believe this is GF” instead I don’t want them to question whether it’s GF in the first place.

How do I cut down on cooking time?

My family always laughs that when I say it’ll be ready in 15 minutes, that actually means 25. The best thing I’ve found is to prep the ingredients the night before or that morning so when I get home from work, it’s easy to just get started. No slow-roasted pork ribs here!

Do you meal prep? If so, how?

My saving grace is reusable Stasher bags. Sometimes I prep just a day or two, other weeks I plan ahead and prep all my ingredients on Sundays. No cooking, just chopping. Lots of chopping. Stasher bags are environmentally friendly AND keep your produce fresh longer.

Where and when do you grocery shop?

I am not a snob when it comes to grocery stores as long as the produce is fresh and the meat well-kept. However, Whole Foods (take all my money) and Trader Joe’s (my safe haven) have pretty much everything. TJs has an incredible GF selection but when looking for specific items like sauces, a trip to Whole Foods will get you everything you need.

Do you diet? Have any other food restrictions?

Weight has been an ongoing personal insecurity of mine. However, I am not a fan of crash diets, especially when I am restricted enough being GF. My opinion is intuitive eating and portion control is the key. I love meat but chicken can be just as good and healthier for you/environment. I love cheese but don’t need it every day. As long as we are being honest with ourselves and talking about new tips & tricks, it’s all good. So no, despite my personal dislike for thinks like canned tuna and cooked salmon (I know! Salmon!), I eat basically everything outside of gluten.

Where did you learn to cook?

Self-taught! Some people can bake (definitely NOT me), some people can cook (it’s just intuitive for me), and others can eat (hello hubby!).

How do you develop recipes?

Continued self-education. I love to adapt family recipes, try making a healthier version of a comfort food classic I may be craving, or trying recipes from other blogs. There is so much content out there, it’s exciting! I try to make two new recipes a week to keep it fresh and support other amazing creators. From bonafide cookbook legends Half Baked Harvest to Whats Gaby Cooking to influencers like RachaelGoodEats and BroccYourBody, I devour food content. Hit me up on Pinterest!

What is gluten and what is it in?

Gluten is a group of proteins found in a variety of wheat starches, rye, barley and preservatives. All wheat products such as bread, pasta, cereal, and baked goods (aka the flour) have gluten. All barley products such as malt and beer have gluten. Preservatives such as MSG found in soy sauce and other sauces have gluten. And oats have gluten if not prepared properly.

What is the difference between Celiac Disease, Gluten Intolerance, and a gluten allergy?

Celiac Disease is a harmful and serious autoimmune disease where the body cannot break down the gluten protein, in turn damaging the small intestine. If gluten is not removed from the diet, it can lead to serious other health complications. Symptoms are wide ranging but usually coincide with other long-term health issues. Gluten Intolerance/Sensitivity means the gluten protein upset your digestive system but can ultimately be broken down. Symptoms are most likely bloating and/or diarrhea. Gluten Allergy is similar to other allergic reactions such as hives.

What are the symptoms of Celiac?

Celiac Disease can be hard to diagnose because symptoms range from person to person. For example, after I was diagnosed, my entire family was diagnosed with it. (Yes, it’s genetic and yes, both my parents had the genes for it.) My mother always had digestion issues, my sister had learning and growth difficulties, and I had everything from esophagus spasms and fainting, to low blood pressure and fragile bones (CD drains the calcium out of your bones so I broke a lot of limbs growing up) and ultimately, POTS. You can also be asymptomatic – meaning you have it and may experience gut pain but not have other serious health issues.

What are other common syndromes or diseases connected to Celiac Disease?

Research on Celiac Disease is ongoing but truly picked up since I was diagnosed (thank goodness). It’s been most commonly linked to other autoimmune disorders such as MS, Bergers, and Diabetes Type I. However, studies have also linked it to Crohn’s Disease, mental health issues, POTS, and Duhring’s Disease.

How do you get tested?

There are three ways to get tested, and I went through all three before getting diagnosed. The first step is usually a simple blood test to check for gluten anti-bodies, but this can come back as a false negative (like mine did). Next, doctors can take an endoscopy biopsy to check your small intestine (mine came back positive). But the most definitive test and yes, the most expensive, is genetic testing. Ultimately this was how I got diagnosed and in turn, both my parents and siblings. My recommendation – don’t be afraid to ask your doctor about it. Because symptoms are so varied, it may not be the first thing that comes to mind. It took me six months and hundreds of hospital visits to finally get there but stay strong and don’t give up, more information comes out every day.

What is Postural Orthostatic Tachycardia Syndrome (POTS)?

Postural Orthostatic Tachycardia Syndrome (aka POTS since that’s a mouthful) usually presents itself as an abnormal spike in heart rate and drop in blood pressure upon standing. POTS patients often have low blood volume and high levels of plasma norepinephrine which causes a negative reaction in the nervous system. This can lead to excess fatigue, headaches, lightheadedness, heart palpitations, exercise intolerance, nausea, diminished concentration, tremulousness (shaking), syncope (fainting), coldness or pain in the extremities, chest pain and shortness of breath. Research is still early on but there is a link between gluten intolerance and POTS due the various overlapping symptoms. This is relevant because following a gluten free diet can help manage some of those symptoms.

What are other resources for more research?

I am by no means a doctor and cannot diagnose anyone. I decided to share this information here because it can be confusing and stressful and my hopes are that in sharing my experience, this can be a safe place for the community and family members struggling every day. Great resources for information are the Celiac Disease Foundation and POTS International. Als, Spokin is a favorite website of mine for searching new GF products, restaurants, and more.