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Jaquy Yngvason is a half Icelandic, half Ecuadorean Celiac with a passion and drive to help others with food allergies and teach them how to love the food that they can eat no matter what their restrictions might be. Ever since she was diagnosed with Celiac disease 11 years ago she has been studying nutrition, developing healthy, flavorful and fun recipes, and teaching cooking classes to those in need. Currently she resides in Brooklyn where she hosts an allergy friendly cooking show, teaches personalized cooking classes and is a gluten free, allergy free food consultant. See full biography here.
Supa-Dupa Berry Crisp
The Holidays are here and there isn’t much time to make amazing desserts. Try this berry crisp and prove time wrong!
This is the supa-dupa berry crisp that is easy to throw together for the holidays or just a late night snack. I’ll come out and say it, I’m all about simplicity and variety! That’s the reason I was inspired to make this little jewel. Instead of using the berry medley you can use rhubarb, dried fruits and any other creative idea you can come up with!
Tasty Freedom promotes a friendly educationnal environment that is catered to work for you. Whether you want to participate by cooking or sit back and enjoy your cocktail, Tasty Freedom welcomes you. Eating tasty foods should not be limited by your diet. This is where we come in.
Being diagnosed with Celiac disease or a gluten sensitivity/allergy can be overwhelming, upsetting and is definitely life altering. Even for those who choose to abstain from gluten for various health reasons, the transition is still challenging. Thinking about giving up all your favorite foods, and having to constantly check labels and worry about what you are eating is an exhausting undertaking. But it does not have to be devastating! You can make the transition simple and with this easy guide you will be well on your way to feeling great and still eating what you love.
1. Preparing your kitchen
The first step is to ensure your home base is safe and contamination free. Know that you can safely eat at home and have a pantry stocked with delicious and safe to eat foods is essential in lessening the anxiety that comes with a diet overhaul.
It is a good idea to give your entire kitchen a thorough cleaning. Wipe down counters and shelves; clean the toaster, the microwave and the stove.
Replace all porous items in the kitchen- sponges, cutting boards, wooden spoons, spatulas and non-stick pans as they can all contain traces of gluten. Designate new ones as gluten free and make sure everyone in the household understands the new rules! The toaster is one of the worst areas for cross contamination, buy a new toaster for gluten free bread only, or use tinfoil with a toaster oven. Dipping a knife into butter or jelly after spreading it over non gluten free bread can cause cross contamination as well, so make sure you have specified gluten free condiments. Label your gluten free tools to ensure they are used properly.
It’s a good idea to get rid of any products that contain gluten, or if some people in the household will still be eating gluten, designate separate storage areas. Always store gluten free products above the gluten products because dust can fall onto gluten free products causing cross contamination. Have clearly labeled spaces in the refrigerator, freezer and pantry so there is no chance you accidently grab the wrong product. Read labels carefully, you will be surprised what products contain gluten!
This is where most people panic but with some time you will be able to shop quickly and come to know what contains gluten and what is safe to eat. Some gluten-full products to watch out for are: Soy sauce, malt vinegar, prepared stocks and broths, soup, spice blends or seasoning packets, cereal, oats, any “natural flavors” that are not marked as gluten free.
3. Start Eating!
This is the fun part! Now that your kitchen is clean and contamination free, and your shelves are stocked with gluten free food you get to eat! For the first few weeks stick to naturally gluten free food, rice, quinoa, fruits, vegetables, legumes, nuts etc. These are naturally gluten free, super healthy and will help heal your body as you transition to your new diet. Always follow my three check rule- check the label once when you buy it, once when you put it away and once before you cook it, to ensure you didn’t miss anything. Check out my website for tons of gluten-free delicious recipes www.tastyfreedom.com
Nuts & Seeds- Nuts and seeds are great sources of protein, healthy fat, fiber and a variety of vitamins. Stick to raw or roasted nuts and seeds and avoid any added flavors or seasonings. They are a great way to add these essential nutrients to your diet. Sprinkle them in a salad, or make a trail mix to carry with you for a quick hunger saving healthy snack, add raisins and gluten free vegan chocolate chips or make your own “kind” bars.
Almonds- Contain as much calcium as milk along with Vitamin E, fiber, and healthy fat, they are a great snack!
Walnuts- Have Omega 3 and protein so they are great for your heart and brain
Pecans- Pack a punch when it comes to vitamin content! With Vitamins E, A, B, calcium, magnesium, zinc, potassium, manganese, this little guys are a superfood!
Brazil Nuts- A crunchy delicious source of protein
Pine Nuts- Small and delicious they have copper, niacin, magnesium, and fiber
Cashews- Not only tasty they have, copper, magnesium, zinc, iron, and are low in fat
Flax Seeds- Full of protein, omega 3, and vitamin b, add these to smoothies for an extra boost! Flax seed meal makes a great egg replacer in baked goods.
Pumpkin Seeds- Full of antioxidants and omega 3
Sesame Seeds- They are delicious in stir fry or sprinkled on a salad and add calcium, magnesium, zinc, fiber, iron, and B1!
Chia Seeds- With more omega 3 then salmon, plus; protein, anti-oxidants, fiber, and calcium these little seeds are an easy way to add nutrients. Chia seeds can also be added to smoothies or used as an egg replacer for baking.
Hemp Seeds- Are a super food packed with protein, fiber, and omega 3 and 6
Sunflower seeds- Are not only fun to eat! They contain folate, Vitamin E, selenium, and copper
Grains & Flours-
Rice- simple brown rice is versatile and easy to cook (Good to note- wild rice is NOT Gluten Free)
Quinoa- While quinoa has slightly more calories and fat then rice- its packs a punch when it comes too good for you stuff. It is high in: protein, potassium, fiber, calcium, Vitamin A, Iron and Magnesium, while still offering low saturated fat, low sodium and zero cholesterol. Quinoa comes in various colors: Red, Black, White, and cooks just like rice. But the amazing thing about quinoa is how easily it absorbs the flavor of whatever you cook with it. I always throw garlic and onion in the pot with the quinoa while it cooks, after that the skies the limit! Black beans and peppers, mushrooms and rosemary, whatever your brain can concoct.
Flours- with a little work you can make delicious gluten free treats at home. It is important to familiarize yourself with the various gluten free flours so you can know which ones work best for different baked goods.
Almond Flour- high fiber high fat adds moisture can be used to replace powdered milk in recipes
Rice Flour- Adds a dry and crumbly texture to baked goods, while being natural in flavor.
Brown- adds fiber
White- replacement for wheat flour good in bread
Sorghum Flour- adds delicious flavor, is high in protein and adds less flavor then the bean flours. Provides a great texture that is not gritty at all and excellent for an all purpose flour mix.
Coconut Flour- Is a whopping 60% fiber, this flour adds sweetness and moisture, making it great for brownies and cakes.
Amaranth- Has a mild sweet nutty flavor. Because of its high moisture content it works well in recipes that do not contain a high amount of liquid.
Potato Flour- Made from ground potatoes this flour is moist and heavy making it excellent for bread.
Potato Starch- Low in nutrients and high in carbohydrates this starch is good in small amounts for thickening and adding a light, fine texture to baked goods.
Teff- High in protein with a nutty, sweet, flavor this flour comes in white tan & brown.
Tapioca- This one is also a starch which makes it great for gluten free baking. A good add to an all purpose baking mix.
All purpose flour mix- It’s a good idea to have a basic all purpose flour mix on hand for quickly throwing together pizza dough, cookies, and cakes. A good rule of thumb is to make on with 50% starch and 50% flour. Recipe to try: 50% tapioca starch 25% sorghum 25% almond.
Gums- gums are an important part of learning to bake gluten free. They are thickening as well as binding and keep your treats from being crumbly and dense.
Xantham- Is made from fermented corn and is quite expensive so it is not a favorite. It adds a somewhat gummy texture to baked goods.
Guar- made from a seed and very high in fiber. It adds a stringy texture making it great for breads.
Beans & Legumes- beans tend to have about the same caloric content as meat, but contain a ton of fiber and water, which helps you stay full longer. They also contain anywhere from 14-20 grams of protein per cup! Beans are super easy to cook and add flavor and nutrients to any dish. Making a big pot of bean soup on the weekend to have on hand for a quick and healthy meal is a great way to incorporate beans into your diet!
Garbanzo Beans (chick peas)
Corn tortillas- (make sure they’re 100% corn) & GF use instead of bread, make tacos, or make a casserole
GF Wraps- Teff, Rice, Rice Paper Wraps, or for an alternative to a wrap use Collard Green, Sushi/Nori Sheets
Potatoes- get a bad rap, but they really are so good for you! Mash them, bake them, broil them, put them in stew, add them to a stir fry. The higher the ratio of peel to meat the better it is for you, so leave the peel on!
GF Oats- Oats are technically gluten free but because of where they are grown and how they are processed typical oats do contain gluten. Be sure to get certified gluten free oats. Bobs Red Mill makes some!
Healthy GF pasta- quinoa, brown rice, legume-based pasta, black bean pasta, mung bean pasta, soybean pasta, chickpea pasta.
GF Veggie broth- or make your own
GF condiments- ketchup mustard BBQ sauce mayo soy sauce tamari sauce etc.
GF Salad dressing
Non-stick spray (some have flour!) or use oil for cooking
Spices/Herbs- spice mixes will typically contain. Stick to single dried spices and herbs to ensure gluten free.
Vinegar (distilled vinegar runs the risk of cross contamination)
Chia seeds- great to use as an egg replacer in baking! Add to smoothies or juice for extra fiber, they high in Omega 3’s and will help you stay full!
Coconut milk- instead of milk or heavy cream (add lemon for buttermilk sub)
Crackers- It’s a good idea to keep some gluten free crackers on hand when you need something crunchy. Dip them in hummus for a healthy treat.
If you’re unsure about a specific product hit the internet. Check out blogs and message boards to see if others have had a reaction. Reading how other people have reacted to a food in question may help guide your decision making. Remember that everyone has different levels of sensitivity and reacts differently to different amounts of gluten. Use other peoples experiences as one of your tools in decision making. And always always Be your own advocate!
List of ingredients to stay away from- this list is long and intense. Things like colorings, or additives all contain hidden gluten. Check out www.celiac.com for a complete and updated list of ingredients to avoid. It’s a good idea to familiarize yourself with this list and check it regularly. A good rule of thumb that I have developed when eating packaged food, is if it is not clearly labeled gluten free then I do not eat it! I try to avoid packaged processed food whenever possible but there are times when your choices are limited.
4. Eating Out
If you know where you will be eating, call ahead or check the website! Most major restaurants will be able to accommodate you. Do not be afraid to speak up! There is no reason to feel guilty for having an allergy. It is the restaurants responsibility to accommodate you! If the menu is unclear ask to speak with the manager or chef. If the restaurant does not have a gluten free menu or is not knowledgeable about GF eating some basic typically safe ideas are: rice, broccoli, fruit plate, baked potato and a salad with avocado, stir-fry veggies (no soy sauce). Make sure to specify that you do not want any seasoning added to your food, no sauces no spice mixes etc. Avoid fried foods unless the restaurant has a dedicated gluten free fryer. This is the time to speak up and be an advocate for yourself! Being sick later is the result of going in and not being specific about your allergies/intolerances. Restaurants want to make money and therefore will cater to your needs. If you feel that they cannot accommodate you then I call bullshit and walk out. It’s not a bad thing- trust me you’ll be happy you did.
Always bring food! High protein snacks that will travel well are essential. I always carry a mix of nuts in my bag. Make food ahead of time so you are not rushing at the last minute. “Kind” bars are a great travel snack; packed with nuts and seeds they are high in protein and will keep your energy up. Cooked plain quinoa is so versatile! You can easily turn this into breakfast with some fruit, brown sugar, honey or maple syrup. And for lunch or dinner add some veggies and a light sauce (liquid gold) Research the town that you are going too. With a little time put in before you leave, you can have a good idea of where you can eat. Research and preparation are the most important! It may take a little more time to find places you can eat, and prepare the food you are bringing but knowing you can safely eat and not wasting valuable vacation time searching for a safe restaurant is worth it!
Gluten Free Vegan homemade Mexican pizza + Dessert
Have you given up on the thought of eating a delicious pizza because of that food allergy? Worry no more, in this class you will learn how to make homemade pizza dough and transform it into a delicious black bean guacamole nacho pizza with a spicy sauce. The class ends with a special dessert pizza to cool the palate and leave you perfectly satisfied
Cost: $150 For Two
Tasty freedom works with individuals and families on a one to one basis. We develop personalized action plans to seamlessly integrate a gluten free diet into a lifestyle.
Maintaining a Gluten Free diet can be daunting and filled with uncertainty. Tasty Freedom is a life-coaching and consulting service dedicated to empower, educate and support those who need to or would like to embrace a GF diet. Tasty Freedom helps individuals and families accomplish these goals to create a balanced, healthy and enjoyable lifestyle while providing one on one consultations tailored to accommodate their dietary and personal needs.
With Tasty Freedom’s help you will learn to love the foods that you can eat and forget about the ones that you can’t.
For more details and information on personalized consulting, fill out contact form by clicking here.