Posts Tagged ‘Gluten-free’


Mixing the Blueberries into the Oatmeal

So, as I decided to write my blog about the morning breakfast I cooked my daughter, I realized that I needed more information.  Of course I decided to go straight to the source . . . I called the GF Havest Company from whom I purchase my wonderful GF oats that don’t make me sick!  I had this wonderful talk with Seaton Smith, the owner of this small, Celiac-family run company.  I learned so much about the processing of oats and the scrutiny his oats go through to make sure there is no cross-contamination.  I wanted to share what I learned and why I’m in love with GF Harvest:

1. Owner & Operated by Celiac Family:  The GF Harvest company began when Forrest Smith, (son of Seaton Smith), as a teenager, became determined to develop uncontaminated gluten-free oat for him and his three generations of family diagnosed with Celiac Disease.  His desire led to an FFA entrepreneur project which became Gluten Free Oats, LLC.

2. Goes through Intense and Thorough Screening for Cross-Contamination: Seaton Smith, the owner and president, makes sure that there is mandatory family activity in the growing fields.  Since the fields rotate crops, all fields must lie fallow of any gluten grains for 2 full years before use.  Once the oats are grown, every field is walked by the GF Harvest inspection team, in addition to a QC (quality control) inspection by the University of Wyoming Seed Certification Service. By doing an inspection of the whole field it is not like some of the other GF oat milling companies that just test a small sample (2-3 pounds) from each field that can be from 100 to 1000 acre and statistically call it GF. Depending on the growing conditions, a 1000 acre field could produce over 5 million pounds of grain, so this is not a very good statistical sample of the field.  GF Harvest tests a much larger percentage of their oats in comparison.  After the field passes inspection by the University, the product can then only come in contact with grain bins, augers, and combines that are certified by the University to prevent cross-contamination as well.  When it is time to harvest the grain, the farm trucks harvest the raw oats, and each truck batch is tested before it is allowed to unload at the mill.  (Farm trucks are smaller than industrial size trucks, carrying only 16-25 thousand pounds of grain, which means a larger percentage of their grain is tested compared to larger operations).  Once the oats are rolled, they are tested again in GF Harvest’s own lab in addition to a preset regiment of 3rd party inspections by the University of Nebraska and GFCO (which is the GF certifying organization under the Gluten Intolerance Group (GIG)).  Needless to say, these oats are the safest you can find out on the market, and the highest quality!!

3.  A Quick Cook: Their oats are super fast to cook over the stove-top, which amounts to about 2 minutes.

What are Oats?

Oats are a type of grain grown in fields.  The oat seeds are harvested from the field and then chaffed to pull of the hull (an undigestible part of the grain).  Once the hull is off of the oat seed, it is now called a raw groat.  Raw groats are then processed in some way (read below to learn more), which are then made into the oats we buy on the shelves today.

Old-Fashioned Oatmeal vs. Instant Oatmeal

Instant Oatmeal is oats that are cut super fine, then pre-soaked and dried (according to Wikipedia).  Quaker Oats instant oatmeal, a typical example of instant oatmeal, has been “enhanced” with: SUGAR, NATURAL FLAVOR, SALT, CALCIUM CARBONATE, GUAR GUM, OAT FLOUR, CARAMEL COLOR, REDUCED IRON, VITAMIN A PALMITATE.  Because the grain is smaller, the body digests it quicker, adding to glycemic (how quickly carbs convert to sugar) index.  To cook, all you do is add boiling water.

Old-Fashioned Oats fall into 2 categories: rolled oats and steel-cut oats, both of which have a lower glycemic index level than instant oats, because the grain isn’t cut as small.

Rolled Oats are raw groats that are steamed to stabilize* their shelf-life and then rolled (according to GF Harvest).  These just take all of 2-5 minutes to cook over the stove top.

Steel-Cut Oats are raw groats cut into 2-3 pieces and then steamed in the steam chest to stabilize.  They can take 20-30 minutes to cook.

*NOTE: If the raw groats are NOT steamed/stabilized, then they will go rancid within the week.

Benefits of Oatmeal

1. Reducing Cholesterol: According to the Mayo Clinic, Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad,” cholesterol. . . Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber.

2. Reducing Risk of Heart Disease: By adding fiber from sources rich in beta-glucan, once can reduce the risk of heart disease (Effect of beta-glucan from oats and yeast on serum lipids. Crit Rev Food Sci Nutr. 1999 Mar;39(2):189-202.)

In a research study published in Nutrition Journal in 2007 (6:6 doi:10.1186/1475-2891-6-6) found that ” . . . a practical dose of β-glucan can significantly lower serum lipids in a high-risk population and may improve colon health.”

Blueberries and Cream GF Oatmeal


Blueberries and Cream Ingredients


1 cup GF Harvest Oats
2 cups water
1/4 cup of cream, milk, or dairy substitute
1-2 TBSP Maple Syrup
1/8 – 1/4 cup of fresh or frozen blueberries


1. Put all ingredients except the maple syrup in the pot.  While constantly stirring, bring to a boil over medium/high heat. (I also smashed the blueberries as they warmed up).
2. As it begins to thicken up, add in your maple syrup to taste.
3. When it is the thickness of your liking, remove from heat and serve.


Voila! – oatmeal is served

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A few days ago a New York Times (NYT) staff writer by the name of Catherine Saint Louis  published an interesting article in the Dining & Wine section of the NYT called Removing ‘Sacrifice’ from ‘Gluten-Free’.

She talks all about her dining experience with her friends, always having to qualify her cooking with the statement “it’s gluten-free” as if to offer some condolence to the fact that it an imposter to its gluten counterpart.  I have said that more times than I have hands to count on, and watched people turn up their noses in refusal of the gluten-free food, all because it’s gluten-free.

However, a few weeks ago . . .

Laura & Me at Tasting Table

I got an exciting call from my friend, Laura Hahn, with Guilt Free Foodie Cutie.  She was going to have a gluten-free table (at a full of gluten event).  The table would beshow-casing Sweet Christine’s GF baguettes and brownies at the March of Dimes Chef’s Tasting Gala taking place at the Please Touch Museum three days later.  We decided it would be best to partner up and make spreads for the baguettes and a topping for the brownies.

In two days, we had everything planned and were cooking till the minute we ran out the door.  Rushing to meet Laura, I arrived at the same time as she did.  We loaded her stuff into my car, and while shoving it in the back, I notice that my car started to venture forward into the street, gaining some momentum.  In high heals, I started chasing after my car, jumped into the driver’s seat, and tried to assess the situation before the situation assessed me; luckily I didn’t have to get very far.  In all the excitement, I had forgotten to put the car in park!!!  Um, can we say, “Ding-Dong?!!”  That had never happened before.  I guess there’s always a first for everything.

With the minor situation behind us, we reached the loading dock, and hauled our stuff through the underground maze like tunnels.  Once we reached the table, we began decorating it, slicing bread, cutting brownies, and adding the spreads.  Laura had made a Tuscan White Bean Dip finished with an Arugula Pistachio Pesto.  I had made a Winter Squash Ricotta Spread topped with pomegranate seeds.  I was hoping to find a recipe for my latest and greatest idea, but it appeared that a recipe didn’t exist, so I began to create my own with my latest favorite ingredient.  Can you guess?!!  MOLASSES!  (For the health benefits of molasses, click here.)  If you want to read this mouth-watering recipe, click here.

Spreads, brownies, & Ingredient Cards

We had a FANTASTIC night, meeting such fun and interesting people!  As we watched the faces of those sampling our foods, we saw faces of relaxation, delight, and euphoria.  They came back for seconds and thirds.  We waited in anticipation for them to express that it was gluten-free, and yet people could not believe their pallets or their ears.  Though some said they could texturally feel the difference, there was no taste difference at all.  The truth was that we were proud to announce that our food gluten-free, because it was AWESOME!!

Unlike Saint Louis who only had one guest say he couldn’t believe that it was gluten-free, the majority of our samplers couldn’t believe it.  With lots of practice and patience in the kitchen, I truly believe that my gluten-free food is often superior to its gluten counterpart, but maybe that’s because I’m making everything from scratch, which seems to be a lost art.  Though 20 years ago it was hard to find a gluten-free product, and 10 years ago the gluten-free products tasted like stale jail food, today’s gluten-free products are excellent; however, it does take a bit of trial and error to know which ones to use.  Saint Louis did not choose all the brands that I would have chosen, so of course my first thought to her dinner party was that I would have chosen a different flour and a different pasta.  I would have indeed made my cheesecake with a nut crust and not have used any flour.  There are also excellent gluten-free graham crackers to make a crust with, too . . . however, the more we try the more we learn.

Three Tips for Making Gluten-Free Food Better than the Original

Some people have the misconception that “gluten-free” means “taste-free.”  Here are 3 tips to make your gluten-free dishes delicious:

1. Choose the Best Tasting Brand

To read more, click here . . .

This article can also be found on the National Foundation for Celiac Awareness’s Celiac Central: Bits and Bites Page

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Roasted Root Vegetables

Roasted Root Vegetables

Food Energetics:

I like to eat what’s in season, believing that I derive lots of needed nutrients from the seasonal plants.  Remembering that winter is a time of hibernation, and the sun, too is hibernating we often times  feel seasonal depression from the shorter days or just a waning of energy.  Many root vegetables live in the ground, and though they can have stems and flowers, most of these stems and flowers have died off and also gone into hibernation, returning their energy back into the ground.  Therefore the plant’s energy has shifted from creating flowers into its root by storing nutrients and minerals.  So, if we eat the roots of these plants during the winter, we are eating them at their fullest energy potential to help us energize through the darkness days.  Check out this link if you want to read more about the health benefits of root vegetables.


This dish is one of the most simple dishes that I make, and other than chopping, there’s little prep work involved.  I usually use whatever I have on hand in my fridge especially when I’m trying to clean my fridge out.  Since I tend to use whatever I have on hand, the technical term for the vegetables is root crops, because as you’ll soon read, they are not all roots.

I am obsessed with researching and learning, which brought me to learn exactly what types of food are really going into this dish.  I will go into more detail below, but if you do not have the same passion that I am possessed by, no worries!  Just skip down to ingredients below.


A root crop is any edible, underground plant structure, thereby defining

The rest of the foods are all under the category geophytes, requiring a dormant period, and are a storage unit for the plant:

Root (carrot)

Root (carrot)

Roots – are the organs of the plant that absorbs water and nutrients, anchors the plant to the ground, and stores food and nutrients for the plant.

Bulb (onion)

Bulb (onion)

Bulbs – consists of layers that grow underground and store food for the developing plant.

Corm (Gladiola)

Corm (Gladiola)

Corms – resemble bulbs, but have a solid mass of tissue instead of layers that grow vertically underground.

Rhizome (ginger)

Rhizome (ginger)

Rhizomes – a shallow stem that grow horizontally underground. Off of rhizomes grow roots, and part of the plant can appear above ground.

Tuber (potato)

Tuber (potato)

Tubers – have leathery skin and eyes.  They are underground stems that grow thick instead of long.

Catch-All Roasted Root Vegetables Recipe

Ingredient (here’s a sample of what you throw in there, but keep reading for step-by-step instructions):

Tubers: sweet potatos, white potatos, beets, celeriac, rutabega, etc.
Winter Squash: hubbard, butternut, acorn, etc.
Roots: Parsnip, carrots, horseradish
Bulbs: onions, garlic, fennel
Corms: Celeriac
Rhizome: ginger
Herbs: thyme, rosemary, chives, parsley
Olive Oil

Glass Baking Dish

If you DON’T want to be creative, continue reading for step-by-step guidance below: 

If you DO want to be creative, mix and match anything from the list above and skip to the directions below:


1 winter squash – peeled and cubed into 1 inch pieces
1 onion – peeled and roughly chopped
4 cloves of garlic – peeled and roughly chopped
1 celeriac – peeled and cubed into 1 inch pieces
1 fennel – rinsed/dried, top part removed and bulb roughly quartered
2 sweet potatoes (or white) – scrubbed/dried and cubed into 1 inch pieces
1-2 parsnips depending on size – scrubbed/dried and cubed into 1 inch pieces
1-2 carrots depending on size – scrubbed/dried and cubed into 1 inch pieces
about 2 tbsp of fresh thyme (dried will do, but start with half the amount)
about 2 tbsp of rosemary (dried will do, but start with half the amount)
about 2 tsp of salt
about 2 tsp of pepper
extra virgin olive oil (about 1/4 cup)

You’ll want to have a glass baking dish about 9×12 on hand.

Serving size: about 6-8 portions


1. Preheat oven to 400F

2. Throw all ingredients above (minus the olive oil) and toss in a glass baking dish.  Drizzle olive oil over vegetables and toss again.

3. Put vegetables in the oven, tossing them every 20 minutes for about an hour.  I like mine a bit crispier, so if you like them a little al dente, then check them after about 50 minutes or so.

4. Serve hot!  It makes for great leftovers, too.

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Christmas time is one of my mom’s favorite holidays, especially because of the lights.  We use to ride to different neighborhoods admiring all the holiday lights.  I, too, got that love from my mom!

So, tonight, with a clear, crisp sky, a half moon hanging above, and many of the people that I love: my mom, dad, husband, daughter, aunt and a few friends went to the Atlanta Botanical Gardens for their spectacular light show.  In particular, it is a very kid-friendly venue that had my daughter saying, “Come On” throughout the whole gardens.  She didn’t even want to get in her stroller it was so exciting!

We  packed a GF dinner for my daughter and were on our way by 4:45 pm to avoid bedtime conflict.  It was definitely dark by the time we left.

Here were mine and my daughter’s favorite highlights:

1.  A Bonding Moment with Froggy

Froggy on a Bench

2. The Chihuly Fountain (with the half moon hanging over our heads)

Chihuly Fountain

3. The Garden Railway featuring Coca-Cola Trains as well as a Tootsie Roll one

Holiday Garden Railway

4. Lights of Sculpture Dancing to Music

Dancing Lights

5. *S’mores Making – *Note: There is a fire pit where you can roast s’mores that you purchase there.  If you want to make s’mores, bring your own graham crackers (S’morables by Kinnikinnick), chocolate (Enjoy Life), and marshmallows (Kraft).  They provide you sticks, so you’ll have to pay a fee of sorts, but it’s totally worth it.

Fire Pit for S’Mores

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I was completely overdressed for my mid-morning hike in the woods. The day was unseasonably warm, but since I think in a past life I must have been a sun worshipper, it was the perfect day for me, with the low, fall-sun beaming on my face. I was surprised to find a few radiant leaves still clinging to the branches after both Hurricane Sandy (a.k.a. Frankenstorm) and Nor’easter Athena hit. The gurgling creek passed by next to me, as if carrying all my worries away.

During the fall season, the big dipper, known as the Great Bear begins to sink lower into the night sky. The Native Americans believed it to be an indication of the change in seasons, revealing that the bear was going into hibernation. So, too, are we. Fall and winter are filled with added darkness, a welcomed relief from the busier, more energetic summer days. Fall brings about a calmer air as the days get shorter, and we spend more time indoors hibernating. It is also a time when I am able to spend more time with myself in reflection. This heaven-sent weather and time spent with the trees helped remind me to pay attention to myself if only for a minute.

I reminded myself to really stay focused in the present, take deep breaths, and enjoy where I was. It’s easy for me to find the cell phone or some other means of distraction since I am a creature who loves people and socialization!

As I walked, the blue sky penetrating through the empty branches, I began thinking about my doctor’s appointment the day before. . .
A bit of background . . . I have been working incredibly hard to regain my health after being sick for so many years before going gluten-free. It’s clear that the diet was the best decision for my body, but I had still been struggling to feel good every day. Often times from vitamin deficiencies I’d feel exhausted, I would run migraines, have stomach aches, or any number of other symptoms. My AMAZING doctor had me tested for other food intolerances through a stool sample. It came up that I have a super high intolerance to casein, (a protein in dairy), as well as minor intolerances to almonds, avocado, coconut, lemon, etc. I was fairly bummed out to learn this, since it meant removing more food from my diet, which I already found limiting. What it also told me is that I have a leaky gut, meaning that food literally leaks out due to past gut damage. The thought was that if I healed my gut, many of these problems would hopefully resolve themselves.

I revisited the doctor to tell her that I have never felt so alive in my whole life (or that I can remember). I had been doing everything in my power (and still am) to heal my gut as crazy as some things might sounds: I swallow whole cloves of raw garlic, eat manuka honey, drink Himalayan salt in my water, take probiotics and prebiotics, drink something called bitters to help stimulate digestion before I eat, and twice a day I make sure I eat fermented foods. This has truly helped me in every way. The migraines are gone, the stomach aches are resolving, and regardless of how little sleep I get, I still feel good. My mind is clear, and I’m just so happy. Being physically sick clearly affected my overall level of happiness.

In a nut shell, my doctor tells me that I’ve done an amazing job of helping my body to heal. She believes that once I have done such damage to my GI tract, she thinks I will always have to take probiotics and eat fermented foods. I guess it seems like a small price to pay, but the truth was that I was a bit disheartened by the news. For once in my life I wanted not to have to be so mindful.

As I walked though the woods, I allowed the wind to help me clear my head. I allowed myself to be sad, but it was hard to feel sad when I could see the beauty around me, and the strength that my body has been given.


Every fall I have watched as the trees let go of their leaves, but I didn’t always notice. This day, I was noticing everything. Fall is a time for letting go of what we do not need in our lives, just as the trees let go of their leaves. I attempted to let go of that which I could not control; I tried to let go of my sadness and frustration behind my struggle to heal my body.

I also noticed the trees that had already shed their leaves, standing so naked and vulnerable, which is how I think I often feel when I let go of something I have held onto for so long. Without the leaves to hide behind, there are no pretenses with a tree. It is what it is. When I accept where I am in life, then I am being true to myself; I am truly me as the tree is the tree. The noble tree reminded me to accept and embrace who I am and what I have been through as part of being me. When I do that, I find that I really like me, and it makes me a happier person and a better friend.

The same way that different religions are mindful of the foods they eat – like Jews with Kosher foods and Islamics with Halal foods – being gluten-free, soy-free, and dairy-free has truly taught me mindful eating. I think very hard about where my food comes from, how I’m preparing it, and the energy it gives me. This would have never been my thought process before going gluten-free. I am truly grateful for this path in life, for the good health for which I have worked hard, and all my friends and family who have supported me through it all. For all the moments I forget how lucky I am, I guess this is the season to reflect, remember, and say thank you.

So, just in case you haven’t paid attention to the seasons, it’s not too late to start!

Thank You!

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Adapated from the Oxmoor House


Athena Winter Squash Muffin with Molasses

So, here I was, home again with my daughter, and instead of Hurricane Sandy, it’s Nor’Easter Athena.  Snow was falling in huge flakes at the beginning of November!!  First I decided that these storms should be named after a man instead of a woman.  I did a little research on names and came up with Seth, because according to mythology, he was an ancient evil god of Chaos, storms, and the desert, who slew Osiris.  That sounded perfect!
Then, I heard sounds of my daughter who slept all of an hour, got up to go to the bathroom, and never went back to sleep.  Great!  I had a whole L-O-N-G afternoon to entertain her.  First we decided to do a holiday craft project for her grandparents, and then we needed a new storm project.  I looked in the fridge and noticed that I had all this hubbard squash in there, so what better thing to make than pumpkin/squash muffins.  When I started looking for recipes, I saw some that had added molasses.  And, since my latest obsession is with molasses, (see Frankenstorm Chocolate Chip and Molasses Brittle Cookies), this seemed perfect.  So, I aptly named the muffins after our storm Athena, a.k.a. Seth.
A Review:
These muffins were super moist, like bread, deep in color from the molasses, not too sweet, and incredibly satisfying.  If wanting a bit more flavor, then I’d recommend ratcheting up the amount of spices.  However, everyone in the house including storm visitors ate more than one!

Athena/Seth GF Winter Squash Molasses Muffins (DF, SF)

1 dozen large or 40 mini-muffins
1/2 cup butter or margarine, softened – I used Earth’s Balance
3/4 cup firmly packed brown sugar20121107-200828.jpg
1 large egg
2 cups (1 can) of cooked squash or canned squash/pumpkin
1/4 cup blackstrap molasses
1 3/4 cups GF flour = 218.75 grams or 7.72 oz
1 tablespoon baking soda
1/4 teaspoon salt
3/4 teaspoon ground ginger
1/2 teaspoon cinammon
1/2 teaspoon cloves
1/2 teaspoon nutmeg
*1/4 cup chopped nuts (optional)
If needing to roast squash ahead of time, see blog post on Hubbard Soup for roasting instructions in #1 & 2 of instructions.
1.  Beat butter at medium speed of an electric mixer until creamy, but you can use a whisk if your butter is room temperature.
2.  Slowly add brown sugar, beating/stirring well.
3.  Add egg, beating/stirring well.
4.  Add squash and molasses, beating/stirring well.
5.  Combine flour, baking soda, salt, and spice.  Whisk together to make sure they’re incorporated.
6.  Slowly add flour mixture to pumpkin mixture  (beating at medium-low just until blended).
7.  Stir in nuts.
8.  Spoon into greased muffin pans, filling three-fourths full.
9.  Bake at 375° for 20 minutes and remove.


Fresh Out of the Oven

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So after my round of blueberry picking, I decided there was no way I’d be able to preserve them.  They were too good and we all just wanted to eat them fresh.  However, I found that I had enough blueberries to make the BEST gluten-free blueberry muffins I’ve ever eaten, EVER!

This recipe came from The Baking Wizard, Greg Patent, a man (who after reading his bio), has truly done amazing things in his life.  His passion was inspired by the cooking channel on the first TV his family had ever owned.

Below is his recipe and my adaptations:

Gluten-Free Blueberry Muffin Recipe

Yields: About 30 mini muffins


1 cup granulated sugar
2 ½ cups (12 ½ ounces) Bob’s Red Mill gluten-free all-purpose baking flour – I used a GF flour mix I had concocted with Authentic Foods Brown Rice Flour Superfine.  The key here is to weigh your flour!
¾ teaspoon xanthan gum – my gum came from nuts.com
2 ½  teaspoons baking powder
1 tsp kosher salt (or 3/4 teaspoon table salt)
1 ½ cups (7 ½ ounces) fresh blueberries
2 large eggs, at room temperature
4 tablespoons unsalted butter, melted
¼ cup vegetable oil – I used safflower oil
½ cup full-fat sour cream
½ cup whole milk
1 teaspoon pure vanilla extract – make sure your brand is GF.  I make my own.
Finely grated zest of 1 lemon
Turbinado sugar, for sprinkling on muffin tops – I didn’t have any, so I just sprinkled regular sugar, but think it would have been even better with turbinado.
Adjust an oven rack to the center position and preheat the oven to 425 degrees.  Spray a standard size muffin tin, preferably non-stick, with nonstick spray.


  1. In a large bowl, whisk together thoroughly the sugar, flour, xanthan gum, baking powder, and salt.  Add the berries and toss to coat.
  2. In a medium bowl, add the eggs, butter, oil, sour cream, milk, and vanilla.
  3. Whisk to combine and add the lemon zest.
  4. Add to dry ingredients and fold in gently until batter is thoroughly moistened and smooth.  Let stand 5 minutes.
  5. Divide among muffin cups, filling them almost to the top. Sprinkle with the turbinado sugar.
  6. Bake 17 to 19 minutes until golden and muffins feel firm to the touch, rotating pan halfway through baking.
  7. Cool in pan 5 minutes, then prop the muffins on their sides in the cups to cool further. Serve warm or at room temperature.
  8. Makes 12 large muffins. These are great warm with butter.

The beautiful blueberries I picked!

The batter in the mini tins, about to be cooked in the oven.

The finished blueberry muffins!



Don’t these look heavenly?! They were moist, flavorful, and beautiful.












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A site to discuss better education for all

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thoughts on education by Grant Wiggins

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National Foundation for Celiac Awareness staff members dish and digest

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Gluten-Free Food and Fun


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