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Dietary fat: is it good or bad?

Both. You see, not all fats are created equal.

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavioral problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

Many people are scared of fats, but our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. Consuming the right balance of nutrients is essential to leading a healthy gluten free lifestyle.

Where to Find Healthy Fats:

Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs. Whole nuts and seeds, and their butters like peanut and almond butter, or tahini.

Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

Tips on How to Use Healthy Fats When Cooking:

For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.

When sautéing foods, try organic extra virgin olive oil.

Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Enjoy!

Donna Neuhaus, HHC

www.neu-trition.com

gfreely contributor

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Being a gluten free mom can be challenging. This Mother’s Day, find a special way to pamper and celebrate Mom from the inside out.

Check out our list of gluten free beauty brands:

Juice Beauty

Red Apple Lipstick

MyChelle

In addition to these great beauty buys, we know what Mom’s love most….something homemade! So upgrade her spatula, and spend some quality time in the kitchen cooking up some gluten free treats.

Check out our recipes section for inspiration

For any questions on additional tips for spoiling your gluten free mom, ask the gfreely experts!

Contact Lauren@gfreely.com

Happy Mother’s Day!

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The BumbleBar story starts in 1995 in a tiny little bakery in the heart of Seattle. Just as the buzz of the city would start to diminish to a low hum and most people were crawling into bed, owner and founder Liz Ward was firing up stoves and handcrafting what would eventually become BumbleBar. By renting out kitchens by night Liz combined hours of creativity, hard work and sesame seeds to develop what we now know and love as BumbleBar.

It is a passion for pure and simple ingredients that started BumbleBar and a passion for community development that has inspired them to keep growing.

Ethical sourcing is a priority above all else; it is part of the DNA of BumbleBar. By striving to have quality relationships with the people who grow their ingredients, BumbleBar has been able to give back to the communities in more meaningful ways.

BumbleBar makes their bars gluten free by using sesame seeds as the key ingredient in every bar. The particular co-op they get their sesame seeds from is Selet Hulling—a farm in the remote area of the Tigray Region of Ethiopia with 1,500 farming families. For every pound of sesame seeds BumbleBar buys they donate 5 cents to building schools in the co-op’s community. In 2010, SeletHulling agreed to jointly construct and finance schooling facilities for the out-grower’s children grade 9 and 10. The first of three buildings for the school was completed in May 2012.

Ever since 1995 quality has been paramount to BumbleBar. As a certified organic, gluten free, dairy free, energy bar company BumbleBar is committed to helping people eat quality food regardless of dietary restrictions.

By using the food system as an ethical platform to expand our global community, BumbleBar is just one example of using food as a tool for good in this world. By eating a BumbleBar you’re directly helping build a school in Ethiopia.  Eat good, Do good.

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Choosing where to eat among the many options in Harvard Square can be challenging. The decision is even more difficult for those with dietary restrictions.

In the past few decades, doctors have started to diagnose celiac disease—an autoimmune disease related to gluten—at greater rates, and researchers have theorized that causes of the disease may be genetic.

Now, Harvard Square eateries are making a push to better serve their gluten-intolerant customers.

The Harvard Square Business Association lists on its website eateries that are swapping out wheat for gluten-free ingredients.

“We started seeing a huge influx of people asking for [gluten-free options] really about three years ago,” said Anthony S. Ackil ’99, co-owner of b.good, which offers gluten-free buns, salads, and fries.

When Rachel E. Halperin ’16 discovered her gluten-intolerance earlier this semester, she found multiple places to accommodate her needs in the Square, noting that Finale, J.P. Licks, and Panera all have gluten-free menus.

“Part of eating out gluten-free is just being creative and knowing what you can and can’t eat,” Halperin said.

She stressed the importance of also being aware of a restaurant’s less visible uses of gluten, such as thickening soups or salad dressings with flour.

Read the rest at thecrimson

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Real Simple Magazine recently published an article highlighting 6 new must try gluten free products. Some featured products can be found in our past boxes like Blue Diamond Nut Thins and Ginny Bakes Cookies!

Blue Diamond Artisan Sesame Seed Nut Thins

Top these nutty brown rice and almond crackers—spiked with crunchy sesame seeds—with your favorite hummus or flavored cream cheese.

Ginnybakes Chocolate Chip Love Go-Pack

Buttery and sweet, these cookies are a celiac’s dream milk-dunking treat.

Check out the full article at Real Simple

Here at gfreely we strive to bring you the best of the best in gluten free. We want to hear from you! If you have given any of these products a whirl, we would love to hear your review, or feedback on anything at all for that matter!

Our store aims to please you and all of your cravings, so let us know what you would like to see more of and consider it done!

Cheers to eating gfreely

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Where have you bean?!

From creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more – beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories. Plus, studies have found them to lower the risk of cancer, cardiovascular disease, and diabetes.

What To Do With Beans

- Toss beans and diced veggies (such as celery, shallots, and red peppers) with vinaigrette for a bean salad.

- Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.

- Top a green salad with 1/3 cup of your favorite bean.

- Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings – Voila! A fast dip or spread.

- Add beans to eggs. Top with avocado and salsa!

- Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and   springy baked goods are when baked with beans.

If you’re new to cooking with beans, try these tips:

- Wash and soak dried beans for 8-12 hours before cooking.

- After soaking, rinse, fill a pot with fresh water, bring to a boil, then skim off the foam.

- To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water.

- Cover and simmer for the suggested time.

- Remember: only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.

Quick tips: for speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead. (Some people find them even easier to digest!) Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

Check out our recipes section for more fun tips on incorporating beans into your gluten free diet!

gfreely Contributor

Donna Neuhaus

www.neu-trition.com 

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