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Welcome to Fiona's Granola
Greetings!
With the approaching holidays, many people who are intolerant to gluten begin to despair. They fret about holiday parties, how to prepare desserts, stuffings, and breads that can begin to compare to their wheat-infused counterparts, and can experience depression during a season that should be filled with celebration. In today's world, there are many tasty gluten-free alternatives, so if you are one of the growing number of people who are gluten intolerant, chins up! This month's newsletter focuses on various aspects of a gluten-free diet, offers some fun facts about Thanksgiving, and includes a yummy gluten-free stuffing recipe that your friends and family will be sure to enjoy. |
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Gluten Free!
Gluten is a protein found in wheat, barley, rye, spelt, kamut, triticale, and all foods that are made with these grains.
Gluten Allergy vs. Gluten Intolerance
Some people have an allergy to gluten, which means their bodies cannot properly digest this protein. When they do eat foods with gluten, abdominal pain and internal damage to the small intestine will result. This is known as celiac disease. The only way to manage celiac disease is to completely avoid all foods that have gluten.
When people with gluten intolerance eat foods that contain gluten, they also experience uncomfortable symptoms. However, they test negative for celiac disease, and actual damage to their small intestine does not occur.
Are Oats Gluten Free?
Most people are advised to avoid oats when they start a gluten-free diet. Oats in and of themselves do not contain gluten. However, they become cross contaminated if grown next to a grain that contains gluten, or if stored or transported next to grains that contain gluten. Research has shown that pure, uncontaminated oats can be digested by people with gluten intolerance and celiac disease. Eating oats can also help to provide fiber and other important nutrients.
The FDA proposes that oats may be allowed in gluten-free products, but that they must not be cross contaminated with grains that contain gluten. The Celiac Sprue Association, on the other hand, does not approve of oats in gluten-free diets.
If you are gluten intolerant or have celiac disease, and do choose to include oats in your diet, let your doctor know, and only eat oats that are marked "Certified Gluten-Free." Also, limit the amount you eat to ½ cup of dry oats every other day.
Quinoa - A "Wonder" Grain
Quinoa is gluten free, high in fiber, and is a complete protein, meaning it has all nine essential amino acids (the ones your body cannot produce on its own). It is also a good source of calcium and iron. Quinoa has been harvested in the South American Andes for over 5,000 years. The Incans dubbed it "the mother grain," and to this day it is considered sacred. For the Andean people, it is the main staple of their diets; they cook it as porridge, grind it into flour, and add it to soups, stews, and baked goods. In the Andes, the leaves of the quinoa plant are eaten as a vegetable, and the stalks are burned for fuel.
Sorghum
Sorghum is another gluten-free grain that is high in protein and fiber. It is rich in anti-oxidants and is slowly absorbed. Both
 | | Quinoa comes in varied colors. Pictured here is red quinoa. |
the FDA and the CSA approve of quinoa and sorghum as gluten-free grains. These are the two grains we use in our Quinoa Crunch cereals.
Don't forget to order your gluten-free Quinoa Crunch cereals from Fiona's Natural Foods!!
* Information extracted from American Diabetes Association & Celiac Sprue Association.
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Fiona's Gluten-Free Stuffing
Dazzle your guests this Thanksgiving with our scrumptious, gluten-free stuffing. For added color and decor, fill an  acorn or butternut squash with it, then bake them together. It can also bake in a casserole dish on its own. Bon apetit!
This is great on its own as a side dish any time of year!
1/4 cup butter or olive oil
1/4 tsp. nutmeg
2/3 cup onion, chopped 1/2 cup fresh parsley, chopped
1/2 cup celery, chopped 1/2 cup pecans, chopped
1 tsp. thyme 1/4 cup dry white wine
1/4 tsp. rosemary 3 cups Quinoa Crunch cereal
3/4 tsp. salt 2/3 cup chicken or veggie broth
1/2 tsp. pepper
In large sauce pan, sautee onion and celery in butter or olive oil just until tender. Add remaining ingredients, stirring after each to incorporate. Place in ungreased casserole dish, cover with foil, and bake at 325° for 15 minutes. Remove foil and continue baking another 10 minutes. For the vegan version, substitute olive oil for the butter and vegetable broth for the chicken broth.
Also try stuffing red or green bell peppers, or holl owed-out zucchini or yellow squash. Place filled vegetables onto a greased baking pan. Cover with foil and bake at 350° for 25 minutes, then remove and bake another 10 minutes. You can also fill acorn or butternut squash. Cover and pre-bake the squash at 350° for 45 minutes, then fill with stuffing and follow directions above (an additional 25 minutes covered and 10 minutes uncovered).
Your guests will be impressed!
Fiona's Favorite: Almond Blueberry Peach
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Did you know?...
52 pilgrims celebrated the first Thanksgiving Day in the Fall of 1621, in the presence of 90 Wampanoag Indians. This meal took place at Plymouth Plantation, in Massachusetts.
It was Abraham Lincoln who, in 1863, officially set aside the last Thursday of November as a national holiday to celebrate Thanksgiving.
Some of our past presidents lay claim to being descendants of the original Mayflower pilgrims. These include John Adams, Ulysses S. Grant, Franklin D. Roosevelt, and
George Bush.
Californians are the largest consumers of turkey in the United States.
The state of Minnesota raises more turkeys each year than any other state. Massachusetts leads the way for cranberry production. Illinois produces the most pumpkins. North Carolina is the leading producer of sweet potatoes.
While Thanksgiving is celebrated on the fourth Thursday in November in the United States, it is celebrated on the second Monday in October in Canada.
The day before Thanksgiving is the
busiest travel day of the year.
Fiona wishes you a
safe and happy Thanksgiving!
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Fiona's Gluten-Free Products
A tasty cereal in milk, Fiona's Quinoa Crunch is also wonderful stirred into yogurt. Let sit five minutes
(or even overnight), then enjoy. Our Quinoa Crunch also makes a fabulous hot cereal! Just cover with hot water or hot milk, and let sit one minute. Voila, a wonderful substitute for instant oatmeal! Delicious sprinkled into fruit salads, our Quinoa Crunch also makes a healthy and delicious cobbler topping. It's also a nutritious baby cereal. Just cover with warm water and let sit a minute. You can also take it camping, for a quick and easy hot breakfast. Check out our Quinoa Crunch recipes for Peach Crisp, Pan Seared Chicken / Tofu / Catfish, and Quinoa Cookies - all gluten free!
Did you know that Fiona's Quinoa Energy bars are gluten free? We offer two fabulous flavors, Almond Chocolate Chip and Lemon Cranberry. Perfect for a healthy on-the-go snack, to keep at work, or to put in your children's lunches. They are satisfying, delicious, and gluten free!
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Catfish Coated With Fiona's Quinoa Crunch
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Lastly....
If you are avoiding foods with gluten, you most likely are missing foods you used to love and enjoy. It's easy to think about all the foods you can no longer include in your diet. However,
it's also easy to put a positive spin on your gluten-free diet! Fiona went off of gluten for some months, and here is what she discovered.
There are many, many wonderful foods you can still enjoy! Think vegetables, fruits, fish, meat, chicken, tofu, edamame, corn, beans, avocados, dairy products, nuts, chips, and the list goes on. You will most likely be forced to be creative with your cooking, which is always a good thing! Try making polenta, quinoa salads, guacamole, chicken or cheese enchiladas, roasted vegetables, stir-fry, sushi, and pot roasts. For desserts, try gelato, flourless chocolate cakes, puddings, and the like. There are many gluten-free flour mixes to help you make an array of baked goods. There are also many gluten-free cookbooks on the market. If you stay creative and open-minded, you will soon learn that you can eat much more than you may have originally thought, and you will expand your culinary horizons at the same time.
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www.fionasgranola.com
info@fionasgranola.com . 303-415-1121
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