Gluten Free Cooking Basics V: Flour Substitutes & Baking Tips

mt day pumpkins_*0262 jack

Updated: 05/17/14



Don’t you just want to pinch my grandson’s cheeks!!!!





Gluten Free Flour Substitutes & Baking Tips

We’ll start with the Baking Tips. I don’t have as many typed up as I thought I did. Oh well, just have to update this information at a later date.

Can you see why I haven’t been posting in months. I’ve been researching and rubbing my hands together, giggling over the information I have gleaned for you 🙂

I really like information from and

During my research I came across so very good web sites. I’ve listed them below:
My Gluten Free Table
Gluten free Goddess


Magic Line Loaf Pan (7.5 by 3.5 by 2.25)

This commercial quality, heavy-duty loaf pan is the perfect size for evenly cooking a loaf of bread made with almond flour. In author’s testing, she found that standard size loaf pans did not bake the bread through to the center, leaving the middle undercooked. This loaf pan is shallow enough that your breads will be cooked through!!!!

• Prefer dutched or dutch-process COCOA powder

• Maple Grove Farms Sugar Free Maple-flavored syrup AND
Vermont Sugar-Free Syrup

• Double-layered insulated pans cook more evenly and protect the bottoms of cookies

• Muffin liners (don’t forget to grease the liners!)


Cooking Tips

• If recipes are consistently under-cooking (gummy in the middle or sinking) see loaf pan above! your oven temp may be off. Some ovens can be quite temperamental. Even new ones. Purchase an oven thermometer to gauge how your oven is performing. You may be surprised, as one reader was, to discover that your preheating stage takes additional time before it reaches true baking temps–despite the on light that declares the oven’s ready.

• If your oven is on target, but your baked goods are gummy, first check your flour blend–is it white rice based? That alone can equal gummy. Try baking at a higher temp — at 375 or 400 instead. Keep an eye on it — it will rise faster and bake faster. But it just may solve your problem — especially for breads.

• Adding fiber to your batter can really help texture. Try adding flax meal.


Flour Substitutions

Corn free substitutions:

• potato flour
• arrowroot or tapioca flour
• garfava flour (for baking and coating)
• 1/4 C baking soda + 1/2 C cream of tartar + 1/4 C potato starch
• xanthan gum = guar gum


• Store whole grain flours in a cool, dark place for optimal quality
and to keep their delicate oils from turning rancid.

• Keep in the pantry no more than 6 months

• In the refrigerator for up to 9 months

• In the freezer for 9 to 12 months

Sorghum, brown rice & teff flours are interchangeable, but will alter the recipe slightly.

In GF baking, if there is only one flour, it almost always overpowers the taste of the whole dish. A blend of flours balances flavor and texture, giving a more pleasing neutral taste, while maintaining nutrition.

If you find a recipe that you would like to tweak to be gluten free OR would like to use ingredients you have on hand in place of gluten free flours found in a recipe, here are a couple of general outlines.
• In general, you want to use a ratio of 2/3 heavy-medium flours and 1/3 starch –light flours for the best texture. If you prefer a “white” flour replacement, switch that ratio.
• A very rough estimate is about 1¼ C GF flours to 1 C all-purpose wheat flour. The addition of about ½ teaspoon gum of choice is usually called for, for ideal texture. However, many recipes with additional binding ingredients (chia meal, flax meal, banana, applesauce) does not need the addition.
• If you want to sub GF flours for other ones you prefer, substitute a light for a light, med for a med, and heavy for a heavy.
Healthy GF Life Cookbook substitution suggestion (different than above–???)“converting a wheat recipe, take the amount of wheat flour called for in the recipe and divide it in half. The first half will be made up of one or two GF flours and the other half will be starches.
2 C wheat flour
1/2 C sorghum & 1/2 C teff
1/2 C potato starch and 1/2 C tapioca starch
**as you become more comfortable, make changes to your formula by 1/4C here & 1/4C there to see what you like.

Generally, GF flours should be combined to create the best possible results.
Experienced GF cooks and bakers advise consulting GF cookbooks for specific combinations.

Keep in mind that gluten provides cohesion, lightness and rising capacity in baked goods. When baking gluten free, adding some binder such as xanthan gum or guar gum and a bit more baking soda or baking powder will enhance the result.

Also, when adding gluten-free flours to liquid ingredients, take care to blend them gently and for as short a time as possible to avoid over beating their fragile structure.

To avoid dense GF batter, add a bit of hot water once you’ve mixed your other ingredients. This will give your baked goods a nice, light crumb.


A QUICK LOOK at the chart below will show you that all of these flours are relatively close to (or even higher than) wheat in proteins, which is not true of rice with only 6%, tapioca with 1% and cornstarch with only a trace. Thus, you can easily replace some of the rice flour mix with any one of the exotics and get more nutrition and sometimes more fat. As you work with them, you’ll find they often complement the flour mixes you are using, but many can only be used as 15% – 20% of the whole flour amount.

A Comparison of GF flours to wheat

Flour Carb % Protein % Fat % Fiber % Trace Elements
Amaranth 66 13 6 15 Balanced protein
Buckwheat 72 11.5 0 1.6 B vitamins
Millet* 73 10 3 3 Magnesium
Quinoa 66 12 5 7 Potassium, calcium
Sorghum* 75 10 4 2 Iron, B Vitamins
Teff* 71 11 4 3 Iron, some thiamin
Wheat* 76 10 1 3

*Grass Family grains

NOTE FOUND SOMEWHERE: If I was just getting started and only wanted to buy a couple of flours, I would get: brown rice flour, oat flour and tapioca starch. They have familiar tastes that most people like. Teff would follow next.

*Almond Flour – do not buy Bob’s Red Mill, it is too coarse. Unless you want coarse, or you can put it in the blender and make it more fine.

HONEYVILLE Almond Flour – buy from vendor who refrigerates it.
Store in a glass jar in fridge or freezer for several months.

Glycemic Index of sweeteners

58       Sugar
54       Maple Sugar
52       Honey
32       Light Agave (which is processed)

 Someone’s favorite starches: (just didn’t write down who’s favs these are 😦
Potato, Tapioca, Arrowroot

Favorite Healthy GF Baking author’s favorite flours:
Teff, Brown Rice, Sorghum, Amaranth, Millet, Quinoa

Paleo Flour Favs (maybe Diva):
Coconut, Almond Meal

GF Flour Nutrition Breakdown

Serving size
¼ C
Calories Carbs Fiber Protein Fat
Almond Meal 160 6 3 6 14
* Amaranth 110 20 3 4 2
Arrowroot 110 25 1 0 0
Brown Rice 140 31 2 3 1
* Buckwheat 100 21 4 4 1
Coconut 140 18 12 6 5
Garbanzo 110 18 5 6 2
Mesquite 40 44 6 2 0
* Millet 110 22 2.5 3 1
Oat 90 16 2 3 1.5
Peanut 49 5.2 2.5 8 >1
Potato Starch 160 40 0 0 0
* Quinoa 110 18 2 4 1.5
* Sorghum 120 25 3 4 1
Sweet Rice Flour 180 40 1 3 0.5
Tapioca 100 26 0 0 0
Teff 113 22 4 4 1
White Rice Flour 150 32 1 2 0.5

*Most nutrient-dense flours


How to choose and use gluten-free whole-grain flours

Many GF foods, mixes and recipes rely on a combo of white rice flour, potato starch and tapioca starch. There’s a place for these so-called white flours I our kitchens, but relying on these alone produces an empty carb load that stresses the body’s metabolism and contributes to obesity and diabetes.

In contrast, nutrient-dense power flours like Amaranth, Buckwheat, chickpea, flaxseed meal, millet, quinoa and sorghum provide more protein, as well as a host of vitamins and nutrients. Plus, they’re higher in fiber, which helps reduce cholesterol levels. What’s more, many are quite flavorful and they produce baked goods that help us feel fuller longer.

The higher protein content in these flours provides elasticity to baked goods.. The result is that finished baked goods are more moist, have a finer crumb and better texture.

For the best results, baking GF requires using a mix of flours. If you’re new to GF baking, start with a standard blend or purchase an all-purpose commercial blend at your local natural food store, some supermarkets or online. Once you’re comfortable with the nuances of a basic gluten-free blend, try introducing new flour varieties slowly into your repertoire. In time, you’ll be able to customize recipes to your individual preferences.

With these alternative flours, you can continue making your favorite foods without compromising taste and texture.


6 Tips for Whole-Grain Flours

GF flours behave differently than wheat flour. Here are some basic guidelines for storing and using them successfully.

  1. Mix Them Up

GF baking requires a combination of flours. No single flour will do the trick. To avoid a heavy, dense texture in your baked goods, use no more than 30% of any one flour. Generally, this means no more than 1 ½ C of one flour for every 4-5C of flour blend. The exception is the strong-flavored flours, like chickpea and millet, which can overpower delicate baked goods; use less than 25% of these. This means no more than 1 C for every 4-5 C of flour blend.

  1. Substitution Rules

Whole-grain flours are generally inter-changeable in equal amounts, except for flaxseed meal, which should be used in smaller quantities. Neutral flours are interchangeable in equal amounts. Flours are not interchangeable with starches, as they have different baking properties.

  1. Go Slow

Try alternative flours in small amounts and then monitor your reaction before increasing intake. Buy limited quantities of flour at first to make certain that you can tolerate it—and that you like the taste and texture—before stocking your pantry. Experiment until you find the whole-grain flours that you like best for your dishes. If you don’t care for chickpea flour, for example, try replacing it with an equal amount of quinoa or amaranth flour.

  1. Use Gum

To replace gluten properties in baking, use xanthan gum or guar gum, thickening agents that put back some of the necessary structure for leavening. Potato flour (not potato starch) can also be used to improve structure.

  1. Refrigerate Until Used THEN bring up to room temp before using

Store power flours in airtight glass containers with a wide mouth so you can measure over the container. To be on the safe side, refrigerate all GF flours. This is particularly true for power flours with higher fat and protein content, such as amaranth flour and flaxseed meal, which spoil quickly at room temps. Allow refrigerated flours to return to room temp before you use them, unless the recipe states otherwise.

  1. Watch for Cross Contact

Be careful of contamination. Companies that produce both wheat and non-wheat products often mill and process them in the same location. Particles can linger in the air and on equipment surfaces. Most companies clean the equipment between the processing of different flours but that doesn’t guarantee against contamination. If possible, purchase flour from a manufacturer that uses a dedicated wheat-free, GF facility.


GF FLOUR Substitutes

*** I have listed the weight of the flours to guide you to make your own substitutions in recipes. (IE, exchange heavy for heavy, medium for medium….)

Bean Flours              HEAVY, STRONG, distinctive flavor

Best in breads and spice cakes
Garbanzo/Chickpea flour is very similar to millet.
Garflava makes a better-textured baked product than many rice flours.
• Try mixing with tapioca flour, cornstarch and sorghum flour for a hearty, nutritious blend that lends structure to your baking. Use these flours as less than 30% of total flour blend.
A small amount (1/4-1/2 C) added to pie crust or wraps makes these items more elastic and easier to roll out.
• Use garbanzo bean and lentil flours for cookies, they can also be added to other flours (rice) quite well. They offset the grainy texture of rice flour.
• Use Sorghum flour to cut the bitterness of bean flour.
• The taste is offset in recipes containing brown sugar, molasses, chocolate or spices.
• Bean flours are not well suited to delicate baked goods like sugar cookies.

• Certain bean flours, particularly garfava and chickpea, impart an aftertaste that some people find unpleasant.
• Use these flours as LESS THAN 30% of your recipe’s total flour blend and use SORGHUM to cut the bitterness.

 WARNING: there are some bean flours now being sold that claim to be compounded but are often not the same formula. They may not produce equally good results in recipes. Look for the name AUTHENTIC FOODS on the label.

Almond Flour          HEAVY, Sweet, nutty flavor

Adds structure and texture to cakes, cookies and cupcakes.
Can be substituted for oats in oatmeal cookies.
Add up to 25% to a basic flour blend or use up to 50% or more in cakes leavened with eggs.
• Nut flours do tend to be heavier than classic wheat, so make sure to up the amount of baking powder and baking soda in the recipe so the dough can rise as normal.
• Another author states, “Does not need leavening/binding agents”???
• Almond flour MUST BE BLANCHED for recipes to work, unless otherwise stated.
• Almond flour can be substituted for oats in oatmeal cookies.

• Don’t over-grind; almond flour can turn into almond butter very quickly.
• Leaving the skin on the almonds will darken the final baked product.
• Nut flours don’t rise the same way as wheat flour, so an additional rising agent might be needed when replacing more than ¼ C of wheat
Can go rancid quickly. Store in a tightly sealed container in the fridge or freezer and use within a few months.

Amaranth Flour        MEDIUM, Distinctive, mildly nutty flavor similar to graham crackers without the sweetness.

• Works well in recipes that contain brown sugar or maple syrup. Breading, thickening sauces & baking.
• Use it sparingly—10-20% of a flour blend or no more than ½ C per recipe.
• Mix 25% amaranth flour with other flours, such as brown rice, quinoa, or oat flour to make up 100%.
• Helps baked goods brown more quickly.
• Can replace Amaranth with sorghum, teff or brown rice flour with no changes BUT, you CANNOT sub teff, brown rice or sorghum with Amaranth because it’s flavor is so strong.
• Amaranth flakes, sold as cereal, can replace rolled oats in some recipes.

• If too much is used, baked goods may have a bitter aftertaste and may brown too quickly.
• Store in fridge, as the flour tends to develop a stronger taste as it ages.
• Buy as fresh as possible

Buckwheat Flour   (grass family)       HEAVY, strong, robust flavor

• Light buckwheat flour is usually preferred for baking breads, waffles, pancakes and noodles.
• For breads and rolls, use up to 1 C per recipe to impart a taste and texture that comes close to whole wheat. Use less for delicate cookies or pies.

• Too much can overpower a baked product.
• Store in an airtight container in the fridge to extend shelf life.

Chestnut Flour       Nutty, earthy flavor (was not given the weight, but expect nut flours can be interchangeable.

• Used widely by Italian bakers and cooks in everything from pasta to cakes pancakes, breads and muffins.
• Because chestnut flour is low in protein, it should be combined with a HIGH-protein flour, such as bean, amaranth or soy, to ensure baked goods hold together.
• It can comprise up to 25% of a flour blend.

• Store in an airtight container at room temperature.
• Too much can impart an unpleasant earthy taste.
Don’t confuse chestnut flour with water chestnut flour, a very starchy, white powder with different baking properties.

Coconut Flour       HEAVY, subtle, sweet fragrance

• Usually well tolerated by people with allergies.
• Excellent for low-carb diets
• For best results, add up to 15% in a flour blend.
• If using 100% coconut flour, recipes usually call for extra eggs to create height and airiness.
• Used by itself requires a lot of eggs, but up to 30% can be subbed in a recipe for additional flavor and sweetness.
• It absorbs crazy amounts of liquid, use roughly 1/3 – ½ Cup other GF flour
•Be careful, using more than ½ cup at a time could allow the flour’s bitterness to take over.

Substitutions can be tricky in baking, so when using coconut flour, be sure to add an equal amount of extra liquid!
• Too much can create a very dense product.

Corn Flour       HEAVY, nutty taste

• Best used in making tortillas, wraps, waffles, pancakes, breads, breading.
• One form of corn flour is MASA HARINA (milled from hominy) used in making corn tortillas.
• If corn flour isn’t available, you can make your own by grinding cornmeal into a fine powder in a food processor.
Blend with other GF flours, preferably rice and sorghum, buckwheat or amaranth for hearty baked items.

• Refrigerate in an airtight container.
• Don’t confuse US-made corn flour with “cornflour” used in the UK.
• The British version is actually what Americans call cornstarch.

Corn Starch         STARCH     Gravies, soups and sauces

• It’s an important part of many all-purpose GF baking blends.
• Can be used in place of arrowroot or potato starch.
• Makes a transparent thickener for gravies, soup and sauces.

• Refrigerate to extend shelf life.
• The British term “cornflour” is really cornstarch

Corn Meal             HEAVY, has a nutty & slightly sweet taste.

• Best used in cornbread, breading, Johnny Cakes, anadama bread
• Lends excellent texture to foods.
• Select finer grinds for baking and for polenta.
• Use coarse meal for breading.
• Blend with corn flour or a GF flour blend.
• In most recipes, it should comprise 25% or less of the flours used.
• However, some cornbread recipes call for just cornmeal.

• Select the grind appropriate for your recipes.
• Using too much cornmeal or a grind that is too coarse, produces a gritty texture.

Hemp Flour         Nutty flavor

• Best used in breads, muffins, cookies, pancakes
• Very high in dietary fiber.
• Add 1/4 to 1/3 C to a flour blend.

• Too much produces a gritty texture.

Millet Flour         MEDIUM, strong, distinctive, mildly sweet, nut-like flavor. DRY

• Imparts a light beige or yellow color to foods.
• ***easy to digest
• Best used in flat breads, pizza, other yeast-containing items AND recipes containing moist fruit.
• Adds structure and great light cake-like texture to GF baked items.
• For best results, use no more than 25% millet flour in any flour blend.
• Loaded with nutrition. Millet raised for human consumption has a far higher nutritional value than rice and some growers claim, even higher than wheat.
• Millet’s drier, chalky consistency and medium texture makes it the perfect sponge for any baked good containing moist fruit or large amounts of heavy liquid, like banana bread.

• Short shelf life.
• Millet can quickly become rancid and bitter.
• Store in refrigerator or freezer in a tightly sealed container.

Montina Flour (Indian Rice Grass)               HEAVY, wheat-like taste and hearty texture

• Excellent choice for use in dark baked goods, like spice cakes and gingerbread.
• Blend up to 30% with an all-purpose GF flour blend to add fiber, nutrition and protein to baked goods.

• Refrigerate in a tightly covered container.
• Too much can overpower other flavors. Its whole-wheat appearance may not suit delicate, light cookies, cakes or sandwich breads.

Oat Flour              MEDIUM

• Best used in cookies, breads and other baked goods.
Quinoa flakes can be substituted for whole oats in most recipes
• In most recipes, oat flour should comprise less than 30% of a flour blend.
• Oat flour is too heavy to use for cakes, but does make nice cookies.
• I, Padme, have successfully used oat flour to replace wheat flour. Use 3/4C oat to 1C of wheat flour.
It does need additional xanthan gum and an additional egg in recipes.

• Store in a tightly sealed container in a cool, dry place or freeze to extend the shelf life.
• High probability for cross-contamination with wheat. I read in a Bob’s Red Mill article that they do their best AND make farmers sign things stating that their crops are not contaminated.

Oat Groats

• Minimally processed, an only have the outer hull removed. They are chewier, and need to be cooked for a longer period of time, after soaking first.

Oats, Steel Cut

• Whole grain. AKA: Irish oats, Scotch oats, porridge oats.
• Very chewy and must be cooked for a longer period than rolled oats.

Potato Flour       LIGHT

• Best used in baked goods, homemade pasta, breads and pizza crust
• Can be used in place of xanthan gum or guar gum in GF baking
• Add 2-4% per recipe (reduce or eliminate the gum ingredients accordingly) to lend a soft, chewy mouth-feel to baked goods.

• A little goes a long way.
Use potato flour in moderation when mixing with other flours, as it burns easily.
• Too much potato flour will create a gummy product.
• Don’t confuse potato flour with potato starch, which is used in much larger quantities in recipes and has different baking properties.
• Store in the fridge.

Potato Starch     STARCH

• Produces a crisp-on-the-outside, soft-inside texture for waffles
• One-for-one substitution for cornstarch or tapioca in recipes
GF recipes often call for /2 to 3/4 C potato starch as part of a flour blend.
• Like coconut flour, potato flour grabs moisture, but it contains less than half the amount of fiber found in coconut flour.
• It works well when combined with gritty flours like brown rice and sweet white rice to balance out the texture in cookie recipes and baked goods that contain less liquid.

• Potato starch tends to clump, so it should be stirred for accurate measuring.
• Don’t confuse potato starch with potato flour, which is used in much smaller quantities and has different baking properties.

Quinoa Flour      MEDIUM, delicate, nutty flavor similar to wild rice.

• Easy to digest
• Quinoa flakes are an excellent replacement for oats in cookies, breads, cakes and rolls.
• Can be used in cookies, pies, cakes and pasta.
• Works well combined with other flours.
• Mix with other flours, up to 25% of total blend, to increase the nutritional value of baked goods.
A delicious addition to granola.

• Too much can overpower the flavor of baked goods.
• Check the label; whole quinoa may have to be rinsed first to remove the bitter-tasting natural oil that sometimes lingers on domestic quinoa.

Rice Flour (White)           MEDIUM

• Easy to digest
• Texture varies depending on how it’s milled.
• Light/fine – cookies
• Medium – most baking
• Coarse – cereal and coatings.
• Relatively heavy and dense, white rice flour works best in recipes when it’s combined with other flours, especially those that are high in protein to balance texture and build structure.
• Easily interchangeable with brown rice
• Doesn’t distort the taste of any flavorings used.
Stay away from GF products made mostly from White Rice Flour

• Too much white rice flour (or coarsely ground rice flour) can produce a grainy taste and texture and makes baked goods crumbly.
• Store in the refrigerator.

Rice Flour (Brown)         MEDIUM

• Best used in breads, muffins and cookies where a bran (or nutty) taste is sought
• I personally replace brown rice flour for white rice flour all the time.
• If desired, you can replace the white rice flour in mixes for brown rice in breads and muffins.

• Has a shorter shelf life than white rice flour and tends to become stronger tasting as it ages.
• Store in the fridge.
• Always purchase fresh flour and store in the freezer if not using frequently.

Rice Flour (Sweet Rice/sticky)     LIGHT

• Short grain rice that has more starch than white rice.
• Has NO nutritive value
• Excellent thickening agent. Especially good for sauces that are to be refrigerated or frozen, as it inhibits separation of the liquids.
• Author uses it by the tablespoon to add to bread when the dough is too thin or to batters when they seem too runny.
Author uses sweet rice flour as the main flour in brownies because much like cake flour, it has lighter texture and is higher in starch than brown rice flour. It also seems to magnify the flavor and mimic the texture of the melted chocolate.

• Do not confuse with plain white rice flour.
• Store in fridge or freezer.

Rice Flour (Wild Rice Flour)       Hearty, interesting flavor and texture

• Best used in pancakes, muffins, scones and cookies.
• Wild rice has a long shelf life because it is dried and slightly fermented.
• Use it to thicken casseroles, sauces, gravies and stews.

• Wild rice flour imparts a distinctive flavor and adds a dark appearance to baked goods.
• Not suited for delicate pastries, such as sugar cookies and white cakes.

ROOT Flours      LIGHT

Arrowroot: breads and bagels
Sweet Potato: complements recipes containing chocolate, molasses spices.
• Well tolerated by food-allergic people
• Enhances baking performance and gives baked goods a chewy texture and increased browning capabilities.
• ARROWROOT – can be used to replace cornstarch. Sub cup-for-cup. Also is a great thickener for gravies and sauces.
• SWEET POTATO flour is produced from white sweet potatoes. It is stiff in texture and somewhat sweet tasting. High in fiber, it contains more carbs, but less protein than common flour.
• Arrowroot works well with acidic fruit sauces, and does not become thin or watery.
• When a recipe calls for an arrowroot slurry or paste, be sure to combine the arrowroot and water in a small bowl, making a smooth mixture without any lumps. Add to mixture on stove. When doing so, it is IMPORTANT to raise the heat to HIGH and mix thoroughly until the arrowroot is well integrated and the mixture on the stove completely thickens.

• Root and tuber starches should be part of a flour blend, up to 25%.
• Too much of any of these flours can produce a gummy result.

Sorghum Flour (Milo or Jowar)       HEAVY, very close to millet, slightly sweet, coarse texture

• High antioxidant levels
• Tastes similar to wheat.
• Best used for pancakes, breads, muffins and cookies
• May protect against diabetes and insulin resistance.
• May also help manage cholesterol
• Sorghum is high in protein, delivering all-important structure to GF baked goods.
• Sorghum flour is an ideal choice for darker-color, heavier baked goods like brown bread or ginger cookies.
• It should be no more than 25-30% of any GF flour blend
• Replace about 1/4 of the rice mix with sorghum flour.
• It cuts the bitterness of bean flour and is excellent in bean flour mixtures.
• Author prefers sorghum to many of the other GF flours because it so closely mimics wheat flour.
• When baking with sorghum flour, you will need to add arrowroot or cornstarch to the recipe (1/2-1 teaspoon per cup) and also add xanthan gum (1/2 teaspoon per cup) to bind it together.

• Darker in color than many other flours, it is not a good choice for baked goods that should be white.
• Sorghum is distantly related to sugar cane and although it stores well on the pantry shelf, if bought in quantity, will keep better in the fridge.

Soy Flour       HEAVY, distinctive, very nutty flavor

• Bean flour can be substituted in many recipes that call for soy.
• Best used in small amounts with other flours, such as rice flour to tenderize baked goods.
• Soy is sensitive to light and heat and is not recommended for sautéing or frying.
• Most successful when used in baking products that contain fruit, nuts or chocolate.

• Purchase in small quantities and store in the freezer or fridge, as it has a short shelf life.
• SOY is a hot-button in the 2010s. Risk factors include elevated hormone levels

Tapioca Starch/Flour       LIGHT

• Best used in pizza crusts.
• Lightens GF baked goods and gives them a texture more like that of wheat flour. It’s especially good in pizza crusts when used in equal parts with either white or brown rice flour.
• Tapioca flour is also called tapioca starch, so if you are searching for it in the store, don’t be dismayed if you cannot find tapioca flour.

• Can be stored at room temp for a long time.

Teff       HEAVY, mild, nutty flavor

• Best used cookies, cakes, quick breads, -pancakes and waffles
• Add teff flour to an all-purpose flour blend to produce high-fiber bread with a whole-wheat taste.
• It should be no more than25% of any blend.
• Excellent source of essential amino acids, especially lysine, which is usually deficient in most grains. Rice and oats have more lysine.
Nutrition powerhouse. It absorbs a LOT of liquid. If substitute teff, always use less to start say 1/3 teff to 1/2 C of other heavy flour.

• Too much can overpower delicate recipes.
• Refrigerate for longer shelf life.




Mixed Bag: Update, GMOs, apps…

Tell me again, how beautiful I am :)

Tell me again, how beautiful I am 🙂

Sorry I’ve been so silent in posting. My husband lost his job and we are living with my son–Thank you, Ted & Dana!
I’ve been trying to organize recipes and GF baking substitutions which include milk, butter, eggs, sugar and GF flour mixes. There is soooo much information out there and I’ve decided to pull it all together in one wonderful place for you to use as a reference.
What’s funny, as I’ve used this blog as my own reference. Especially looking back at the apps I reviewed earlier. I have an opinion on those apps: pay as little as possible for a GMO/GF app. You won’t use it much after you have chosen your favorite products and know where to find them.

There is a new app tho. It’s SHOPNOGMO iTunes. And, here’s a shopping guide ShopNoGMO. Its a big help choosing non-GMO products. Fooducate also finds GMOs in products and that app will alert you when you walk into stores you’ve chosen. NOTE: the app has to be open to work. I wondered why it didn’t alert me the other day. That’s why!

I learned another thing the other day. ORGANIC products can be grown from GMO seeds 😦 and pesticides can be used on non-GMO products. So it seems to me, you need to find products that are organic and non-GMO to cover all your bases.

Boars Head produces turkey lunchmeat that is ALL NATURAL. I haven’t found it yet in my area. I’m thinking it’ll be at Whole Foods, but there isn’t one near me and the local FRESH MARKET doesn’t have Boars Head. I’m also afraid it will be $15-20 per pound 😦 Some day, organic/non-GMO products will be the norm instead of the exception.

Have an outrageously awesome day 🙂

Primal Blueprint Cookbook – a review

primal blueprint cookbook

UPDATE: September 2practical paleo

I’ve “looked through” Practical Paleo (pictured below). I LOVE this book. The resource lists are amazing. While writing my notes I wished that some of the information sheets were “pull-outs”. Guess what, this book has them. There in the back and completely perforated. You will not be disappointed in this book and will probably learn a thing or two.

In fact, I’m looking into FODMAPs and this book shows which foods in their recipes include FODMAPs!

Practical Paleo includes 30-day meal plans designed to support…
* autoimmune conditions
* digestive health
* blood-sugar regulation
* thyroid health,
* cancer recover
* heart health
* parkinson’s ^ alzheimer’s”
* fat loss
* athletic performance and
* general health & more…

———— NOW, getting on with the Primal Blueprint Cookbook Review———–

From the inside Practical Paleo cookbook

The popularity of the low carb/paleo/Primal lifestyles has exploded as people discover an appealing and sustainable alternative to the restrictive diets and flawed conventional wisdom that lead to burnout and failed weight loss efforts.

I am not investigating this way of eating to lose weight…I’m trying to eat healthier…especially in light of my intestinal distress and chronic fatigue. Primal Blueprint seems to be part of a reasonable solution for me.

I really like this cookbook. It has lots of pictures and doesn’t put on “aires”. There are several recipes I cannot make for myself because of my IBS-restricted guidelines. But looking at all the little slips of paper sticking out of the book (marking recipes I want to make) tells me that this book is a keeper. It even has sauce recipes like ranch dressing, mayonnaise, ketchup and BBQ sauce!

I just looked through the Primal Blueprint Quick & Easy Meals cookbook. You’re supposed to be able to make these recipes in under 30 minutes. This cookbook doesn’t make my mouth water like the Primal Blueprint Blueprint did. I scanned this book in a flash, marking very few recipes. Who knows, you might feel differently. Just because I’m a meat and potatoes kinda gal, doesn’t mean you are.

primal cravingspractical paleoI am so glad I can “preview” cookbooks by getting them through my local library. I also go into Barnes & Noble and look at their books if I cannot get them through the library. That’s how I found two cookbooks I cannot wait to open up and cook from. They are Primal Cravings: Your favorite foods made paleo by Keatley (approved by Sisson Publishing! and Practical Paleo by Sanfilippo (Nutritionist).

Some may believe these cookbooks are better than the Primal Blueprint Cookbook. That’s okay. You’re entitled to be wrong 🙂

Happy cooking :0

Primal Blueprint In-Depth Review

primal blueprint

I have to say, I’m pretty impressed with Mark Sisson and his Primal Blueprint philosophy about diet, exercise and lifestyle. I don’t buy into everything, but he makes a very strong case.

“We offer a progressive, free-thinking, grass roots movement that has become a true community. Besides the numerous products, services and events you see on this site, has hundreds of thousands of active followers who enjoy free daily health articles, a weekly newsletter, and a thriving forum.”

Mark Sisson is not a doctor like other authors I’ve reviewed. Mark was a competitive running athlete.

I excelled at cross-country and distance track events in high school and at Williams College, where I was a pre-med candidate and received my degree in Biology.

“In fact, the running was going so well after college that I decided to forgo medical school for a few years (it’s at 31 years now) and concentrate on a running career. I trained seriously as a marathoner for another five years, racking up well over 100 miles each week in training. The effort culminated in a top 5 finish in the 1980 US National Marathon Championships and a qualifying spot for the 1980 US Olympic Trials. Unfortunately, by then the inhuman amount of training and weekly racing was taking its toll and I found myself constantly sick or injured. (Note to self: too much exercise is not a good thing). In fact, in my last year of competition, as a world class, extremely “fit” athlete, I experienced eight upper respiratory infections! Clearly I was ruining my immune system and my joints doing too much exercise. That’s when I started exploring nutrition and supplementation as a way to enhance my performance and to support my damaged body and bolster my immune system.” Read More…

Mark does have his na-sayers, as does everyone (mostly). Several reviewers believe his book is too long, too repetative and is not based on solid scientific research. One reviewer, Paul Skavland (Seattle, WA USA), stated: If anyone is curious what *I* think is “real” science-based information, I’d suggest you search the web for authors such as Alan Aragon, Lyle McDonald, Leigh Peele, Martin Berkhan and others. I’m not affiliated with any author or website. Best of luck to everyone seeking to improve their health and fitness.

I have to agree that the book seems to parallel the Paleo lifestyle, and it bothers me that he isn’t a doctor. But, I really like the way Mark writes. Every fad diet that comes down the road seems to have their success stories and failures. Some stick around and become the gold-standard like Atkins, South Beach just to name two. With all the talk about how the FDA is allowing pesticides, antibiotics, hormones, ect. into our died and people flocking like rats leaving a sinking ship to organics and non-GMOs, I think Primal/Paleo diet philosophies will be around for quite a while.

So, now that we got the introduction of Mark’s philosophy and who he is, let’s talk about his book, Primal Blueprint. The subtitle is “reprogram your genes for effortless weight loss, vibrant health and boundless energy. Oh man, I sure could use some more energy since I have Chronic Fatigue. In fact, since starting a wheat free diet and now, being convinced that grains are pretty bad for us, I do have more energy, sleep better and wake up earlier than ever before.

When Mark first began his search for a publishing company to produce his book, he was told, “Ditching grains? Eating more fat? Making workouts slower or shorter? This stuff will never fly with today’s readers.” Man, were those publishers wrong. Mark has 450+ reviews on his book that came out January 2012.

Mark’s beliefs:
eating grains…”Worse mistake in the history of the human race.” He purports that grains increase insulin production, fat storage and heart disease.
animal fat… promotes efficient fat metabolism, weight control and stable energy levels.
eggs… no correlation with high cholesterol levels. Yolks are among the earth’s most nutritious food.

Central premise of Primal Blueprint:

1) Eat plants & animals
2) Avoid poisonous things – duh 🙂
3) Move frequently at a slow pace
4) Lift heavy things (he must think I’m superman!)
5) Sprint once in a while
6) Get adequate sleep
7) Play
8) Get adequate sunlight (Vit. D)
9) Avoid stupid mistakes) – look both ways before crossing the road?
10) Use your brain

Chapter 3 covers blood glucose levels, insulin and Type 2 diabetes and how your body reacts to high carbmeals, gaining fat cells and how your body becomes insulin-resistant and the unpleasant consequences such as:
1)  fat cells can’t release their stored energy into the bloodstream
2)  fat cells get bigger and fatter, hence you gain weight
3)  more glucose stays in your bloodstream longer. This can cause inflammation risk of heart attack as well as circulation problems.

Mark says, “my foolproof prevention plan–or, dare I say, cure–for those with Type 2 diabetes, obesity and heart disease, no matter how overwhelming their genetic predisposition is to these conditions, is to exercise according to the Primal Blueprint laws and to moderate dietary insulin production.”

So, get off the couch or push away from the computer, eat some road kill and veggies then chase your dog down the street or go take a tango lesson!

The next part goes into great detail on insulin production and cholesterol. Mark hates statin drugs. He believes statins reduce CoQ10, which reduces energy levels.

Next, macro nutrients: Protein, carbs & fats. Once again, Mark gets in-depth. After reading Primal Blueprint I came across Dr. Fuhrman’s, Eat to Live. He created a list of nutrient dense foods. My next review will be a review of his beliefs regarding food and healthy eating. He’s totally on the other end of the spectrum from Primal Blueprint! Should be interesting.

Talk about TMI! Mark goes so far as to have you figure out how much protein your body needs per day by multiplying your weight by percentage of body fat….

The Primal Blueprint lifesytle is not a low-carb diet as much as it is an elimination of bad carbs diet.

Quick Primer on nutritional values of plants and fruits:

Red Plants: (pomegranates, cherries, watermelon) help reduce the risk of prostate cancer as well as some tumors.

Green Fruit & Veggies: (avocados, limes, bell peppers, zucchini) have powerful anti-aging effects and are helpful for vision.

Yellow & Orange Fruits & Veggies: (bananas, papayas, carrots, butternut squash, pineapple) offer immune support, aid in digestion, joint health and reduce inflammation. (This is MY category!)

Cruciferous Veggies: (broccoli, brussel sprouts, kale, arugala, turnips, bok choy, horseradish & cauliflower) have demonstrated anti-cancer, anti-aging and anti-microbial properties. OH NO, not an IBS-c friendly category.

Mark’s next chapter discusses grains in your diet. I will not comment on this chapter, because I already covered this topic in my blog about Dangerous Grains by Dr. Braly.

Ahhhhhh, I did learn one thing in this chapter 🙂  Lightbulb time!
The bad molecules along with the elevated glucose/insulin levels in your bloodstream over a long-term period leads to obesity, diabetes, heart disease, and more. Now I understand why my husband was losing weight and his glucose numbers were back in the pre-diabetes range when he wasn’t eating wheat. This makes total sense.

Comic relief!!!!!

Beans, Beans, the musical fruit.
The more you eat–the more you toot.

The more you toot, the better you feel.
So eat your beans at every meal.

I am really curious why legumes are a no-no in Primal Blueprint. The Specific Carbohydrate Diet (SCD) doesn’t allow them either at the beginning, but they can be eaten in moderation once you are symptom free for three months. Are they in Paleo?

The Big Deal (from
Phytates actually bind to the magnesium, calcium, zinc and iron in your intestines and take them OUT of our bodies.  We do not want that to happen.  Cordain and others believe that this alone is greatly contributing to the worldwide epidemic of iron-deficiency anemia.  It could be part of the reason many people are deficient in magnesium as well, which can contribute to everything from muscle cramping to PMS.  And zinc?  Well, it’s just SUPER important to our immune systems and for our reproductive abilities, so we wouldn’t want to lose any of that.  And the fact that phytates are chelating calcium out of our bodies means that we have less access to that bone-building and nerve-transmitting mineral we’re all so fond of. Read more…

Well, my curiosity is satisfied in one big NO! And, peas and peanuts are considered legumes 😦

BUT…if you just have to have chili or beanie-weinies, de-gas your beans. Here’s how, ripped from Mayo Clinic.
Plase one pound of beans in 10+ cups of boiling water. Boil for 2-3 minutes, then cover and set aside overnight. Here’s the part I didn’t know–The next day 75-90% of the indigestible sugars that cause gas will have dissolved into the soaking water 🙂

Mark’s reason for not eating beans is because they contain high levels of mild, natural plant toxins known as lectins. Researchers have found that lectins can inhibit healthy GI function by damaging the delicate microvilli that line your intestines.
The damaged microvilli allows larger, undigested protein molecules to get into the bloodstream. Since the unfamiliar protein molecules can resemble molecules that live on the outside of healthy cells,your immune system gets confused and doesn’t know who the real enemy is. The autoimmune system kicks in which experts believe is the root cause for rhumatoid arthritis, lupus, Hashimoto’s thyroiditis, multiple sclerosis and a host of others.

“High insulin levels promote fat storage and disease.
Moderated insulin levels
(typical of Primal Blueprint lifestyle)
stimulates fat burning and good health.
It’s that simple.

Everyone’s favorite topic is next — exercising. Mark gives his reasons against cardio and for walking. Apparently there are hundreds of interesting and challenging resistance workout ideas at I have my own personal favorite ideas: grab some friends and go play dodgeball, kickball, tag, kick the can, capture the flag….

The last chapter goes deeply into Primal weight loss. Mark has a step-by-step process for losing one to two pounds of body fat per week. It consists of minimizing carbs, maximizing protein and fat intake, intermittent fasting and exercise Primally.

Mark provides a couple days of food journal entries, pulls out his calculator to determine amounts of protein carbs and fats to consume, provides weight loss exercise plan and weight loss trouble-shooting.

The Primal Blueprint “seems” to cover just about everything. In my opinion, I believe Mark is highly knowledgeable and his Primal Blueprint has a lot of success and followers. I am becoming more and more convinced to remove as much grain from my diet as possible, but I have no intention of totally removing rice and oats from my diet.

My recommendation is to get the book for yourself to determine how much of what Mark espouses will be incorporated into your life.

Mark is very convincing. I believe the cultural swing toward organic foods and non-GMOs is here to stay. I hear people think the hubbub about dangerous grains and wheat bellies is a fad that will fade away. I’m not so sure. I agree there are people who cannot tolerate wheat/gluten and other grains;either because of allergies or mal-absorption issues.But I also believe that God gave us grains as well as legumes, meat, fruits and vegetables to eat for nourishment. We have to decide for ourselves which foods we choose to eat and which we reject. That’s my story and I’m sticking to it!

testing for celiac disease…

normandy 0 honor mntn

Did you know that…

It is important that people being checked for coeliac disease need to still be eating gluten in their diet. If they cut gluten out of their diet (eg. trial a gluten free diet) before being properly diagnosed, they can reduce their chances of being diagnosed, as the villi/lining can start to repair. If the camera is then inserted to take the samples for biopsy, but the person has already started the diet, the biopsies might show to be normal – but this may not be an accurate result – it could be false as it may be repaired.  Therefore, all people who look suspicious for coeliac disease (eg. have symptoms, etc) should still be eating gluten whilst being investigated by their doctor(s).

GI care 4 kidsAll people diagnosed with coeliac disease are encouraged to join an association or society or support group. A couple I found are: Coeliac Sprue Association or Academy of Nutrition & Dietetics, GI Care for Kids, to name a few. They are a valuable source of support and new food product information. Members receive a quarterly magazine, handbook and ingredients book. Events such as cooking demonstrations, group dietitian sessions, children’s camps, and social evenings are regularly offered. As information about the gluten-free diet can change over time, maintaining membership of the Coeliac Society should be for the long-term, to ensure ongoing access to up-to-date information.

The above information came from the website. There’s a LOT more information there to read.

Ever Heard of the FODMAP Elim. Diet?


The FODMAP elimination diet seems like it goes hand-in-hand with Specific Carbohydrate Diet protocol. It’s probably very obvious because of my last two posts that I am seeking relief from my IBS symptoms that are not fully under control even on a gluten-free, dairy-free diet.

The FODMAP theory holds that consuming foods high in FODMAPs results in increased volume of liquid and gas in the small and large intestine, resulting in distention and symptoms such as abdominal pain and gas and bloating. The theory proposes that following a low FODMAP diet should result in a decrease in digestive symptoms. The theory further holds that there is a cumulative effect of these foods on symptoms. In other words, eating foods with varying FODMAP values at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation. This might explain the mixed results of studies that have evaluated the effects of fructose and lactose, two types of carbohydrates, on IBS. Ongoing research is being conducted as to the accuracy of the FODMAP theory and the effectiveness of the diet for IBS. Read More

If you are interested in following a low FODMAP diet, it is essential to work individually with a licensed nutritionist (See: Finding a FODMAP Dietician)

WebMD weighs in with their article on Finding the Right Diet for IBS
The goal is to find the most liberal and varied diet possible that still keeps symptoms under control. Most people find they can still include their favorite foods if they exercise care. For example, a person who discovers that fructans (found in wheat) cause a lot of distress might find they can’t tolerate wheat at every meal, but may be able to tolerate one portion of wheat without a problem.

Is FODMAP the right diet? Specific Carbohydrate Diet? Paleo Diet? Gluten-Free Diet? I just don’t know. I do know I’m reading a lot. Making the move to organic products, juicing, eating gluten free and attempting to move away from eating a lot of grains. I do know that stress plays a big role in digestive upsets and I’ve had enough stress this summer to last a lifetime and it’s not over. I am desperately looking for ways to not be so gassy that no one wants to be around me. I am so embarrassed by passing gas when I’m out in public, especially talking to an acquaintance or at the chiropractor’s office getting adjusted. I’m always apologizing. I’ve had enough. Looking for relief, constantly assessing if I should eat this or that and searching books and the internet for answers is causing it’s own stress. Hopefully in my quest to find answers, I can help those who reads my blog posts.

Several web sites I came across while researching the FODMAP diet. They seem VERY informative:
IBS Group
IBS Free
ibs at
IBS Group/todaysdietitian – this article is not about FODMAPs but IBS in general. Good article:  Still a misunderstood disease and often treated as a psychological condition, IBS is a real condition that can be debilitating to a person’s life. IBS statistics are sobering: An estimated 35 million Americans have the disease. It ranks second only to the common cold as a cause of lost work time and accounts for approximately 3 million physician visits in the United States every year.1 The path to an accurate diagnosis of IBS is often a confusing, complex, and emotional process. However, family members, physicians, dietitians, and support groups can provide IBS sufferers instant information and relief. Read More…

I pray this information helps anyone suffering with IBS. I believe newly diagnosed IBSers and “old hats” can benefit from these articles and web sites.

On the Road: GF & Healthy Eating Apps

find me GF

I just updated my earlier post on the smart phone app 1) Find Me Gluten Free. I don’t want to repeat myself, so follow the link if you want to see my opinion/review on the Find Me Gluten Free App.

Now to other apps. I realized yesterday that I needed to get off my bottom and review gluten free restaurant apps. I still like Find Me GF, but it has it’s limitations, as the developers haven’t finished it, you cannot use it while driving on the highway unless you want heartburn before you even get to a restaurant. Maybe the developers are trying to do too much with one single app, but on the other hand, if they can pull it off; then all we’ll need is ONE app to go to the grocery store, find safe restaurants in our hometown and also on the road. Will just wait and see. Like I said before, get it while it’s free because I believe the developers are creating something great with this app and if they succeed, you’ll be paying through the nose for this app 🙂

Okay, moving on to other apps I found and played with. Out of maybe 8 apps I downloaded, I have whittled my list down to FOUR. Find me Gluten Free, Gluten Free Restaurant Items, Healthy Out and Gluten Free Registry.

I also have two other apps that I believe are a great addition to these Gluten apps. They are apps to find restaurants, hotels, ATMs, gas, ect while on the road. So I figure, I can see the restaurants I CAN eat at and then locate them on my highway app. I know some of these apps allow you to find addresses and give you driving directions, but they take you away from your app and it’s frustrating. Especially if you’re the driver! Talk about an accident waiting to happen! I was near a Chick-fil-A in a mall yesterday. None of my gluten free restaurant apps found it except for Gluten Free Registry. I was stunned. We had to use my husband’s highway app to actually find it (even hidden in a mall).

2) Gluten Free Restaurant Items. iTunes and Android. Both are $2.49GF Rest Items
Developers Note: Want to eat gluten & allergy free fast food? Find safe items from one of top 10 iPad apps in Food category featured in Incredible iPad Apps for Dummies! Enter your allergen concerns into the iCANEat fast Food menu database for 34 U.S. chains. Hide items that contain gluten, wheat, egg, milk, nuts, peanuts, soy, fish and shellfiish based on your preferences.
The developers update this app frequently. It seems to list a lot of Restaurants–125 of the most popular. You can choose a restaurant through “Find Near Me”. You can also ear-mark your favorite restaurants. It also lists GF menu items.
Once again, though, this app is not driver friendly. Use it to find restaurants around you at home, visiting friends or traveling and THEN go there.

GF registry3) Gluten Free Registry ($1.99) iTunes and Android  and web site.
The website states that their mission is to put people and gluten-free friendly restaurants, bakeries, caterers, grocers and more together. Utilize their free, searchable, moderated database of over 32,700+ gluten-free friendly business locations to find one near you or your travel destination. So far over 1.3 million people have used their website and apps.
Their apps don’t have a lot of reviews–iTunes 77 and Android 10. Their app seems pretty good. In search you can choose “Show All”, “Restaurants”, “I Want Pizza”, etc, so its proximity locator is pretty good. While in Chattanooga, it was the ONLY app that found a local Chick-fil-A in Hamilton Place Mall. Now that’s pretty good!
In my opinion, I wouldn’t pay the $1.99 for this app if I hadn’t already. Their web site seems pretty low-speed. Useful but not to pretty. I’ll keep it on my iPhone for future reference though.

4) *** Healthy Out*** (free)iTunes and AndroidHealthy Out
App description: Healthy Out helps you, find healthy restaurant and prepared grocery store meals that fit your personal preferences. It covers the widest range of diet and nutrition filters in any app. Use our unique calarie and points filters to find a meal in your goal. See detailed nutrition information for dishes including calories and points and eat out confident that you made a healthy choice!
I am the most happy with this app even though it isn’t perfect. While looking for restaurants the other night at home, it didn’t find Mellow Mushroom or Chick-fil-A. BUT, you have lots of food choices like Atkins, gluten-free, Paleo, South Beach, Low Carb…. You can even choose to watch calories, what kind of cuisine you want, even down to what ingredients you are looking for in a restaurant.
This app lists a lot of restaurants, tells you how far away they are and what dishes are available using your filter. It shows a map of restaurant choice, telephone number, website. The only negative is that you cannot get driving directions within the app. When you choose directions, it takes you away from the app, so when you want to go back to the app, you have to click the home button on your phone and choose the app again. BUT, there is a map of the restaurants and you can make it big enough to virtually see where the restaurant is.
Again, this is not an app a driver can use. You’ll have to pull over to use it, or rely on passengers to find information for you.

4 paws down) Dine Gluten Free (free)iTunes and Android
My opinion. This app is too new. DO NOT WASTE YOUR TIME WITH THIS APP.

2 paws down) Locate Special Diet (free) – iTunes and Android          They list three categories: Restaurants, Drinks and Grocery. The Grocery segment is not available yet. When I tested it for restaurants in my proximity, it found LongHorn Steaks, Mellow Mushroom, Outback Steakhouse but NOT Applebee’s. This app does have a filter for different types of food like German, Thai, Chinese, Tex-Mex…. You can even choose dietary preferences such as gluten free, organic/local, paleo, vegan and vegetarian. Under RESTAURANTS you can get directions, link to restaurant’s website, add to favorites. This app doesn’t spport many restaurants. When this app is fully developed, maybe it will get a better rating from me; but for right now, 2 paws down.

Two apps that can be used in conjunction with the GF Restaurant Apps!
These apps are just your normal, everyday highway travel companions. They list every exit off the highway you’re on and what is available at each exit. What in the world did we do before smart phones?!

iExitiExit ($0.99) ignore the free app. It hasn’t been updated since 2011. iTunes and Android.
Road AheadThis is a great app. It tells you what’s coming up at each exit so you can use your Healthy Out app to find restaurants and see what exit your restaurant is on! It also shows gas stations and hotels, besides camp sites, truck-friendly stops, rest areas and auto services!

Road Ahead (free) iTunes  Sorry, no Android version 😦
This app cannot be used by a driver. But, it can use your GPS to locate you or you can choose a highway you will be on and also your destination so it can tell you where ATMs are, dining, fast food, grocery stores, gas stations, police stations, movie theatres!

I hope my reviews are helpful to you and make your gluten-free life just a bit easier.

Web Site – Gluten Doctor in ATLANTA!

I came across this web site while googling for gluten free mall. I cannot wait to delve into this web site!

It’s Atlanta Gluten Doctor!

Here’s the first paragraph on his web site:

The evils of GLUTEN!

What if your path to a better quality life is avoiding food that is killing you and your family?

Gluten is one of the biggest culprits in causing chronic health issues such as fibromyalgia, thyroid issues, chronic fatigue, and Irritable Bowel that I see in my office.  Therefore, it is EXTREMELY important to be tested properly for gluten sensitivity.  People who have chronic health issues may have already been tested for gluten and the results may have came back negative;  the problem is that most methods of testing for gluten traditionally done from saliva or stool may only test for alpha gliadin and 1 isomer of transglutaminase, but many people can react to any of the 10 other particles of the breakdown of gluten, including wheat germ agglutinin. In our office, we run a food sensitivity test from a lab called Cyrex Labs which tests all components of wheat and gluten as well as 24 other foods that may be cross-reactive.

Store Apps Update – Yeah!


okay, it only took me several weeks to finally update my opinions on GF, allergy, GMO…
apps available through iTunes and Android 🙂

Here’s the link to my original post: GF Apps – Who Knew!


Tyson Chicken Nuggets and Tenders

Yippee! TysonGluten Free Nuggets is making GF products!

Ripped from their web site:

It’s a fact:  Kids love Chicken Nuggets and Crispy Chicken Strips.  Now every kid can love them with new Tyson Gluten Free Chicken Nuggets and Gluten Free Crispy Chicken Strips.  They’re still crispy on the outside, juicy on the inside, with the same great taste that kids love.  And they’re made with all white meat chicken and 100% all natural ingredients* so there’s plenty for moms to love, too.

Can’t wait to try them out!

Previous Older Entries

%d bloggers like this: