Adventures in Gluten (and Sugar) Freedom from a southern blogger chick!

Thursday, January 31, 2013

Pecans headline Heart Healthy Recipes for Super Bowl

These just came in, and I thought I'd share.  Be sure to make all the appropriate gluten-free adaptations needed (like bread crumbs in the chicken fingers -- easy to do!) I love pecans, so I know these will make it to the recipe box!

In fact, I have two bags of freshly shelled pecans in my fridge....hmmmmm. 

Thanks you to my friends at the National Pecan Shellers Association (


Reprinted from the email:


The Super Bowl is right around the corner and instead of celebrating with the usual fried wings, dips and chips that may have unhealthy saturated or trans fats, try a few fan-friendly snacks made with heart healthy pecans.

Super Bowl snacks don’t need to be unhealthy to be good.  While the guys probably won’t welcome vegetables and hummus, there are great recipes that will taste great and incorporate ingredients that will give your Super Bowl treats a healthy boost. 

“Whether you’re tailgating, going to a big party or watching the Super Bowl at home this year, try working pecans into your menu,” says Vickie Mabry, National Pecan Shellers Association (NPSA) executive director.  “Pecans have a hearty, meaty texture that works great in recipes or eaten alone.  They will stay with you longer than other high carb snacks and make an ideal snack choice for everyone, including kids.”

Pecans can be a heart healthy benefit to any dish when enjoyed as part of a healthy eating pattern. They play a role in reducing the risk of heart disease because they have an abundance of “good” heart healthy fats.  These unsaturated fats can have a protective effect by lowering total blood cholesterol when eaten in moderation.  Pecans contain no cholesterol and no trans-fat. Save time and money by purchasing pecans that are already chopped.  They have the same nutritional value plus convenience.

So swap your usual football fare for heart healthy recipes made with pecans to overtly (or covertly) present healthier options during the game. Here are a few suggestions from the NPSA*:
·         Turkey Pecan Enchiladas
·         Pecan Orange Slaw
·         Pecan Banana Bread
Regardless of who wins the game, you’ll score points among your fellow fans with these healthy Super Bowl snacks. For more recipes using pecans, visit or visit us on Facebook, Pinterest, or Twitter!
The National Pecan Shellers Association (NPSA), a non-profit trade association, is committed to educating culinary and health professionals, food technologists and the general public about the nutritional benefits, variety of uses and all around great taste of pecans. For more information on the health benefits of pecans and where to find them, visit


Saffron Road: Great snacks for Super Bowl Sunday

Like many other Americans, I am trying to plan an assortment of snacks for Super Bowl Sunday. I love crunchies, but I don't really want chips -- too much messiness. 

Lately, I've gone back to Saffron Road's Chickpea Snacks over and over when I look for a snack for guests (or myself). 

I'm afraid this post should have been posted before Christmas -- that is when I received a sample of the three wonderful flavors of chickpea snacks from Saffron Road, a company that is very friendly to the gluter-free community.  But time and space got away, and the samples are long gone. So I continue to buy them when I can snag them in Atlanta.

But with the big game coming up, I want to suggest you try them. They'll be on my table.

Full disclosure:  My team lost to San Francisco. So guess who I'm rooting for? That's right -- the Puppy Bowl and the commercials!

Here are the nutritional facts for the Bombay Spice Chickpeas: 
Nutrition Facts – 1 oz (28g)
Serving Size: 1 oz (28g)
Servings Per Container: 6
Calories: 120
Calories from Fat: 29
% Daily Value*
Total Fat 4g5%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 200mg8%
% Daily Value*
Total Carbohydrate 16g6%
Dietary Fiber 1g4%
Sugars 2g
Protein 6g
% Daily Value*
Vitamin A0%
Vitamin C0%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.
INGREDIENTS: Organic Chickpeas, Expeller Pressed Canola Oil, Cane Sugar, Salt, Spices, Paprika, Black Bean Powder (Black Beans, Sugar), Onion Powder, Garlic Powder, Tumeric, Yeast Extract, Citric Acid, Extractives Of Paprika And Annato.

Their gluten-free products are non GMO and also are GFCP approved.  There are lots to choose from. Here's the news about the new non-GMO certified food from Saffrom Road:

News Release:
 Saffron Road Introduces First Non-GMO Verified Frozen Entrée in the USA  

So when you're stocking up this week for the game (or for your own tummy pleasure) consider these items from Saffron Road.

Much love!

Thursday, January 24, 2013

The 6 Ingredient Gluten-Free Dinner

I have written on my blog before about how wonderful San-J Orange Sauce is.  I am actually very fond of all the many products in this great line, and I always trust the recipes and information the company sends me. These recipes were created by a great GF chef, too!

So try these!  I am really anxious to try the tofu one.



Weeknight dinners can be stressful, making takeout look like an easy solution when rushed! Instead, stir things up in the kitchen with these new gluten-free stir fry recipes created by Carol Kicinski! A healthy weeknight dinner can be served in a matter of minutes using only 6 nutritious ingredients and gluten-free sauces from San-J.
Let Carol Kicinski, renowned chef, food writer and gluten-free guru, enchant you with her 4 new and delicious recipes, including Orange Shrimp, Tofu & Green Bean Stir Fry or Stir Fry Noodles with Peanut Sauce! 

Created by: Carol Kicinski
1 1/2 pounds raw large shrimp, peeled and deveined
3 tablespoons cornstarch
2 tablespoons vegetable oil
8 green onions, cleaned, trimmed and cut into 1 inch pieces on the diagonal
5 Thai chilies, whole
1/3 cup San-J Orange Sauce
Pat the shrimp dry with paper towels and put into a mixing bowl with the cornstarch, toss to coat.
Heat the oil in a large skillet or wok over high heat until it starts to shimmer, add the shrimp and cook, stirring often, until they turn pink and start to curl, about 2 minutes. Add the green onions and chilies and cook for 1 minute. Add the San-J Orange Sauce, cook for 1 minutes or until the sauce is heated through. Serve immediately; don’t eat the chilies unless you can tolerate really spicy food.
Serves 4.

Created by: Carol Kicinski
1/4 cup San-J Gluten-Free Tamari
2 tablespoons gluten free sweet chili garlic sauce
1 pound extra firm tofu
2 1/2 tablespoons cornstarch
3 tablespoons oil, use divided
1 pound green beans, cleaned trimmed and cut into 1 inch pieces
Combine the San-J Gluten-Free Tamari with the chili garlic sauce, set aside.
Cut tofu into 1/2 inch cubes, pat dry with paper towels and put into a mixing bowl with the cornstarch, toss to coat.
Heat 1 tablespoon of oil in a large skillet or wok over high heat until it starts to shimmer, add half the tofu in an even layer in the pan. Cook the tofu undisturbed for 2 minutes. Gently flip and stir the tofu. Continue to cook and stir until the tofu is lightly golden brown on all sides, 3 - 4 minutes. Remove the tofu to a plate and set aside. Heat 1 more tablespoon of oil in the pan and cook the remaining tofu the same way. Remove from pan.
Reduce heat to medium; add the remaining tablespoon of oil and the green beans. Cook the green beans, stirring, for 1 minute. Add 1/4 cup of water and continue to cook the beans for 3 minutes or until they are bright green and crisp tender. Increase the heat back up to high, add the reserved sauce mixture and boil for 1 minute or until it reduces slightly. Add the tofu and cook for 1 minute. Serve immediately.
Serves 4 as a main dish, 6 as a side dish.
Created by: Carol Kicinski
1 pound rice noodles (sometimes called rice sticks or Bahn Pho) or gluten free fettuccini
2 tablespoons vegetable oil
7 ounces shitake mushrooms, cleaned, stemmed and sliced into ¼ inch pieces
2 red bell peppers, stemmed, seeded and deveined and thinly sliced
6 green onions, cleaned trimmed and cut into 1 inch pieces
3/4 cup San-J Thai Peanut Sauce
Cook the noodles in salted boiling water according to the package directions, stirring often with a fork to keep the noodles separated. Drain and rinse well under hot water.
Heat the oil over high heat in a large skillet or wok until it shimmers. Add the mushrooms, peppers, and white part of the green onion and cook for 2 minutes, stirring often. Add the drained noodles, green part of the green onions, and San-J Thai Peanut Sauce. Continue to cook, stirring constantly, for another 2 minutes or until the noodles have absorbed most of the sauce. Serve immediately.
Serves 6.

Created by: Carol Kicinski
1 pound pork tenderloin
1/4 plus 1 tablespoon roasted peanuts, use divided
2 tablespoons vegetable oil
8 Thai chilies
3 green onions, cleaned, trimmed and sliced
1/4 cup San-J Szechuan Sauce
Trim the pork tenderloin of all visible fat and cut into 1 inch cubes. Roughly chop 1 tablespoon of the peanuts and set aside for garnish.
Heat the oil in a large skillet or wok over high heat until it begins to shimmer. Add the pork and cook for 4 minutes turning frequently to brown on all sides. Add the remaining 1/4 cup peanuts, chilies and 2 of the green onions, cook for 30 seconds, stirring constantly. Add the San-J Szechuan Sauce and cook for 1 minute, stirring constantly. Serve immediately garnished with the chopped peanuts and remaining green onion.
Serves 4.
San-J products are available nationwide at Whole Foods Market or your local natural food store. For more information, visit

Celebrity Soup Recipes from Emeril Lagasse, Melissa d'Arabian, and Chefs Du Jour in The Saturday Evening Post

This time of year, I crave warm soup. These recipes fill that bill. Remember to make all gluten-free adjustments as necessary.



Who doesn’t crave a warm bowl of soup on a blustery winter day? In the January/February issue of The Saturday Evening Post—now available online and on newsstands——celebrity chefs Emeril Lagasse, Melissa d’Arabian, Terry Walters, and more share their coveted soup recipes and what makes their creations so special.

Emeril Lagasse’s on His New Style Caldo Verde
·         “If I had to choose one dish to represent my childhood, it would be this. I call this version ‘new-style’ because the kale is cut into thin strips and is cooked only until crisp-tender, which differs from the more traditional version. Ines, my Portuguese friend back home, would be proud. Serve this with crusty bread alongside.”

Melissa d’Arabian on Her Rich Roasted Tomato Soup
·         “A perfect complement to a grilled cheese or simply as a lovely start to any dinner, this homey and comforting soup highlights the concentrated and wonderfully sweet flavor achieved by roasting tomatoes—and feel free to use tomatoes that are past their prime for eating raw; they’ll be perfect in this preparation. I like to load up when the tomatoes are on sale, roast them, transfer to a freezer bag, and use year-round for my soup cravings.”

Terry Walters on Her Sweet Potato, Corn, and Kale Chowder
·         “When I prepare dinner, I try to make sure there’s something for everyone. This chowder accomplishes that in one pot and is a colorful variation on an old favorite. It cooks up quickly and provides a balanced meal, rich in nutrients, all in one satisfying bowl.”

The full article is available online at We hope you will link to this story and credit The Saturday Evening Post.

Happy national peanut butter day! @kindsnacks


I love peanut butter! My usual mode of eating peanut butter is from a jar with a spoon. Since I've been gluten-free, I don't find many other vehicles for peanut butter. Today I was surprised by a gift pack from KIND snacks of peanut Butter snack bars and two packs of delicious granola. I've written about KIND bars on my blogs before – KIND snacks are one of my favorites! But I can't wait to try the peanut butter and strawberry bar – it sounds like a PB&J. Happy peanut butter day to everyone!

Friday, January 18, 2013

Warming Wintry Dishes for 500 Calories or less

These recipes are courtesy of, all under 500 calories! I am especially fond of the first one, which is similar to a longtime favorite from Marian Morash.  

From the release:

"Warm your bellies this winter season with a main dish and melt-in-your-mouth dessert: Chicken Fricassee With Tarragon, a delicious twist on the French classic stew of chicken and vegetables; Chocolate Soufflé, a savory dessert that’s actually a lot easier to make than you think!

Chicken Fricassee With Tarragon
Fricassee is a classic French stew of chicken and vegetables, cooked in white wine and finished with a touch of cream. The light tarragon-infused sauce begs to be sopped up with crusty bread.

Cook Time
25 min
Prep Time
15 min
4 serv.

·         2 ½ pounds chicken, pieces (breast halves, thighs, and drumsticks) - bone-in, skin removed
I personally prefer thighs for this recipe. Boneless skinless are perfect for it.
·         ¼ teaspoon salt
·         pepper, black - to taste
·         2 tablespoons flour, all-purpose (and gluten-free if needed)
·         1 tablespoon oil, olive, extra virgin
·         5 large shallot(s) - finely chopped, (about 1 cup)
·         1 cup wine, dry white
·         1 ½ cups broth, chicken, less sodium
·         1 medium carrot(s) - peeled and thinly sliced
·         1 pound mushrooms, fresh small button - wiped clean and halved or quartered
·         4 sprig(s) tarragon, fresh
·         4 teaspoons tarragon, fresh - chopped
·         1 tablespoon cornstarch
·         1 tablespoon water
·         ¼ cup sour cream, reduced-fat
·         2 teaspoons mustard, Dijon

1.       Season chicken with salt and pepper. Dredge in flour, shaking off the excess. Heat oil in a large deep skillet or Dutch oven. Add chicken; cook until browned, about 4 minutes per side. Transfer to a plate.
2.       Add shallots to the pan; cook, stirring, until fragrant, about 30 seconds. Add wine and scrape up any browned bits. Simmer until reduced slightly, about 3 minutes.
3.       Add broth; bring to a simmer. Return the chicken to the pan; add carrot, mushrooms and tarragon sprigs. Reduce heat to low, cover and simmer gently until the chicken is tender and no longer pink in the center, about 20 minutes.
4.       Transfer the chicken to a plate; cover with foil to keep warm. Discard tarragon sprigs. Increase heat to medium-high. Simmer the cooking liquid for 2 to 3 minutes to intensify flavor.
5.       Add cornstarch mixture and cook, stirring, until slightly thickened, about 2 minutes. Whisk in sour cream, mustard and chopped tarragon. Serve immediately.

Nutritional Information (per serving)

Saturated Fat:
Dietary Fiber
Total Fat:

Chocolate Soufflé
Soufflés may look like a restaurant-only dessert, but they are actually easy to make. Whip them up right after dinner and enjoy while they’re still warm from the oven.

Cook Time
20 min
Prep Time
15 min
2 serv.

3 tablespoons sugar, granulated – divided
2 ½ ounces chocolate, bitter or semi-sweet – chopped
1 large egg(s)
2 large egg white(s)
1 tablespoon cream, heavy
1/8 teaspoon cinnamon, ground
1/8 teaspoon salt
Sugar, powdered – as garnish, optional

1.       Position rack in center of oven; preheat to 375°F. Lightly coat two 10-ounce ramekins with cooking spray; coat the insides of each with 1 1/2 teaspoons sugar.
2.       Place chocolate in a small microwave-safe bowl. Microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes.
3.       Whisk egg yolk and cream in a medium bowl until combined. Whisk in the chocolate until smooth, then whisk in flour and cinnamon until incorporated.
4.       Beat egg whites and salt in a medium bowl with an electric mixer on high speed until soft peaks form. Beat in the remaining 2 tablespoons sugar in four additions, until stiff, glossy peaks form.
5.       Using a rubber spatula, gently fold half the beaten whites into the chocolate mixture until fairly smooth; then gently fold this combined mixture back into the remaining egg whites until no white streaks remain.
6.       Divide between the prepared ramekins and place on a baking sheet. Bake until puffed and firm to the touch, 18 to 22 minutes. Dust with confectioners’ sugar, if desired. Serve immediately.

Nutritional Information (per serving)

Saturated Fat:
Dietary Fiber
Total Fat:

@Progresso helps you celebrate your Oh! moment

This content was provided by Progresso and MyInsite and makes no health claims.


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*NO PURCHASE NECESSARY. Many will enter, few will win. Subject to official rules. Void where prohibited. Open only to legal residents of the 50 US (and D.C.) who are at least 21 years of age at the time of entry. Contest begins 12/17/2012 at 12:00 a.m. CT and ends on 2/11/2013 at 11:59 p.m. CT. For Official Rules, prize descriptions and odds disclosure, visit Sole Sponsor: General Mills Sales, Inc., One General Mills Blvd., Minneapolis, MN 55440. This Contest is in no way sponsored, endorsed or administered by, or associated with Facebook. Any questions, comments or complaints regarding the Contest must be directed to the Sponsor, and not to Facebook.
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Thursday, January 17, 2013

Join the search for Soft & Fluffy for a chance to win $1,000 Reward @rudiesglutenfree

 I can assure you it's not in Milledgeville! But you should check!

Can’t see the content of this email? Click here for the browser version.
Join the search for Soft & Fluffy for a chance to win $1,000 Reward.

Missing Soft & Fluffy
Enter to Win the $1,000 Reward
Enter Now & get $2 Off
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Rudi’s Bakery   3300 Walnut St., Unit C, Boulder, CO 80301
Rudi’s Gluten-Free Bakery

Tuesday, January 15, 2013

Don't miss The Farmers Market at the Greenway 1/19

Let's see....I need buttermilk, lots of mushrooms, kale and eggs this week.  Can't wait for Saturday!

 Farmers Market at the Greenway coming this Saturday, Jan. 19

Milledgeville, Ga. – Boost your new year’s resolution to eat healthier with a trip to the Farmers Market at the Greenway Saturday, Jan. 19 from 9 a.m. until noon.

Your favorite middle Georgia farmers and producers will be there offering the best locally and sustainably grown food in town. Our devoted Middle Georgia farmers are bringing their freshest winter produce and mushrooms; pasture-raised beef, pork, lamb, goat, chicken, and eggs; hormone-free and antibiotic-free dairy products; hearth-baked artisan breads and other baked goods; and handcrafted jams, jellies, and preserves.

For those embarking on a healthier (and greener) lifestyle, the market will be the place to stock up on seasonal vegetables and meat.

"Despite what many think, winter in middle Georgia is a great time to eat fresh, local food!  Our mild winters allow vegetable growers to grow an abundance of fresh tasty greens and root crops,” said Bobby Jones of Babe + Sage farms.” In addition, fresh artisan breads, handmade jams and jellies and pasture-raised meat and eggs are available from local farms all year."

This week as a fundraiser, the market will sell burlap shopping bags made from repurposed goat feed bags.  The bags are $10 each and were made by market volunteers and farmers. Proceeds will benefit the growth of the Farmers Market at the Greenway.

Vendors scheduled to attend the market include:
•Babe + Sage Farm
•The Little Farm
•Fort Creek Farm
•Elm Street Gardens
•Three Centuries Farm
•East Georgia Produce
•Southern Swiss Dairy
•Forest Grove Farm
•Sparkleberry Market Garden
•Evergreen East Farm
•Barker Farms
            •Sparta Imperial Mushrooms

The Farmers Market at the Greenway will continue on the third Saturday in January, February, and March before going weekly this spring! Follow the market on Facebook, and be sure to sign up for email alerts at the market information table.

Anyone interested in become more involved, be sure to stop by the market table for more info.  The Market needs volunteers to help run the market table, set up and take down signs on the day of the market, help with promotion, marketing and fundraising, The Market also seeks entertainers and sponsors of other market-day activities for shoppers of all ages. If you love your farmers and want to give back, please stop by the market table to learn how at the market next Saturday!

The Oconee River Greenway Authority is the sponsor of this market, which is free and open to the public. The Greenway is located off Hancock Street (Highway 22) at the River Bridge. The entrance is clearly marked by signs.
For more information about the Holiday Market on the Greenway, call 478-387-4916.


About the Oconee River Greenway Foundation: The Oconee River Greenway offers Milledgeville and Baldwin County a safe place to walk, jog, or bicycle and relax while conserving one of middle GA's greatest natural resources, the Oconee River.

@WinnDixe has The Big Easy Tailgate Party Sweepstakes!

I don't know about you, but as a life-long Atlanta Falcons Fan, I'm hopeful for a Super Bowl appearance and win. Yes, I'm a cock-eyed optimist! But I think this ia great contest. Maybe you shouldn't enter...more chance for me!

Join Winn-Dixie for Play Offs and Super Bowl Fun!

Use your Winn-Dixie Customer Reward Card when you shop for PepsiCo products, and you'll automatically be entered to win a catered VIP Big Easy Tailgate Party for up to 20 people!

Also, 100 winners will be selected to win a Big Easy Tailgate party and another 700 will win a $25.00 Big Easy party Starter gift card. Enter to win by January 21, 2013!

What Pepsi products will you be buying? Click here for a list of participating products. 

Also, check out Winn-Dixie’s newest Facebook page for New Orleans shoppers and fans! Be sure to become a fan to receive New Orleans news and updates including an exclusive sweepstakes for New Orleans residents to win 2 tickets to the Super Bowl and more! Click here to follow the page! Act fast, sweepstakes ends on January 14, 2013, at midnight.  

Need a recipe idea for your Big Game party?  Try these Game Day Recipes

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