It seems that more and more people are going gluten-free these days – either discovering a gluten allergy or intolerance, or just finding that being gluten-free simply suits them better. Meet Denise Mack, wedding photojournalist, mommy blogger, and avid gluten-free cook. Denise went gluten-free after years of struggling with digestive issues and extreme fatigue. After eliminating gluten from her diet, her symptoms faded and disappeared altogether. I asked Denise about her gluten-free favorites at Trader Joe’s and some of the common challenges (my husband was gluten-free for a year and I quickly learned there were some!). Read on for some of Denise’s gluten-free recipes, and check out our growing collection of gluten-free recipes at cookTJ.com.
Deana: What are some challenges in cooking gluten-free? How do you adapt recipes or come up with your own?
Denise: The biggest challenge initially is learning how to id
entify the hidden gluten, in order to effectively eliminate it. It is comprised of compounds found in wheat, barley, & rye, and their derivatives (i.e. wheat flour). But it shows up in things you wouldn’t expect – such as soy sauce. Most soy sauces available on the market contain wheat, while a few brands (such as LaChoy), are wheat-free. There are other ‘tricks’ to deciphering labels as well. For example – “wheat-free” doesn’t always necessarily mean “gluten-free”. Thickeners and other additives can contain gluten – so we have to also be aware of the alternative names for the compound. Learning how to read labels is the truly the first big step. After time, it will become second nature, as will learning how to effectively substitute ingredients in creating your own personalized meals. There are simple substitutions out there for many food components. For example, there is rice-flour, potato flour, peanut flour, among others – that can be used to replace wheat flour. Sometimes however, as with most baking, other ingredients or a mixture of ingredients is needed to create the proper texture in a dish.
Deana: Tamari is also a great substitute for soy sauce (although not yet available at TJ’s). What are some favorite gluten-free items or products at Trader Joe’s that people may not know about? What are the items you can’t live without?
Denise: When Trader Joe’s arrived in our state, I was thrilled to have a place to purchase our groceries – free of pesticides (in the organic products), additives, or artificial ingredients – all with limited label-reading. Once I began to recognize my intolerance to gluten, Trader Joe’s became a life-saver for me! They have a convenient system that helps you easily identify the foods that are labeled “gluten-free” – using a marking on the packages of the Trader Joe’s products. But you should know that there are also items not listed specifically as “gluten-free” – usually due to the possibility of cross-contamination present in facilities that produce or package multiple food items – which can still be considered free of gluten ingredients. You can download TJ’s no-gluten list here: http://www.traderjoes.com/lists/no-gluten.asp. Reading labels at Trader Joe’s is pretty easy – as the lists are short, and easy to pronounce! So, if you are intolerant, but able to handle some minute particles that may 
be present after production/ packaging (or cross-contamination), you can also enjoy many of the foods that do not include gluten ingredients on their labels. One example is that of my favorite salsa – Trader Joe’s Hot Chipotle Salsa. Be aware also, however, that if you are allergic to the gluten compound, it is in your best interest to stick to items that have been backed by the standards in place that are considered safe for those who suffer from Celiac Disease (Check with your doctor).
Some items I cannot live without? The list is pretty long by now!! Here are my top 3 favorite Trader Joe’s products. They are unique (hard to find elsewhere), incredibly healthy, and insanely delicious – I literally crave them. I eat these almost daily:
• Trader Joe’s Gluten-Free Granola (Cranberry Maple Nut, and Loaded Fruit and Nut)
So convenient to take anywhere in the re-sealable package – and a fabulously healthy and satiating snack. *Excellent road-trip food!
• Trader Joe’s Gluten-Free (frozen) Waffles
These you simply pop into the toaster in the morning, and they are ready in a flash. They are actually the best-tasting waffles I’ve ever eaten (and I’ve always been a big fan of waffles). I love to butter them, and then spread the Trader Joe’s Organic, Reduced Sugar Blueberry Preserves on top. It’s a healthier alternative to syrup, and easy to take with you when you’re on the go.
• Trader Joe’s Organic Whole Grain Drink (Gluten Free and Dairy Free).
This is an excellent source for getting enough whole-grain in your diet, without the worry of gluten ingestion. I happen to have a mild dairy intolerance as well, and this is a fantastic substitute for cow’s milk. (Found in cartons in the aisles; refrigerate after opening.)
Deana: Tell me about the Chill-Out Chili recipe.
Denise: Who doesn’t love the convenience of a delicious, nutritious one-pot-meal?
Easy, home-made, and can be customized to your desired level of heat! My husband and I put this together on a whim, using items we had in the pantry… (Click here for the recipe) Here are a couple other of our favorites: Parmesan & Olive Oil Potatoes, and Batter-Up! Breaded Fish
Deana: Anything else you’d like to add?
Denise: There are some wonderful online resources, including the following, to aid in deciphering labels, substituting ingredients, and generally avoiding gluten contamination:
• Celiac Disease and Gluten Free Diet Information: www.celiac.com
• Celiac Disease Foundation: www.celiac.org
• Celiac-Sprue Association: www.csaceliacs.org/index.php
The bottom line is – have fun while experimenting to create some new and wonderful food creations all your own, and by tweaking old favorites to enjoy once again!
Thanks Denise!
