Gerbs Eating Well Blog

You are here: Home / Archives for 2017

Archives for 2017

Edible, Allergy Friendly! Holiday Gifts

by Leave a Comment

There is something magical about homemade gifts. As a giver, it feels great knowing that your gift is customized and made especially for your loved one. And receiving a homemade gift makes you feel extra loved. You know that a great deal of thought went into the gift and that it was made with your interests and preferences in mind. Fortunately, the wonderful thing about homemade gifts is that they don’t need to be complicated to be special.

As a foodie, I’ve always gravitated toward edible homemade gifts. And as a busy mom, I really appreciate gifts that are simple, don’t require a ton of time, and don’t make a huge mess of my kitchen! I have a hunch that I’m not alone. So, I’ve created a round-up of my favorite edible (and allergy friendly!) holiday gifts.

Homemade Hot Chocolate Mix

Who doesn’t love a steaming mug of hot chocolate in the winter? Homemade Hot Chocolate Mix is a fun, crowd-pleasing and delicious gift for kids and adults alike. I like to put this mix into recycled spice or jam jars or you could use small mason jars. Tie with a ribbon, add a little holiday tag with preparation instructions and pair it with a festive mug. Makes a GREAT gifts for teachers! And, the kiddos can help.

Edible, Allergy Friendly! Holiday GiftsYou can really get creative with this easy base recipe. Try adding some of Gerbs’ Cinnamon and Cayenne Pepper for a Mexican-style Hot Chocolate!

Homemade, Allergy-Friendly, Hot Chocolate Mix

  • 2 cups white sugar
  • 1 cup Gerbs Dutch Cocoa Powder
  • Optional flavorings: beans from 1 vanilla bean, 1 tsp cinnamon, 1 tsp nutmeg and/or 1/2 tsp cayenne pepper

Sift together all ingredients. To make hot chocolate, combine 1 tablespoon of mix with 1 cup of hot dairy or non-dairy milk. Enjoy!

Herb-Infused Olive Oil

Edible, Allergy Friendly! Holiday Gifts

Olive oil is a staple in most kitchens. I love the idea of gifting a bottle of custom-infused olive oil. The flavor combinations are endless and there really isn’t a recipe. It’s more of a “ratio” than a recipe. Here’s my favorite way to do it:

  • Extra Virgin Olive Oil (enough to fill your oil bottles 3/4 way full)
  • 1/4 cup dried herbs or herb mixtures (I love Gerbs’ Italian Herb Blend)
  • 1 tablespoon Garlic Powder
  • 1/2 tablespoon freshly ground black pepper

Combine all ingredients in clean, sterilized oil bottle. Place in a cool dark place for 3-4 days. That’s it! I like to add a gift tag with suggested ways to use the oil, such as in pasta dishes, as a finished drizzle on pizza or to dip with fresh bread.

Chocolate-Dipped Pretzels

This idea is a no-brainer but the neat thing about chocolate-dipped pretzels is that they look fancy and gourmet. And, kids really LOVE to get involved in this one because it feels like an art project. Again, there are endless possibilities for topping combinations. I love the idea of using chopped dried goji berries or cranberries and pumpkin kernels (salted or unsalted) to make the rods red and green! Of course you can also use sunflower seeds, colored sugar or sprinkles. Anything goes! I like to wrap these in cellophane and a ribbon. They make a great hostess gift or bring them to the party for guests to enjoy!

Like the oil, there really isn’t a recipe for this one. But, here’s what you’ll need: Edible, Allergy Friendly! Holiday Gifts

  • Gerbs Chocolate Chips 
  • Regular or Gluten-Free Pretzel Rods
  • Toppings of your choice (dried cranberries, seeds, sprinkles, colored sugar, etc.)

Melt the chocolate in a double-boiler or microwave safe bowl. Dip each rod into the melted chocolate, ensuring even coverage. Sprinkle toppings and set onto parchment or wax paper. Allow to cool fully before wrapping. Enjoy!

 

Wishing you and your family, a happy, healthy holiday season and a wonderful 2018! 

Apple-Cranberry Crisp

by Leave a Comment

 

It’s almost Thanksgiving! Whether you suffer from allergies or you’re hosting a guest with allergies, holidays and other social events can be stressful. To help, we’ve created some great resources on Gerbs’ Allergy Hub, including a Guide to Hosting a Gluten-Free Thanksgiving.

 

This downloadable resource contains a sample menu (with links to recipes) as well as useful tips for hosting a safe gathering. Did you know that November is gluten-free diet awareness month?

Cooking and eating without gluten can be tricky. Thankfully, awareness of the diet has grown in recent years and consequently, there are more gluten-free products available than ever before. Gerbs entire line of products are gluten-free- and, they are adding new, delicious products to the line-up including snack mixes, bread crumbs, pumpkin seed butter and FLOUR. Just in time for the holidays!

I know all of our gluten-free friends out there are especially excited about the flour because baking can be one of the biggest challenges! We’re excited to test out the new products and will be coming up with some fun new recipes for you soon!

One Thanksgiving favorite at our house is Apple Crisp. Fortunately, with a few slight tweaks, apple crisp can easily be made gluten-free. One trick us to use Gerbs Chia Seed Powder as a thickening agent, in place of flour. Have you tried this? We absolutely LOVE using Chia Seed Powder as a thickener in recipes- and, it’s a great way to sneak in some added omega-3s, protein and fiber- a win all around! Check out our Apple-Cranberry crisp recipe below and let us know what you think!

Print Recipe
 Apple-Cranberry Crisp
This recipe screams fall and would be the perfect ending to your Thanksgiving dinner. Using Gerbs gluten-free oats will ensure that your entire family can enjoy!
apple-cranberry crisp
Course Dessert
Prep Time 10 minutes
Cook Time 35 minutes
Servings
servings
Ingredients
  • 6 large Apples, peeled & cored
  • 1/2 cup brown sugar, divided
  • 1/2 tsp Gerbs Cinnamon
  • 1 Tablespoon Gerbs Chia Seed Powder
  • 1/3 cup Gerbs Dried Cranberries
  • 1.5 cups Gerbs Rolled Oats
  • 1/3 cup Roasted Unsalted Gerbs Pumpkin Kernels
  • 2 Tablespoon Butter, melted & cooled
  • 1 tsp canola or avocado oil
Course Dessert
Prep Time 10 minutes
Cook Time 35 minutes
Servings
servings
Ingredients
  • 6 large Apples, peeled & cored
  • 1/2 cup brown sugar, divided
  • 1/2 tsp Gerbs Cinnamon
  • 1 Tablespoon Gerbs Chia Seed Powder
  • 1/3 cup Gerbs Dried Cranberries
  • 1.5 cups Gerbs Rolled Oats
  • 1/3 cup Roasted Unsalted Gerbs Pumpkin Kernels
  • 2 Tablespoon Butter, melted & cooled
  • 1 tsp canola or avocado oil
apple-cranberry crisp
Instructions
  1. Preheat oven to 350 degrees. Coat an 8 x 8 inch baking dish with butter or cooking spray.
  2. Using a fork, combine 1/4 cup brown sugar, chia seed powder and cinnamon in a bowl. Add cubed apples and dried cranberries and toss to coat. Place apple mixture in bottom of prepared baking dish.
  3. In a separate bowl combine oats, remaining 1/4 cup brown sugar, pumpkin kernels, butter and oil. Toss well. Spoon onto apple mixture.
  4. Bake at 350 for 35 minutes or until apples are tender and topping is golden brown. Enjoy topped with a scoop of vanilla ice cream, frozen yogurt or your favorite non-dairy whipped topping!
Share this Recipe

Filed Under: Uncategorized

Thinking Outside the [Lunch] Box- Part I

by Leave a Comment

It’s back to school and that means, back to packed lunches! Lunchtime can be a huge struggle for all families, especially families coping with food allergies. Creativity is the name of the game when it comes to packed lunches. The school year is long and lunch can get boring! We are here to help, with some interesting, kid-friendly ideas. To keep things fun, we love bento-box style lunch containers for a few reasons:

  1. They keep foods separate- this is a big deal for many kids!
  2. They help remind us to pack a variety of food groups. If you think of each section as a food group, you’re sure to pack a well-balance meal.
  3. They encourage you to think beyond the sandwich and get creative.

Bento-style lunches are all the rage, so the ideas on the internet are endless. If you type “kids bento box lunch” on Pinterest or into Google, you’re sure to find ideas that can last all year long. When packing a lunch, whether it’s a bento-style lunch or a regular brown bag lunch, focus on foods that will help keep the kids full, focused and ready-to-learn. Foods containing protein, healthy fats, and fiber do the trick.

Part I of this two part video series includes a fun recipe for a wild rice salad that kids LOVE! It’s full of fall flavors, like apples, cranberries and butternut squash. It contains all of the focus foods listed above: fiber (from the butternut squash, apple and fiber-rich whole grain rice), protein (from the seeds and cheese) and healthy fats (from the olive oil and seeds) Check out the video and recipe below!

How do you think outside the [lunch] box?


Print Recipe
 Wild Rice Harvest Bowl
This delicious whole-grain salad combines all of the great flavors of fall! It makes a beautiful side dish and works well in packed lunches!
Servings
Ingredients
Salad
  • 1/2 cup Gerbs Wild Black Rice
  • 1/2 cup Gerbs Whole Grain Basmati Rice
  • 2 cups Water or Vegetable Broth
  • 3 cups butternut squash peeled and diced
  • 1/2 Lg. Red Apple cored and diced
  • 1 Tablespoon olive oil
  • 1/2 cup Gerbs unsalted, roasted sunflower and pumpkin kernels
  • 1/2 cup Gerbs Dried Cranberries
  • 3 Tablespoons Fresh Parsley chopped
  • 3 oz. cheddar cheese cubed (optional)
  • Salt & Pepper to taste
Dressing
  • 1/2 cup olive oil
  • 1/3 cup Apple Cider Vinegar
  • 1/3 cup 100% Apple Juice
  • 1 clove garlic minced
  • 1 Tablespoon maple syrup
  • 1 teaspoon Gerbs Italian Seasoning
  • Salt & Pepper to taste
Servings
Ingredients
Salad
  • 1/2 cup Gerbs Wild Black Rice
  • 1/2 cup Gerbs Whole Grain Basmati Rice
  • 2 cups Water or Vegetable Broth
  • 3 cups butternut squash peeled and diced
  • 1/2 Lg. Red Apple cored and diced
  • 1 Tablespoon olive oil
  • 1/2 cup Gerbs unsalted, roasted sunflower and pumpkin kernels
  • 1/2 cup Gerbs Dried Cranberries
  • 3 Tablespoons Fresh Parsley chopped
  • 3 oz. cheddar cheese cubed (optional)
  • Salt & Pepper to taste
Dressing
  • 1/2 cup olive oil
  • 1/3 cup Apple Cider Vinegar
  • 1/3 cup 100% Apple Juice
  • 1 clove garlic minced
  • 1 Tablespoon maple syrup
  • 1 teaspoon Gerbs Italian Seasoning
  • Salt & Pepper to taste
Instructions
  1. Cook rice per package instructions. Feel free substitute 3 cups of cooked leftover rice or prepare rice in advance.
  2. Preheat oven to 400 degrees. Line a half sheet pan with foil then spray with nonstick spray or coat lightly with oil. Add butternut squash cubes, 1 Tablespoon olive oil, salt, and pepper then toss to evenly coat. Roast for 20-25 minutes, or until squash is tender, stirring halfway through. Set aside to cool. This step can also be done in advance.
  3. In a large bowl combine cooked rice, cooled butternut squash, apples, cheese, seeds, and cranberries.
  4. Combine dressing ingredients in a bowl or jar with a tight fitting lid then whisk or shake to combine. Taste then add more salt, pepper, or seasoning if desired.
  5. Pour 1/2 of dressing onto salad and stir to coat. Add more dressing, if desired. Enjoy!
Share this Recipe

Filed Under: Uncategorized

Safe & Healthy Summer Snacking

by Leave a Comment

Summer is a great time to hit the road with your family and spend some quality time together. With the kids home for the summer, there’s no better time to take that family vacation you’ve been dreaming about. But when you or a family member lives with food allergies, traveling can be stressful. It’s hard to know what’s safe to eat especially when you’re on the road. Don’t worry. We have your back. Check out this new recipe video series we’re working on! This one has two parts and includes two different recipes for healthy and safe road trip snacking with Gerbs. Click here for the recipes!

And while you’re at it, check out our feature on Gerbs on Boston 25 News! We’re all about safe, healthy eating. Enjoy!

PART I

PART II

Safe Eating This Independence Day

by Leave a Comment

When you or a family member have a food allergy, holidays can be hard. The upcoming Independence Day holiday can be particularly stressful because you are often eating on the go. Whether you’re at the beach or at a BBQ or even on the road, safe eating can be a challenge. That’s why I rounded up my favorite red, white and blue Gerbs products with a description of the health benefits of each for you. Use this list when it’s time to pack for the holiday weekend so you’re sure you have safe snacks on hand for this busy time of year.

RED: Dried Goji Berries

Safe Eating This Independence Day

The goji berry has a history of being used for medicinal purposes in China. Their delicious, sweet taste plus their high fiber content help maintain a healthy weight. They are a good source of vitamins and minerals including vitamin C, fiber, iron, vitamin A, zinc, and they contain lots of disease fighting antioxidants.

The goji berry is unlike most fruits in that it contains all eight essential amino acids. A four ounce serving of Gerbs goji berries provides 16 grams of protein! That’s more protein than two hard boiled eggs provides (12 grams). Be sure to talk to your doctor before incorporating goji berries into your diet. They can react with certain medications, like blood thinners, so you want to be sure you’re cleared to eat them.

BLUE: Blueberry Harvest Granola

Blueberry Harvest Granola

You love fresh blueberries and I am sure you’ve used frozen ones from time to time. But while super healthy and tasty, fresh/frozen blueberries aren’t ideal for every situation – say when you’re at the beach, hiking, or on the road. Enter dried blueberries. They are nutritious (vitamins C and A plus calcium), easy to pack and do not need to be refrigerated.

The drying process of fruit removes water, which concentrates the natural sugars found in blueberries and increases the calorie content. So if you are watching your weight, be mindful about your portions of dried fruit. However, if you’re packing these snacks for your kids, you’ll most likely want them to have the added energy during your busy summer holiday! Dried blueberries add a powerful nutrient punch to Gerbs Blueberry Harvest Granola. This blend is one of my favorites for the summer.

WHITE: Tried and true pumpkin seeds

WHITE: Tried and true pumpkin seeds

You seriously cannot go wrong with pumpkin seeds. Did you know that’s how Gerbs started out? With  just one single line of the most delicious pumpkin seeds you’ve ever tasted. Read more about their story here. Pumpkin seeds may be small, but they offer HUGE nutritional benefits.

Eating a small amount of pumpkin seeds can provide you with a substantial quantity of healthy fats, magnesium, fiber, and zinc. They have been linked to several health benefits such as heart health, prostate health.  Research shows that they are associated with lower levels of stomach, breast, lung, prostate and colon cancers. Some studies show that pumpkin seeds may also help reduce blood sugar levels in people with Type II Diabetes, but more research is needed. Plus, they are incredibly easy to incorporate into your diet because of their versatility.

Happy snacking to you all and I wish you a very safe and healthy Independence Day!

A Healthy Kick of Flavor

by Leave a Comment

As a dietitian and self-proclaimed foodie, I take eating very seriously. While it is important that I serve my family a variety of healthy foods, it is equally important that they enjoy those foods. Otherwise, all of that nutrition goes straight into the garbage and I end up with very healthy trash! Not good.

Over the years, I have developed a few tried and true tricks that amp up the flavor of my cooking while keeping an eye on fat and salt.

1.) Always keep citrus fruit on hand. 

Citrus fruit, especially lemons and limes, add an instant flavor boost and freshness to most dishes. Zesting the fruit adds an even more potent flavor. In my kitchen, citrus fruits find their way into most salad dressings, marinades and sauces.

2.) Buy produce that is in season (and local, when possible!) 

Freshly picked produce tastes much better than produce that was picked before its peak. Now that it’s summer in New England, I take full advantage of local, fresh fruits and vegetables. They taste great, offer fabulous nutrition and can be enjoyed without added salt and fat.

3.) Use plenty of herbs and spices. 

In addition to wonderful flavor and freshness, herbs- both fresh and dried-offer delicious health benefits. Herbs and spices are particularly high in polyphenols. Polyphenols are plant compounds that can protect us from a variety of diseases such as cancer, diabetes, Alzheimer’s and heart disease. And, there is evidence that dried herbs are even more potent protectors because they contain higher concentrations of polyphenols.

Gerbs offers a wide variety of allergy-friendly herbs, spices, chili powders and seasoning blends. We use Gerbs herbs and spices to make a homemade taco seasoning. My family absolutely LOVES tacos so they are a regular on our dinner table. I make a double batch of this seasoning and store it in an empty spice jar, that way we always have it on-hand for taco night.

Homemade taco seasoning is a great idea for families that may need to avoid gluten. Prepared taco seasonings often have hidden gluten (used to keep the spice blend from sticking together.) Making your own gives you control over all the ingredients so you can be sure it’s safe for the whole family.

Print Recipe
 Gerbs Chipolte Taco Seasoning
Make a double batch of this seasoning to keep on hand when a taco craving strikes! The recipe makes approximately 1/4 cup of seasoning.
Prep Time 5 minutes
Servings
Ingredients
  • 1 tbsp Chili Powder mild
  • 1/2 tsp Gerbs Chipolte Powder
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 2 tsp Gerbs Cumin Powder
  • 1/2 tsp Gerbs Oregano
  • 1 tsp Gerbs Black Peppercorn freshly ground
  • 1 tsp Gerbs Himalayan Salt freshly ground
Prep Time 5 minutes
Servings
Ingredients
  • 1 tbsp Chili Powder mild
  • 1/2 tsp Gerbs Chipolte Powder
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 2 tsp Gerbs Cumin Powder
  • 1/2 tsp Gerbs Oregano
  • 1 tsp Gerbs Black Peppercorn freshly ground
  • 1 tsp Gerbs Himalayan Salt freshly ground
Instructions
  1. Combine all ingredients. Store in air-tight container.To use: After browning meat, add 2 tablespoons of seasoning mix and 1, 8 oz. can of tomato sauce per pound of meat. Cook additional 10 minutes on medium heat to combine flavors and thicken sauce.
Recipe Notes
Shop for your ingredients!

Onion Powder

Garlic Powder

Himalayan Sea Salt

Black Peppercorns

Cumin Powder

Chipotle Pepper Powder

Oregano

Share this Recipe
  

Filed Under: Uncategorized

Grillin’ Up Something Special for the Dads!

by 38 Comments

Sun. Long, lazy days. Vacation. Farmer’s markets. There is a lot to love about summer. And, let’s not forget one of the very best things about summer: cooking on the grill! As a busy parent, there is no easier way to get a healthy, delicious meal on the table fast- and, with minimal clean-up. Honestly, the grill doesn’t just make mealtime easier- it makes our whole evening/bedtime routine run more smoothly. AMEN!

From a nutrition perspective, grilling is a fantastic cooking method. It requires little, if any, added fat and it offers endless versatility. With a little creativity, you can grill almost anything! There are the obvious choices- like meat and chicken- but fish, tofu, vegetables and homemade pizza are all delicious when cooked on the grill. That said, as the season goes on, it can be easy to fall into a grilling rut. But fear not, Gerbs has you covered with a variety of fun seasoning mixes and spices to keep the grilling season interesting all summer long.  Here’s some tasty, healthy grilling inspiration:

  1. Grilled Fish Tacos! Sprinkle some Gerbs Key West Jumpin’ Jivin’ Seasoning on salmon or tuna, grill it up and serve with corn tortillas, fresh veggies, avocado and your favorite taco sauce.
  2. Gerbs Canadian Steakhouse Seasoning is delicious on just about anything. Try it on a lean cut of meat, such as a pork tenderloin. It also makes an outstanding marinade!
  3. Make the entire meal on the grill! Use Gerbs Vegetable’s Friend Seasoning blend to kick your grilled veggies up a notch. Just cut up your favorite summer vegetables, toss in a bit of olive oil and sprinkle with Vegetable’s Friend.

And, if you are looking for a new twist on traditional favorite, you’ve got to try our Sweet n’ Spicy Cranberry Turkey Burger recipe, below.

Another thing I love about grilling season, is the memories it evokes and helps create. There is something very social and nostalgic about cooking out. I have countless childhood memories of my father firing up the grill on a warm summer night. To this day, when I see my Dad standing at the grill, I feel like a kid again. As my own kids grow, I know that they, too will create similar memories to cherish. Cheers to the amazing Dads behind the Gerbs Nutrition Moms!

With Father’s Day just around the corner, Gerbs wants to celebrate Dads and grilling season. Comment on this blog post and tell us which spice is essential to your grilling season and you’ll be entered to win a cool Step n Store Toolbox filled with Gerbs Spices!

Print Recipe
 Sweet n' Spicy Cranberry Turkey Burgers
Sweet homemade cranberry barbecue sauce and Gerbs spicy cajun seasoning make these turkey burgers truly special! Your whole family will enjoy this delicious (and healthy!) alternative to traditional burgers.
Course Main Course, Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
burgers
Ingredients
Burgers
  • 1 lb lean (93%) ground turkey
  • 1/2 cup zucchini grated and drained of excess water
  • 1 tsp Gerbs Cajun Seasoning
  • 4 Whole Grain or Gluten-Free Hamburger Buns
Cranberry Barbecue Sauce
  • 1/2 cup Gerbs Dried Cranberries
  • 3/4 cup 100% Cranberry Juice divided
  • 6 oz. tomato paste
  • 1 T maple syrup, honey or agave
  • 1 T Apple Cider Vinegar
  • 2 T Worcestershire or Tamari Sauce
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 1/4 tsp Smoked paprika
  • 1/2 tsp Gerbs Himalayan Salt
Course Main Course, Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
burgers
Ingredients
Burgers
  • 1 lb lean (93%) ground turkey
  • 1/2 cup zucchini grated and drained of excess water
  • 1 tsp Gerbs Cajun Seasoning
  • 4 Whole Grain or Gluten-Free Hamburger Buns
Cranberry Barbecue Sauce
  • 1/2 cup Gerbs Dried Cranberries
  • 3/4 cup 100% Cranberry Juice divided
  • 6 oz. tomato paste
  • 1 T maple syrup, honey or agave
  • 1 T Apple Cider Vinegar
  • 2 T Worcestershire or Tamari Sauce
  • 1/2 tsp Gerbs Onion Powder
  • 1/2 tsp Gerbs Garlic Powder
  • 1/4 tsp Smoked paprika
  • 1/2 tsp Gerbs Himalayan Salt
Instructions
  1. Soak dried cranberries in ½ cup cranberry juice for 30 minutes.
  2. In a blender or food processor, combine cranberries/juice mixture with remaining ingredients and blend until smooth.
  3. Transfer ingredients into a medium saucepan and cook on medium heat, stirring consistently, for 15 minutes. If mixture is too thick, add water (1 tablespoon at a time) to desired thickness.
  4. Adjust salt and syrup/honey to taste. Set aside to cool.
  5. Mix grated zucchini, Cajun seasoning and ground turkey until fully combined.
  6. Form turkey mixture into 4 equal patties.
  7. Prep grill with vegetable oil or cooking spray. Grill burgers on medium heat for 5 minutes per side or until well-done.
  8. Serve each burger topped with cranberry barbecue sauce, lettuce and tomato.
Recipe Notes

Shop for your ingredients! 

Cajun Style Seasoning

Dried Sweetened Cranberries

Onion Powder

Garlic Powder

Himalayan Sea Salt

Share this Recipe
  

Top 5 Tips for Preventing Allergen Exposure

by Leave a Comment

Top 5 Tips for Preventing Allergen Exposure

As you know, food allergies are a topic near and dear to our hearts here at Gerbs Allergen Friendly Foods. Food Allergy Awareness Week is May 14th – May 20th, and, as part of our commitment to families and customers with food allergies, we’re putting the spotlight on the seriousness of food allergies with some of our top tips to prevent cross-contact at home and eating out.

We think everyone deserves to feel safe and secure while eating the wholesome foods they love, and that’s why the Gerbs entire product line will always be FREE from the top 12 recognized allergens: gluten, wheat, peanut, tree nut, legume, soy, dairy/milk, egg, sesame, mustard, fish, and crustaceans!

Food Allergies in the US

The prevalence of childhood food allergies have been increasing the past 20 years, and now 1 in 13 children in this country has a food allergy. While there are no cures for food allergies, careful avoidance of food allergens is a vital and effective measure to prevent serious health consequences. As the Gerbs Nutrition Moms and Registered Dietitians, we understand the constant vigilance it takes to keep you and your loved ones safe from potential allergen exposure.

Preventing cross-contact of allergy-free foods with allergens is equally important both at home and when eating out. Cross-contact happens when an allergy-containing food comes into contact with another food and leaves traces of its allergenic proteins. Though the amount of an allergen that may become mixed in can be so small that you can’t even see it, even a tiny amount of food protein can cause reactions in people with food allergies. Proper cooking does NOT reduce or eliminate the chances of a food allergy reaction, so the taking the proper precautions is key. Here are our top five tips to prevent allergen exposure at home and while eating out:

1. Label foods in your home as “Safe” or “Not Safe”

If you don’t keep an allergen-free home, labeling allergen-free and allergenic foods with easily identifiable markers is key, especially if you have both “safe” and “unsafe” versions of the same items. Never store these products side by side!

2. Cook allergy friendly meals first, and thoroughly wash all kitchen tools with soap and water

Always use utensils and pans that have been thoroughly washed with soap and water before cooking allergen-free meals. Cook allergy friendly meals first before any other foods, and wash your hands with soap and warm water prior to serving an allergy friendly meal.

 3. Make your kitchen allergy-friendly

Purchase designated allergy-friendly cutting boards, plates, and utensils, and store in a separate area. In order to fully remove allergenic food proteins from kitchen tools and surfaces that have been in contact with allergy containing foods, always wash them down with soap and water. Just wiping away the crumbs is not enough!

4. Don’t be afraid to start over

If cross-contact occurs during food preparation, ALWAYS start over to remake the allergy-friendly meal.

5. Ask questions! Call ahead when eating out

Speak to the chef or manager about cross-contact before arriving at a restaurant. Ask if the kitchen offers separate areas, cutting boards, and utensils to prepare meals for special diets, and can sanitize your table before you arrive.

Allergy-friendly restaurants should never share a grill or fryer for cooking both regular meals and allergy-friendly ones. Make sure someone other than the server can be available to deliver an allergy-friendly meal – servers often carry several overlapping plates which increase the risk for cross-contact.

Special thank you to Eliza Mellion, a nutrition student at Simmons College who helped write this post. 

 

Gluten Free Berry Chia Crisp

by Leave a Comment

May is Celiac Awareness Month, and the theme this year is “What I Wish You Knew.” This holds special importance to me because my niece Jackie lives with Celiac Disease, and I have seen firsthand out tough it can be both on Jackie and on my sister’s entire family. You can imagine how excited Jackie was when I told her about becoming a Gerbs Nutrition Mom!

 

Here’s what you need to know about Celiac Disease:

Symptoms of Celiac Disease are triggered by consuming gluten, a protein found in wheat, barley and rye. People with Celiac Disease also need to avoid many brands of oatmeal on the market due to cross contamination. And that’s why Gerbs is such a saving a grace for folks with Celiac – because there is zero chance of cross contamination with Gerbs…aka peace of mind.

When people with Celiac Disease consume gluten, their immune system responds by damaging the villi of the small intestine. This hinder’s the body’s ability to absorb nutrients, which can lead to nutrient depletion.

Celiac disease puts people at risk for all kinds of nasty stuff: anxiety, additional autoimmune diseases, osteoporosis, thyroid disease, intestinal damage and even certain cancers. The scary part?  It’s estimated that 83% of the people with Celiac Disease in the US are not diagnosed yet or are misdiagnosed.

But for those few who are properly diagnosed, like my niece Jackie, the only thing they have to do is avoid gluten. Plain and simple! Clear as day! Right? NOPE. Not right. It’s way more complicated than that.

Gluten is hidden in many products – cross contamination is a huge culprit and even beauty products like lip gloss could trigger a response. Many restaurants can’t guarantee a gluten free experience, and with so many people choosing to avoid gluten for reasons other than Celiac Disease, the growing trend is making cross contamination an even bigger concern because many companies are trying to offer “gluten-free” foods but are not trained in food safety. Sigh…

I asked Jackie what she wished people knew about Celiac Disease. She said, “It’s stressful to eat out with my friends because a lot of places still don’t have gluten free even though it’s becoming more common.” Jackie is 18-years-old and stressed out about eating at restaurants. As her auntie it makes my heart sink to hear that. And as a registered dietitian, it fuels my passion to provide nutrition guidance to those living with food allergies, like many of you.

That’s why Sheri and I developed this new recipe – just in time for Memorial Day. It’s a berry chia crisp using Gerbs chia seeds, gluten-free oatmeal, and cinnamon. It also uses gluten-free flour, beautiful fresh berries, and lemon zest.

I had a blast cooking this today with my two little ones. My toddler was especially happy about it!

The combination of berries and chia seeds give this “special treat” a boost of omega-3 fatty acids and powerful antioxidants. That’s something I can certainly appreciate!

This colorful recipe would be a perfect addition to your Memorial Day celebration later this month. And I can tell you from experience – those living with Celiac Disease will be oh so happy to celebrate with you!

ENJOY!


Print Recipe
 Gluten Free Berry Chia Crisp
Course Dessert
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
approximately
Ingredients
  • 4 cups fresh berries (I used blackberries and blueberries)
  • 1/4 cup Gerbs Chia Seeds
  • Juice of one lemon
  • 2 tbspn lemon zest
  • 2 tbspn maple syrup
  • 1/2 cup Gerbs Rolled Oats
  • 2 tbspn brown sugar packed
  • 1/4 cup Gluten Free Flour
  • 2 tbspn Gerbs unsalted, roasted sunflower kernels
  • 1/4 tspn Gerbs Cinnamon
  • 4 tbspn cold butter or you could use applesauce to sub for the butter
Course Dessert
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
approximately
Ingredients
  • 4 cups fresh berries (I used blackberries and blueberries)
  • 1/4 cup Gerbs Chia Seeds
  • Juice of one lemon
  • 2 tbspn lemon zest
  • 2 tbspn maple syrup
  • 1/2 cup Gerbs Rolled Oats
  • 2 tbspn brown sugar packed
  • 1/4 cup Gluten Free Flour
  • 2 tbspn Gerbs unsalted, roasted sunflower kernels
  • 1/4 tspn Gerbs Cinnamon
  • 4 tbspn cold butter or you could use applesauce to sub for the butter
Instructions
  1. Preheat oven to 350 degrees. Combine berries, chia seeds, lemon juice, lemon zest and maple syrup in a bowl. Mix well and set aside.Combine the rest of the ingredients and cut in cold butter using a fork or a food processor until crumbly.Coat an 8x8 baking dish with cooking spray. Add filling, followed by topping.Bake for 30 minutes or topping is golden brown.Let cool for at least 5 minutes before serving
Recipe Notes

Shop for your ingredients!

Rolled Oats: https://www.mygerbs.com/product-category/grains-oats/

Cinnamon: https://www.mygerbs.com/shop/cinnamon-powder/

Chia Seeds: https://www.mygerbs.com/product-category/seeds/black-chia-seeds/

Share this Recipe

Spring Clean Your Family’s Diet

by Leave a Comment

Spring has sprung! It’s time for spring cleaning. And, it’s the perfect time to clean up your family’s diet! Eating well can be challenging but, small dietary changes make a big difference. Here are some simple swaps and easy tips to help your family eat more healthfully this spring.

A Sweet Solution

Dates and Strawberries

Craving sweets? Try swapping fruit for candy. Fresh and dried fruit are great ways to satisfy your sweet tooth. Spring offers delicious seasonal fresh fruit (strawberries!) and fortunately, dried fruit is in season all year long! If you are a fan of gummy candy, try swapping the gummies for good quality dried fruit, like Gerbs Dried Cherries. More of a chocolate fan? Dip fresh fruit in melted Gerbs Dark Chocolate.

Lighter Fare

 Green Salads

With the warmer weather comes a preference for lighter foods- like crisp green salads! Be sure to finish off your salads with healthy toppings. Swap out traditional croutons and add some crunch and flavor with Gerbs Salad Mixes! Salads are the perfect way to increase your vegetable intake and enjoy seasonal produce. Make salads more appealing to your kids by involving them in the process! Here are some simple ideas:

  • Garden! Help your kids plant a simple container garden featuring salad greens or tomatoes
  • Visit a farmer’s market and invite your kids to select one new vegetable to try each week
  • Involve your kids in salad prep- smaller kids can tear lettuce into bite-size pieces, and older kids can help cut veggies

Watch the Salt

Pumpkin Seeds

Many Americans eat too much salt. While some salt in our diet isn’t usually a problem, too much can contribute to heart disease, so it’s wise to be aware. Prepared foods (restaurants, frozen foods, canned goods) tend to be the biggest sodium culprit so cooking at home whenever possible is a great start. Here are some great ways to keep salt at bay in your family’s diet:

  • Add flavor with garlic, onions, citrus fruits, herbs and spices instead of salt when cooking
  • Be strategic- use salt judicially and be sure it’s used to enhance the flavor of healthy foods such as whole grains and vegetables
  • If you’re craving a salty snack, choose wisely. Trade potato chips for Gerbs Lightly Salted Pumpkin Seeds.  Like chips, Gerbs pumpkin seeds are crunchy and a little salty but, unlike chips, they are a healthy snack- rich in protein, fiber and magnesium.

What foods do you crave that you wish you had a great healthy alternative for? Comment here on the blog or on social media and we’ll do our best to give you a healthy swap!