With the holiday season now underway, thoughts are turning to favorite traditional holiday foods. Unfortunately, for those needing a gluten-free diet, this can be a confusing time of the year. Typical holiday treats such as cookies, cakes, pies and breads contain digestive stress and potential health hazards. In addition, many main dishes may be hiding flour as well. So what is safe to eat?
When a guest looks at the dinner table, buffet, or office party, there are several safer choices. First on the list is any meat without breading or gravy. This makes roasted turkey, roasted chicken, or baked ham good choices. Simple questions about whether stuffing was cooked in the bird or on the side will make sure no hidden gluten lurks to surprise you.
Often soups are offered on holiday menus. Stay clear of any cream based items to avoid hidden flour. Likewise, as tempting as gravy may be, this is another item traditionally thickened with unknown flour types.
Next are the traditional mashed potatoes or sweet potatoes. Both are non-gluten items than can be enjoyed. With people looking for healthier options these days, you may find more offerings of roasted potatoes, squash or other vegetables as well. Again, these would be excellent gluten-free options.
Of course, raw vegetable trays and whole fruit are safe options. However, be cautious with dips unless you know the ingredients. And don't forget the cranberry sauce! It is also on your safe list. While many offer stuffing there are an equal number of people that offer a rice dish instead to help fill out sides. A rice dish may be a viable option. Watch for blended rice dishes. If small pasta, couscous, or any other unidentifiable bits are present, pass on this dish to avoid hidden gluten.
Thankfully, it is considered good manners to "bring" a dish to gatherings. Here is an opening to politely bring a dessert or bread item that is gluten free to help round out your traditional meals.
If you are eating buffet style, do not hesitate to be first in line (or at least close to first). This will help you avoid cross-contamination as people go through the line. Frequently, guests use the same serving utensils for several different dishes. For someone highly sensitive, this bit of gluten cross-contamination can cause digestive issues. Here is a quick and easy vegan crustless pumpkin pie recipe to be enjoyed by gluten-free, dairy-free or unsuspecting guests alike.
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years. Core to her practice has been the use of nutrition to enhance health and improve vitality.
VEGAN CRUSTLESS PUMPKIN PIE
Makes: 8-10 servings
1 can (15 oz) pumpkin puree (not pie filling)
1 1/2 cups coconut milk
1/2 cup sugar
1 package of firm tofu
2 tablespoons ground flax seed
6 tablespoons water
2 teaspoons Ceylon cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground cloves
Cooking spray
In a separate bowl, combine flaxseed and water. Allow to stand for two minutes (about the time needed for next step).
Place pumpkin, coconut milk, tofu, sugar and spices in food processor. Blend until well mixed. Add the flaxseed gel. Blend again.
Pour into a lightly sprayed 9- or 10-inch pie pan. Bake at 425 degrees for 10 minutes, then reduce heat to 350 for another 25-30 minutes. Pie is done when knife inserted in center comes out clean.