Month: February 2019

Paleo Falafel Recipe

Paleo Falafel Recipe

This Paleo Falafel Recipe is not your typical falafel recipe. Typically falafel is made with chickpeas but to keep this recipe paleo I used purple cabbage instead. How this Recipe came to be… I’m not one to share stories before my recipe posts (I like 

Prebiotic Apple Ginger Chia Seed Pudding (gluten-free + vegan)

Prebiotic Apple Ginger Chia Seed Pudding (gluten-free + vegan)

This Prebiotic Apple Ginger Chia Seed Pudding makes for the perfect gut nourishing breakfast. It’s flavorful and easy to make. Not to mention this Prebiotic Apple Ginger Chia Seed Pudding recipe is perfect for meal-prep (click here for more gluten-free meal-prep friendly recipes). Because it’s 

Prebiotic Carrot Cake Energy Bites (gluten-free + vegan)

Prebiotic Carrot Cake Energy Bites (gluten-free + vegan)

These prebiotic carrot cake energy bites are the perfect, delicious, gut nourishing treat for your tastebuds and your microbiome. This, in turn, can help boost your immune system (learn about other ways to boost your immune system when you have Celiac Disease here!)


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Prebiotics

Prebiotics are the (often in the form of inulin) found in food that nourishes the probiotics (good bacteria) in your gut. Think of probiotics, the good bacteria, as the superheroes at the forefront of your bodies immune defense and prebiotics kind of as their sidekicks.

Without probiotics, your probiotics have nothing to eat and won’t be able to do their job. They’ll go from helpful citizens to either dead or deadly villains real quick. Either way, if your microbiome (of which your probiotics play a role in) goes out of balance, you’ll be uncomfortable, to say the least.

Sign-up for my newsletter for monthly updates and to get my free “How to Hack you Microbiome” eBook! Complete with a breakdown of the microbiome, prebiotics, probiotics, illustrations, and recipes!


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Prebiotic Carrot Cake Energy Bites

First, this recipe tastes incredible. I can’t explain to you have excited I was to have embodied carrot cake in a nourishing small adorable energy bite. Not only that, but it’s quick and easy to make and lasts up to a week in the fridge. All features that make these Prebiotic Carrot Cake Energy Bites perfect for meal-prep!

Let’s Talk About the Ingredients in these Prebiotic Carrot Cake Energy Bites


Carrots

The carrots in this recipe are part of what makes it prebiotic. They also help add that carrot cake flavor we all know and love so well.
Pro-Tip: peel your carrots for even better taste outcomes!

Coconut Flakes

Coconut flakes are also prebiotic in nature. They too will help nourish the good bacteria in your gut. They also help add texture and flavor. If you don’t have coconut flakes you could try to substitute them out for almond flour but it may result in a texture change.

Dates + Raisins

Dates are prebiotic too and Raisins likely are as well (at this point, you might be asking what isn’t). The dates add a caramel sweet-like flavor to this recipe while the raisins help increase that “carrot” cake flavor we all know and love.

Walnuts

Walnuts are perhaps most well-known or their healthy fat content but findings suggest that they may also be prebiotic. Walnuts contain ALA omega-3 fatty acids. Omega-3 fatty acids are thought to support brain health (among a wide variety of other things). The walnuts in this recipe also really help drive the carrot cake flavor home. If you don’t have walnuts I do think any other kind of nut could work but it will definitely change the flavor profile.

Recipe Notes

You might be tempted to skip soaking the dates but I encourage you to let them soak for the full 10-minutes. Letting the dates are a crucial part to making sure that the ingredients stick together and can be rolled into bites!

If you find that you’re struggling with rolling the dough into energy bites try adding in more coconut/walnuts to the mixture. I also recommend letting the dough chill in the fridge for a bit to firm up too.


Ways to boost your Immune System when you have Celiac Disease

Ways to boost your Immune System when you have Celiac Disease

When you have celiac disease, you have an autoimmune disease. This means your immune system isn’t operating appropriately. In the case of celiac disease, your immune system is being overactive and attacking things that don’t really pose a threat, thus causing damage. This overactivity, in 

Is Distilled Alcohol Safe for a Gluten-Free Lifestyle

Is Distilled Alcohol Safe for a Gluten-Free Lifestyle

Following a gluten-free lifestyle can be super confusing. Currently, there is a debate on whether or not Distilled Alcohol is safe for a gluten-free Lifestyle. The answer? It’s complicated. To put it simply, your body knows best so no matter what, if you respond poorly, 

Guide to Gluten-free Drinking at Bars

Guide to Gluten-free Drinking at Bars

Guide to Gluten-Free Drinking at Bars - Tayler Silfverduk DTR - how to order drinks at the bar, how to drink safely at a bar, gluten-free bartending #glutenfreecocktails #glutenfreebar #glutenfreedrinking #glutenfreedrinks how to drink gluten-free at a bar, gluten-free drinking at bars, gluten-free alcohol, gluten-free alcoholic drinks, alcohol and celiac #celiacdietitian #glutenfreedietitian #gfree

What to Avoid At All Costs

When gluten-free drinking at bars, there are some things you should just know to avoid.

Avoid anything that’s on tap.

Ideally, tap lines should be cleaned and sterilized between uses which would prevent cross-contact but there is no way of knowing if this actually happens.

I’d recommend using this information to decide what is best for you. You might risk it and find you are fine or maybe you aren’t too sensitive. Ultimately, it’s up to you and how your body responds. For me, I avoid anything on tap. It’s just not worth it to me (especially because I am super sensitive to small amounts of gluten-exposure).

The tap is usually not worth it to Jamie from VibrantlyGfree.com who also avoids grain alcohols. Sje says “I try to stick to things like cider in bottles and margaritas. My sensitivity seems to be okay with cider on tap if it’s always a cider tap, so I am always sure to ask if the tap has previously been used for beer or if it’s always been cider”. She also says “pay attention to how they fill and clean the glasses” going on to say that sometimes cleaning methods are less than ideal and leave room for cross-contact.

– Interview with Jamie from VibrantlyGfree.com

Avoid Beer (Unless it’s Gluten-Free and Served to you straight from the bottle/can)

First of all, when gluten-free drinking at bars, know that beer isn’t gluten-free unless it’s brewed from gluten-free grains and explicitly states that it is certified gluten-free on the bottle/can.

So regular beer is unsafe to drink (always). Additionally, so is gluten “removed” beer. Gluten “removed” beer is beer brewed with gluten grains but then goes through a “gluten removal” process that breaks gluten down. There is a huge debate on whether or not these beers are safe. You can try it if you want, but my personal approach is when in doubt, avoid. I’d rather not put myself at greater risk of stomach cancer if I don’t have to…

I personally haven’t tried any gluten-free beers just because my personal diet approach is to enjoy things that are naturally gluten-free, which beer is not. However, what works for me might and probably will not work for you. Living gluten-free is highly individualized based on each person’s needs. This means what you eat and makes your body feel good, might not be what makes my body feel good.


Avoid Anything that the Bartender is Unsure about and you’re Unsure about

When in doubt while drinking gluten-free, play it safe.

I repeat, when in doubt, PLAY IT SAFE!

I learned this lesson the hard way and needless to say, when I did go out, I’d be sick for weeks even though I had one drink (does anyone else feel like symptoms are worse when exposed to gluten in alcohol?).

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What to tell the Bartender

When gluten-free drinking at bars, ideally, you want to talk to your bartender about your needs. Additionally, ideally, you want to be thinking clearly when you have this conversation (I.E. not a few drinks in). However, sometimes that isn’t feasible but always try to tell the bartender about your gluten-free needs.

Usually, I say something like, “I have a gluten allergy is there anything you know that is safe to drink?”. Sometimes bartenders are super helpful and will go to great lengths to find something safe for you.

I get a lot of “Titos is definitely safe, I can’t make any promises about anything else” (shout out to Tito’s for being the trusty dust go-to by the way).

It can also be helpful to ask if they know of anything on hand that hasn’t been brewed with gluten grains (learn why I avoid gluten grain alcohols even if their distilled here)

Alcohols that are Usually Safe

Like I mentioned above, I avoid any alcohol that is brewed from gluten grains. This, however, does not mean you need to. Again, everyone’s level of sensitivity is different and what works for me, might not be necessary for you.

With that in mind, here are some Alcohols to keep in mind when gluten-free drinking at bars. These alcohols are brewed from gluten-free grains (and other ingredients) and are usually safe:

  • Hard Cider (most carry gluten-free claims but watch out for some that still contain trace amounts (like Hornsby and Harpoon)).
  • Vodka (made from potatoes)
  • Gin (made from potatoes)
  • Rum (except Bacardi Silver)
  • Tequila (100% from agave – watch out for tequila labled “mixto”)

Gluten-Free Cocktails (that are usually safe)

  • Cosmopolitan cocktail – (vodka (make sure it’s safe), triple sec, cranberry juice, citrus peels)
  • Daiquiri – (light rum, lime juice, simple sugar syrup) be more aware of frozen daiquiris, just make sure the ingredients are up to your standards
  • Mojitos – (featuring white rum, it’s usually safe)
  • Margaritas(made from tequila (make sure it meets your standards), it’s usually safe but as always ask the bartender to check the mix they’re using (if they use one) to make sure it’s safe)
  • Moscow Mule(vodka (make sure it’s safe), ginger beer, and lime juice)
  • Mexican Mule(tequila (make sure it’s safe), ginger beer, lime juice, and Cointreau (alcohol made from orange peels))
  • And any safe gluten-free alcohol mixed with club soda or juice (or both). Just be mindful of what’s going into your drinks and of course, let your bartender know about your needs.

Those are my tips for gluten-free drinking at bars. My LAST tip is to go out with good friends/family who will advocate for you. I have friend’s who sometimes do better than me at making sure what I am ordering is safe. Sometimes it’s nice to have additional advocates by your side!

Also if you do happen to get glutened here are some tips for recovery. And make sure that you’re accessing support when recovering too, support is more powerful then you think!


Like this post if it was helpful!

Do you have any tips for drinking gluten-free at bars? Have any go-to cocktails you order when drinking gluten-free at bars? Let me know in the comments!

Peanut Butter S’mores Fudge Bar (Low-FODMAP, Gluten-Free, Vegan)

Peanut Butter S’mores Fudge Bar (Low-FODMAP, Gluten-Free, Vegan)

These Peanut Butter S’mores Fudge Bars are the perfect dessert for anyone. Seriously, whether you are vegan, gluten-free, avoiding nightshades, or even trying to follow a low- FODMAP diet, these Peanut Butter S’mores Fudge Bars will not disappoint. Low-FODMAP diet? Say what? As a dietetic 

Gluten-Free Lifestyle Support – Why it’s important and ways to find it

Gluten-Free Lifestyle Support – Why it’s important and ways to find it

Gluten-Free Lifestyle Support – Why it’s important and ways to find it Whether you have non-celiac gluten sensitivity or you have been diagnosed with celiac disease (or another condition that requires living gluten-free), support is instrumental in staying sane. Why gluten-free Lifestyle support is important 

Top 5 Nightshade Free Pasta Sauces

Top 5 Nightshade Free Pasta Sauces

Top Nightshade Free Pasta Sauces - Tayler Silfverduk DTR - #nightshadefreepastasauce #pastasauce #nightshadefree #nightshade #nonightshades #gluten-freerecipe #pastasauce #butternutsquash #reciperoundup #AIP #celiaclifestyle #celiacliving #celiacdietitian #glutenfreedietitian #saucerecipe #nightshadesauces

When you’re avoiding nightshades suddenly it feels like an entire cuisine is off-limits. When chilli powder, paprika, and other nightshade spices seem to be in everything it can be tough to find safe sauces for your pasta (or anything). Not to mention when brands just put “spices” on their ingredients list, it can be frustrating. Not to fear, here are my Top Nightshade Free Pasta Sauces from my kitchen to yours!


5-Ingredient Nightshade Free Butternut Squash Pasta Sauce

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This 5-ingredient Nightshade Free Butternut Squash Pasta Sauce not only requires minimal ingredients but it packs tons of delicious flavor.

It is:

  • Creamy
  • Thick (you might say thicker than a snicker)
  • Sweet & Savory
  • Vegan, Gluten-Free, Nightshade Free

I have this recipe on my list of Top Nightshade Free Pasta Sauces because it’s gives a mac and cheese feel while also honoring the delicious flavor of butternut squash. Really, it’s easy to make, requires minimal ingredients, and honestly, it is my go to nightshade free pasta sauce.


Cashew Pumpkin Nightshade Free Pasta Sauce

5 Ingredient Nightshade Free Butternut Squash Pasta Sauce - Top Nightshade Free Pasta Sauce Recipes - Tayler Silfverduk DTR - #nightshadefree nightshade free #nightshadefreerecipes nightshade free recipes #nightshadefreerecipe #celiacdietitian #celiaclifestyle #celiacfriendly #AIP #nightshadefeepastasauces nightshade free pasta sauce recipes

My Cashew Pumpkin Nightshade Free Pasta Sauce is out of this world.

It’s creamy, cheesy, full of flavor, and delicious. Not only that but it couldn’t be easier to make.

Excluding passive time (the time you’ll spend waiting for the cashews to soak), this recipe takes less than 10 minutes to make. You can’t beat that.

Not to mention that on top of being nightshade free, it’s also vegan and gluten-free.


Nomato Nightshade Free Pasta Sauce

A nightshade free faux tomato sauce developed by Nightshade Intolerant Michelle Hoover. It’s able to be used as pizza and pasta sauce. It’s absolutely delicious and is well worth a try!


Avocado Pasta Sauce

You totally don’t have to make this using a vitamix, any blender should suffice (I used my ninja). Avocado dressing though? Who wouldn’t want their pasta covered in filling and delicious healthy fats?

Also, no, avocado aren’t considered to be nightshades.


Easy Cauliflower Alfredo Sauce

Thought the whole cauliflower everything craze was over? You thought wrong and thank goodness for that because this cauliflower alfredo sauce is delicious. Note that to make this recipe nightshade free you need to omit the crushed red pepper flakes.


What recipe would you try first?