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Not a fan of regular sushi? You (and your kids) are going to love this take on marshmallow crisped rice treats! These colorful and fun gluten free candy sushi will impress everyone!

My husband is a saint. Not only is he a middle school teacher, but he also hosts an after school anime club for 7th and 8th graders. In his free time. After already teaching all day. He’s totally my hero. I jump in as his sidekick and weekly buy and/or prepare snacks for the kids. I started making these gluten free candy sushi years ago and they have become a “must have” with this students every year! Whenever these ingredients pop up, it’s a sure sign to the end of the school year!

The recipe isn’t all that difficult, really. It consists of three things: a “rice ball,” candy fish, and fruit rolls for the “nori.” The base for the “rice ball” for the gluten free candy sushi is your basic marshmallow crisped rice treats. I will share the one I used, that was on the packaging. However, you can use whatever recipe that you want. Now as a reminder, regular Kellogg’s Rice Krispies are NOT gluten free. Why? Because they contain barley malt. However the following brands make crisped rice cereal that does NOT malt.

Gluten Free Crisped Rice Cereals

* Nature’s Path Organic Crispy Rice Cereal (certified GF by GFCO)
* Erewhon Crispy Brown Rice Cereal (certified through GFCO) (also make chocolate)
* One Degree Organic Foods Sprouted Brown Rice Crisps (certified through NSF)
* Barbara’s Organic Brown Rice Crisps (tested to be under 20 PPM, not certified)
* Malt-O-Meal Crispy Rice (no outside certification, Malt-O-Meal / Post GF product listing)
* Aldi Millville Crispy Rice (no outside certification, verified through company)

So a few tips on making the “rice ball” portion of your gluten free candy sushi. First, melt your butter and marshmallows on low. You want to achieve a creamy marshmallow “fluff” that will evenly coat your cereal. After stirring in the cereal, I suggest waiting approx 4-5 minutes to form your “rice balls.” Why? Well, one IT’s HOT! But secondly, you need to let some of the marshmallow firm up for the “rice balls” to hold their shape. Trust me, I know from (failed) experience. Also, I used two sandwich bags, over my hands, to form the “rice balls.” Keeps my hands from getting all gross and sticky.

One Fish, Two Fish, Red Fish…..

So, let’s talk fish. Candy fish, that is. I used Swedish Fish, because that is what I know to be gluten free. It is listed on the Celiac Disease Foundation General Candy List as being gluten free as well. However Swedish Fish come in only one color red. So you may be wondering, where did those orange fish come from on my gluten free candy sushi?!?!

Kroger. I bought them at Kroger. The ingredient list contains no ingredients that include gluten. It lists “natural & artificial flavor,” however as Tricia Thompson states in her article about flavoring extracts, the manufacturer would have to list if it is made from wheat, rye or barley on the label. Wholesome! makes organic “DelishFish,” which are certified by GFCO. They’d be another great option for these gluten free candy sushi. Finally, I bought the Welch’s Berry Fruit Rolls, which specifically state gluten free on the box. Plus, the dark purple makes it a closer color match to actual nori!

This is How We “Roll”

Next, you simply place a fish on top of your formed gluten free candy sushi rice ball, wrap a strip of fruit roll around it, and immediately impress everyone you know. I find it works best to start with the fruit roll at the underside of the “rice ball,” pull it over the top and reconnect it on the bottom. These would be great for an underwater theme party, of a fun kid dessert to go with any Asian meal. (For sure, they’d go great with a lunch of onigiri!) Of course, they become the perfect sweet treat when watching your favorite Studio Ghibli film. If you haven’t seen Ponyo, it’s a must. You’ll never be able to say the word ham again without laughing!

Looking for other great marshmallow based treats? Your kids will love these colorful Tropicos Cereal Bars I made! Love chocolate? Make these Coco Loco Krispies from my friend Cindy at VegetarianMamma!  Maybe these Gluten Free Chocolate Dipped Crispy Rice Treat Ice Cream Sandwiches from my friend Amanda at My Gluten Free Miami are more your style? Of course, if you’re really brave, you can try making your own homemade marshmallows, like these from Christina Lane at Dessert for Two. Looking to avoid gelatin all together? Then try this spread that my friend Michelle made for her S’mores Sandwich Cookies!

Gluten Free Candy Sushi
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  • 4 tbsp butter
  • 1 10 oz pkg mini marshmallows
  • 6 oz (7 cups) Gluten Free Crisped Rice Cereal
  • 24 candy fish
  • 1 box Welch's Berry Fruit Rolls


  1. Melt butter in large saucepan over low heat, and add marshmallows. Continue to melt over low heat until it becomes a creamy mixture.
  2. Add in cereal and stir well to coat all of the cereal. Allow to cool 4-5 minutes before attempting to form rice balls.
  3. I use two sandwich bags as "gloves" to handle the marshmallow crisped rice "dough" to form into egg-shaped portions. You should be able to make 23-24 rice balls. Place on a platter. If you have a deviled egg tray, it is PERFECT for this treat.
  4. Once all of the rice balls are formed, top each one with a candy fish and a strip of fruit roll. You should be able to use one fruit roll to complete 3-4 gluten free candy sushi. I find it best to start wrapping the candy sushi rice ball from the underside, pull it over the candy fish, and then connect it to the bit of fruit roll on the bottom.

** This page contains Amazon affiliate links.**

The post Gluten Free Candy Sushi – Fun and Fruity! appeared first on MI Gluten Free Gal.

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MI Gluten Free Gal by Margaret Clegg - 2w ago

Missing lasagna but don’t want to mess with noodles? This gluten free Mexican Lasagna made with gluten free Maseca corn masa flour will leave you saying “Delicioso!”

So the other day I put a teaser on my Instagram page. I posted this picture and asked “What do you think I’m making?” There were lots of great guesses – tamales, arepas, empanadas, and more. One even suggested pupusas, which I already have a recipe for on my site. In spite of all the great guesses, gluten free Mexican Lasagna is the real answer.

Confession. The recipe for this gluten free Mexican Lasagna really belongs to the folks at Maseca. I’ve been using gluten free Maseca corn masa flour for years now. I first made this dish years ago when I was recipe testing with this flour. As I explained in a previous post, gluten free Maseca was previously certified through GFCO. While they no longer pay for the additional certification, their safe manufacturing processes have remained the same, and they test their products for gluten regularly.

Unlike other gluten free Mexican Lasagna recipes, this “casserole” does not start with pre-made tortillas. I never seem to get those recipes to turn out right. No, this gluten free Mexican Lasagna made with Maseca gluten free corn masa flour begins with a dough. To that you add spices, some salsa, and just a touch of bouillon. For gluten free bouillon, I use only HerbOx or Massel products. Most other brands either contain wheat, or will not guarantee their product to be gluten free, even if it does’t contain wheat as an ingredient.

In true “me” style, I adjusted this gluten free Mexican Lasagna recipe from the original. You know me, culinary rule breaker. This original recipe contained no vegetables except for onions. Ludicrous, I tell ya. Much like my gluten free no boil baked ziti recipe, I boosted the nutritional profile by adding cooked spinach. Plus, it adds a great variety of color! Now, cooking the spinach first is “Muy importante.” Spinach contains a lot of water that will make your lasagna soupy, if you don’t cook it first. No bueno, mi amiga.

The other tweek I made is more cottage cheese than the original gluten free Mexican Lasagna recipe suggested. Because let’s be honest, isn’t MORE cheese always the answer. Now, if you can find Requesón, that is a more traditional Mexican cheese that is similar to cottage cheese. You could also possibly try cotija cheese if you want to use a more “authentic” Latin American cheese. Either way, if you love cheese, this is definitely a dish for you! (Note – I ALWAYS use Daisy cottage cheese, as it is the only brand I trust for my Celiac Disease diet.)

You can serve this dish with just about any side that you like. A nice tossed salad pairs nicely with it. One could also serve green beans, street corn, or sauteed peppers. Of course, guacamole and chips are ALWAYS a delicious option. If you really want to cheese it up, you can serve it alongside this Cheesy Bean Dip from My Gluten-Free Kitchen. Of course, no meal is complete without dessert. Therefore, I suggest making this NO BAKE  gluten free Mexican dessert torte from My Gluten Free Miami as well!  So impress your family with your Latin American culinary skills and make this gluten free Mexican Lasagna tonight!

Serves 6 pieces

Gluten Free Mexican Lasagna
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    For the Meat Sauce
  • 1/2 onion, chopped (+ a touch of oil for sauteeing)
  • 1/2 tbsp chopped garlic
  • 1/2 lb beef
  • 7 oz spaghetti sauce
  • 3 oz salsa
  • For the Dough
  • 1 c. gluten free Maseca corn masa flour
  • 1/2 tbsp onion powder
  • 1/2 tbsp garlic powder
  • 1 tsp dried parsley
  • 1 tsp (or cube) Herb Ox bouillon
  • 1/2 c water, warm (plus additional if needed)
  • 1 tbsp Pace salsa
  • For the Filling
  • 1 16 oz container Daisy Cottage cheese (2 cups)
  • 9 oz bag of spinach, sauteed to remove water, lightly salted
  • 2 oz shredded mozzarella cheese


  1. Preheat oven to 350 degrees F.
  2. Chop onion and saute over low-medium heat. I let mine cook for quite a while on the (3) setting on my stove, to caramelize them more than just saute.
  3. When that is done cooking, then add the garlic and ground beef. When the ground beef is thoroughly cooked, remove all ingredients from pan and transfer to a bowl. Add spaghetti and salsa, and allow to set.
  4. While the pan is still hot, saute the spinach until it is all wilted and the water has cooked off. Lightly salt it and transfer it to a bowl for later.
  5. Meanwhile, make dough. In a medium bowl, combine all ingredients. I used 3/4 cup of water when i made this, and it was too much. So I suggest using 1/2 cup, and then adding 1 tablespoon more at a time if it seems to dry. You want it to me a firm dough, but not crumbly.
  6. Divide the dough in half. Press out the first ball of dough into a GREASED 9x9 pan. To help achieve a uniform size for the second layer of dough, I put a layer of saran wrap on top of the first pressed out layer, use a rolling pin to form the second layer, and then lift our the second layer to be used later.
  7. Finally, time to build the Mexican Lasagna. With the first layer of dough in the bottom of your 9 x 9 pan, top it with half of your meat sauce, then one cup of cottage cheese, then half the spinach. Next, place the second layer of dough, and repeat with beef sauce, then cottage cheese, then spinach.
  8. Finally, top whole Mexican Lasagna with mozzarella cheese. Try to make sure the lasagna is completely covered in shredded cheese, even to the corners.
  9. Bake the Mexican Lasagna at 350 degrees for 40-45 minutes.


Recipe originally from Maseca website. Adjustments made, halved the recipe and baked in a 9x9 versus a 9x13. Added spinach Doubled the cottage cheese

The post Gluten Free Mexican Lasagna appeared first on MI Gluten Free Gal.

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Eating out often poses a challenge when living with Celiac Disease. Now imagine being in college, relying on others to cook every meal for you, safely. Due to this, campus dining remains an important deciding factor in choosing a college when living with a food allergy or intolerance. With their recent addition to the FARE College Food Allergy Program, eating gluten free at Michigan State University has become even easier.

I recently toured Michigan State University with their resident dietitian, Gina Keilen. Prior to her joining the staff, MSU lagged behind in being food allergy conscious. About the same time Gina was hired, executive chef Bryan Latz also joined the staff. They, along with the corporate chef Kurt Kwiatkowski, revamped the menu campus-wide. Now the 45,000 meals daily served on campus are prepared with food allergies and intolerances in mind. They create menus focused on using as few allergens as possible.

Not only is it safe to eat gluten free at Michigan State University, those with additional allergens and preferences are accommodated as well. In addition to labeling for the Top 8 allergens, meal menus also note if dishes contain coconut, sesame, beef, pork, and alcohol. MSU takes the health of the students and staff very seriously. In addition, MSU recently became home to the Facility for Rare Isotope Beams, a.k.a the FRIB. As only the second such facility in the world, the dining staff realized they feed not just students, but researchers from across the world. Michigan State University seeks to feed all, regardless of food allergy, disability or religious preference.

Statistics on eating with Celiac Disease and/or Food Allergy On Campus

This forethought is necessary. In 2016, only two years ago, Beyond Celiac reported that most students feel that can’t eat safely on campus. Beyond Celiac stated that forty-two percent of college students surveyed stated they felt college personnel were not knowledgeable about gluten free needs. In addition, thirty percent of students reported missing class at least once in their college career due to accidental gluten ingestion. Finally, Beyond Celiac states that sixty percent of students said they would not recommend the university they attended. Therefore, colleges need to make dietary restrictions a priority.

Keeping gluten free dining at Michigan State University starts with the head chefs, but doesn’t stop there. ALL kitchen staff undergo training through AllerTrain, which has been easier to accomplish since joining the FARE program. This certification requires renewal every five years. As all menus are based with food allergies and intolerances in mind, staff know that recipes must be followed to the T. This insures that any dish, regardless of which dining hall you’re in, keeps it free of gluten or allergens as specified on the Eat At State website.

Gina stated many staff deal with Celiac Disease or food allergies and intolerances in their own life. This is personal. They know first hand the anxiety that comes with trusting others to cook your food. To rely on someone else with your health. Therefore, they gladly wash their hands, change their gloves, and do whatever they can to help accommodate your health needs. So please don’t be embarrassed to ask. Please tell staff what you need. Gina Keilen, the head dietitian reports the failure of students to disclose their needs it the biggest hindrance in helping students safe.

In fact, tell Gina regularly meets with students with food restrictions. During a student’s orientation, she will set up a time answer any and all questions about dining gluten free at Michigan State University. She regularly checks in on students throughout the year, and holds small forums to meet with fellow students with dietary issues. She even helps students work with housing services to try to pair them with students living through the same dietary struggles. During my visit, Gina was even approached by someone newly diagnosed with Celiac Disease AND additional allergens. Gina didn’t miss a beat and immediately reviewed with her the food options she has and the services available to her.

Let’s Eat! What to order gluten free at Michigan State University

So enough back story. What CAN you eat if you’re dining gluten free at Michigan State University? For starters, sushi. Yes, sushi, complete with gluten tamari. MSU made with switch from regular soy sauce to tamari when they realized how much more accessible it would be to those with Celiac Disease. Also, all soups on campus are made with bases that are gluten, soy and dairy free. (This does not guarantee the final recipe is free of all those ingredients.) Need things nut free? Holden Hall and Holmes Hall have kitchens that use NO peanuts, tree nuts or coconut in any of their dishes.

My favorite hall to dine gluten free at Michigan State University is Brody Hall. The amount of options practically boggles the mind. Up until recently, Brody Hall remained the largest non-military dining hall in the United States. (Recent renovations at University of Michigan, also in the FARE program, edged them out for that title.) Brody Hall has multiple themed stations from which you can order some of your favorites. Ciao has gluten free pizza made from fresh toppings, and Brimstone has gluten free buns for hamburgers. In addition, it has the biggest and most amazing salad bar I’ve ever seen.

Brody Hall also has a completely vegetarian station, called VegOut. In addition, Monday through Friday, a completely Kosher food station serves locally prepared kosher cuisine. Cayenne’s offers Latin American foods, including corn tortillas. Boiling Point offers gluten free pasta, and Homestyle offers baked chicken and potatoes. Can’t tolerate dairy? Brody Hall offers the largest soy and almond milk dispenses I’ve ever seen. In addition, Michigan State University stocks dairy free shredded cheese for pizzas and salads and sandwiches. Living with multiple food allergies?  You can collaborate with Gina and the Chefs to coordinate an individualized program for you. This often involves calling 30 minutes prior to arriving to the dining hall, and the team will prepare a meal specifically for you. They will also bring it to you when you arrive in the dining hall.

Other Dining Halls at Michigan State University

There are many more dining halls on campus where you can safely eat gluten free at Michigan State University. Case Hall is the more recently renovated hall and has ample seating. There (as in all other halls) you will find a small fridge stocked with specialty gluten free items, such as Udi’s bread and buns and cookies. Some students with food restrictions prefer to eat at Holden Hall. This older and smaller dining hall follows all the same protocols. However, it gets less foot traffic, and allows diners to ask more questions. The gallery at Snyder Phillips, aesthetically, is my favorite open dining hall. Just use the filters at the Eat At State website to help you find what’s safe to eat anywhere on camp.

Photo Courtesy of Michigan State University Staff

Wanting to cook for yourself? Visit Sparty’s Market at 1855 Place on Harrison Road. This small grocery stores has some of the most amazing options for gluten free at Michigan State University. Find Udi’s bread and buns for making sandwiches at home. They stock a large selection of Bob’s Red Mill products, as well as 1-2-3 Gluten Free baking mixes. Plus, Sparty’s Place immediately won over my heart by stocking Michigan-made Ethel’s Baking Company decadent desserts.

A quick note about desserts. While the dining halls serve Hudsonville hard scooped ice cream and soft serve, every stop at MSU needs to include the MSU Dairy Store. Did you know you can actually watch them make ice cream from the observation deck in Anthony Hall? Staff there is FANTASTIC about pulling out fresh tubs of ice cream to prevent cross contact with other flavors. I’ve visited numerous times and never has an employee balked at generously meeting my needs in this way. This is why I list them as one of the great places to get ice cream in Michigan!

Intentional Dining for the Community

All these precautions for gluten free dining at Michigan State University is not for students alone. MSU is easily the largest employer in East Lansing, Michigan. Therefore, they see themselves as a meeting place for community. So take a bike ride along the Red Cedar River and stop in for lunch. Take in a midday basketball game and stop in for dinner. Stop in for Sunday Supper after church or meet up with your card club for brunch. Send your son or daughter for one of the many academic and sports camps offered here.

Have you or a child been to Michigan State University? Are you considering them as a potential location for their future college career? Please feel free to call or email staff to ask them any questions you have. A big thank you to Gina Keilen and Bryan Latz and the rest of the chef staff for generously giving of their time and resources so I could share first hand about what it’s like eating gluten free at Michigan State University. 

** I was given passes for a free meal for myself and my spouse. No other form of compensation was given regarding this write-up, and all thoughts and opinions are my own. Born and raised in Lansing, I love MSU and the amazing opportunities it affords to its students. Go Green, Go White.**

The post Dining Gluten Free at Michigan State University appeared first on MI Gluten Free Gal.

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When it comes to Celiac Disease, misconceptions abound. We live in a time with uninformed doctors and ill-advised celebrities who will tell you anything. Many days it feels like society is clueless. I asked my fellow gluten-free friends what Celiac Disease truths they wish everyone knew. Today, I share their responses, as well as some of my own pet peeves.

1. A little bit of gluten can hurt a lot.

I recently asked my followers on my Facebook page, “what is one thing you wish people knew about Celiac Disease?” Immediately, my friend Tracy replied, “A little bit of gluten isn’t ok.” Did you know it takes as little as 1/64 of a teaspoon of gluten to cause intestinal damage? Some may feel that this should be cause for us to never leave the house. However, precautions to eliminate cross-contact can be taken and we should never allow this disease to rob us of our life!

2. You cannot outgrow Celiac Disease.

I talk to newly diagnosed patients all the time. As the chairperson of our local support group, our local gastroenterologist even directs his patients to call me. Once a patient stated he heard from someone else that after a while he can eat gluten again. ABSOLUTELY NOT. Celiac Disease is a lifelong disease. There is currently no cure, and no FDA approved pill you can take to allow you to eat gluten again. While your villi may return, and your antibody levels may return to normal, the gluten free diet is not a cure. You still have Celiac Disease.

3. A gluten free diet is not a weight loss diet.

I think of all the Celiac Disease truths, this one grinds our gears the most. We do not follow this diet to lose weight. Quite the contrary, people newly diagnosed with Celiac Disease tend to gain weight. Often they find themselves with elevated cholesterol levels as well. Gluten free foods are not fortified with vitamins and often contain more sugar and fat than their counterparts.

4. Pregnancy will not “cure” your Celiac Disease.

You may think of all the Celiac Disease truths, this would be obvious. You may be asking “how is this even a thing?” Truth be told, I had one person tell me her pregnancy cured her Celiac Disease. Simply not true. While evidence DOES exist that pregnancy can ameliorate symptoms in those with autoimmune diseases, it cannot CURE any of them. Click here to read more on this phenomenon.

5. Celiac Disease is not a figment of our imagination.

Of all the Celiac Disease truths, this is one medical personnel to need to learn the most. Many doctors dismiss patients pre-diagnosis as simply having anxiety disorder and a nervous stomach. I have heard too many tales of patients dismissed and given anti-depressants instead of adequate medical care. While it remains true that the malabsorption can lead to anxiety and depression symptoms, the underlying cause is still our autoimmune disease.

6. We hate asking questions about food prep as much as you hate hearing them.

To our dear friends in restaurant industry, we get that we ask a lot of questions. However, we hate having to quiz you about how our food is prepared just as much as you hate hearing it. Please know we did not choose this to be trendy or difficult. Also, please feel free to ask US questions. You can ask me what my symptoms are anytime. I will gladly help educate you on Celiac Disease truths, so that in turn you may train a fellow co-worker or learn the symptoms that may save a friend or family member!

7. Celiac Disease affects our entire bodies, and may take us days to recover.

Did you know that gluten ingestion elicits over 300 different symptoms in those with Celiac Disease? My symptoms may not be your symptoms. For me, accidental ingestion makes me EXHAUSTED. Among the Celiac Disease truths I share today, please know that we all react differently. Some may feel better after a day after accidentally eating gluten. Some may take a week or even two before they feel “back to normal.” Be gracious, and trust us when we ask you to not swap serving spoons at dinner!

8. We don’t want your pity. We want your support.

My friend Sarah D. brilliantly pointed out this truth. Yes, living with Celiac Disease can be hard sometime. But for the most part, life can be pretty fantastic. We can walk and dance and talk and joke. We simply can’t eat gluten. We don’t need your pity or sympathy. We need your encouragement and your support and your understanding. Every once in a while, we need you to be a voice for us, when we can’t speak up or are tired of doing so.

9. Bullying is real, and we’re tired of being a punchline.

I previously wrote about food allergy bullying on my site. When I asked on Facebook what Celiac Disease truths we wished others would know, a man shared my post. He admitted that he used to joke about gluten-free dieters. That is, until his mom was diagnosed with Celiac Disease. Then he saw just how violently sick it made her. Folks, we need to remember to be kind. We often don’t know what another has walked through until we experience ourselves. Please show compassion versus callousness.

10. It really “burns” us when you insist you can “cook” the gluten out of something.

Among all the Celiac Disease truths I’m presenting here, I need everyone to understand this one. The number of times I’ve heard restaurants say “Our pizza oven is hot enough to burn the gluten off” is more than I can remember. Gluten is a protein found in wheat, rye and barley. It is not a bacteria that can be “killed.” So please, make sure there is a barrier between my food, and any surface that previously had wheat or malt on it. Because trust me, my body will know.

11. Gluten free food can taste amazingly delicious.

I usually take jokes about Celiac Disease in stride. I try to let many things roll off my back. However, what unnerves me most are people who automatically think anything gluten free tastes bad. Our community may be partially to blame for this, as we can be vocal about our likes and dislikes. However, I know gluten free cooks and bakers that create AMAZING things. There are so many more things we CAN eat than we can’t eat. For example, this naturally gluten free quiche pictured above.

12. Celiac Disease is not a food allergy.

Again, when I asked my Facebook page community what Celiac Disease truths they wanted others to learn, this was towards the top of the list. While some may use the word “allergy” when dining out, please know Celiac Disease is NOT a food allergy. The trigger different reactions in the body, and diagnosed very differently. (Read my post on how to get tested for Celiac Disease accurately for more info.) Food allergies can be instantaneously life-threatening, and require immediate medical intervention. Therefore, let’s make sure to reserve the seriousness of this word for those who desperately need it.

13. I am not an overprotective parent.

While Celiac Disease may not cause anaphylaxis, it still requires serious attention. So chill when your fellow mom asks a gazillion questions prior to a playdate. We know all the places gluten likes to hide in foods. It’s not that we think you’re incompetent or uncaring. We just know how vigilant we have to be in our own homes. This escalates a hundred-fold when we start talking about making sure our kid is accommodated in school. Really, we’re not trying to be difficult. We simply want to take care of our kid as you would want to take care of yours.

14. Do not exclude us from social events because of our disease.

Often, when it comes to these Celiac Disease truths, we excel at advocating for others. Especially our kids. But if we’re really honest, being excluded from events and friend gatherings as adults stings just as much. Even if you’re going out to eat someplace,  please invite us anyway. We care more about our friendship and community than food. Or at least we’re trying to.

15. Regular sourdough bread is not safe for those with Celiac Disease.

This, of all the Celiac Disease truths, really drives me nuts. Sourdough made with wheat flour is NOT safe for those with Celiac Disease. I fail to know where this idea even started. Maybe people confuse distillation with fermentation? Sourdough, made from regular bread, still contains all the gluten particles with which it started. So please stop trying to feed it to us. If you have Celiac Disease, please stop passing this falsehood on to others. Our health depends on it!

So a big thank you to my Facebook friends, followers and fans, who shared their hearts on my Facebook page. Without your voice, this list of Celiac Disease truths may never have been heard. A big round of applause for those who advocate for truth about this disease and diet every day. It takes a village, that’s for sure.

The post 15 Celiac Disease Truths We Wish You Knew appeared first on MI Gluten Free Gal.

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As the school year wraps up, thoughts turn to end-of-year teacher appreciation gifts. Especially if your child has a food allergy or Celiac Disease, you want to thank them for taking special care of your kiddo! Throw together this Allergen Free Teacher Gift Basket, complete with homemade muffin mix. It will warm them heart and soul! This post sponsored by SunButter.

As the wife of a teacher, I look forward to the end of the school year. One, because I get a break from lunch packing duty! But most of all, I love to see the few gifts that always make their way home. Most are simple, like gift cards for coffee or a bit of candy. The hand crafted notes stating how my husband has impacted his students’ life are always a keeper. When I surveyed my teacher friends, they reported loving these same things. However, one said that baked goods ranked low on their list of favorites, partly due to food allergies. This Allergen Free Teacher Gift Basket with a Muffin in a Jar focus can give the comfort of baked goods, but allow control of safe ingredients!

Here’s what I included in my Allergen Free Teacher Gift Basket
  • SunButter On the Go container, which holds 5 small cups of SunButter
  • a bag of allergy free chocolate chip
  • a mason jar filled with homemade muffin mix
  • a whisk, optional (I scored this one for only $1!)
  • a $5 gift card for coffee
  • a plain coffee mug
  • a single serve cup of applesauce
  • a bag of sunflower seeds
  • some bananas and an apple
  • and a homemade thank you card

As I mentioned previously on my blog, my husband’s school forbids peanuts and tree nuts in all classrooms. This is one of many reasons I rely so much on SunButter.  I can put it in my husband’s lunch and know that he can keep all of his students with food allergies safe. (That AND it tastes amazing!) And not just nut allergies. SunButter is free from the 8 most common allergens, including eggs, dairy, wheat, soy, peanuts, tree nuts, fish and shellfish. That makes it the perfect addition to this Allergen Free Teacher Gift Basket! Besides, if your kiddo’s teacher has done a superb job of keeping your kiddo safe, wouldn’t you want to add the ingredients you love and use the most?!

Want to know my favorite baking joke?  “Whaddya doin”?


I think teachers have an affinity for bad jokes. You know, those jokes your dad told as a kid, but you find endearing now as an adult? Everyone and their second cousin creates “muffin in a mug” recipes. However, mason jars are so much more practical. Let’s face it, teachers on tight budgets look for items that can serve multiple purposes. That’s why in this Allergen Free Teacher Gift Basket I chose to add a mason jar full of homemade gluten free muffin mix. Thrifty teachers will repurpose that mason jar in a million different ways!

I tried to save you time by finding a pre-made gluten free muffin mix at a store. Couldn’t find one. However, I searched my handy-dandy Betty Crocker cookbook and found making your own is EASY PEASY! Just four simple dry ingredients function as the base for any muffin you want to make. Actually, this method is safer when creating the Muffin in a Jar recipes for your Allergen Free Teacher Gift Basket. This is because some mixes contain milk powder or soy flour. I used Bob’s 1-to-1 baking flour as a base, so I highly suggest testing these recipes out for yourself if you use a different flour blend. That, and they taste delicious!

I came up with two muffin in a jar recipes for the Allergen Free Teacher Gift Box. The first recipe involves apples, which is the signature symbol of any teacher. Actually, both recipes include applesauce as a binder, which makes a good replacement for eggs. That’s right, both of these desserts are EGG-FREE! They can easily be made dairy-free as well, which is great if your kiddo’s favorite teacher has a dairy allergy or follows a vegan diet. Now, both of these muffin in a jar recipes make a muffin that fills the whole pint mason jar when microwaved. That’s probably more like two servings instead of one. However, since it’s made in a mason jar, you can simply put the lid on it! Great for teachers as they are always being whisked away to do something else, and saving things for later!

For the Apple Cinnamon Muffin in a Jar, simply add 1/2 c of the muffin mix, combine with 3 tbsp milk, 3 tbsp applesauce and half of an apple, finally chopped. Now depending on the gluten-free flour you use, you made need to add a bit more milk. Just know that you want the mix to be somewhat runny. I mixed the batter separately in a bowl and poured it into the jar. Microwave it for 90 seconds. Allow it to set another 30 seconds, cause that things hot! Meanwhile, mix up this caramel sauce I discovered from the Homemade Twix Bar recipe from Allergylicious. Whip that individual cup of SunButter (4 tbsp) with one tbsp butter (dairy-free if needed) and 2 tbsp of maple syrup. This turns this muffin from breakfast to dessert in a snap!

My second recipe is for a SunButter + Chocolate Chip Muffin in a Jar. While this is definitely a “Treat Yo Self” kind of food, did you know that SunButter is high in protein? Just two tablespoons contain more protein than an ounce of lunchmeat or an ounce of cheese? It also contains less fat than other nut butters, and serves 20% of your daily value of B6 vitamins! Just take a look at this SunButter nutrition chart to see how much healthier SunButter is to alternative. All that AND allergen free!

But back to this dessert. Because most teachers agree chocolate is ALWAYS an appropriate end of year gift. Because we’re adding SunButter, which is thick and contains fat, this mason jar dessert will not fluff like the Apple Cinnamon one. However, it still tastes amazing! This time we’re adding 3 tbsp applesauce, 2-3 tablespoons of SunButter, and 5 tbsp of milk. Oh yeah, and don’t forget those chocolate chips! (I used 1 oz of Enjoy Life chips.)  Microwave on high for 90 seconds, and then allow it to set again for 30 seconds. And then enjoy warm, because there’s nothing like warm, melty chocolate!

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

So there you have it! An Allergen Free Teacher Gift Basket that has a touch of homemade love. Feel free to swap out the “extras” in the basket. Drop the fruit and add gum or a fun hand towel. Or maybe include some pencils and a notepad. Don’t forget to include that homemade card, and jot down the muffin in a jar recipes inside it for your teacher to follow. No matter what you choose to include, please try to make sure the gift meets your teacher’s health needs. All year they work to keep your kiddo safe. Help them start the summer knowing you care about them as well.

Muffin in a Jar Recipes for your Allergen Free Teacher Gift Basket
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    For the muffin mix base
  • 1 c glutenn free flour blend
  • 2 tbsp brown sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
  • For the Apple Cinnamon Muffin in a Jar
  • 1/2 c gluten free muffin mix base
  • 3 tbsp applesauce
  • 3 tbsp milk
  • 3 tbsp VERY finely chopped apple (about 1/2 an apple)
  • For Allergylicious' Caramel Sauce
  • 4 tbsp SunButter
  • 2 tbsp maple syrup
  • 1 tbsp butter
  • pinch of salt
  • For the SunButter + Chocolate Chip muffin in a Jar
  • 1/2 c gluten free muffin mix base
  • 3 tbsp SunButter
  • 3 tbsp applesauce
  • 5 tbsp milk
  • 1 oz chocolate chips (An Enjoy Life Snack Pack woks great for this!0

Want to find other creative ways to use mason jars? This Cupcake to Go is one of my FAVORITE recipes. Perfect for when you need to make one a single serving cupcake so your gluten-free kiddo isn’t left out at parties.  If you’re looking for a hot breakfast idea, these French Toast mason jars are delicious! Looking for ways to repurpose that mason jar? Follow I’m a Celiac’s formula for a mason jar salad. My pal Michelle at My Gluten-Free Kitchen has an awesome Salad in a Jar recipe on her site from VegetarianMamma that includes chickpeas and edamame. Yum!

**This post is sponsored by SunButter. All thoughts and opinions are my own. I love their mission and their products and use them ALL the time! Like in this dairy-free banana ice cream, these chocolate donuts, and these brownies!**

The post Muffin in a Jar Allergen Free Teacher Gift Basket appeared first on MI Gluten Free Gal.

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Imagine you have not one, but multiple allergies. Finding a birthday cake, cupcake, or any other baked good would seem almost magical. Lucky for you, a baker exists that caters to the Top 8 allergies, as well as gluten-free. What on earth is this culinary unicorn. The Allergy Table, in Rochester Hills, Michigan waits your baking wish!

Photo Credit – DeAndrea Dean Photography

As I write this, we find ourselves midway through Food Allergy Awareness Week. People and organizations around the country devote themselves to bringing awareness to the 15 million people in the U.S. living with a life threatening food allergy. Here in the United States, manufacturers label their products for the Top 8 allergens . They are wheat, eggs, dairy, peanuts, tree nuts, fish, shellfish and soy. (See how we stack up to other countries in this infographic.) The Allergy table is a gluten-free bakery that accommodates ALL of these allergens, as well as sesame and coconut,

I learned about The Allergy Table from my good friend Jen Burch. Jen lives with Eosinophilic Esophagitis (EOE), which is a “chronic, allergic inflammatory disease of the esophagus.” Many times people with EOE have multiple food restrictions, and Jen trusts The Allergy Table for her dietary needs. (Jen is also the owner of Blue Bear Aware, that has “fun and stylish allergy awareness apparel!) While The Allergy Table does not have a storefront, you can often find them at farmer’s markets in the Rochester area, along with their gluten-free and allergen-free donut kids, and baked goods. During Lent, she is one of many Michigan Gluten Free Paczki bakers.  Read more about The Allergy Table in this interview with owner, Jen Plumer.

1. ​What​ inspired you to become a ​b​aker​?​ Why the focus on gluten-free?

The idea for a gluten-free, allergen friendly bakery was born from my desire to create traditional baked goods for my son Aiden. He lives with over 20 food allergies, including wheat. Aiden also abstains from gluten, including barley and rye. He is very restricted in the things he can eat. His food allergies often limit his participation in social events.The focus was, is, and will remain gluten free for a few different reasons. First, because this is a home bakery, my son Aiden cannot be exposed to traditional flour.

Second, as the business has grown, I discovered many new customers came to us because they were looking for gluten free baked goods. They wanted delicious treats that had a light texture, which can be hard to find. The Allergy Table baked goods have become a staple for many of our repeat customers who tell us how pleased they. They are overjoyed finding a bakery that offers everything they were looking for in a gluten free product.

2. Are there other highlights of your products? Dairy-free, egg-free, nut-free etc?

The biggest highlight of our products is that our baked goods taste good. When people have dietary restrictions, they appreciate having a trusted resource for traditional favorites throughout the year. Each of our baked goods are free of the top 8 allergens which includes: Wheat, Gluten, Dairy, Egg, Peanut, Tree-nut, *Soy, Fish and Shellfish. We are also free of sesame as well. The only ingredient we vary on in our baked goods is soy lecithin (oil). However, if one of our customers has a soy allergy we provide a substitute. Through custom ordering, we can accommodate people with other allergens outside of the “Top 8.” Every product we use has been carefully researched and selected for purity and quality to ensure the highest level of safety for our customers.

Photo Credit – DeAndrea Dean Photography 3. What steps do you take to ensure that your products are truly gluten-free?

We verify ingredients at the source. We carefully research products before baking. That research usually involves a call direct to the producer to ensure that there is no risk of cross contamination. In addition, we constantly monitor our ingredient producers regularly, ensuring that changes have not been made that can be harmful to our customers.

4. Can you share a story of a customer who’s been greatly impacted by your business?

I feel blessed with the privilege to impacted concerned mothers more than anyone else. I know the struggle that “allergy moms” face with their children. Its no surprise when a fellow “Allergy Mom” hugs me with tears in her eyes, thanking me for creating The Allergy Table bakery. As a former school teacher and an allergy mom myself , I understand the struggle moms face better than just about anyone. I love hearing stories about a child who enjoyed their first “safe” birthday cake or cupcake. I adore hearing from adults who have been missing out on bagels & cookies because of food restrictions, and now they can enjoy them like they once did. It justifies all that The Allergy Table does as an allergen friendly bakery, and encourages us to do more.

Photo Credit – DeAndrea Dean Photography 5. What would you like consumers to know about your products and your business?

I founded The Allergy Table with my son Aiden as the inspiration. The business was born from the desire to create a safe cider mill style donut that was gluten free, egg free, nut free. I felt determined to create a safe donut for him so he wouldn’t be excluded during a school field trip. Once I discovered that I could make a safe AND delicious donut, I decided to start experimenting with other traditional baked goods. Now I bake breads, bagels, cupcakes, cookies and more!

The Allergy Table is a home-based bakery in Rochester Hills, MI. We do not have a store front at this time, but this may change in the future. Currently you can get our products at the Downtown Rochester Farmers Market. Join us every Saturday (8am – 1pm) May 5th, 2018 to October 27th, 2018.

The Allergy Table
Rochester Hills, Michigan
Hours Vary, Please Call To Schedule a Pickup Time
Place orders via Orders@theallergytable.com
(586) 873-0871

Website | Facebook | Twitter | Instagram

The Allergy Table is one of many great, dedicated gluten-free bakeries across the state of Michigan.  Click this link to see a comprehensive list of all the gluten-free bakeries in Michigan, complete with interactive map! Follow me on FacebookTwitter, and  Instagram to see the places I visit!

The post The Allergy Table – Top 8 Free Baked Goods appeared first on MI Gluten Free Gal.

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When it come to Celiac Disease, many sources of information exist. Unfortunately, misinformation also runs rampant. Therefore, I’m sharing five Celiac Disease books that you should consult for accurate, helpful information. Many contain great recipes, too!

Gluten Freedom

Of the 5 Celiac Disease books I recommend, this one definitely tops my list. When I read and reviewed this in 2014, it totally changed my depth of understanding about Celiac Disease. Gastroenterologist Dr. Fasano explains the history of the disease as well as how the research he did grew awareness of Celiac Disease in the United States. Prior to him moving here from Italy in the 1990’s, doctors really thought that Celiac Disease didn’t exist in the United States! If you want an education about the mechanisms of this disease, as well as the possible treatments, you need to order this book! (affiliate link)

Gluten Free: The Definitive Resource Guide

Moving from research oriented to medically sound dietary advice, this book by Shelley Case answers just about any dietary question you may have. As I mentioned in my review, Shelley explains what grains we can and can’t eat, what we should look out for, as well as recipes and meal plans to help you get started. Of the many Celiac Disease books you may read in your life, I highly suggest you add this one to your list and order it now! (affiliate link) If you’re looking for a quicker read from a trusted dietitian, try Tricia Thompson’s book, the “Celiac Disease Nutrition Guide.” (affiliate link)

The Complete Guide to Living Well Gluten Free

Beth Hillson’s book, “The Complete Guide to Living Well Gluten Free,” tackles the practical realm of living with Celiac Disease. While the resident Gluten Free and More magazine chef shares recipes in this book, she also shares practical advice. As I mentioned in my review from 2014, she tackle topics we don’t always discuss. From intimacy to social issues and more, Beth is willing to talk about the issues other shy away from. When considering resources and Celiac Disease books to buy, this one is fantastic. Find it on Amazon, as well as her website. (affiliate link)

Celiac and the Beast- A Love Story Between a Gluten-Free Girl, Her Genes and a Broken Digestive Tract

Of all the Celiac Disease books I recommend, you need this one simply because it will make you laugh. I literally couldn’t stop laughing as I read it on the plane, returning from the Food Allergy Bloggers Conference. My pal Erica Dermer is one of the most “tell it like it is” people I know. And let’s be honest, this disease can be frustrating and we just need someone who has walked in our shoes. Erica shares her story of diagnosis, her journey to health, and all the hilarity that ensues in the meantime. You can order her book on her website (which you totally need to follow), and also on Amazon. (affiliate link)

Bake Sales are my B*tch

This is the second book from author April Peveteaux. (Her first book is titled “Gluten is my B*tch.) Of all the Celiac Disease books I recommend in this article, this one goes beyond our own disease. This book talks about the issues of dealing with food allergies on top of an autoimmune disease, and how all parents can be more food allergy conscious. April shares dozens of recipes, and highlights which allergens they are free from. Much like Erica, April is a “tell it like it is” person, if you hadn’t already guessed from the title. I love the short appendix at the back that shares tasteful yet wityytretorts for some of the most aggravating comments that come our way. Find her book on Amazon in hardcover, Kindle version, and Audio CD. (affiliate link)

These five Celiac Disease books are just some of the many helpful resources out there. Other great books include Jules Shepard’s “The First Year: Celiac Disease and Living Gluten Free,” as well as Dr. Peter Green’s book “Celiac Disease: A Hidden Epidemic.”  What resources have you found to help you better understand your Celiac Disease diagnosis and follow a gluten-free diet? Please share them in the comments below, so we can help others!

**This article contains Amazon affiliate links. While I receive a small portion of each sale, the still pay the same advertised cost. Ordering through these links helps me to offset web hosting and web domain fees, as well as purchase resources to help me be a better advocate for you. Thank you for supporting my site!**

The post 5 Celiac Disease Books You Should Read Now appeared first on MI Gluten Free Gal.

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Kids eat. A lot. However, 1 in 13 children live with a food allergy. This means we, as adults, need to be intentional about the food we keep on hand. Thankfully,  Enjoy Life Foods products contain none of the top 8 food allergens. Their products help me to be food allergy conscious when working with children! Thank you Enjoy Life for sponsoring this post and keeping kids safe!

My husband and I do not have children of our own. However, we interact with children on a daily basis. While they may not come from our home, we intentionally care for them as if they were one of our own. Due to my Celiac Disease, my husband and I are incredibly food allergy conscious. What foods are people most commonly allergic to? Here in the United States, we label for the top 8 most common allergens. Why? Because 90% of food allergies stem from those 8 foods. However, in other countries that are far more food allergy conscious, they label for more! Check this infographic for more information.

The Most Common Food Allergies

As you can see, Enjoy Life Foods labels for 14 food allergies, as well as gluten. Because of this, I loyally purchase their products as I know they are safe for almost everyone! We intentionally keep their food allergy conscious snacks on hand all the time. We find them to be of great help in these three specific places.


My husband teaches at a public middle school. Increasingly, he finds kids coming to school hungry. They failed to eat breakfast, or one was not provided for them. Due to school policy, all teachers must maintain a peanut-free classroom. Therefore, he always keeps a stash of Enjoy Life Foods products in his closet. He wants to make sure that food allergies are not a hindrance in helping his students be their best.

Camp & Extra Curricular Activities

Anytime children leave the immediate care of their parents, it is important that those in charge are food allergy conscious. I keenly feel this every year when I cook for our kids Gluten Free Overnight camp. On average, 45 kids join us for camp. Of those 45, at least 15 have additional food allergens. Their dairy-free and egg-free products allow us to make sure no kid gets left out due to their food allergies. Enjoy Life Foods snacks become integral in feuling our kids (and volunteers!) throughout the week.

Places of Worship

This United States has come along way in being food allergy conscious. We train teachers about food allergies and how to use epinephrine in case of anaphylaxis. More and more states require restaurant owners and workers to undergo food allergy training. However, our places of worship still fall short when it comes to food allergy training. At a recent conference, workers in children’s programs were shocked to learn how deadly a food allergy can be. Whenever I bake for gatherings at our place of worship, I always use Enjoy Life Foods dairy-free chocolate. We want to make sure no one is left out.

Recently, Enjoy Life Foods made a huge change in their packaging. As an ode to food allergy families, they changed all of their packaging to a teal background. Why? Teal is the official color of Food Allergy Awareness. During the month of May, people and organization and even buildings will “Turn it Teal” in recognition of the estimated 15 million Americans that live with a life threatening food allergy. If you find their new packaging, snap a picture, tag them and use the hashtag #TealSpotting for the chance to win a free product coupon!

During the month of May, Enjoy Life Foods is offering 15% off your order of $10 or more.
Here’s how to save!

  • Visit Enjoy Life Foods Online Store. Fill up your cart with your favorite food allergy conscious snacks. After loading your cart, proceed to checkout by clicking the shopping cart in the top right corner.
  • After entering your shipping information, enter THIS DISCOUNT CODE in the next screen.- ENJOYMGFG,
  • You can only use it once, so make sure to grab everything you want in one order!

In closing, if you are a food allergy parent, please know that you are not alone. If this is all new to you, thank you for taking the time to read this post and hopefully learn a little bit more about food allergies. When we all work together to become more food allergy conscious, we can better help and protect our children and our friends. May we all be able to eat freely!

**This post was sponsored by Enjoy Life Foods. This in no way changes my honest opinion or love for their products. I have been blessed to meet their staff, and am honored to call them colleagues and friends.**

The post 3 Places Kids Need Us to Be Food Allergy Conscious appeared first on MI Gluten Free Gal.

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Still trying to figure out what to plan for this year’s gluten free brunch for Mother’s Day? Here I share some of my most favorite recipes. I bet your mom will love them as much as I do!

Grain Free Mashed Potato Crust Quiche

There’s a reason that this Gluten Free Mashed Potato Crust Quiche stands at the top of my Mothers’s Day gluten free brunch favorites. You DON’T have to roll out a crust! This grain free quiche contains a baked crust of mashed potatoes. Nothing could be easier. Add whatever to the filling that you want. However, I feel that spinach is always a great way to go. And of course, cheese!

Gluten Free Savory Breakfast Strata

Looking for a bread based dish for your Mother’s Day gluten free brunch? This Gluten Free Savory Breakfast Strata which uses Schar bread tastes amazing! Mine uses sausage, but you can substitute for something else, or leave it out if you’re vegetarian!

Homemade Gluten Free Breakfast Sausage

Hoping to bring mom gluten free brunch in bed? She’ll appreciate this Homemade Gluten Free Breakfast Chicken Sausage. Made without preservatives and fillers, but made with love, she’ll appreciate your mindfulness! You could also use this sausage in my strata above!

Gluten Free Bits and Grits Waffles

I can’t take credit for the recipe behind these Gluten Free Grits and Bits Waffles. That solely rests on Zingerman’s Roadhouse, who graciously shared their recipe. Regardless of who came up with the idea, your mom is going to love these waffles with a creamy inside, and loaded with bits of bacon!

Gluten Free Buckwheat Pancakes with Strawberry Sauce

Not only do these Gluten Free Buckwheat Pancakes show mom the depth of your heart, they’re good for her heart as well! These whole grain pancakes make a great addition to any Mother’s Day gluten free brunch menu! Don’t skip the strawberry sauce!

Easy Homemade Gluten Free Bagels

These Easy Gluten Free Homemade Bagels may be he most delicious thing I have ever made. I know they will be a hit at your gluten free brunch for Mother’s Day? How do I know? Because I made these for my step-mom and she loved them!

Two Ingredient Gluten Free, Vegan Pumpkin Donuts

Looking for egg free options for your Mother’s Day gluten free brunch? These are THE most amazing donuts I have ever made. Only two ingredients, a can of pumpkin and a box of cake mix, separate mom from this delicious treat. Dairy free too!

Gluten Free, Dairy Free Donut Bread Pudding

Whether you use the above pumpkin donuts or donuts you have on hand, this Gluten Free and Dairy Free Donut Bread Pudding takes gluten free brunch dessert to a whole new level. I used rice milk, but you can use any milk you want to make this dish.

Gluten Free, Dairy Free Mocha Cake with Dark Chocolate Ganache

This recipe truly does take the proverbial cake. This Gluten Free and Dairy Free Mocha Cake is so rich, for the queen your mom really is! If you were looking for a decadent gluten free brunch dessert for Mother’s Day, you can stop your search!

Gluten Free French Apple Cake

It’s well known that not everyone loves chocolate. Therefore, my last gluten free recipe brunch to share is this stellar Gluten Free French Apple Cake. It tastes like custard, pie and cake, all rolled into one! Plus, it requires so little time to prep, you can do it last minute, just in case you forgot to plan a meal for Mother’s Day!

So, what are your Mother’s Day plans this year? Will you be making a gluten free brunch? Or will you be taking mom out to eat? If you’re looking for last minute gifts for mom, check out these Mother’s Day Gift Ideas from my friend My Gluten Free Miami!

The post 10 Marvelous Gluten Free Brunch Recipes appeared first on MI Gluten Free Gal.

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Gluten Free Enchilada Cups may just be the best handheld Mexican food EVER. Use Chebe All-Purpose Bread Mix to make these Gluten Free Beef and Black Enchilada Cups into a fantastic grain-free meal! This post is sponsored by Chebe.

I think it’s safe to say America loves Mexican food. I find myself constantly sharing memes with taco-loving friends. Many reasons exist for loving tacos. You eat them with your hands. They contain cheese. They are the perfect vessel for our obsession with guacamole. If I pondered harder, I could come up with more reasons, I’m sure. However, I want to tell you of my latest Mexican love affair. Gluten Free Enchilada Cups. These little bowls of savory goodness completely won my husband over.

These Gluten Free Enchilada Cups required a bit of trial and error. The owner of Chebe, Richard Reed, sent me an email months ago. It contained recipe ideas that he challenged me to recreate with his grain-free Chebe All-Purpose Bread mix. These beauties immediately caught my eye. As Barney Stinson would say, “Challenge Accepted.” Researching similar recipes, they all started with premade tortillas. So I tried the recipe for grain-free tortillas on Chebe’s website. While tasty, those tortillas failed to bend as much as I needed to fit them in the pan. Therefore, I grabbed a second box of Chebe mix and made a second batch of dough.

Great things come in small packages, right? Jewelry. Keys to a new car. Chocolate truffles. That’s what I love about these Gluten Free Enchilada Cups. They’re small.  Handheld. They perfectly fit in a lunch box or work as a quick after school snack. Plus, you can customize this any way you choose. While I titled this “Gluten Free Beef and Black Bean Enchilada Cups,” you can stuff these with whatever you like. Not a fan of beef? Feel free to use another protein, like chicken or Chorizo sausage. Vegetarian? Use all beans! Want them to be please a kid (or adult) who’s a picky eater? Leave out the beans.

A word of note if you want to make these Gluten Free Enchilada Cups completely grain free. While the mix and the filling contains no grains, most enchilada sauces contain a grain thickener. For instance, in this Gluten Free Enchilada Cups recipe, I used Hatch Enchilada Sauce. However, this contains cornstarch as a thickener. Therefore, I would use plain tomato sauce + spices and add a bit of your own thickener. Here I list a few grain free substitutes for corn starch. Just make sure any starch you add is combined with water so it doesn’t clump in your sauce

Grain Free Substitutes for Cornstarch

Tapioca Starch – Tapioca starch is also known as manioc, cassava, or yucca. It is the main ingredient in Chebe. To replace cornstarch in a recipe, use 2 tbsp of tapioca starch for every 1 tbsp of cornstarch in a recipe.

Arrowroot Starch – Arrowroot starch also comes from a root. It contains more fiber than cornstarch, and “forms a clear gel when mixed with water.” Use 2 tbsp of arrowroot starch for every 1 tbsp of cornstarch in a recipe.

Potato Starch – Potato starch is not the same as potato flour. Potato flour is simply dehydrated potato, whereas potato starch “comes from a multistep step process of extracting just the starch of a potato.” Potato starch is a 1-1 substitute for cornstarch.

So back to these Gluten Free Enchilada Cups. While they taste delicious on their own, they really shine with a touch of guacamole and Greek yogurt. That’s right, Greek yogurt. In our house, we don’t use sour cream anymore. Plain, nonfat Greek yogurt contains more protein, less fat, and still adds that touch of cool creaminess that perfects these handheld meals. Sprinkle with a touch of diced tomatoes and garnish with chopped green onions.

Of course, no meal would be complete without dessert. Did you know you can use Chebe to make pie crust? Any of the pies I’ve created would go great with this meal. Apple Pie. Blueberry Pie. Especially Cherry Hand Pies! That makes a perfect meal, don’t you agree? So perfect you’d love to share it?

What if I told you I want to give you that opportunity for free?

May is Celiac Disease Awareness Month. A month were we advocate for our disease, and show the world just how awesome living gluten free can be. As a result, Chebe wants to help spread the awareness and the gluten-free, grain-free love. Use the Rafflecopter form  below to enter the giveaway. Giveaway ends May 20th, 2018. Only one entry per household.

a Rafflecopter giveaway

Gluten Free Beef and Black Bean Enchilada Cups
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    For the Crust
  • 1 pkg Chebe All-Purpose Bread Mix
  • 2 tsbp cotija cheese (Mexican equivalent to Parmesan - optional)
  • 1 tsp salt
  • 2 eggs
  • 2 tbsp oil
  • 1 tbsp lime juice
  • 2 tbsp water
  • For the Filling
  • 1 tsp oil
  • 1/2 yellow onion, diced
  • 1/2 green pepper, diced
  • 1/2 lb. lean ground beef
  • 1 cup black beans
  • 6-8 oz enchilada sauce (I used Hatch Mild Enchilada Sauce )
  • 3 oz shredded cheese
  • For Garnish
  • Plain Greek yogurt or sour cream
  • Guacamole (I used Wholly Guacamole)
  • Diced Tomatoes
  • Chopped Green Onions


  1. In a wide mixing bowl, combine Chebe All Purpose mix, cotija cheese (if using) and salt. Whisk to combine.
  2. In a small bowl, combine eggs, oil, lime juice and water. Whisk to beat eggs and combine with liquids. Add liquids to Chebe mix and mix with fork until dough starts to form. Turn out onto cutting board or silpat to knead into a soft dough ball.
  3. Roll dough into a thick log and cut in half. Roll the two sections thinner, and cut each half into 6 chunks, creating 12 equal dough balls.
  4. Using a tortilla press lined with parchment paper, press each dough ball into a circle. Press the dough once, and then turn a quarter turn and press again. Then, gently remove the tortilla dough and press into the muffin cup that's been lightly sprayed with cooking spray. (It may be best to lightly spray the parchment paper with cooking spray to accomplish pressing the dough.) Repeat until all 12 muffin cups are filled. Set aside, and preheat oven to 350 degrees
  5. Meanwhile, heat skillet to medium heat. Add oil and saute onions and peppers, 3-4 minutes until onions are translucent. Add ground beef and continue to cook until beef is thoroughly cooked. Turn off skillet and add black beans.
  6. Add enchilada sauce to cooked meat & bean mixture, and stir to combine. Using a one-ounce scoop, distribute mixture evenly between the 12 muffin cups. Don't be afraid to fill them high, as it will sink down as it cooks.
  7. Bake the enchilada cups in a preheated 350 degree oven for 15 minutes. Remove from oven, top with cheese and bake an additional 10 minutes, until cheese is melted.
  8. Top with Greek yogurt, guacamole, diced tomato and diced green onions. Serve hot.

**This post was sponsored by Chebe. While I was given free product and compensated for my time and creation, all thoughts and opinions are my own. I’ve been a huge fan of Chebe over the years, and you can often find me at expos helping represent them at their booth. If I happen to be in a town near you, stop by and say Hi! Also, this post contains affiliate links.**

The post Gluten Free Beef and Black Bean Enchilada Cups appeared first on MI Gluten Free Gal.

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