navigating Okinawa's gluten free options

Moving to a new country can be daunting for even the most adventurous of spirits, but when you have food allergies or sensitivities, it can cause the feeling of excitement to turn to dread. While celiac disease and gluten sensitivity are more related to auto-immune disorders than to true food allergies, the strict avoidance of allergens is the only way to stay healthy! I'll admit that when we found out we were moving to Okinawa, I had no idea what to expect as far as handling my food allergy issues. I am sensitive enough that I even react to most of the "gluten free" items sold at the base commissaries and other grocery stores. I've been pleasantly surprised, though, by the number of farmers markets and fresh-produce restaurants around the island!

If you or someone you know has celiac disease or gluten intolerance, here are a few shops and restaurants that have been friendly and accommodating when it comes to these "food allergy" issues!

But first, a few notes:

**Please keep in mind that gluten and the sensitivity to it are virtually unknown throughout most of Asia, and that most restaurant employees will not know which items do or don't have gluten in them. In fact, the word "gluten" does not exist in the Japanese language. You and you alone will need to be the judge of whether a food product is safe for your consumption.

**There are a few restaurants (and packaged products) that will call themselves "gluten free," but since the handling of gluten is so unknown here, many of these proprietors do not understand the concept of cross contamination! Please use this solely as a guide to start your own research into places that may be safe for you!

**Also, remember that Okinawans tend to be very patient and gracious with us as we try to navigate our way through finding safe foods. Extra smiles and "thank you's" will go a long way in helping restaurant employees to want to continue helping us along the way!


Re:FOOD

This market opened recently in Araha, and it's full of celiac safe goodies! The shop sells gluten free items from the United States as well as from various parts of Europe and even Australia! They also have shop-made ice creams, juices, and other locally made fresh options.

While the items here will be a bit more pricey than shopping from Vitacost, there's something almost magical about being able to drive to a store to pick up an item you need instead of having to wait two weeks for your groceries to arrive.

Green Leaf

Not too far from Re:FOOD is Green Leaf, a small shop boasting a large array of organic food options. While not every item will be safe for someone with celiac, they do carry several difficult-to-find gluten free items! Green Leaf also has a small cafe, where you can get a delicious smoothie or coffee beverage.

If you find you want to shop there frequently, make sure you pick up a point card. The more purchases you make, the closer you will be to earning a "percent off" reward.

Yakiniku King

I've written about Yakiniku King before, and we've never been disappointed in our visits there! If you're new to Japanese cuisine, yakiniku is translated as "grilled meat" and refers to a broad variety of bite-sized meats cooked on a grill.

Yakiniku King can be great for those with specific food allergies, because they have an expansive kitchen with different areas for different types of food. While you will do the most of your ordering using the tablet at your table, it's best to talk with the server ahead of time to let them know about your allergies. I keep a translation on my phone at all times so that I can easily hand it to the server who comes by the table to ask which set you prefer. Some of them are more well-informed than others, but the servers who don't understand will typically go get a manager. Usually, that manager will bring an allergy card to let you know which items have which common allergens.

When you go, it's best to stick to plain meats and vegetables. Ask for your food to come "shiodake" (salt only), as most of the sauces will not be safe. Even the butters can have added "aminos" that contain gluten in some form, so plan to bring your own soy sauce if you want to dip! The tablet ordering system will often ask if you want sauce or salt only, but it's best to speak with the server ahead of time as well.

When cooking, remember that you are sharing a grill with the people at your table. If you are very sensitive, you may want to consider cooking all of your food first, and then letting the others at your table have free reign of the grill. If you aren't as sensitive, it may be okay for you to have one section of the grill to yourself, as long as you ensure nothing with sauce touches your designated area!

*Note: There are some occasions where something with sauce has made its way to our table, so do make sure that you double-check the meats that come your way. If this occurs, the servers have always been gracious and have swapped it out with a salt-only item. I am extremely sensitive to cross contamination, and I have never been contaminated here!

Kasthamandap - Nepal Spice Kitchen

Spice Kitchen is a great choice if you like curry, because they have a separate little area for making the naan! There are several curries you can safely order on the menu, and if you let the server know you have an allergy to wheat (they do not know what gluten is, but they know what wheat flour is), they will let you know which items to avoid. All the curries have an option to come with plain rice, so you'll have something on your plate to soak in that delicious, spiced goodness!

*The person making the naan does not touch the curry and does not serve customers. I always ask for our server to wash his/her hands though, just in case. They've never questioned me about this, and I've never gotten sick here!

Ajitoya

I've saved my favorite for last, because anyone who knows me knows that I'm obsessed with this restaurant. The reggae music and Araha waterfront view (especially at sunset) make for a fun and relaxing ambiance. The food, though, is truly delightful! The soup curry is loaded with healthy vegetables and a warm broth that reminds me of Grandma's home-cooked soup.

Ajitoya has two different sections on their menu. One is soup curry and one is keema. The keema curry has soy sauce and other gluten-containing ingredients, so you'll want to stay on the "soup curry" side of the menu. I've tried almost every item on the soup curry menu, and I've never had a reaction. Even the sausage, which can often contain gluteny fillers, caused no noticeable reaction!

Ordering here is easy, and I never even need to mention my gluten-related issues in order to get a safe meal. All you need to do is choose your soup curry, add your spice level, and voila!

There are three locations on the island, all of them as delicious and warm and friendly as the next.

I hope that this article will help you to find some new ways to explore the wonderful food options that Okinawa has to share, while also keeping you safe and healthy! If you have experienced some great gluten-free meals on the island, feel free to let me know in the comments!

navigating Okinawa's gluten free options

Moving to a new country can be daunting for even the most adventurous of spirits, but when you have food allergies or sensitivities, it can cause the feeling of excitement to turn to dread. While celiac disease and gluten sensitivity are more related to auto-immune disorders than to true food allergies, the strict avoidance of allergens is the only way to stay healthy! I'll admit that when we found out we were moving to Okinawa, I had no idea what to expect as far as handling my food allergy issues. I am sensitive enough that I even react to most of the "gluten free" items sold at the base commissaries and other grocery stores. I've been pleasantly surprised, though, by the number of farmers markets and fresh-produce restaurants around the island!

If you or someone you know has celiac disease or gluten intolerance, here are a few shops and restaurants that have been friendly and accommodating when it comes to these "food allergy" issues!

But first, a few notes:

**Please keep in mind that gluten and the sensitivity to it are virtually unknown throughout most of Asia, and that most restaurant employees will not know which items do or don't have gluten in them. In fact, the word "gluten" does not exist in the Japanese language. You and you alone will need to be the judge of whether a food product is safe for your consumption.

**There are a few restaurants (and packaged products) that will call themselves "gluten free," but since the handling of gluten is so unknown here, many of these proprietors do not understand the concept of cross contamination! Please use this solely as a guide to start your own research into places that may be safe for you!

**Also, remember that Okinawans tend to be very patient and gracious with us as we try to navigate our way through finding safe foods. Extra smiles and "thank you's" will go a long way in helping restaurant employees to want to continue helping us along the way!


Re:FOOD

This market opened recently in Araha, and it's full of celiac safe goodies! The shop sells gluten free items from the United States as well as from various parts of Europe and even Australia! They also have shop-made ice creams, juices, and other locally made fresh options.

While the items here will be a bit more pricey than shopping from Vitacost, there's something almost magical about being able to drive to a store to pick up an item you need instead of having to wait two weeks for your groceries to arrive.

Green Leaf

Not too far from Re:FOOD is Green Leaf, a small shop boasting a large array of organic food options. While not every item will be safe for someone with celiac, they do carry several difficult-to-find gluten free items! Green Leaf also has a small cafe, where you can get a delicious smoothie or coffee beverage.

If you find you want to shop there frequently, make sure you pick up a point card. The more purchases you make, the closer you will be to earning a "percent off" reward.

Yakiniku King

I've written about Yakiniku King before, and we've never been disappointed in our visits there! If you're new to Japanese cuisine, yakiniku is translated as "grilled meat" and refers to a broad variety of bite-sized meats cooked on a grill.

Yakiniku King can be great for those with specific food allergies, because they have an expansive kitchen with different areas for different types of food. While you will do the most of your ordering using the tablet at your table, it's best to talk with the server ahead of time to let them know about your allergies. I keep a translation on my phone at all times so that I can easily hand it to the server who comes by the table to ask which set you prefer. Some of them are more well-informed than others, but the servers who don't understand will typically go get a manager. Usually, that manager will bring an allergy card to let you know which items have which common allergens.

When you go, it's best to stick to plain meats and vegetables. Ask for your food to come "shiodake" (salt only), as most of the sauces will not be safe. Even the butters can have added "aminos" that contain gluten in some form, so plan to bring your own soy sauce if you want to dip! The tablet ordering system will often ask if you want sauce or salt only, but it's best to speak with the server ahead of time as well.

When cooking, remember that you are sharing a grill with the people at your table. If you are very sensitive, you may want to consider cooking all of your food first, and then letting the others at your table have free reign of the grill. If you aren't as sensitive, it may be okay for you to have one section of the grill to yourself, as long as you ensure nothing with sauce touches your designated area!

*Note: There are some occasions where something with sauce has made its way to our table, so do make sure that you double-check the meats that come your way. If this occurs, the servers have always been gracious and have swapped it out with a salt-only item. I am extremely sensitive to cross contamination, and I have never been contaminated here!

Kasthamandap - Nepal Spice Kitchen

Spice Kitchen is a great choice if you like curry, because they have a separate little area for making the naan! There are several curries you can safely order on the menu, and if you let the server know you have an allergy to wheat (they do not know what gluten is, but they know what wheat flour is), they will let you know which items to avoid. All the curries have an option to come with plain rice, so you'll have something on your plate to soak in that delicious, spiced goodness!

*The person making the naan does not touch the curry and does not serve customers. I always ask for our server to wash his/her hands though, just in case. They've never questioned me about this, and I've never gotten sick here!

Ajitoya

I've saved my favorite for last, because anyone who knows me knows that I'm obsessed with this restaurant. The reggae music and Araha waterfront view (especially at sunset) make for a fun and relaxing ambiance. The food, though, is truly delightful! The soup curry is loaded with healthy vegetables and a warm broth that reminds me of Grandma's home-cooked soup.

Ajitoya has two different sections on their menu. One is soup curry and one is keema. The keema curry has soy sauce and other gluten-containing ingredients, so you'll want to stay on the "soup curry" side of the menu. I've tried almost every item on the soup curry menu, and I've never had a reaction. Even the sausage, which can often contain gluteny fillers, caused no noticeable reaction!

Ordering here is easy, and I never even need to mention my gluten-related issues in order to get a safe meal. All you need to do is choose your soup curry, add your spice level, and voila!

I hope that this article will help you to find some new ways to explore the wonderful food options that Okinawa has to share, while also keeping you safe and healthy! If you have experienced some great gluten-free meals on the island, feel free to let me know in the comments!

muffin-pan-chicken-cups: a recipe

We're always messing around and creating/tweaking new recipes, and this one was too delicious not to share! I'm not really sure what to call them, so if you've got a good name, let me know!

For now, let's call them muffin-pan-chicken-cups (quite a mouthful, both the name and the actual food!)

Ingredients:

• 1.5 pounds ground chicken
• 1 egg
• 1 cup chopped veggies**
• 6 oz mozzarella cheese, chopped into small cubes
• 1.5 tsp garlic powder 
• 1.5 tsp dried basil
• A dash of salt and pepper

**This time, I chopped two bell peppers and 1/4 of a Japanese kabocha (pumpkin-like squash) into thumb-nail sized pieces. You could really use any veggies you like, though!

Directions:

• Preheat the oven to 400° F.
• Grease a muffin tin (we used coconut oil on a paper towel).
• Chop the veggies and the mozzarella into small chunks. Mix all ingredients in a mixing bowl until everything is combined.
• Using spoonfuls (or handfuls) to scoop mixture into the muffin tin. Press down a bit to fill the cups. (I was able to get 10 muffin cups filled to the top with this mixture.)
• Bake at 400° for 25-30 minutes.
• Let them cool, and then enjoy!

 

antibiotics and anti-inflammatories: a story and a "pudding" recipe

Some of you may know that I have been battling an awful kidney infection since early December. I was lucky that the doctors diagnosed it so quickly when I finally broke down and went to the emergency room!

What followed, though, is what I find to be the biggest difficulty of living with non-top-8 food allergies, especially while being overseas. I needed an antibiotic  in order to heal, but everything the doctor tried to prescribe to me was full of either corn or gluten. Most of the time, the labels did not say "corn," so alerting the pharmacist and medical team that I had to avoid corn made no difference. The doctor gave up pretty quickly, so Ben and I had to spend hours after my appointment on a late Sunday night, researching the medications they had in stock at the pharmacy. Luckily, the pharmacist was patient and did not seem to mind taking out all the pill-based antibiotics there so we could examine the ingredient lists, check websites, and compare them to the very small database of possible "corn-safe" and "gluten-safe" medications others with my allergies have been able to tolerate. The few we did find were cross-reactive to penicillin, and I have a penicillin allergy in my file. (Later on, we did a lab test, since I had a bad allergic reaction last time I had penicillin. The penicillin  test came back negative a few weeks later, so I finally have confirmation that the previous reaction was due to the corn in the meds and not the penicillin itself!) We finally found one, and the pharmacist convinced the doctor to write out another prescription.

Because of the severity of my allergies, she suggested that I take the meds under a doctor's care, so I had to make a follow-up appointment with a family practice doctor before I could start my course of antibiotics. This appointment also took hours, but this time the doctor and pharmacists worked with me to try and find something that was effective and also safe! The issue is that we didn't yet have the penicillin results back, so I was limited by the food-allergies in addition to a possible penicillin allergy. I did have some minor allergic reactions, but after several hospital visits and hours of research, we finally found an antibiotic that was safe for me to take! Unfortunately, though, it was not the best antibiotic for getting rid of a kidney infection. We finally agreed that I would take the full course and then make a follow-up appointment in January if it didn't work.

Fast-forward two weeks, and the kidney infection that had started to go away was now back in full force. Luckily, I received the penicillin labs the same day as my doctor appointment (negative, yay!) and I was able to get a large (4 shot) injection of a strong antibiotic that I was assured should do the trick. The medical staff also recommended taking anti-inflammatory medication (which, of course, I can't take because of the allergies) and to use any home remedies for inflammation that I could find to help the antibiotics do their job.

So, here is the reason for this post! I did some research on several anti-inflammatory foods to help kidney functions, and then put a bunch of them together to create some new recipes. Below is my favorite - even once the infection is gone for good, I'll definitely be using this one. It makes a great, healthy breakfast or snack!

Anti-Inflammatory, Paleo-Friendly Pudding (it's not actually pudding...it's more the consistency of fro-yo or ice cream. I have no idea of what to call it! If any of you dear readers end up making it and can come up with a stellar name for it, let me know!)

Ingredients:

- 1 cup thick coconut milk (I use this one!)
- 1 frozen banana
- 10 frozen cherries
- 1/3 cup fresh ginger, grated
- 1 tsp ground cinnamon

**Optional:
- 1 tbsp flax meal (great anti-oxidant with lots of Omega-3's, and excellent for inflammation)
- 1/2 tsp D-Mannose (excellent for treating a UTI in case you ever have one)


Directions:

Simply place all of your ingredients in a blender and blend until smooth! If you want a thicker, fro-yo sort of texture, put it in the freezer for about 20 minutes before eating.

**Optional: Since I've been making this concoction every day for the last week or so, I've been experimenting with some ways to change it up a bit.

- Exchange 1/3 of the coconut milk for 1/3 cup of Greek yogurt, especially if you're taking antibiotics! That "good" bacteria is important!
- After blending, add some mix-ins! I like to add some crunch to mine, so I've added different combinations of the following: cashews, almonds, pumpkin seeds, granola, or even a few chocolate chips to satisfy a sweet tooth!

parties with panache: pizza recipes!

I've learned a great deal of things since finding out about my food allergies, and one of them is that social gatherings almost always include food of some sort! It was something I never really put much thought into before it became a matter of survival, and I think it's only when someone is put into that position that they realize how much of our sociality revolves around food. Holidays, birthdays, reunions, family gatherings, parties, end-of-week work gatherings, and even staff meetings include snacks, potlucks, meals, barbecues, and even restaurants. Because of this, those with food allergies have a lot more to think about and prepare for when it comes to being social.

Some venues are easier than others. Potluck picnics and beach barbecues are easy because the allergic person can simply bring their own food. When it involves work functions, friends' houses, and restaurants, though, things can get a bit more difficult.

There are definite social changes that happen when you develop food allergies. Those weekly meetups with friends at the local restaurant become awkward, either on the part of the allergy person who can't eat anything on the menu, or the friends who then feel sorry for them. I noticed this shift when I was finally diagnosed and suddenly had no safe restaurants. The invitations became few and far between in the name of not making me feel bad that I couldn't eat anything on the menu. Instead, it felt isolating to be constantly left out of fun events.

For this reason, we often hosted the parties and game nights at our house. We always had a "safe" area for my food and a potluck area for everyone else. It worked for a while and we loved being able to play host and hostess on special occasions and book clubs and get togethers. This became a nightmare though, when I realized that I was so sensitive that the food my friends brought over was causing cross contamination issues. Ben and I started experimenting with snacks and meals that could be made fairly easily and would feed several people so that having a get together didn't have to be food-less, but also wouldn't mean a Thanksgiving-like event with a whole day of cooking involved. It had to be something that adults would enjoy, but their kids would also eat. It had to be free of multiple allergens and something that could also be served for our vegetarian friends. We started with pizza: the quintessential and easily-customizable party food. After our first party serving the pizza, we had several friends requesting to come over again so they could partake again! Each time, we make a few favorites and try something new, so I thought I'd share some of our favorites in case you ever find yourself in a pizza rut!


The Basics:

For most of our pizzas, we prefer to use the Chebe flour mixes, because they are grain free and are pretty versatile. Many other blends are too watery or too starchy (or don't hold up well as leftovers). Each pizza also uses about a cup of sauce and 1.5-2 cups of mozzarella cheese (I use the Organic Valley brand).


The Sauce:

My favorite prepared sauce is the Organicville pizza sauce. It's got a nice flavor and thickness, and the vinegar is sourced from sugarcane and not corn like most other sauces. I purchase it from Vitacost, and for those of you in the states, I've seen it at Whole Foods, Sprouts, and Natural Grocers as well.

I often prepare my own sauce, which is great because I can adjust the thickness and spices as needed. Because we have typically lived in places where fresh, organic tomatoes were not always available, I had to search for a while to find a good substitute. I love the Bionaturae tomato paste, an organic product from Tuscany.

Ingredients:

• 1 can tomato paste
• 1 cup water (adjust for preferred thickness)
• 1/3 cup extra virgin olive oil
• 1-2 cloves minced garlic
• 1/2 tbsp basil
• 1/2 tbsp oregano
• 1/2 tsp rosemary
• 1/2 tsp thyme
• salt and pepper to taste

Directions:

Mix all ingredients, adding the water last. Stir and add water to the thickness you prefer. For the best results, let the sauce rest for an hour to enrich the flavor. Then, spread it on the dough. Remember not to add too much sauce, as you don't want your dough to become soggy! I add my favorite spices to the following toppings and then bake the pizza at 400 degrees for 20 minutes.

**Tip: If you're going for a more creamy sauce, substitute the water with a nice, thick coconut milk! These are the two I use most often: Native Forest and Aroy-D.

The Toppings:

There are several different topping variations we've used with the basic sauce and cheese combination.

• Pepperoni and black olives. Before I was as corn sensitive as I am at this point, I was able to use pepperoni. This is no longer an option for me, but I still do have a safe brand of sausage, so we use sausage with black olives now.

• Pineapple and peppers. This has been a favorite with our friends - simply dice some different colors of bell peppers along with some pineapple slices for a colorful and tasty combination!

• Yakiniku meat. We make yakiniku pretty frequently (thinly sliced, grilled beef) and sometimes use the leftovers as a pizza topping. This tastes delicious with black olives, pineapple, and/or bell pepper slices!

• Cream cheese. This is an idea we got from a Japanese pizza shop. After putting the sauce on, but before adding the cheese, drop some small dabs of cream cheese around the pizza (no need to spread!) I use the Organic Valley cream cheese, as it's the only one I don't seem to be allergic to. 

• Cream cheese and kabocha. A bonus addition to the previous entry that we recently discovered is kabocha (Japanese winter squash). Slice the squash into quarters and then slice one of the quarters into thin slices. After layering the sauce, cream cheese, and mozzarella, add the squash slices and some garlic to the top before baking.

Stay tuned for some non-red sauce based pizzas, coming up soon!

tokyo tasting: a gluten free guide to traveling and eating out in tokyo

Having celiac is not easy, and having it in a country that does not really recognize it as an issue makes for an interesting situation. I definitely feel lucky that we figured all of this out while living in a country where the people are extremely helpful and accommodating, but it doesn't help things that most Japanese have never heard of "celiac" or "gluten" and have no idea which foods contain the ingredients I need to avoid. Explaining a "wheat allergy" is simply not enough, since there is hidden gluten in just about everything here.

It's taken a while, but we have finally figured out our "system" here at home. Traveling, though, has been a different story. We originally transferred to Japan so we would be able to travel, experience cultures, and see the world. These were easy to accomplish pre-celiac, but they have become incredibly difficult now. When we travel these days, 2/3 of our baggage contains food in case we can't find restaurants that will serve me (this has happened - while it's frustrating, I'd rather they tell me up front they can't serve me than to serve me food that will make me sick).

On our first trip to Tokyo, I really enjoyed the city but didn't plan to visit again. It was too big, and there were too many people. We added other Japanese cities to our list of places to visit, not envisioning a return to Tokyo in the near future.

Then, celiac happened.

Our first post-diagnosis visit to Tokyo was very different than our previous time. Ben's parents were coming to visit and we had plans to join them in Tokyo for a week before traveling with them back up to Aomori. This trip, I had to research EVERYTHING ahead of time. Our schedules and destinations revolved around the few "safe" restaurants I had researched. The time leading up to our departure was full of anxiety, as there were not many resources and blogs out there to help. Those that did exist gave conflicting information. (Examples include whether plain combini onigiri or senbei are always safe bets... FYI, they're not.) Looking back, though, our trip wasn't half bad! We found a few restaurants that were able to accommodate my dietary restrictions, and even one that specifically had fluent English-speakers to help in situations like mine. The city has become one of my "safe places" and we are always excited to travel there now. We have since visited Tokyo multiple times, and continue to go back to our tried-and-true favorite places.

Sadly, some of these restaurants are no longer open. A few are, though, and I wanted to make sure to write about them in case this information can help anyone traveling to Tokyo with celiac disease or gluten intolerance.  I am extremely sensitive to cross contamination, and have never gotten sick at the following restaurants.

The first restaurant I'd highly recommend is Gonpachi. I have visited several locations of this Tokyo restaurant, and haven't gotten sick at any of them, but my favorite is the one in Nishi Azabu. I have written about this place before, but didn't really go into much detail about their allergy protocols. I was a baby celiac at that point, and I've learned that I was doing so much incorrectly at that point. I have, however, been back to this restaurant several times since, and have still had wonderful experiences every time.

While Gonpachi is an izakaya style restaurant, they use very good quality meats and vegetables in their cooking. Their noodles (which aren't gluten free) are made by hand each day, and they try to source from local farms. I won't eat at most izakaya style restaurants, but this one is my exception because of these reasons. Another reason is that Gonpachi Nishi Azabu has an "allergy specialist" to help people like me figure out what they can eat safely.

At the time of the writing of this blog, Gonapchi Nishi Azabu's allergy specialist is named Teresa. She is fabulous to work with and we always check before heading to Tokyo to ensure she will be working when we visit. Teresa speaks English and is well-versed in finding foods that are safe for those with allergies. She is willing to go back and forth between the customer and the chefs to ensure that the correct ingredients and protocols are taken to keep someone from getting contaminated.

If you go, make sure you ask her to remind the cooking staff to clean the surfaces before cooking your food.

Here are a few of my favorite things off the menu:

• Asparagus wrapped in bacon. This is quintessential izakaya food if you eat pork. So delicious!
• Rice bowl. Gonpachi has a few rice bowls, but none of them (as they are on the menu) are safe for someone who is very sensitive. They will, however, make one for you that is, as long as you let them know exactly what you need! I get a modified "takana meshi" - without the pickled mustard leaves and with an addition of grilled chicken and fresh avocado. They bring out all the seaweed and spices separately, so I can see exactly what will go into my bowl before it's done. I mix it up and add my safe soy sauce myself, and it's delicious!
• Gyutan. I love beef tongue when it's done right, and it's definitely done right here. I ask for the gyutan without the sesame oil, as I have not been able to confirm that it's safe. I just use my safe soy sauce for dipping instead.
• Chicken on a skewer. I'm not sure that this one is on the menu by itself, but they've never had an issue with making it for me. I love yakitori and rarely get to order it, because it's so difficult to find restaurants with safe cooking practices in terms of cross contamination! I order it shiodake (with salt only) and then use my soy sauce.
• Yuzu Lime Iced Tea. I look forward to coming to Gonpachi for the yuzu tea more than anything else, especially in the summer. It's so delicious! The first post-celiac time we visited Gonpachi, I was very nervous about trying this again. Even with my corn allergy on top of everything, I did not get sick at all.

All in all, Gonpachi is definitely worth a visit!

My other favorite restaurant in Tokyo is Moti. This is an Indian restaurant near Roppongi Station. The owner speaks some English and while he doesn't know much about gluten or celiac, he is very willing to go over all ingredients with you. I can't say I've branched out as far as the menu goes, because the butter chicken curry is so good that I get it every time.

We have visited every six months or so, and the owners always remember us when we walk in. Just make sure you check every ingredient and let the owners know what you're avoiding so they can check it. Also, ask for rice instead of the naan and you'll be good to go. They have offered sticky rice in the past, so you will need to make sure you opt for plain rice (the sticky rice is not safe).

I hope this is able to help you as you navigate your way through Tokyo! Let me know if you have any great gluten free experiences at either of these (or any other) restaurants in Tokyo!

the joys of crockpot cooking: a chicken casserole recipe

Nine years (and five days) ago, we got a crock pot as a wedding gift. Six months ago, I used it for the first time. I always had great intentions of making these great meals with it, but I just never really had the knowledge (or motivation) to learn how to use it correctly. Plus, there was always that worry that I'd inadvertently burn the house down.

Nowadays, though, I make just about everything from scratch and my crock pot has become my kitchen savior! I'm kicking myself for all the years I could have been making delicious and healthy meals with this quintessential kitchen appliance.

Weekends and breaks from school have become times for crock pot experimentation and I figured it might be beneficial to post a few of my favorite concoctions for future use (and for anyone who might be reading!)

The following recipe is gluten free (as always, use safe-for-you brands and ingredients!) and could fairly easily be made grain free or paleo by substituting some of the ingredients. I plan to try it out with spaghetti squash or cauliflower "rice" in future variations. It was delicious with the rice, though, and if you are okay with grains I'd suggest following the recipe the first time and then playing around with it later on.

Cheesy Crock-Pot Broccoli Chicken

Ingredients:
4 Chicken Breasts, thawed
8 oz chicken broth
6-8 carrots, peeled and cut into chunks
2 heads of broccoli (or 1 head broccoli and 1 head cauliflower)
1 cup greek yogurt
1 1/2 cups rice
1/2 cup coconut cream (or cream cheese)
2 cups cheese
Spices to taste (I use garlic powder, onion powder, marjoram, oregano, a pinch of rosemary, salt, and pepper)

Steps:
Grease the crock pot with a small bit of butter or oil (I use about a teaspoon of coconut oil and a paper towel to spread it). Place the chicken breasts in the bottom. Dump the carrot chunks in, along with the chicken broth and greek yogurt. Make sure the chicken is at least mostly covered. Then, add the spices. I don't measure the spices as I add them, but I would estimate a teaspoon of garlic powder, a half teaspoon onion powder, a half teaspoon marjoram, a half teaspoon oregano, a pinch of rosemary, a half teaspoon of salt, and a quarter teaspoon pepper. I make sure the chicken is covered in the combination of spices and then cook on high for four hours or on low for six (depending on your crock pot's settings, the times may vary).

After the four (or six) hours, or about an hour and a half before you want to eat, add the broccoli, cauliflower, and rice. With the rice, add about a cup and a half of water and make sure the rice is submerged. (You could also just cook the rice separately and add it when you're ready to eat if that's easier for your situation.)

Five to ten minutes before serving, add the coconut cream or cream cheese and then stir in the cheese until the mixture is nice and creamy. Your amounts may vary depending on the type of rice you use and the humidity where you live.

Hope you enjoy! My husband suggested putting the mixture into a pot pie next time instead of adding the rice, so we plan to try that next!

it's not Prego, it's alfredo!: a paleo alfredo recipe

When you are trying to stay away from gluten, corn, and dairy, it becomes nearly impossible to buy packaged food products. Simple dinners with packaged sauces are a thing of the past.

It took many tries to recreate one of my favorite dishes, chicken alfredo over pasta. I had to try out  numerous types of specialty flours/starches and dairy substitutes before finding the perfect combination to make a homemade alfredo. I use this sauce on pizza, pasta, and chicken with broccoli frequently, and it's so quick and easy to make! The sauce is dairy free, gluten free, corn free, and is perfect for a paleo diet, but substitutions can be made for other dietary needs.

Ingredients:
- 1 can of heavy, full fat coconut milk. (I use Native Forest, because it doesn't have strange chemicals and it has a creamy, smooth texture!)
- 2 teaspoons arrowroot starch (tapioca starch can be used as well)
- 2 tablespoons ghee butter (or real butter)
- 1.5 teaspoons garlic powder (or 7-9 cloves of fresh, pressed garlic)
- 1 teaspoon onion powder (or 1/2 onion, finely chopped)
- oregano, basil, salt, and pepper to taste
- optional: a dash of nutmeg, mace, or even roasted red pepper to give your alfredo a unique taste! (don't use all of these together though!)

Instructions:
Combine all the ingredients in a saucepan and heat, whisking continually. Continue to heat until thickened to the desired consistency.

an allergen-friendly thanksgiving

Most of you probably know that Thanksgiving is my favorite holiday. It's always been a day full of tradition for our family, from the parade to the decorations to the food. Since moving so far away, we have developed some of our own traditions while trying to keep up with the old. Having to go gluten (and corn) free has spurred even more change, especially when it comes to the cooking and who we spend our day with.

Last year, we decided to bypass a traditional Thanksgiving, and we spent the day at Tokyo Disney (where we were lucky enough to find turkey legs at the park). This year, we were ready to tackle Thanksgiving cooking again, knowing that because of the corn issues, I would have to spend more time revamping almost every dish to fit those needs. Even the dishes from our first gluten free Thanksgiving had to be analyzed and changed again. I think we ended up with some great eats though, and this blog is just as much to save the recipes as it is to share with anyone else who is interested!

The turkey: I had to get a special turkey this year, since the turkey we got from the commissary a while back made me sick. I found a great vendor who imports specialty meats from different countries, and I was able to score a French turkey that looked to be organic and free range. It was only a four pound bird, so it only needed to be cooked for a short amount of time.

The stuffing: I used a variation of my mom's old recipe, with ingredients that were safe for me. I cubed and dried a loaf and a half of homemade bread that had been made a few days earlier. Three slices of that bread were separated while drying to make the breadcrumbs for the green bean casserole. The recipe also calls for Italian sausage, but I have not been able to find one that is safe for me to consume. I did, however, test Jones Dairy Farm breakfast sausage ahead of time, and since I didn't react, I cooked a few packages of that to add in place of the Italian variety.

Ingredients:
- one bag of carrots, peeled and chopped
- one bag of celery, rinsed and diced
- 5 cloves of garlic, peeled and minced
- one yellow onion, chopped
- 1 tablespoon of oil (I used avocado)
- 1-1.5 loaves of bread, cubed and dried
- 1 pound sausage, cooked and chopped
- 1 handful of walnut, chopped (optional)
- Spices to taste: salt, pepper, marjoram, rosemary, thyme
- 1 box of chicken broth (though you may not use all of it)

Steps:
Preheat the oven to 350°. Chop, dice, mince (etc) the carrots, celery, garlic, and onion. Heat the oil and saute the chopped mixture over medium heat for 4-5 minutes. Add spices and half the box of chicken stock and cook for 3-5 more minutes. Spread the bread pieces in a 9x13 casserole dish and pour the saute mixture over it. Turn over gently (and add more chicken broth) until the bread is moist. Cover with foil and bake for 1 hour.

Green Bean Casserole: I searched and searched for recipes, and couldn't find one that I liked, so I kind of made this up as I went.

Ingredients:

- 1 pound fresh green beans, rinsed with the ends sliced off

- 1 yellow onion, diced

- 1 cup bread crumbs

- 2 tablespoons of butter (I use ghee butter)

- 11 oz cream of mushroom soup (recipe for homemade cream of mushroom can be found here!)

- 2 cups cheddar cheese 

Steps: Preheat the oven to 350°.

Green Beans: Rinse and slice the ends. Place in a pot of boiling, salted water and boil for approximately 10 minutes. Rinse with cold water to halt the cooking.

Topping: Melt butter in a skillet and add the onion. Cook for 3-5 minutes and then add the breadcrumbs.

The finishing touch: Mix the green beans and the cream of mushroom soup in a glass 8x8 casserole dish. Add the topping mixture, cover with cheddar, and bake for 30 minutes.

The mashed potatoes: I found a few websites touting recipes for crock pot potatoes, so I decided to try it out. I wasn't sure I liked what I found online, so again, I kind of made it up as I went along.

Ingredients:

- 1 bag of potatoes (between 8-10 potatoes)

- 3 cups chicken broth

- butter (I use ghee butter)

- spices to taste: garlic powder, onion powder, rosemary, marjoram, salt, pepper, dill or chives

- milk (I use coconut milk)

Steps:

Rinse, peel, and cube potatoes. Place in the crock pot with 3-4 cups of chicken broth. Add spices, and if using non-dairy milk, add 1 cup now (if using real milk, add this later). Set the crock pot for six hours on low (or 4 hours on high). An hour before dinner is ready, use a vegetable masher to smash the potatoes down a bit and check the liquids. A few minutes before dinner is served, use the vegetable masher to smash them fully and ensure there are no lumps. At this point, you can add optional ingredients, like greek yogurt, sour cream, additional butter, dill, chives, or whatever else you like on mashed potatoes, and then scoop the potatoes out and serve!

Cranberry Sauce: I was never a fan of real cranberry sauce when I was younger, I only liked the canned stuff. It took years to find a way of making cranberry sauce that I actually enjoyed eating. Bonus, it's fun to make, because the exploding cranberries are entertaining to watch!

Ingredients:

- 16-20 oz fresh cranberries

- zest and juice of one orange

- 1-2 cups additional orange juice (I make my own)

- 1 cinnamon stick

- 1/2 cup maple syrup (or other sweetener of your choice)

Steps:

Add all ingredients to a covered sauce pan over medium and simmer for 15-20 minutes, until the cranberries have burst and the sauce thickens. Remove from heat, dispose of the cinnamon stick, and use a vegetable masher to crush any un-popped cranberries. Cool on the counter for at least 15 minutes before serving.

**Optional steps: Put in the fridge for an hour and serve cooled. Also, if you prefer a smooth texture, you can blend the sauce for a few minutes once it's cooled.

Chocolate Pumpkin Spice Pudding Parfaits: These are a great substitute for pumpkin pies, and don't require any baking! This recipe can make 4 smaller parfaits or 2 large ones. We made 4 and they were the perfect size.

Ingredients:

- 2/3 cup pumpkin puree (I use the Farmer's Market brand) - make sure this is NOT pumpkin pie filling!

- 1 cup coconut milk, divided in half

- 2 tablespoons maple syrup, divided in half

- cinnamon powder

- pumpkin pie spice (recipe here)

- 1 ripe banana

- 1/3 cup raw cacao powder (I use Navitas Naturals...or you can use cocoa powder if you prefer it)

- 1/2 cup chocolate chips (I use Enjoy Life)

- 1 teaspoon coconut oil 

- graham crackers (optional)

Steps:

Pumpkin layer: Place the pumpkin puree, 1/2 cup coconut milk, 1 tablespoon maple syrup, 1 teaspoon cinnamon powder, 1 teaspoon pumpkin pie spice in a bowl. Mix together with a whisk or fork until smooth and then distribute equally into your glasses. **Optional: Crush graham crackers to place in the bottom as a "pie crust" for your pudding.

Chocolate layer: Add chocolate chips and coconut oil to a microwavable bowl. Microwave for 45 seconds, stir, and microwave for another 45 seconds until smooth. Set aside. Place the banana in a mixing bowl and mash with fork or spoon. Add 1/2 cup coconut milk, 1 tablespoon maple syrup, cacao powder, and one teaspoon cinnamon powder. Mix it until smooth, add the chocolate chip/coconut oil blend, and continue to mix until smooth. Equally distribute to the glasses on top of the pumpkin layer. Top with a dash of cinnamon and refrigerate for at least an hour before serving. The longer you refrigerate, the better these will taste!

I hope that if you are planning a Thanksgiving meal, that one or more of these recipes might come in handy for you!

corn, corn everywhere (my search for safe-tea)

(Yes, I'll admit, the pun was intended.)

I know I've shared several blog posts about my journey with celiac disease, but I haven't shared much about my quest to go corn free. It's because, even after a year and a half, I am still learning new things about this allergy every day. There are still things that shock me about the use of corn in America and products that I never would have thought would make me sick.

It's crazy to me how much corn is used in our country. In EVERYTHING.

The weirdest part of this is that most people don't know this. Most people think of corn as an ingredient in bagged tortilla chips or packaged tamales or sweet things with high fructose corn syrup, but in reality you would be hard-pressed to find an item on any American grocery store shelf that doesn't contain corn in some form or another.

This is what has made it so difficult in my journey to health. At first, I thought I would just have to avoid foods that had corn, corn starch, and corn syrup. Boy, was I wrong. I cut out the vegetable oil and the non-dairy butter  and the yeast and the baking powder and the vinegar.

Still, I was getting sick. I did more research and learned that corn can go by more than 170 different names, most of which don't even say the word "corn".

Maltodextrin (which is added to most grain products)
Citric Acid and Lactic Acid (and many other food acids)
Dextrose (a sugar in most packaged foods)
Xanthan Gum (a binding agent used in most gluten free foods)
Vitamin A (used as a fortifying vitamin in juices and milk products)

Ingredient labels for Rice Chex and Greek yogurt. As you can see, both of these gluten
free and considered-healthy foods have a huge number of possible corn-containing ingredients.
(Click the picture to enlarge.)

I don't have all of them memorized. I have a list that I have to check every time I shop for food, which gets exhausting. The worst part is that these ingredients aren't always corn derived. Most of the time, yes, but sometimes no. Any time I find a new product, I must email the company to figure out whether the ingredient(s) in question might be derived from corn. Sometimes a company is straightforward and answers the question. Other times, the representatives refuse to answer because the ingredients are proprietary (or because they just don't know what is in their products).

It's taken the better part of a year and a half to cut out as much corn from my diet as I can. Even now, there are reactions from foods that don't have corn labeled on the packaging that, upon research and shared experiences with other corn allergy friends, do indeed contain it.

Like anti-mold sprays on most produce, anti-cracking agents on egg shells, vitamin enriched bottled water, and cleaning sprays on meat.

Then we move on to packaging. Yes, packaging. As if we corn-allergy-sufferers didn't have enough to worry about, our country is now using corn based plastics and cornstarch based papers in which to package the food. While I'm all for finding new and innovative biodegradable materials, they are usually made from corn and this is a problem for those of us who react to small amounts in our food.

Not long ago, I saw an ad that Kia is now using corn based plastics in their cars. Upon further investigation, I found that these new cars have 53 pounds of eco-friendly, corn-based plastics. I will admit that my initial reaction to this included a groan and a hand to my forehead. While I'm not skin sensitive to corn at this point in my life, I know others who are, and this is a huge concern.

Courtesy of Live Corn Free

The reason for this post is that I recently read a few articles on hidden ingredients in tea. The various writers investigated the ingredients found in tea and teabags, and were shocked to find out how much junk was really there. Pesticides and corn-containing "natural flavors" were in many of them, whether in the tea itself or the packaging. Many of these teas, banned throughout Europe and much of Asia, tout health benefits when they could actually be detrimental to tea drinkers' health.

I used to drink tea, and sadly had to quit when going gluten/corn free. I knew I was reacting to something in the tea, but I could never figure out what the issue was since my teas were labeled as gluten and corn free. (I will tackle the issue of product labeling another day...) After reading the article, I decided to embark on my own investigation to see if there were any gluten free/corn free/pesticide free teas on the market. While doing my research, I learned more about the pesticides and/or GMO ingredients in most of America's tea. I learned about the natural flavors used and where they are derived from (usually corn, but sometimes soy or wheat). I learned that loose leaf teas are often sprayed with dextrose or maltodextrin to keep them from molding and to enhance flavor. I learned about the packaging of the tea bags, which often contain either corn starch or corn based PLA. Honestly, I learned a lot more than I ever really wanted to know (ignorance is bliss, right?)...but I finally found some teas that might be trustworthy and safe to drink!

**Please note, company ingredients can change at any time, so please trial at your own risk!**


Numi Tea: Their teas are organic with no natural flavors and no pesticides. The company is devoted to being eco-friendly, and their bags are made from manila hemp cellulose and directly sourced bamboo.

Traditional Medicinals: This is another company that does not add natural flavors to their teas. They are part of the Non-GMO Project and do not use pesticides on their tea ingredients. Their teabags are made from manila hemp and raw cotton. (Just be aware that some of their flavors include extracts - stay away from these, as they are often corn derived! The representative I talked to mentioned they are in the process of doing away with these.)


If and when I find any others, I'll add them to the list! Let me know if you have any to add. Happy (tea) drinking!

reno refreshments: a gluten (and corn) free guide to eating in reno, part 2

The Reno restaurant scene is growing steadily, especially in the new midtown area. It is this section of town that we found several amazing new restaurants to try out during our stay in Reno.

This is Part 2 of my guide to eating gluten (and corn) free in Reno. Click here to check out Part 1!

One of the restaurants that I have heard about over and over again is Great Full Gardens. A locally owned restaurant, Great Full Gardens makes use of local vendors as well as their own organic greenhouse grown produce. Their restaurant caters to people with various dietary restrictions, as well as those who are looking for sustainable and ecologically-friendly businesses at which to eat.

The first time we visited Great Full Gardens was during breakfast. This being my first time, I asked a lot of questions. Any time the server didn't know the answer, she patiently went and talked to the cooks. They were open, knowledgeable, and flexible. They had several gluten free options, but only a few that were corn free as well. We worked together to create a safe meal out of various menu items, and it was delicious! I basically ordered a combination between the Juli's Saute with lemon oil and the Papusa (it ended up being a mostly Juli's, with eggs and black beans sans salsa, which contains citric acid). The breakfast was delicious and had the perfect blend of veggies and grains/legumes.

The second time we ate at Great Full Gardens was during dinner. We had a large party and I wasn't sure I'd have the same luck with creating something off menu to serve my restrictions, but I was not disappointed! When our server had some questions, one of the owners came to our table and personally answered my questions without making me feel like I was inconveniencing her in any way. We ended up modifying the Chicken Bliss and turning it into a lettuce wrap. They grilled the chicken separately, without their usual corn-containing broth, and I went without the bacon due to cross contamination concerns. Their homemade aioli sauce was more than enough to make up for the lack of broth, and the wrap was fabulous!

I highly recommend this restaurant to anyone with food allergies, as they have proven that they will go out of their way to try and accommodate you as long as you know what questions to ask!

reno refreshments: a gluten (and corn) free guide to eating in reno, part 1

We're in the states again, and as such, we are traveling without all of our safe kitchen utensils. I have wonderful in-laws who have created a kitchen space for me and my special food and utensils, but there are times when it's necessary (and let's face it, fun) to eat out. It's been ages since we've been able to eat out safely, so I was very excited about this prospect. With the gluten free fad, though, I have been a bit nervous about the safety of restaurant eating. Even some of the restaurants I frequented last year are no longer safe, so it's taken hours of researching, calling, emailing, and googling to find safe establishments. Here are some of the places I've experienced so far this summer!

(Keep in mind that everything I have ordered has been gluten free and as corn free as possible. I use the Find Me Gluten Free app, call the restaurant, and then talk to a waiter and/or manager before ordering to ensure the food I am ordering will not make me sick. If I feel like the restaurant isn't safe or that the servers/cooks are not taking me seriously, I will leave with no hesitation. I am also considered "corn lite" in the world of corn allergies, so if you have reactions that go beyond keeping corn ingredients out of your food, you will need to do additional research.)

The first place we always visit when we come back to the states is In-n-Out. There are, of course, In-n-Out restaurants all over California, Nevada, and Arizona, so this isn't necessarily a Reno-specific review. I will say, though, that we look forward to visiting and have never had a bad experience. I let them know about my allergies and then order my burger protein style without any spread (the spread has corn syrup). They will wash their hands and use a special dedicated gluten free section of the kitchen to prepare your burger if you alert them of your gluten issues. The fries are also made in a dedicated fryer, so I almost always order fries well done to go with my burger. I also bring my own ketchup, since they use ketchup that has corn-derived vinegar.

Protein Style w/o spread + fries well done w/cheese = heaven on Earth.

One of our favorite local-to-Reno restaurants has always been Pneumatic Diner. Ben and I have both been going there since our high school days and we are so glad it's still open and as delicious as ever. It's a small, hole-in-the-wall type restaurant that has sort of a cult following. Pneumatic is 100% vegetarian with several vegan options and a few gluten free options. This type of restaurant is typically difficult for me to find safe foods in, because they rely heavily on grain-based foods. Pneumatic has a decent variety of gluten free dishes, though! It was easier to eat there before the corn allergy manifested itself, but despite that, I am still always able to find something to eat at Pneumatic and the staff is always willing to find me something safe to eat. This time, I ordered the combo Bayard and subbed the Jack cheese for one without vegetable rennet as well as the rojo sauce for their cucumber garlic sauce. It was delicious, and I had no issues with ingredients or cross contamination. Pneumatic is one of those restaurants where the environment is just as important as the food, and neither was disappointing during our visit!

Pneumatic! ♥

Combo Bayard with all sorts of deliciousness inside

I love the small size and eclectic atmosphere of this restaurant!

The last restaurant review for this blog entry is another of our favorite Reno restaurants: Cafe de Thai. I knew that they had several gluten free options, but I was weary of trying them out because most Asian restaurants use vegetable oil for their stir fries. After talking with one of the servers on the phone, I found out that if I brought my own oil the cooks would be more than happy to use it for my meal. I took avocado oil and red palm oil so they could choose the oil that would work the best with whichever meal I ordered (they opted for the avocado).

Cafe de Thai

When we arrived, the server I had spoken with on the phone ended up being our waiter so he was familiar with my restrictions. He was extremely patient and took notes so he could review everything with the kitchen staff. When I thanked him profusely, he said he was glad to be learning something new, which is always refreshing to someone who feels like they are being high maintenance (despite not really having a choice in the matter).

I was able to order the fresh spring rolls, and they made me a special spicy peanut sauce to go with them instead of their usual vinegar-containing sauces. As an entree, I ordered the Pad Thai. Similar to Great Full Gardens, they informed me that they needed to cook my chicken a bit differently since their usual marinade includes corn starch. I was also able to order a drink, which is rare in a restaurant. I tried their homemade gingerale, which is made with sugar, water, and fresh ginger.

Homemade gingerale

Fresh spring rolls (left) and specialty spring rolls (right, not gf)

My spring rolls and peanut sauce

The Pad Thai was just as great as I remember it 

The appetizers, drinks, and dinner were absolutely delicious, and the restaurant staff went to great lengths to accommodate and make me feel welcome and safe. It's so nice to know that I can once again eat at some of my all-time favorite restaurants, despite having so many restrictions!

This is just the beginning of our trip, and later this week we'll be trying out some newer Reno restaurants! Check back later if you'd like more information on eating out safely in Reno.