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!

yummy yakiniku

If you've been in Japan for very long, you will probably have heard about yakiniku. 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. It's very easy to make yakiniku at home, and you'll often see locals cooking in this style with portable grills during festivals.

Yakiniku with veggies, rice, and lettuce

This style of cooking is also popular in restaurants, and as many have discovered, not all yakiniku restaurants are considered equal. Many of these establishments include all-you-can eat buffets or sets, where diners can choose their style of raw meats and veggies to cook on their own table-top grills. While it may be tempting to choose an inexpensive ¥1000, all-you-can eat yakiniku restaurant, the variety and quality of ingredients typically won't be very high. This is where Yakiniku King comes in!

Located on Highway 58 between Camp Foster and Kadena Air Base, Yakiniku King offers better quality meats, including several types of beef, chicken, pork, and seafood that are available in differently priced sets. The sets, which start at about ¥2600 per person for dinner, include a variety of different ingredients and meals to choose from. The mid-range set (referred to as the "Standard Course," which costs ¥2900) contains more than 100 different food options, to include rice and lettuce, meat and seafood, noodle dishes, Korean bibimbap, hot pots, various side dishes, and even dessert options!

Once diners have chosen their set, ordering is a breeze! All you have to do is choose the dishes you want to try, using a handy handheld digital tablet. There is even an English option for those customers who aren't able to read Japanese! Once the order is placed electronically, a server will bring your food and beverages right to the table. Orders are unlimited, as long as you place and eat them within the allotted 90 minute time frame.

While ordering on the tablet is entertaining, the real pleasure comes cooking and eating the actual meal. Once your raw food arrives, you can season and cook it to your liking with your table's built-in grill and the provided selection of sauces. Some meats come with sauce already and others come with only salt, so you can use soy, ponzu, lemon, or yakiniku sauce(s) to glaze your meat or use for dipping later on.

Customer service at Yakiniku King is wonderful! The servers can be called to refill drinks or provide a new grill net at the push of a button. The food is of nice quality and the vast variety of foods on the menu provides options for meat-lovers, for vegetarians, and for those who may have food allergies. It's no wonder this place has become one of our family's favorite places for a dinner with friends!

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!

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.