Tag Archives: Jessica Corwin

Cautionary tale of cracker crumbs

Even a crumb of gluten can have a serious impact on those who have sensitivities or celiac. (Courtesy Spectrum Health Beat)

By Jessica Corwin, Spectrum Health Beat


Just one-sixteenth of a saltine cracker is enough to cause damage in someone with celiac disease—mere crumbs.


This means that any of us hoping to serve meals free from gluten must pay attention to much more than our ingredients alone. We must consider the entire kitchen as we begin any gluten-free cooking adventure, everything from food storage to kitchen appliances.


Read on for six simple and effective tips to help you dish up 100 percent gluten-free meals with peace of mind.

1. Wash Up

Registered dietitian McKenzie Hall, co-founder of Nourish RDs, suggests beginning any gluten-free food preparation with hand washing. As even a crumb of gluten-containing food is enough to cause a negative reaction, the need to wash your hands every time you come across a gluten-containing ingredient or surface cannot be stressed enough.

2. Separate your storage

Food storage is not something that typically comes to mind when considering gluten-free safety, yet it is an essential component. Designate a specific cupboard, drawer and perhaps even the top pantry shelf as gluten-free zones to be sure no gluten containing crumbs are introduced. As a separate freezer may not be an option, prevent contamination by sealing ingredients securely within a zip-top freezer bag.

3. Manage your mise en place

Before you begin cooking, gather all your ingredients and identify whether or not hidden sources of gluten may be present. Sneaky sources include bouillon, artificial bacon bits, malt vinegar, wonton wrappers, dressings, sauces, seasonings, yogurt, and even colors or flavorings if they have been produced outside of North America. If you are uncertain, call the manufacturer to determine whether or not gluten is a concern.

4. Stock up on spatulas

If you are able to, purchase a separate set of utensils solely for the use of gluten-free food preparation. Please do as this will greatly reduce the risk of cross-contamination. Incorporating clean and separate utensils, cutting boards, pots into your kitchen, while avoiding the use of porous equipment such as wooden or plastic cutting boards are key to kitchen safety. Kim Koeller, founder of Gluten Free Passport, recommends designating a separate toaster and fryer for gluten-free cooking, as well as separate pots and strainers for gluten-free pasta.

5. Consider your condiments

Hall advises any gluten-free cook to buy separate condiments for gluten-free cooking to prevent cross-contamination of gluten. Consider doing so for condiments such as peanut butter, jam, jelly, cream cheese, mayonnaise, hummus and butter. Label each item with a ‘gluten free’ sticker or a red rubber band to let friends and family know not to dip a gluten-covered utensil inside, because once a gluten-drenched knife enters the peanut butter jar, it is no longer gluten-free.

6. Clean up the crumbs

While you most likely clean and sanitize your kitchen counters on a daily basis, when was the last time you cleaned your cupboards, pantry, or drawers? If gluten-containing foods, bread in particular, are being served in your kitchen, then crumbs should be a concern. Each time you reach into your silverware drawer, which is often, you are presenting the opportunity for crumbs to fall in and pollute knives, forks, spoons and other utensils with gluten.


Reprinted with permission from Spectrum Health Beat.

Go-to recipes for chaotic nights

Don’t despair. You can eat healthy, quickly on even the busiest evenings. (Courtesy Spectrum Health Beat)

By Jessica Corwin, Spectrum Health Beat


We all have those nights when you’re home late from work or when picking up kids from their various activities throws your schedule way back. Your stomach is growling, the kids are hangry, and the temptation is strong to swing by a fast food drive-through for a quick fix.


But, deep inside, you know that’s not the best nutritional solution, and you’ll regret your decision as soon as the soda gurgles at the bottom of that paper cup.


While I generally encourage home-cooked meals, I understand the reality that our busy lives sometimes makes this ideal more difficult to achieve.


So here are some recipe ideas you can throw together in a pinch to deliver a healthful meal on the table in no time.

Nine of our family favorites:

1. Black Bean Quesadillas

Simply add a can of no-salt-added black beans to a whole grain tortilla with shredded cheese and a handful of baby spinach, then cook on a heated pan until the cheese is melted. Or, if your kids are food detectives as ours are, mash up white beans and spread in a thin layer on the tortilla before adding toppings. That adds some hidden nutrition.

2. Chicken or Tofu Stir-Fry

As time does not allow for much produce prep on these evenings, I opt for frozen stir-fry vegetables and a quick homemade teriyaki sauce of honey and tamari or soy sauce. Serve alongside brown rice (keep some ready to go in the freezer, refrigerator, or opt for a bag of microwavable rice). If you’re lucky, you may even have leftover chicken on hand that you can slice up; if not, quickly squeeze the moisture from firm tofu, dice, and stir-fry away!

3. Tortellini Pasta

I try to keep a well-stocked kitchen with pantry staples for Plan B nights. A few of the staples? Whole grain tortellini, spinach and marinara sauce. When you get home, begin simmering the marinara in a medium saucepan on the stove. In a separate skillet over medium, toss your fresh spinach or slowly heat your frozen spinach. Add the cooked tortellini to the spinach (or keep separated for little ones still learning to enjoy these flavors together) and top with the marinara. If you have any leftover chicken, turkey or beef, you could certainly serve this in or alongside this dish.

4. Corny Salmon Cakes

These are amazing and perfect finger foods for little ones! You can find the recipe here from the Meal Makeover Moms.

5. Black Bean Burgers

I often make my own and freeze an extra six or so, however you can also stock up on your favorite veggie burger as a quick and easy backup. My favorite recipe can be found here from the Six O’Clock Scramble.

6. Egg Sandwiches

All you need is whole grain bread, eggs, cheese, and if you prefer, fresh spinach leaves and sliced tomatoes. If you want to take things up a notch, add sliced avocado. Serve sunny-side up alongside a dish of fresh fruit for a complete (and completely simple) supper.

7. Pizza-Dia

Think pizza on a tortilla. In all honesty, we have even made these using whole grain bread or portabella mushrooms. All you need is mozzarella, tomato sauce, and the toppings of your choice.

8. Super Sloppy Joes

Another winner is this healthy sloppy Joe recipe made from ground meat (consider lean turkey), whole grain buns, and the veggies of your choice. Done and done.

9. Taco or Wrap Night

This meal can be served in a variety of ways. Whether you choose to go with traditional beef or bean tacos in a hard corn tortilla, or you choose to mix things up, the goal is to have a self-serve meal to save a bit of effort on your end. My family loves these fish tacos from Real Mom Nutrition.


Reprinted with permission from Spectrum Health Beat.