Scary Costumes? Sure. But Scary Candy? No way.

Every Halloween, we spend weeks prepping costumes, porch decor, and party plans... but what about the actual stuff we give our kids to eat?  🎃  Let’s Be Honest With Each Other. 🍬  Start rethinking everything you were told about a very dirty little holiday in America. 

• Most American Halloween candy is ultra-processed, artificially colored, and loaded with bad sugar and cheap, empty ingredients.
• Many of these brands use high-fructose corn syrup, petroleum-based dyes, and inflammatory oils.
• And yet most of Americans hand it out like tradition gives it a free pass.

Parents—It’s Time to Reflect:

• Why do you keep buying the same candy brands when we know they’re made from low quality ingredients? If you didn't know, this is a wake up call to learn about food, ingredients and make better choices for yourself and others. 

• What makes it okay “just because it’s Halloween” or “a special occasion”? No such thing as a cheat day. You make conscious decisions to consumer anything so take responsibility and own it. Don't tell others to do what you do. 

• If we wouldn’t let our kids eat this stuff on a random Tuesday, why is it fine on October 31st—in mass amounts? Common sense applies all year round. Plus, if you are not in tune with your stomach, GI and bowel movements then it's time to grow up and become a real adult who is smarter tomorrow than yesterday. 

• Are we afraid of disappointing our kids, or other parents? Or are we just stuck in an outdated tradition? Sounds like a weak person response. It's not enough to have a great job, educated and a nice car, home or clothes. Your body is a temple and you should never spoil it with junk, and toxicities but if you do willingly reconsider more of your choices. 

11 Power-Packed Gluten-Free Breakfast Recipes To Rock Your World`

Let’s be honest—gluten-free mornings can feel rushed, repetitive, or worse… a blood-sugar crash waiting to happen. Whether you’re navigating school drop-offs, Zoom calls, or simply trying to keep your gut calm and your energy up, breakfast should fuel your day, not spike and crash it. Let’s upgrade your AM routine! 

High in Protein. Clean on Ingredients. Simple to Make. Safe for Celiacs. Can anything be more beautiful?

I’ve rounded up 11 nutrient-dense, family-friendly gluten-free breakfast ideas that are:

• Celiac-safe (zero gluten, zero cross-contact, get the risk out-of-here)

• High in protein and fiber to keep you full and avoid cravings later

• Low in added sugars (sorry-not-sorry, no artificial junk or syrupy crap in here)

• Fast to prep for busy weekday mornings

With me, you’re not just avoiding gluten—you’re building stronger bodies, steadier energy, and healthier habits for the whole family, that special someone you spoil or keeping yourself ready to take on the world! Now write these down or print them out. Let's go:

1. Veggie & Turkey Bacon Egg Muffin Cups

• Prep Time: 25 minutes

• Main Ingredients: Pasture-raised eggs, spinach, mushrooms, Applegate turkey bacon, almond milk

• Why It Works: High in protein, rich in iron and choline, portable

• Fiber Boost Tip: Add diced bell peppers and pre-roasted sweet potatoes

2. Greek Yogurt Chia Parfait (Granola-Free)

• Prep Time: 5 minutes

• Main Ingredients: Full-fat Greek yogurt, chia seeds, walnuts, blueberries, tspn raw honey

• Why It Works: ~20g protein per serving, omega-3s, no added sugar

• Fiber Boost Tip: Top with ground flaxseed and psyllium husk for extra gut love

3. Gluten-Free Breakfast Tacos with Black Beans

• Prep Time: 10 minutes

• Main Ingredients: Cassava, almond or corn tortillas, eggs, black beans, avocado, cilantro

• Why It Works: Fiber from beans + healthy fats from avocado = longer fullness

• Protein Tip: Add shredded chicken, beef, or organic sausage (this may add more time)

4. Cottage Cheese Savory Power Bowl

• Prep Time: 3 minutes

• Main Ingredients: Ideally organic cottage cheese, sliced cucumber, cherry tomatoes, chopped dates

• Why It Works: ~25g protein, calcium-rich, very low sugar

• Fiber Boost Tip: Add chickpeas or use flax crackers for crunch

5. Almond Flour Pancakes with Nut Butter

• Prep Time: 15 minutes

• Main Ingredients: Almond flour, pasture-raised eggs, organic unsweetened almond milk

• Why It Works: Naturally grain-free, high fat & protein, satiating

• Fiber Tip: Serve with chia raspberry mash instead of syrup

6. Turkey Sausage Sweet Potato Hash

• Prep Time: 15 minutes

• Main Ingredients: Nitrate-free turkey sausage, diced sweet potatoes, kale, red onion

• Why It Works: One-pan meal loaded with Vitamin A, protein & fiber

• Fiber Boost Tip: Toss in black beans or serve over lentil sprouts

7. Superfood Smoothie with Matcha Green Tea, Collagen & Greens

• Prep Time: 5 minutes

• Main Ingredients: Organic matcha powder, Unflavored collagen peptides, frozen cauliflower rice, spinach, almond butter, wild blueberries

• Why It Works: Sneaky veggies, no sugar, ~25g protein

• Fiber Tip: Add chia + avocado + acacia fiber powder

8. Quinoa Egg Veggie Bowls

• Prep Time: 20 minutes (or 5 min. with pre-cooked quinoa)

• Main Ingredients: Tri-color quinoa, scrambled eggs, arugula, roasted peppers

• Why It Works: High in fiber and complete protein from quinoa and eggs

• Prep Tip: Batch cook quinoa and keep in fridge for the week

9. Scrambled Tofu & Kale Skillet

• Prep Time: 15 minutes

• Main Ingredients: Organic firm tofu, kale, turmeric, onion, nutritional yeast

• Why It Works: Soy plant protein + B vitamins

• Fiber Boost Tip: Add lentils or pre-cooked black rice for a hearty bowl

10. Egg Crepe Wraps with Hummus & Veggies

• Prep Time: 10 minutes

• Main Ingredients: Spread thin egg crepes (just eggs!), roasted red pepper hummus, arugula, shredded carrots

• Why It Works: No grains, high protein, fast to eat on the go

• Fiber Tip: Toss in leftover roasted broccoli or lentils for crunch

11. Chicken-Avocado Mini Bites

• Prep Time: 12 minutes

• Main Ingredients: Shredded chicken breast, avocado mash, hard-boiled eggs

• Why It Works: Zero prep in the morning, and kid-friendly

• Fiber Boost Tip: Serve as a cucumber crunchwich, lettuce wrap or with rice paper wraps

Although I am not a doctor or a Registered Dietitian, these are reasonably accurate recommendations. Please use your judgement and as necessary, seek medical professional for advice before consuming.  And always do your own research ahead of time to shop for certified gluten-free safe nutrient dense food. 

Ghost Gluten: Why Gluten-Free Restaurant Menus Put You at Risk

Gluten-free has gone mainstream. You can now walk into nearly every restaurant and find a menu marked with symbols for gluten-free, dairy-free, vegan, keto—even “paleo-flex” in most metropolitan areas.   From airport food courts to trendy ghost kitchens, there’s never been more choice for people who eat gluten-free. But if you live with Celiac Disease or severe gluten intolerance, that “choice to trust everywhere” can come at a cost: your health.

We’re not just talking about hidden ingredients. We’re talking about ghost gluten—microscopic cross-contact that hides behind shared prep spaces, careless training, and a dangerous overconfidence in vague menu claims. And if you have Celiac Disease, you already know: it only takes one crumb.

The Rise of "Convenient Gluten Friendly"—But Not "Celiac Safe Gluten-Free"

You’ve seen it: a restaurant slaps a “GF” next to a pasta dish, pho, or adds a cauliflower crust and suddenly markets itself as gluten-free friendly. But here's the harsh truth:

A gluten-free menu item is not the same as a gluten-free kitchen.

• Ghost kitchens (shared facilities preparing food for multiple brands)

• Third-party delivery (UberEats, Grubhub, DoorDash drivers with no allergy training)

• Food halls and quick-serve spots using common fryers and cutting boards

This convenience-focused system makes it nearly impossible to guarantee a product hasn’t come into contact with gluten—even if the ingredients themselves are GF. And for Celiacs, cross-contact is contamination, period.

"Gluten-Friendly" ≠ Gluten-Free

Why Gluten-Free and Seed Oil-Free Should Go Hand in Hand: A New Standard for Clean Eating

Over the past three decades, we've seen an absolute boom in gluten-free products—a welcome shift for those of us with Celiac disease or gluten sensitivity. But there’s a critical piece missing from the conversation: the quality of ingredients in our gluten-free food, especially when it comes to inflammatory seed oils.

As a +25 year diagnosed Celiac, I advocate deeply embedded in the clean eating movement despite the challenges from the community. I’m here to say it’s time for the food and beverage industry to evolve. “Gluten-free” alone isn’t enough anymore. Consumers—especially those managing chronic inflammation—are demanding gluten-free and seed oil-free foods, and brands that fail to get ahead of this trend will fall behind.

Exploring the Vital Role of Food Trade Shows: A Gluten-Free Perspective

It's almost time for sampling and meeting brands!  As a gluten-free lifestylist, attending food trade shows isn't just an opportunity—it's a thrilling experience that offers deep insights into how brands within the gluten-free and health-conscious sectors market themselves. These events are more than showcases; they are vibrant hubs of innovation, networking, and education that shape the future of our dietary landscape. This weekend is The Specialty Foods Association's Fancy Food Show on June 23-25 2024. 

Spotlight on Innovation, Trends and Artificial Intelligence (AI)

For those of us committed to transparent gluten-free living, diagnosed with Celiac Disease, food trade shows are treasure troves of innovation but also risk. Here, we witness first-hand the latest advancements in gluten-free baking techniques, discover innovative plant-based ingredients, explosion of sodas, water, snacking, along with international specialty foods like meats, cheeses, oils, olives, and explore cutting-edge technologies that redefine how we approach dietary restrictions. These shows inspire creativity and drive the development of products that not only meet but exceed the expectations of health-conscious consumers like us. How will AI affect the supply chain, operations, data analysis, marketing and sales?

Building Connections 

Connecting at food trade shows is a highlight for me.

Navigate Your Gut Health By Understanding Prebiotic and Probiotic Foods

Hey, "Did you eat enough good bacteria today," said a few Influeners on Instagram this week.

What do the terms 'prebiotic' and 'probiotic' actually mean? They both play a unique role in supporting our digestive system, but for those of us on a gluten-free journey, deciphering the distinction between these two categories is crucial to our ongoing education and absorption of nutrient-dense food. Let's explore the difference between gluten-free prebiotic, such as bananas, and probiotic foods, such as yogurts, shedding light on their individual benefits, and provide a list of examples readily available at your local store.

Savvy Gluten-Free Living: Budget-Friendly Tips and Delicious Recipes

This world we live in requires expanding dietary choices. Yet maintaining a gluten-free lifestyle can sometimes be perceived as expensive, difficult and frankly annoying to others. However, with planning and creativity, you can enjoy a healthy and fulfilling gluten-free lifestyle without putting a massive dent in your wallet. Let's explore practical tips for gluten-free living on a budget, covering affordable ingredient alternatives and providing delicious budget-friendly recipes.

A Guide to Gluten-Free Safe Dining When Traveling

Traveling is supposed to be fun, right? Yet living with gluten sensitivity or Celiac Disease presents a unique set of challenges and a lot of anxiety particularly when it comes to finding something safe to eat when you're out of your comfort zone. Whether you are in a new airport, actually on the airplane, or in a new city or country of unfamiliar territory, the quest for safe and gluten-free dining can be akin to navigating a maze. Do not stress. Let's delve into the challenges of eating gluten-free, share strategies for minimizing cross-contamination risks, ensuring extremely low risk or walking away, and offer tips for a seamless reduce gluten exposure both at your travel home and during each leg of your travels.

A Beginner's Guide to Creating a Cozy Compost at Home

Embarking on the journey of composting can feel like stepping into a whole new world of sustainability and gardening joy. Don't fret and worry if you're a beginner – creating your own compost is a simple and fulfilling process that anyone can master. We all have to start from somewhere and try to optimize our lifestyle choices. As a Celiac or any type of gluten-free journey, you have a second chance at life. Your education on food ingredients, removing artificial foods and exploring the world of sourcing foods of all types includes composting to grow your own food in your backyard.  Now, let's explore the steps together and create a warm, nurturing environment for your composting adventure.

Decoding the Gluten-Free Oreos: A Peek Behind the Ingredients

Hello cookie enthusiasts! The world of gluten-free treats just got a bit more exciting with the arrival of gluten-free Oreo cookies from Nabisco. For those who have been patiently waiting to enjoy the classic Oreo experience without the gluten, it seemed like a dream come true. However, let's take a closer look together at the ingredient list to see if these cookies are as delightful as they seem or if there might be a lot of room for improvement. Nabisco's gluten-free Oreos have brought a lot of joy to those with gluten sensitivities or celiac disease. Finally, a chance for everyone to join in on the Oreo fun without the auto-immune / toxic gluten-related attack. But, before we dive into the snacking adventure, let's chat about what makes up these sweet treats and whether they live up to the hype.

Covid 19 and Gluten Free Living

Gluten free living was always a challenge, but now, there are even more hurdles. With COVID 19 restrictions everywhere and no end in sight there continues to be a never ending road of mystery ahead for those on a gluten free and allergen free lifestyle. 

If you dine out, many restaurants are still only providing take out. Are they being more careful or the same to adhere to a strict gluten-free request? I continue to trust only the same, tiny amount of local restaurants and route them in our meal plan. 

Meanwhile depending on which state you reside or travel to some allow you to eat indoors. At times it feels like you may be in a different word based on the amount of mask restrictions or openness. Nevertheless, communicating with a mask to a waiter with a mask provides more anxiety to those with restrictions on gluten based foods and with allergies. Simply because trust is built on verbal communication and non verbal cues in person. 

Real Food Real Health Resolution

Who loves food? Who doesn't? Food is not only essential to our development from our early days but responsible for our ability to fight off challenges related to immune health, too. I believe we are what eat and we need to choose our delicacies in moderation. Can you eat veggies and fruits all day? Have you tried any new spices, teas, or fungi?  Are you living a flexitarian lifestyle of both meat and plants? What we as gluten free peeps can't risk is flirting with foods that contain or have risk of cross contamination of gluten.  This damages our health, visibly or silently. So keep saying, no, to those gluten everyday temptations and say heck yay to the world of fresh ingredients and less packaged or processed foods as you prepare your meals, snacks at home and when you leave the door. When you do choose a packaged processed food, eat them in moderation, mixed with an active healthy lifestyle, in the sun, and having fun all year round with those you love. 

NJ Gluten Free Nourished Festival October 5th and 6th

It's that time of year again when you can explore trusted and credible gluten-free brands all in one place! This is practically a dream come true for those with Celiac Disease or other gluten and allergen sensitivities. The backbone of the type of event is that all brands must adhere to strict gluten-free protocol to be permitted to sample and sell at the event per the FDA guidelines < 20ppm gluten cross contamination.  Always double check with the people at the booth before sampling to ensure your lifestyle / dietary guidelines are discussed and the utensils and appliances used to cook, prepare and organize samples are also safe for you. Yes. you can even buy products so bring some bags and cooler bags :) Bring your entire family, friends and share with your co-workers.  I'll see you there!

Use This Coupon Code: (Code Expired)

Gluten Free Risk In Everyday Life

Those who know me, love or hate me. I say that jokingly, but it's true. My life is very difficult as I'm very serious to strive for ultimate gluten-free health and protecting our legit gluten-free movement. As an ambassador for gluten-free transparency, heck, call me a trail blazer or whichever word you decide, gluten-free living is as serious as a heart attack.

If anyone tells you that adhering to any level of gluten-free lifestyle is easy or simple, they're lying and probably secretly very ill without people knowing.  If they're telling you it's an everyday challenge, but accept the lifestyle and take the bull by it's horns give them a high five and support them! I have lived it, seen it, heard it and here to help by overcoming my own demons of over 20 years of being a diagnosed Celiac. 

Why Gluten Free Dieters Still Have Symptoms

Still having gluten free symptoms? Despite your race, skin color, eye color, sex, or job, gluten related illness can strike. Modern science research has objectively showcased that any person, regardless of their heritage, often cannot ingest and digest food and beverage containing gluten resulting in a variety of auto immune related illnesses. 

Happy Baby Organics Gluten Free Pouches

Happy Baby Organics clear packaging is just the transparency and visibility you need to provide your baby with the best organic food ingredients. And the best is the only option. From those early months when baby begins to explore beyond breast milk, Happy Baby Organics delicious variety of purees during that first year or a bit longer are a first hand recommendation! Especially early on, when you don't have the time or lack the energy, you don't have to make fresh baby food all of the time. C'mon you are an overloaded mommy and daddy on a busy schedule. The non-stop To Do list from your day time job working, cleaning, lack of sleep, and soaking in the baby moments are all in the mix.  If you are like us, sleep wasn't easy to come by, so having a trusted baby snack helped a few times per week and especially during traveling!

Clearly Crafted Baby Puree for Babies And Tots

With dozens of flavors and easy to open packs your kids are going to enjoy these organic baby food pouches and see their other awesome baby goods. 

Gluten Free Cheerios Evil Joke On Celiac Disease

What is with Gluten Free Cheerios evil joke on Celiac Disease? First, in 2015 Cheerios launch resulted in a recall of 1.8 million boxes. Two years later in late 2017, Canada rejects gluten-free Cheerios uncommitted attempt at legit gluten-free cross contaminated product safety and removes it from the country. Zoinks! Advocates from Canada our northern neighbor of USA deem Cheerios from parent company General Mills not suitable for gluten-free consumption.  Still eating fake GF Cheerios? Too many gluten-free consumers either don't know this news exists, aren't showing symptoms or living ill and in denial of gluten-free issues. Who can we jump on to blame?

No Definition or Standard For Gluten-Free Exists

2017 Gluten Free & Allergen Free Food Show Oct 14 and 15

Attention all smart and health conscious shoppers in the tri-state area, October 14 and 15th is the Gluten-Free & Allergen Friendly Expo! This is a humungous opportunity to learn along with your family and close friends who support your health needs. It surely does take support to be 100% committed to gluten-free safety and no cross contamination. Whether you have Celiac Disease or on a strict gluten-free smart diet choice, some of these brands you should learn more about and get to know as they could be your new favorites. Below is the info you need to grab tickets on discount and serious tips to have a great show and not get yourself ill or ill-informed.

 Get Tickets Here >

For 20% off enter code: 

ADVANCE 

(Expires: 10/13)

Cross Contamination Is A Secret Killer

Stop using the phrase "Gluten-Free" 

and start using "Reduced Gluten"

In over 20+ years of managing Celiac Disease, I proclaim to you from the top of my lungs and bottom of my heart that gluten cross contamination is the #1 health issue facing gluten-free consumers today. Yet majority of gluten-free consumers do not take gluten seriously and lack a huge education to eat safely.  Most have either no idea of the phrase "cross contamination" or simply don't care how dangerous it is to consume a little bit of gluten in a public kitchen which scares me even more! It's my belief that these everyday cross contamination risks are damaging the entire gluten-free movement and keeping people secretly sick while they carry out their "normal" fake health focussed lives.

Have you worked at a restaurant or at least peeked inside a busy restaurant kitchen? It's a mad house of mastery with multiple chefs, cooks and runners on the line slicing, dicing, sautéing, baking and preparing dishes. In fact, it's quite beautiful at a nice restaurant to watch this unfold. You probably have at least seen it on TV or online cooking shows. However, when any gluten ingredients are involved, especially, wheat flour, an entire kitchen becomes cross contaminated and risks go up for you and me.

Grow Your Own Food - Super Simple Gardening Tips

The Spring Weather has definitely arrived and that early morning freeze has officially subsided in greater NJ/NYC/Philadelphia area. It's the time to rock out with my green thumb and plant some of my favorite greens right away this week. Although I'm not an expert gardener and haven't been able to garden in recent years, I have a few gardening tips that anyone, anywhere can implement to grow your own food. Starting with arugula, red leaf lettuce, spinach, kale and parsley!