The Gluten Free Files

I am not one of those advocates for the Gluten Free, Casein Free diet because I believe that it’ll cure Autism.  I initially started my son on a dairy free diet because we suspected that he was lactose intolerant, and with testing, we found out that he was.  We started to see an improvement with his digestive issues by eliminating his beloved milk from his diet, and this was before we had confirmation he was intolerant.  He still had other issues though, such as constipation and bloating, GERD, and some others.  In reading the list of foods he couldn’t eat that would aggravate his GERD, I found that what made the GERD worse, helped with the constipation, and vice versa.  I just said, “self, what if we just tried this Gluten free thing?”  It seemed like an ok thing to try because the diet appeared to be full of foods that didn’t really seem to interfere with digestion and cause further issues.  I felt as though I had nothing to lose going this route.  So I gave it a shot.  And while I’m no expert, my son still has a few gastrointestinal issues, overall, he appears to be doing much better than he was a year ago.  And while many of the prepackaged foods are more costly than those full of gluten, I have found that there are many recipes out there that can be made for little cost, or cost equal to that of the Gluten filled favorites.  From time to time, I will be posting my most favorite (and my kiddo’s) GFCF recipes.  Some are actually quite delicious and once you get the hang of it, you’ll be surprised what you can actually eat.  For a time, I thought we could only drink juice and lick jerky.


If your kiddo has a great love of the potato as mine does, but you don’t want to feed them that hot greasy (albeit delectable) french fry, give these a try.  Oven baked, pretty darn good.  I have been (sometimes peeling) and cutting my son’s french fries to make at home for quite some time now and I didn’t really like the oven baked ones that needed so much oil to get crisp.  I might as well have fried them…wouldn’t have taken as long to do so.

I saw this recipe somewhere, cannot remember where though, so don’t ask me, 🙂

  • 2 large unpeeled russet potatoes, or 2 unpeeled sweet potatoes 
  • 2 egg whites (large egg)
  • 1 teaspoon black pepper, freshly ground
  • 1-2 teaspoons salt (I use sea salt)
  • Oil spray or 1 tablespoon light olive oil
  1. Cut potatoes into thin strips.  In bowl, whip egg whites until foamy.  Add black pepper and salt.  Mix.
  2. Add the potatoes and toss to coat.  Spray cookie sheet with oil spray or wipe surface with light olive oil.  Nonstick cookie sheet or nonstick foil work too, if you don’t have oil spray or light olive oil handy.
  3. Bake for 30 to 35 minutes at 450 degrees or until potatoes are crisp and brown.
  4. Done.  Easy peasy.

This recipe contains no gluten, no milk, no soy, no corn, and no nuts.  However it does contain egg (duh!).


My kiddo really only favors “crunchy” textures, as do many other kiddos with ASD.  He also isn’t that big of a fan of veggies either…then again, what kid is, right?  I’m not saying that he’ll eat every kind of vegetable if they’re frozen, but he’ll eat frozen peas from time to time, which is better than none of the time.  Serve as snack or part of meal.

  • frozen peas (regular or baby)
  1. Open bag.
  2. Eat.

They say organic is better, but hell, I sometimes don’t even do that honestly.  I’m more of what’s cheaper kind of gal, I should change that one day, but….

No gluten, milk, soy, egg, corn, or nuts.



My kid’s don’t really drink sodas anyways, but if they ever wanted one…they still wouldn’t get it.  However, I’m big on sodas (Dr. Pepper addict), but in my efforts to cut back on soda, I went to juice and water, which worked for about two weeks, then I craved a soda again.  I really only wanted that carbonation I believe.  Soda isn’t really all that conducive to a healthy lifestyle, so I decided to come up with a way I could get my carbonation fix and still maintain some healthy in my life.  Thinking back to Math and Science Camp in school, I remembered one of the instructors putting juice in their water and wondering why they were doing so.  It was seltzer water and he was making his own “soda.”  Years and years later, I finally found something good that came out of that camp.  Then I went on a mission to find a recipe that included seltzer water and juice because I didn’t want to mess it up, and I found one that was pretty much identical to what I pretty much made up at home…I wasted like 5 1/2 minutes on the internet.

  • 1 (liter) bottle seltzer
  • 4-6 tablespoons 100% frozen juice concentrate, thawed
  1. Pour a small amount of seltzer out of the bottle and slowly add the thawed juice concentrate.  Slowly, you don’t want the fizz to come out of the bottle.  Use just enough to flavor the drink.
  2. Place in fridge.
  3. Boom!  Natural soda.  Get your sip on.

No, gluten, milk, soy, egg, corn, or nuts.

Sauce Note:  Make sure the juice concentrate you use is 100% juice, I mean nothing is going to happen to you or the recipe should you use that 2% juice and 98% cocktail of made up flavors, but don’t you just feel better with the real deal?  It also tastes better because it feels better, and it feels better because it is better…for you.


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