The Best Meals You Can Make That Are Both Gluten And Lactose Free.

There are some tricky customers out there. You might be used to serving up food for a lactose intolerant person. You might be used to serving up food for your gluten intolerant friends. It isn’t too hard to do one or the other, but trying to accommodate for a group of guests that contains both gluten and lactose intolerant people without driving yourself crazy over hundreds of different recipes can be hard. Here are some of the best meals you can make that contain neither gluten or lactose. There are plenty of easy to cook recipes that should keep everybody happy and healthy.

How to know if you have an intolerance

Food intolerances are on the rise, with millions of people being effected by an inability to metabolize certain proteins and sugars. Home testing kits are available from companies like Intolerance Lab in the UK and are considered accurate. The best way of figuring out what kind of food intolerance somebody has is the most simple – cutting out foods one at a time to check how your health fares.

Spanish Orange And Almond Cake

Lets start with the dessert first, just like we have always wanted to. This classic Spanish cake contains no gluten or lactose, but plenty of citrusy flavor. Whole oranges are simmered and then very finely chopped alongside crushed or chopped almonds in order to make the base of this flavorful showstopper. Norma Macmillan has provided us with a recipe write-up over at Allrecipes.

Cherry Tomato Salad

Sometimes the simplest dishes can be the most welcome at gatherings. Salley Sibley’s cherry tomato salad recipe is extremely simple indeed – being made of vinegar, oil and herbs. The key to a good tomato salad is (of course) the quality of your main ingredient. Only buy tomatoes in the summer months. If you buy them out of season you are likely to receive fruit that has travelled far, sat in a cold box for ages and lost flavor.

Black Bean And Corn Quinoa

Quinoa is fast becoming a grain of choice for people eating a gluten free diet. Whilst it is gluten free, it also provides lots of protein and carbohydrates that food intolerant people can easily metabolize.

This black bean and corn quinoa recipe from Taste of Home bucks the trend of boring quinoa based meals. This herby, spicy dish is perfect as a filling main meal or as a side to fish.

Lime, Sesame And Coconut Courgette Carpaccio.

Spiralized courgette provides the base for this light and fragrant fusion dish inspired by both Thai and Italian cuisine. The lime, chili and coconut make this a perfect accompaniment to curries, kebabs, sea bass and chicken. Whilst spiralized courgette is sold in large supermarkets these days, it is far inferior to fresh stuff that you prepare at home. If you don’t own a spiralizer, carefully cut the vegetable into thin strips using a knife and curl then around a pencil or your finger.

What to Look for in a Protein Bar

With so many “healthy” products on the market, it can be challenging to decipher what’s truly beneficial for your body. If you’re shopping for protein bars, you likely want something energizing, low-fat, and low-calorie, yet still tasty.

But unfortunately, there are a lot of not-so-great options lining the grocery store aisles. Many protein bars are packed with sugar or provide more carbohydrates than protein. Next time, whether you’re shopping in-store or online, stop and consider the following factors before dropping just any protein bar into your cart.

Identify What Type of Protein You’re Looking For

When choosing a protein bar, don’t just look at how much protein the bar contains; you also need to understand the protein source. There are many protein types used to make protein supplements, and depending on your diet and the protein source, each has different benefits.

  • Casein Protein– One of the most common options for protein powder users, casein protein is a complete protein that digests slowly. Like whey protein, casein protein comes from milk.
  • Egg Whites– Within an egg, the egg white has the highest concentration of protein. Egg white is a complete protein and contains high levels of leucine, which plays an essential role in building muscle mass.
  • Nuts and Seeds– Often included in protein bars in whole form, nuts and seeds are natural protein sources. However, consumers should be aware that some nuts have a significant amount of fat.
  • Pea Protein– Made from yellow split peas, pea protein has all the essential amino acids but isn’t considered a complete protein because, by itself, it doesn’t contain enough methionine cysteine. However, pea protein does include a lot of fiber. 
  • Soy– Derived from soybeans, the soy protein used in protein bars has very little fat and doesn’t contain any cholesterol. With all nine essential amino acids, soy is a complete protein.
  • Whey Protein– When cheese is made, the liquid that falls away from the curd during the process is called whey. The body can digest whey protein quickly, and whey is a rich source of branched-chain amino acids (BCAAs).

Does the Protein Bar Provide Fiber as Well?

When searching for the right protein bar, try to find an option packed with fiber. High-fiber foods are extremely filling, making high-fiber protein bars ideal if you eat them as meal replacements. Fiber also helps with digestion and may even help you lose weight, as its “energy dense.”

Take a Look at the Calorie Count

Especially those with more carbohydrates, some protein bars have a lot of calories. If you’re counting calories but want the energy that protein bars offer, look for options with 200 calories or less, unless you use it as a meal replacement. In that case, bars around 350 calories should suffice.

Are There Any Artificial Sweeteners?

Like all packaged foods, many protein bars, unfortunately, contain added sugar or artificial sweeteners. When picking a protein bar, check the labels, and avoid products that contain sucralose, advantame, and saccharin. Instead, opt for protein bars that use honey, fruits, or maple syrup for sweetness.

Are There Any Trans Fats?

With protein bars, as with everything you eat, you want to stay away from trans fats. These manufactured fats can raise “bad” cholesterol and lower “good” cholesterol, increasing heart disease risks.

Does the Protein Bar Fit Your Dietary Restrictions?

If you have allergies, follow a specific diet, or have other dietary restrictions, you may have trouble finding an ideal protein bar. However, you do have options.

  • Vegetarian– Vegetarians can opt for protein bars that use egg whites, whey, or casein as their primary protein source.
  • Vegan– If you don’t eat animals or animal products, look for a protein bar that uses nuts, seeds, soy, pea proteins, coconut oil, fruits, and whole grains. 
  • Keto– If you’re looking for a keto protein bar, you’ll have to choose a product without grains. For example, this keto friendly protein bar option is packed with collagen protein and has added MCT oil to help satisfy hunger.

The Perfect On-the-go Protein Source

You should be able to rely on your protein bar for energy and satiation. Plus, a protein bar shouldn’t detriment your health with added sugars, artificial sweeteners, trans fats, or empty calories. Especially if you eat a protein bar every day, it’s worth taking the time to consider what’s in it and if there’s a better option out there.

Sweet treats for vegans

Experiencing the persistent urge to indulge in all sorts of sweet things? Well, you should not feel guilty. Unlike other people, vegans have difficulty identifying dairy-free desserts and treats they can consume since the options are minimal. There are numerous vegan desserts to suit your needs.

Below is a list of vegan treats you can splurge on...

Blueberry Matcha Popsicles

How about a rich, fruity flavour that will carry out some detoxification on the body? A blueberry matcha popsicle is a perfect way to unlock both of these benefits. The matcha is the ingredient in the popsicle responsible for all the detox work. Matcha is a powder obtained from the crushing of dried tea leaves known as Tencha. It also has other health benefits, such as preventing the body against cardiovascular diseases, type 2 diabetes, and cancer types. The popsicles also contain light coconut milk which is a good replacement to dairy milk.

Chocolate and Vanilla Cookies Ice Cream Cake

Treat your taste buds to the delight that comes from this perfectly baked cake. It has several ingredients such as coconut milk cream, vanilla cookies and chocolate toppings brought together to bring out its heavenly state.

Vegan Brownies

Exclusively prepared by mixing ingredients sourced from plants, these vegan brownies are baked to perfection. They are stickier and better than normal cookies. The brownies can be served alongside your evening tea or as a snack when passing the time with friends. Thinking of a cool gift for a friend that has a sweet tooth? How about a gift box containing the ever-tasty vegan brownies?

Chocolate Nut Butter Cup

Need to treat yourself while still keeping up with the dieting? Rich in calories and contain very minimal sugar amounts, Chocolate nut buttercup is the way to go. This version of the buttercup does not contain peanut butter. Instead of the peanut butter, Almond butter is used since it is super rich in Vitamin E.

There are 4 milligrams of vitamin E for every tablespoon of almond butter, compared to 1 milligram in a tablespoon of peanut butter.

Vegan Classic Cheesecake

This classic cake is free of eggs and dairy products. The cheesecake is very filling due to the rich combination of ingredients; tofu that is silken and strained, creamy vegan cheese, cornstarch, vanilla extract, lemon juice and zest, orange zest and juice and crispy fresh raspberries to top the entire cake and create an impressive look. Strained tofu is most preferred for desserts since it is smoother and brittle.

Salted Date Chocolate Caramel Pie

As a unique ingredient to this pie, dates enhance its’ taste. Dates are packed with health benefits. They contain more calorie content compared to fresh fruits. They are also fibre rich due to their easily digestible flesh. Dates help with digestion and prevent the occurrence of constipation. They also protect the body against the risks of getting a stroke and developing heart problems.

Adding dates to your cake recipe is a great way to replace sugar as an ingredient since they contain natural sugars in the form of fructose. Dates also make the pie extra filing to deal with the hunger pangs and the cravings.

How to Create the Perfect Christmas Meal This Year

With all of the events and engagements of the holiday season, the day that everyone looks forward to is Christmas Day. That is when presents are exchanged, carols are sung, and an amazing Christmas meal is enjoyed. That Christmas meal will be the epitome of the holiday season and thus will require a bit of preparation to get right.

Whether you are planning to feed a crowd or make a meal for just your family at home, you will want to ensure that you have made your preparations and acquired all of the ingredients necessary to make the perfect Christmas meal.

If you are currently in the planning stages for your Christmas meal, here are a few tips to help you in your efforts.

Don’t Skimp on Ingredients

When you are grocery shopping for your Christmas meal, it is important that you don’t cut corners. This is going to be one of the most special meals of the year, with everyone gathered around celebrating. For this reason, go the extra mile and get the best quality ingredients you can find.

The most important aspect of your meal is going to be the protein that you serve. Whether you are going to be serving a classic beef wellington or a Christmas turkey, make sure that you go with meat that is of good quality. You might even want to go with an organically raised option for optimal flavor.

You might be worried about how much your ingredients are going to cost you this holiday season. Thankfully, you can make use of things like walmart grocery promo code in order to take the edge off of the expense of your Christmas meal.

Plan Well

The key to creating the perfect Christmas meal is to make your plans accordingly. This means that you will want to choose your recipes wisely so that you aren’t going to be spending the entire day in the kitchen while your guests are enjoying the celebrations without you.

The best thing that you can do is choose menu items that you can prep ahead of time. When you can get the bulk of the heavy lifting out of the way before your guests arrive, then you won’t miss out on the festivities, and you will still be able to serve the perfect Christmas meal.

Compliment Your Meal with Décor

One of the most impressive aspects of a Christmas meal is the presentation that you give your food. You are going to spend a significant amount of time planning and preparing this meal, so you want to be sure that you can impress your friends and family.

The table settings should be festive and elegant. You can make some simple yet impressive centerpieces to give everything the perfect holiday aesthetic. There are some creative ideas for place settings that will bring your table to life and compliment the amazing meal that you will spend so much effort to create perfectly.

How to Start a Cooking Class Business

Who doesn’t love food?

We even have a saying that goes- the way to a man’s heart is through his tummy.

This speaks what food means to us.

Until the beginning of the year 2020, we were at liberty to go out and have whichever cuisine we want, whenever we want and from wherever we want. Even people busy with their work life were able to depend on the food delivery platforms for their daily meals. But, with the onset of the Covid-19 pandemic everything almost ceased to exist. And with the enforcement of work from home, everyone was left with no choice but to fend for themselves. And hence, without any doubt we can tell that the one thing this pandemic has made everyone come to terms with is cooking. As a result we got to see some great dishes spamming the social media every day of the world-wide lockdown and still continuing. Hence this is undoubtedly the perfect time to make hay while the sun shines.

Before you start off with planning your moves and strategies to build your own tutorials, there are a few basics you need to know and be mindful of at all times.

Without further ado, let us dive right in.

There are two kinds of tutorials that you can start over the internet.

  1. Tutorials to only teach different cuisines
  2. Certified culinary tutorials

Though the foundation and the structure for both are the same, there are some differences in the nuances of their executions.

Firstly you need to decide what kind of tutorials you are going to run. Because the steps might vary a bit depending on your decision. You could also mix up the two if you will as well. The ball’s in your court now. However in this article we will brief you on the most basic procedures you will have to follow in order to successfully start a cooking school business.

Here are the bullet points on what all it takes to build a robust online cooking school.

  1. Choose your Target Audience:

This is the step that will define the course of your online cooking classes. What kind of audience are you aiming to reach out to?

  1. Experiences cooks
  2. Audience looking for certification
  3. Audience looking just for some technical knowledge
  4. Audience with no prior knowledge about cooking
  5. Audience including children (of certain age limit) etc

This decision is what is going to help you in formulating all your course materials.

  • Form a business and revenue plan:

The basis of any building is a strong foundation. The same applies even to a business as well. Draw a plan and document it. Your plan will also depend on the type of customer you aim to attract with your tutorials and also what you intend on teaching them.

To give you an idea on what options you have, here are a few:

  1. Preparation class:

In this, you can teach your students-

  1. Time management skills
    1. How to prep the ingredients
    1. Founding/basic techniques of cooking
  2. Technical class:

This is all about advanced cooking techniques for the sect of audience who are experienced cooks.

  • Cuisines cooking class:

This is for the general audience where you can teach them recipes they can use on occasions, everyday life, provide them tips etc

Once you are done with the business planning it’s time to chalk out the revenue plan as well. Below are a few revenue models that you can adopt based on your business plans. 

  1. Subscription fee model: A monthly, yearly or any prior legal agreement of periodic payment of fees till a fixed day (completion of the course) is called a subscription fee. This has been one among the most popularly used revenue models in the ecommerce field. However, this completely depends on the rapport you build with your customers. They will continue to pay subscription fees till they see value in your tutorials or any product for that matter.
  2. Membership fee model: Charging a basic fee to your customers to access the cooking classes you are conducting is called a membership fee. Though it may sound very similar to the previous model, there is a very small difference between the two. Members get special privileges and discounts whereas subscribers would not be able to get any of those privileges.
  3. Pay-per-class option: This is one of the most popular options chosen by many customers. Be extremely mindful of what you are charging for and how you are charging because the competition in this field is neck tight. One way to go about it is by charging according to the recipes or technicality of the classes you are going to teach.
  • Procure materials for your tutorials:

Without a basic map on what you will be teaches on your tutorials it will be a messy affair to go through. There should always be a clear cut path before you in order to drive the tutorials without any complications.

Here are a few questions to help you with your materials.

  1. What result do you need your students to achieve?
  2. What is the duration of your recipe?
  3. Do you have the expertise to teach the recipes to your students?
  4. What are the ingredients, apparatus, skills required to prepare that recipe?

This is a skeleton of the course materials you will need to work on.

  1. A general introduction to the cuisine
  2. Listing the ingredients
  3. Listing the equipment’s and techniques used
  4. Duration of the cook
  5. Tips to make variations to the dish, enhance flavor’s, health tips etc.
  • Grow your global footprint:

It’s finally the step to develop your own website. However, before you start building anything and since you are just taking your first baby steps into this industry you might want to check out on a few other viable options as well. You can launch your tutorials in two ways-

  1. Your own platform
  2. Through an established platform

The second option is what we would recommend for people just starting their online classes. However, both the options have its own pros and cons. So it is really only your decision to make.

On the other hand, building your own website need not be as hard and time consuming as you think as well. Here are the options you have in order to set up your own, exclusive website. They are-

  1. Coding on your own or by hiring a tech team
  2. Purchasing a turnkey solution

The first option is ideal when you have the sufficient funds, time, and technical knowledge to code or get the coding done. However, turnkey solutions are a much efficient way in all possible aspects to build your website. You will be getting-

  1. Complete code of your platform
  2. 24*7 support
  3. Installation help
  4. Domain and server help
  5. Customization options
  6. One time down payment and much more

There are multiple software firms that provide such services as well. Agriya, Pinlearn, Wix etc to name a few.

  • Plan marketing strategies:

Without marketing or promoting your business you will not be able to achieve anything in this field of ecommerce. This can be the most challenging part of the journey. There are innumerable and creative ways in which you can market yourself. And the aim of all of them is to gain an increasing amount of customer base and earn good SERPs. Here are a few that you can incorporate in your strategies to get good visibility and the required ranking on the search engines.

  1. Content Marketing
  2. Digital marketing
  3. Trough reviews and ratings
  4. Social Media marketing

Here too you can customize and create your own type of marketing strategies according to your business by mixing up two or more kinds of plans mentioned above or even better- invent one yourself!

Hope you got the information that you came looking for. With just your passion and the zeal for cooking you too can build a cooking school. Though it might seem a bit overwhelming, it is actually not extremely difficult to start off your own online business. It has improved drastically over the years. As you would have already read through there are multiple ways in which you can start your own business and that too within the matter of hours. And also, we are just a click away to here to support you all through your way.

The Beautiful Relationship Between Burgers And Exercise

Burgers are delicious, savory, and insanely irresistible. That’s a known and obvious fact. However, health experts claim that burgers are bad for health and must be avoided. This call to action has left many wondering if burgers are worth taking the risk. For many, burgers already became a part of their past.

Over the years, several studies pointed out the unhealthy components of the beloved burger. Health advocates are pretty straightforward in telling people to avoid the burger at all costs. As mentioned, many heeded and turned their back away from burgers altogether.

The question remains, are burgers the real culprits? Should people be steering away from the path that leads them to the best burgers the world has ever known? Will the burger’s popularity die a natural death as its luster inevitably dims in the near future?

To answer, No! Burgers will always be part of people’s lives. With the birth of meatless burger alternatives, the traditional and classic burgers will remain supreme. It just takes moderation and inclusion of one important, crucial, and essential component: EXERCISE.

Exercise provides a balancing act between leading a healthy lifestyle while at the same time enjoying the world’s favorite sandwich. The lack of exercise or physical activity while getting pleasured by the intoxication a burger gives is like missing a piece in a puzzle. 

Burgers and Exercise Research

Research lodged by the University of Montana revealed that eating fast food such as the featured burgers of South Melbourne may be as advantageous and beneficial as health supplements. This was such an interesting breakthrough.

The Study

The research findings were published and spearheaded by the University of Montana student, Michael Cramer. The study involved 11 male athletes. Such male athletes were asked to undergo a 12-hour fast before embarking on 1.5 hours of grueling and intensive workout. 

After the workout, half of the athletes were given orange juice, hotcakes, and hash browns. Two hours later, they were served with burgers, fries, and soda. The remaining group on the other hand were given Gatorade, energy bars, and organic peanut butter. After two hours, the athletes were provided with Cytomax powder and PowerBar.

Two hours after their second meal, all 11 athletes were asked to ride 20 kilometers on a stationary bike racking up as much speed as they can. During the workout, researchers took blood tests and muscle tissue samples for their glycogen levels. After a week, these 11 athletes did exactly the same routine under the close supervision of researchers and health experts. However, the group’s diet was switched.

The Results

Both groups had the same levels of glycogen. There was also no difference in their insulin and cholesterol levels. It is also good to know that none of the groups reported stomach discomfort. According to the researchers, the findings show that short-term food options for glucose re-synthesis are possible even with foods that are not necessarily labeled as sports nutrition products. This includes burgers and other fast food dishes.

Burgers And “Dirty Bulking”

This term may sound familiar to those who are into muscle building or bulking up. Dirty Bulking means having as much food as you can. It can be either fast food such as burgers and fries or healthy fruits and vegetables. The point is to have as much food as you can for the much-needed calories to burn prior to performing bulking exercises. 

Burgers and other fast food may be consumed so long as the calories are monitored. The calories obtained from dirty bulking provides the necessary fuel in preparation for some serious and intense routines to build and bulk up those muscles. 

Fried Chicken Is Good For You. Even Better, It Can Be Healthier

The good old fried chicken. It is one of the world’s most beloved dishes. No one can resist its crispy skin and its juicy meat. Thinking about it can make one drool. Well, this comes to no surprise. There’s so much to love about the fried chicken that can make anyone addicted and hooked to it.

However, the fried chicken has its fair share of controversies (so to speak). Many health experts say that fried chicken is one of the unhealthiest foods you can ever consume. It is teeming with fat, calories, and unhealthy cholesterol levels. If you are figure-conscious, the thought of consuming even a piece may make you run away.

So is the fried chicken all that bad? Does that mean consuming a piece is lethal? Will it make anyone gain so much weight? Well, here is the low down on the fried chicken.

Good News

Yes, doctors do say that fried chicken is good for you. There’s no need to fret. You can have the best-fried chicken in the world, similar to the fried chicken burgers of Big Mumma’s Fried Chicken Sunshine!

An in-depth study published by the International Journal of Sports Nutrition and Exercise Metabolism revealed that having fast food such as fried chicken is as good as a protein bar. This is especially effective for glycogen recovery after a good and intense workout. 

It even became more evident as the study involved a group of cyclists who completed a 90-minute ride. As they took on the challenge, one group was given sports supplements while others got fast food like fried chicken.

After riding for 12.4 miles, the research found that there is not much of a difference in blood glucose and insulin levels for both groups. This means having one or two pieces of fried chicken after an intense workout such as circuit training or a marathon is good to replenish lost glycogen.

Thinking of what to have after your usual early morning run? Why not reach out for that crispy and delectable piece of fried chicken? Go ahead! There’s no reason to feel bad about it.

Healthier Fried Chicken

The fried chicken can be turned to a scrumptious but healthier dish. It then makes the fried chicken even more appealing to those who are conscious about the food they consume while enjoying it in the comforts of their nicely designed home.

Remove The Skin

What? No way! The skin is where the flavor is! Well, true. However, you can still have the same crispiness and flavor by leveling up the coating. Consider spicing it up with cayenne pepper or any other herbs and spices that you prefer. 

The coating, when deep-fried, becomes golden brown and crispy. Just make sure to research the best oil temperature. This way, you can achieve a crispy and mouth-watering exterior while the meat is tender, juicy, and evenly cooked. 

Bake, Not Fried

Hello, how can it be fried chicken when it’s baked? Makes a lot of sense. Call it baked chicken, then. At this point, it doesn’t matter if it is baked or fried. What’s important is that the chicken has crispy skin and juicy meat. This can be achieved through baking. 

The whole removing the skin and using well-seasoned coating remains the same. Only, this time the oven is used instead of the deep fryer. Make sure to check the right oven temperature to ensure that the chicken is cooked the right way.

Moderation Is Key

Okay, some people are not loving up on the baked chicken. There is no problem with that at all. The key to having everything in moderation. It is always true that anything in excess is dangerous. However, one feels the tendency to rebel when restricted. 

If you love fried chicken so much (like the millions all over the world), then don’t hold back. But make sure you are responsible for the number of pieces you consume. One or two pieces per week are not bad. That should satisfy your fried chicken cravings effectively.


Well, exercising is not an ingredient of a fried chicken like that of Big Mumma’s Fried Chicken in Sunshine, is it? True. But it makes you healthier. Exercising (regardless of the workout you choose to do) makes having a piece or two guilt-free. Calories must be burned and used up. If you live a sedentary lifestyle, anything you consume may put you at risk.

If the food you eat is not burned, you are at risk of developing heart-related illnesses. It’s also a sure-fire way to make you gain weight. With exercise, coupled with the three aforementioned ways, you are off to a great start. You can have happier days by not feeling guilty about feasting on two pieces of fried chicken. Surely, you can make it happen!

5 Ways to Stay Gluten-Free for Breakfast

Breakfast – hallowed as the most important meal of the day – is also easily the most gluten-filled. Gluten, a protein found in most grains – and a source of gastric distress for many people – seems to be ever-present among many breakfast foods. Given our fast-breaking world filled with biscuits, pastries, waffles, pancakes, cereals, and breakfast sandwiches galore, anyone gluten-sensitive or gluten-intolerant would cringe at their options (or lack thereof). 

It can be saddening to have to give up certain foods we love – how could we forget Grandma’s pancakes on Saturday mornings, or chocolate croissants from our favorite bakery? Thankfully, those with sensitivities needn’t fear – learn to spot a few gluten alternatives, and you’ll set yourself up for a dietary win. There are also many quick and easy recipes you can master that will help you feel full for the entire morning, without upsetting your stomach. To become better acquainted with ingredient do’s and dont’s while keeping your breakfast gluten-free, read on. 

Look for corn alternatives

Think Corn Chex for a safe cereal, or corn tortillas in a savory breakfast burrito. Yes, corn itself is a substitute; sometimes accompanying ingredients, however, are not. Be on the lookout for sauces and other foodstuffs packaged with corn that might contain gluten. 

Paleo? It’s a go

If it’s paleo-friendly, it’s automatically gluten-free. This type of diet aims to mimic those of our hunting and gathering ancestors (read: the Paleolithic Era), before the era of farming brought on new food groups: dairy products, legumes, and grains. Bagging grain-free granola is a great example of an easy snack prep, with ingredients that make going paleo and kicking gluten no-nonsense habits. Paleo wraps are also a light and easily-flavored food vessel to use instead of the bread in your wraps or sandwiches.  

Don’t hate on veggie-based

A more recent trend, vegetable-based alternatives are both gluten-free and low-carb. Many are mildly flavored and versatile, like cauliflower or broccoli, both favorable gluten subs. It also absorbs the flavor of other ingredients; get creative, and you can flavor it a multitude of ways. Chop or crush it, and you’ve got a white flour substitute for baking. Others use cauliflower to swap out the rice in sushi, stuffed peppers, and taco bowls. Most of us aren’t consuming our recommended daily servings of vegetables, so all the more reason to give this one a try. 

Some grains are gluten-free

Not all grains are created glutenly-equal: wave goodbye to wheat, barley, and rye, and say hello to buckwheat, millet, quinoa, and brown rice. Blander grains like these can easily be spiced, sweetened, or otherwise flavored for a more enjoyable meal. Herby quinoa patties (great with ketchup!) make a great light meal or savory side dish. Mix in pesto with either grain for a delicious warm dish (the pine nuts in pesto are fine to have). Speaking of nuts…

Go nuts

That’s right – all nuts are naturally sans gluten. (Seeds are, too!) Peanut butter and almond butter remain reliable and tummy-safe spreads on gluten-free toast for a filling snack. Just be careful with flavored nuts, as its additives could contain wheat. 

Opt for easy recipes

You don’t need to spend lots of time, money, and effort on meal prep to keep gluten off the menu at home. A recipe like this gluten-free overnight oats one, something you can top with a number of items such as fruit, seeds, coconut shavings, or spices, is a great example of an easy gluten-free breakfast – make a full batch for the week, and pack them in Mason jars for cute on-the-go storage. If you’re in a rush without time to make your usual wrap or sandwich, consider keeping hard-boiled eggs, non-messy fruits and yogurt containers for safe breakfast options to-go. Bags of grain-free granola or baking your batch into granola bars make a healthy snack option for when you’re busy and can’t make time to cook.

Dietary intolerances can be a nuisance at best, or terribly painful at worst – gluten sensitivities are no different. But with a bit of planning and meal prep, you can absolutely maintain a gluten-free diet and stay kind to your stomach, without sacrificing a ton of time in the kitchen or at the grocery store. Stay consistent, read ingredient labels, and your gut will thank you. 

How to Interpret The New Nutrition Facts Label of 2020

As the way that the world sees diet and health trends evolve over time, health officials are tasked with staying ahead of the curve. For each new wellness craze comes the requirement of the FDA to vet and regulate what is made available to the public. These regulations are just some of the governing factors that affect the way that food-based operations are ran. This ranges from the creation of the nutrition facts label all the way down to how businesses pack, store and ship food. In the past year, the FDA has made significant changes to the information that is presented to consumers on the nutrition facts label. Some of these changes give a better understanding of the food that we eat, and how it affects different aspects of our lives every day.

What’s Changed?

Most notably, there have been some visual changes. The text for some units on the label has become much bolder. However, there’s much more than meets the eye.

  • Serving size adjustments: in most cases, people are consuming more of the food they eat then they need to. Consider your favorite bag of chips for example. You tear open the bag, ready to finish it as fast as you can, only to notice that the suggested serving size is one-fifth of the bag. This was an ineffective method of limiting what people would eat, and as such, has been altered. The serving size has now been bolded and is placed in the centermost part of the label. One of the first things you’ll see is how many chips are suggested for you to snack on. In addition to this, food manufacturers have been suggested to update the portions included in each package to reflect more health-conscious servings.
  • Calorie Totals: the calorie total of whatever packaged food you purchase is now printed with the largest font size out of all of the information. In addition to this, more information about the nutrition behind the calories is included on every label. Information like daily value percentages for the recommended 2000 calorie per day diet and a more precise total of chemicals such as sodium and cholesterol.
  • Required Ingredient Listings: prior to these changes, sugars (including calories from sugar), vitamin D, and potassium were not required to be included on the nutrition facts label. The FDA decided that these were important ingredients to include on the label in order to establish healthy eating habits.

Why Were These Changes Made Now?

Food science and the understanding of a balanced nutrition are constantly evolving. In addition to this, the way in which the world eats has changed as well. As such, it is important for the FDA to make such adjustments though it may be difficult for all parties involved. On the other hand, for those that look to these labels as a means of establishing a healthy diet are receiving more information to remain healthier, it is something worth the effort of the FDA and all involved.

How Can Consumers Properly Utilize This Information?

More information about the composition of the food people consume gives more insight into how to create more healthy eating habits, have a more positive mood, and increase overall well-being.

  • Knowing when certain foods should be eaten: now that more information is included in the nutrition facts label, you may stray away from a handful of chips before bed once you realize just how many added grams of sugar there is in the bag. These details were previously hidden from the consumer but were probably hindering someone’s sleep schedule without them realizing.
  • Using Foods as mid-day pickup: If you’re feeling sluggish in the afternoon, or just need a kickstart to your afternoon workout, the new label gives people a better understanding of why a few almonds may be better for them than their favorite granola bar.
  • Tracking your Intake: if the information was previously unclear, now is a better time than ever for consumers to be conscious of how much they’re actually eating on a daily basis. The easier the data is to access, the easier it becomes to track and better establish long-term healthy habits. This is ultimately the goal of the FDA as they make changes to the label over time.

Though the information seems to be as clear as it can be at this moment, it is ultimately up to consumers to decide what to do with it. If you’re presented with many options at the store, using this information to make the healthy choice can set someone down the right path of establishing a healthier life through healthier habits. Take some time to become familiar with the new information presented to you through these labels and put it to use for the health of you and your family.

What’s Changing
The U.S....

Author bio: John Hinchey is VP of Sales for Westfalia Technologies, Inc., a leading provider of logistics solutions for plants, warehouses and distribution centers. He has more than 20 years of experience in manufacturing and warehouse automation.

Let’s Prepare Italian Gluten Free Pasta

Italian Gluten Free Pasta is a guilty pleasure for many!

Italian cuisine is renowned for its rich, goeny pizzas, freshly baked bread, and ofcourse, the delicious pasta! Italy offers an abundance of unforgettable meals and there won’t be anything to limit your options.

What is Italian gluten-free pasta made of?

Italian gluten-free pasta is made of wheat flour. And the increase in demand of Italian gluten-free pasta has provided quality choices to the people. From chickpeas, brown rice pasta to quinoa, everything you cook will be extraordinary.

Does Italian gluten-free pasta taste different?

It comes in different varieties and it’s hard to describe it as a specific flavor. It tastes different from the simple pasta but you can add plenty of salt to make it delicious. Because this will ensure plenty of flavor in the pasta!

Is gluten-free pasta healthy?

It’s amazing that people who are sensitive to gluten can enjoy a varied diet of tasty foods. Some view gluten-free diet as a fad, however, there are many healthy options that are low in gluten, from lean meats, low-fat dairy to fruits and vegetables. So, you can say that it’s very healthy for you until unless you’re allergic to gluten.

Easy Homemade Gluten-Free Pasta Recipe

This recipe will serve 3-4 and it will require a preparation time 30-45 minutes. The best part is you can cook it in only two minutes. There are 258 calories per serving.


  • 100 ml water or 2 large eggs
  • 200g gluten-free flour
  • 2 tbsp xanthan gum
  • 2 tbsp extra virgin oil


Mix the gluten-free flour and xanthan gum in a food processor, if you have one.

Make the mound with the flour and gradually mix the eggs or water with extra virgin olive oil. Keep mixing it until you have a rough dough. Roll the dough on a lightly floured surface and knead it for around 15 minutes until it has smoothened. Once everything is done, rest the dough for around 15-30 minutes before you cut it into shapes. If you’re not sure about which pasta shape you must go for, check out the series of helpful guides to handcraft your favorite pasta shapes.

Check out the best way to make gluten-free pasta!

Italian Gluten-free fresh pasta is something that can be cooked within 3-4 minutes or even less. If you’re in a search of true pasta perfection, then we are here to advise you to take a look at our expert guide. This is how you can cook fresh pasta! Gluten-free pasta is starchier than the regular one. It means you can create an excess of foam once you ‘ve added it to the boiling water. Always use a big pot, fill it with around ⅔ of the way, and ensure that there’s no overflow. This will be quite a hassle to clean up but the pasta that follows will be awesome. Also, it’s not advisable to freeze or store the Italian gluten-free pasta if you want to enjoy it at a later date. Most of the pasta shapes are made with rice or corn that tend to break down quicker than pasta that’s made with the wheat. Because of this, cooking it for the second time can unpleasantly lead you to a mushy pasta. It’s always suggested to cook as much as the gluten-free pasta so that you’re able to enjoy a single meal and enjoy it with your loved ones.

Before you check out the gluten-free pasta recipe, you must buy gluten-free pasta online! Once you know how to make gluten-free spaghetti, you can enjoy it in family dinners or Christmas eve with your loved ones.

Never forget to experiment with cooking. Always remember, good food choices are really good investments.

Happy Cooking!