Whether it’s dairy, wheat, gluten, grains, or nuts, everyone seems to be managing a food sensitivity or food allergy these days.  Including myself.  After doing a food sensitivity test in September, I discovered that I had a moderate to severe intolerance to 50 foods.  That’s right—fifty!  There were the usual suspects, including wheat, gluten-containing grains (rye, barley, spelt, malt, oats) and dairy.  And some very unexpected culprits, including “healthy” foods such as chicken, broccoli, bok choy, lemon, vanilla and black pepper!

As a foodie, I was initially devastated to learn about this long list of food sensitivities, especially with the holidays on the near horizon.  But, after dragging my feet for two weeks, I decided to commit to eliminating the offending foods from my diet now—rather than to wait until the New Year (when I could potentially develop even more food sensitivities)!  It hasn’t been easy, but my symptoms—fatigue, hives, digestive and sinus issues—have subsided, and

I shed five pounds simply by omitting the foods to which I was sensitive.
Understandably, Thanksgiving can be a challenge. There’s the nostalgia factor (eating your favorite childhood dishes can induce a sense of pleasure, comfort or safety), as well as social and emotional pressure from well-meaning family and friends…

When food = “love”…what to do?

1. Be upfront about your food sensitivities.  As a host, ask guests if they have any food sensitivities or allergies.  Take note and accommodate them as best you can.  If you’re a guest, be upfront with your host when you accept the invitation.  A friend recently invited me to a dinner party, and I was immediately upfront about my food sensitivities.  No problem.  No hurt feelings.

2. Stay the course. ”One little bite won’t kill you!” is what you’ll likely hear at holiday gatherings.  The fact is, however, that with food sensitivities, there is often a delayed reaction, so you may feel the effect of that “one little bite” anywhere from 2 hours to 4 days later.  You’ve come this far…is it worth it?   If you’re the host, understand that “one little bite” may be the one bite trigger to a week (or more) of uncomfortable symptoms.  If you’re a guest, get a good night’s sleep and eat a real food meal so that you”re not starving upon arrival—and tempted by your trigger foods in a moment of weakness, a.k.a., low blood sugar.

3.  Read labels. If any part of your Thanksgiving meal is coming out of a box, bag or can, read the label.  Know that marinades, broth, soy sauce and bouillon may use wheat or barley in flavors and seasonings.  Unless you’re making your own sauce, seasoning or gravy from scratch: read the label.

4. Explore dairy alternatives. My top pick is coconut milk, which has a creamy, thick texture and is ideal for baking or for dishes like gratins or creamy mashed potatoes.  Organic soy milk and almond milk (thinner texture) can also work.

5. Keep it simple.  In general, as the cook, I like to plan an easy, stress-free Thanksgiving menu.  That is, the focus is on fresh, quality ingredients (which are cheapest when bought at the farmers’ market) and straightforward cooking techniques that don’t involve spending hours in the kitchen.  Click here for Thanksgiving cooking tips and healthy upgrades.

************************************
Gluten-free, dairy-free recipes for Thanksgiving

For a simple, fuss-free but delicious, whole foods-based Thanksgiving meal that is also gluten-free and dairy-free, try these recipes:

Garlic Herb-Rubbed Turkey with Jus
Raw Cranberry Relish
Roasted Sweet Potatoes
Roasted Brussels Sprouts
Baked Ginger Pumpkin Custard

Happy Thanksgiving!

That was then.

Since being diagnosed with Hashimoto’s thyroiditis in 2013, I have strictly adhered to wheat-free, gluten-free and grain-free food choices. This has been a good thing since I recently discovered—by taking a food sensitivity / intolerance test—that I have a severe (non-Celiac) intolerance to both gluten and gliadin, two proteins found in wheat. For me, this means: no wheat, spelt, rye, barley, malt, oats, or other gluten-containing grains.

Going wheat-free and gluten-free hasn’t been as hard as you might think. This gluten-free, dairy-free, ginger-infused pumpkin custard is a delectable alternative to traditional pumpkin pie at Thanksgiving. But not just Thanksgiving….it is the perfect antidote any time you’re craving a home-baked treat that’s warm, creamy and comforting.

The recipe below is super simple, but quality ingredients matter. I use pasture-raised eggs; pure, Grade A, Dark, Robust Taste maple syrup, a more nutrient-dense, later-season maple syrup; and organic pumpkin puree. The result? A custard that’s creamy, rich, just sweet enough and gently gingery with a mild pumpkin flavor. Packed with protein (eggs), fiber (pumpkin) and healthy saturated fat (coconut milk), you’ll feel deliciously sated. This custard is also great for breakfast!

Baked Pumpkin-Ginger Custard
Yield: 8 individual custards

1 pasture-raised egg white
1/4 teaspoon cream of tartar

1 15-oz can full-fat coconut milk, BPA-free can
1-1/2 tablespoon gingerroot, finely minced
3 pasture-raised eggs
1 pasture-raised egg yolk
1/2 cup pure maple syrup, Grade A, Dark, Robust Taste
1 teaspoon almond extract
1 cup organic pumpkin puree, BPA-free can

Preheat oven to 350 degrees.

Place 8 (4-6 oz.) ramekins in a 15” x 10” x 2” Pyrex glass oblong glass baking dish. Set aside.

Bring 1 quart (4 cups) of water to a boil in a pot. Set aside.

Prepare coconut milk: Place coconut milk and 1/4 cup of water (to make 2 full cups of coconut milk) in a heavy bottomed saucepan. Whisking the coconut milk, bring it to a gentle simmer over medium heat. Stir in the minced ginger. Transfer to a Pyrex glass measuring cup and steep, apx. 30 mins.

Prepare the egg white: Place egg white in a medium bowl. Add cream of tartar. Using an electric beater at high speed, beat the egg white until stiff peaks form, apx. 2-3 mins.  Set aside.

Prepare custard: Beat eggs, egg yolk, maple syrup and almond extract in a mixing bowl until smooth and well-mixed.

Once the coconut milk has cooled (it should be warm, NOT boiling hot!), slowly pour coconut milk (with minced ginger) into egg mixture, while mixing with an electric blender at medium speed. Combine well.

Add pumpkin puree to the egg mixture; whisk until well blended. Using a large spatula, gently fold the egg white into the pumpkin-egg mixture.

Prepare custards for baking: Pour pumpkin-egg mixture into a large 32-ounce glass measuring cup; then, pour into individual ramekins.

Fill the baking dish with hot water, about 1-inch deep or so.

Place on middle rack in oven. Bake for 50 min to 1 hour, depending on size of custard dishes and/or how deep custard is. At the midway baking point (25 mins.), turn the baking dish and tent a sheet of aluminum foil over the custards to prevent over-browning.

Custards are done when knife inserted in the middle comes out clean.  Serve warm or at room temperature. Enjoy!