LIVING NATURALLY GLUTEN FREE HEALTHY LIVING

LIVING NATURALLY GLUTEN FREE HEALTHY LIVING

NAVIGATING THE GLUTEN-FREE LANDSCAPE Celiac disease is a gluten sensitivity that causes the structure of the intestinal wall to deteriorate, thus compromising the absorption of nutrients from food. OUR COMMITMENT TO GUIDE YOU Valley Natural Foods is a community-owned co-op based on principles, including education. We educate ourselves, our owners and shoppers, and our community. That s the purpose of Living Naturally. You can trust our knowledge and experience to guide you to live in a way that makes your body feel healthier. Whether you are new or experienced with gluten-free food, we will work with you to find answers to your questions and provide you and your family with articles, resources, and knowledge of our products at the store. Battling the symptoms of a gluten sensitivity or intolerance can be difficult, and navigating life without gluten can be overwhelming. It s as if you woke up one morning to discover your neighborhood had completely changed familiar routes have to be relearned. When you make the changes to navigate the gluten-free landscape, the end results can be profound. You can gain more energy, a healthier digestive system and feel better overall. Common signs of Celiac disease includes chronic diarrhea, failure to gain weight in children, weight loss as an adult, anemia and a skin rash. People might also experience gluten intolerance without having celiac disease. Possible signs of intolerance to gluten often include more vague symptoms such as fatigue, muscle or joint pain, digestive discomfort or depression.

GLUTEN-FREE DUMPLING SOUP PREP TIME: 10 minutes COOK TIME: 25 minutes MAKES: 6-8 servings INGREDIENTS DIRECTIONS Liquid Mixture: 8 C. gluten-free chicken stock 3 large carrots, diced 2 celery stalks, diced ¼ C. chopped onion 1 tsp. salt ¼ tsp. ground black pepper 3 Tbsp. butter Dumplings: 3 eggs 3 Tbsp. water ½ tsp. salt ¼ tsp. pepper ¾ C. Down in the Valley Gluten-Free Flour Blend 1 2 3 4 5 6 In a large stock pot, add the chicken stock, carrots, celery, chopped onion, salt and pepper. Bring to a boil. While waiting for the liquid mixture to boil, mix the eggs, water, salt and pepper together. Add the Down in the Valley Gluten-Free Flour Blend into the egg mixture and stir well. (The consistency of the dumpling mixture should be thicker than pancake batter.) When the liquid mixture comes to a boil, drop the dumpling mixture in ½ tsp. increments. Cover and simmer for 25 minutes. Do not remove the cover. When done add the butter, and season with salt and pepper, if desired.

VALLEY NATURAL FOODS OFFERS THE FOLLOWING TIPS WHEN MAKING THE CHANGE TO A GLUTEN-FREE DIET LOOK FOR THE G CODE OR THE CERTIFIED GF SEAL Not all gluten-free products are marked as such. If a product is not labeled or marked with a shelf tag, but appears to be gluten-free, call the company to investigate. It s better to take the time initially rather than risk exposure to an unrecognized gluten ingredient or possible cross-contamination. STAY UP-TO-DATE WITH LABELING GUIDELINES The FDA has proposed guidelines, although there are no actual laws to define the term gluten-free. Their goal is to make sure labeling is clear and accurate for consumers. Check www.csaceliacs.org or www.fda.gov for the latest update to these guidelines. SHOP THE FRESH AND BULK DEPARTMENTS Food in its most unrefined state is more likely to be naturally gluten-free. Shop for fresh fruits and vegetables, unprocessed meats, raw nuts, dried beans, and gluten-free grains like rice, quinoa and millet. (Note: when buying in bulk only use dispensers not containers with scoops to avoid cross-contamination) SHOP THE FROZEN AND BAKERY DEPARTMENTS Specialty gluten-free products are often frozen to extend shelf-life. This includes products like breads, bagels, tortillas and muffins. Look for the store s Down in the Valley Bakehouse brand of fresh gluten-free baked goods and unusual gluten-free items like chow mein noodles. REMEMBER TO ELIMINATE GLUTEN IN COMMON WELLNESS PRODUCTS The wellness department labels gluten-free supplements and has information on gluten-free cosmetics. Shoppers often overlook this hidden source of gluten. SET UP A FREE APPOINTMENT Eileen Johnson, the RN on staff at Valley Natural Foods, is available for free 20-minute wellness consultations. She can help you navigate the glutenfree landscape at Valley Natural Foods. You can check her availability or schedule a visit by calling customer service at 952-891-1212, #221.

SHOPPING GLUTEN-FREE GF FOODS IN THEIR NATURAL UNPROCESSED STATE BULK GF FOODS IN THEIR NATURAL UNPROCESSED STATE COMMON BULK GF PRODUCTS Most Dairy Honey Amaranth Kasha GF Bread Mix GF Pancake Mix Fresh Eggs Nut Milks Arrowroot Millet GF Brownie Mix GF Pastas Fresh Meats Potatoes Beans and Legumes Nuts and Seeds GF Cake Mix GF Pizza Crust Mix Fresh Fish Soy Buckwheat Quinoa GF Cereals GF Soup Mix Fresh Poultry Tapioca Corn Rice GF Cookie Mix Fruits Vegetables Cornmeal Sorghum Flaxseed Teff Hominy *Lists are not all inclusive. Please work with your primary care provided, as needed. Read dairy labels and avoid any breaded, battered or marinated meat products. Gluten-free mixes or products found in bulk can help with baking needs and cost less than packaged equivalents.

STORE HOURS Monday Thursday 8:00 a.m. 9:00 p.m. Friday & Saturday 8:00 a.m. 8:00 p.m. Sunday 10:00 a.m. 8:00 p.m. JAVA DRIVE HOURS Monday Saturday 6:30 a.m. 8:00 p.m. Sunday 9:00 a.m. 8:00 p.m. LIVING NATURALLY 2017 Valley Community Food Co op, Inc. All rights reserved. 13750 County Road 11 Burnsville, MN 55337 valleynaturalfoods.com The information in Living Naturally is provided for informational purposes only and is not intended as medical advice. Please seek the guidance of a qualified healthcare professional before embarking on a lifestyle change or for treating a specific condition. Know. Believe. Belong.