Gluten Free Fitness

The Most Important Meal of the Day: Gluten Free Brinner


Yes, that’s right.  Brinner.

Just in case you have not seen this fine piece of film, I hereby share with you the clip from the notoriously funny show, “Scrubs.”  It’s totally worth the 40 seconds.

My friends Kim and Kim (funnily enough, and no I did not plan that) at Cook IT Allergy Free and Gluten Free is Life are also big fans of brinner.  What’s not to like, really?  In the days before my celiac diagnosis, after a stressful day at work I would sometimes go out with some of my fellow therapists for pancakes aka “breakfast for dinner.” Same thing.  Hence: brinner.

Now that I am a gluten avoider, and also a bit more aware of the impact that those carb and sugar heavy meals (pancakes, ya’ll) had on my physiology and my physique, my perspective on brinner choices has evolved.

But not my love of brinner.

It’s kind of hard to beat brinner.

You have many choices when it comes to preparing a gluten free, nutritious brinner.  And really, who’s rules say that “breakfast” foods have to be eaten in the morning anyhow.  Really.

Here’s a short, totally-not-all-inclusive list of some ideas for a celiac or gluten sensitive friendly brinner:

OK, so now on to my particular brinner.  This was a kind-of-a-frittata version of my egg bake.  I used Al Fresco Chicken Sausage and here’s why.  There’s an old joke that sausage means “we don’t know what’s in it either,” but that’s not the case with these babies.  This is the ingredient list on the Sun Dried Tomato, which is the type I use the most.


Nice!  All recognizable as food by my great grandmother.  No nitrates, nitrites, or gluten.  And they are already cooked.

Check out my frittata egg bake recipe here.

What’s your favorite brinner?  Hit it up in the comments and share your ideas!

How to Eat Safely & Gluten Free Anywhere (Even Without a Gluten Free Menu)


This past week I had to travel for work.  This is something I do not have to do very often, just a few times a year.  I was gone Tuesday through Friday, so 4 days of being unable to prepare my own food.

The thought of that can be a little scary for us celiacs sometimes.  I can be a bit of a control freak under the best of situations, but when you take away the power for me to prepare my own food and put my health and well being into a strangers hands, it makes me a little squirrely.

But just a little.

Here’s why

I have learned over the years (I think it’s 7 years or so, I lose track on a regular basis) that I have been gluten free I have eaten many, many times in restaurants without a dedicated gluten free menu.  Of course it is always nice when a gluten free menu is available.  It gives a sense of security.

To me though, I think it is important for us to not get complacent just because a restaurant has a gluten free menu.  There may be a gluten free menu, but that does not necessarily mean that YOUR server/chef/etc. is familiar with what serving a celiac entails.

And so it is up to us to always educate, in a very kind, compassionate, understanding, yet firm, manner.

This trip took me to Annapolis, Maryland.  There are quite a few gluten free friendly establishments in Annapolis, as I discovered when doing my pre-trip research.  But-I was on a business trip, without a car, and my dining options were limited to what was close as well as acceptable to my companions.  There were also meals in which the locations were pre chosen for our whole group.

Not to worry, I come armed with a boatload of patience and education.

Here are 5 tips to make sure you can always get a safe, gluten free meal:

1) If possible, call ahead.  If that is not possible, make your needs known as quickly as possible upon arriving at the restaurant.

Example: dinner one night was at a Japanese steakhouse .  The meal was to be done around a hibachi table, where the chef is also the entertainment.  Good times, but a celiacs nightmare.  I did get the number for the restaurant to call ahead but didn’t have time during the day.  When we arrived, I spoke to the gentleman at the front desk and explained the situation, specifically mentioning that soy sauce was unsafe to come into contact with my food.   After exclaiming “soy sauce is in everything!” which made me a bit nervous, he said he would speak with the chefs.  We discussed the possibility of my food being prepared separately in the back on a dedicated clean flat top with clean utensils.  He explained to me that one cream sauce would be safe, but the ginger sauce/salad dressing was not.  Obviously fried rice was out of the question since it is prepared with soy sauce, but since I am mostly grain free I skipped rice entirely.  (Steamed rice would be perfectly safe.)  Once seated, I explained again to the server the situation, and also mentioned to her that I had discussed it with the other gentleman.  I saw them confer before she went into the back with my order.  When she returned, she assured me that my food was being prepared in the back in a dedicated area, and that it would be prepared without any soy sauce or other sauces potentially containing soy sauce.  I was able to enjoy the hibachi show with my colleagues, and enjoyed a perfectly safe meal.

2) Choose naturally gluten free items as much as possible.

Look for meat, poultry, fish or vegetable dishes that appear to be gluten free on the menu. Salads with a grilled protein source, or a steak are my go to options.  Even if it appears to be naturally gluten free, alert your server of your needs and ask questions.  If a salad, always ask exactly what is on the salad as not to be surprised with fried (in a shared fryer) onion strings on top of your salad.  Soups are often thickened with flour or may have a wheat containing base, and require questioning the chef.  While in Annapolis we went to the Ram’s Head Tavern for dinner.  It was absolutely freezing there, and hot soup sounded wonderful.  I asked the server about 2 soups that sounded possibly gluten free, and she was able to ask the chef.  One was not safe, but the black bean soup was, and I was able to warm up a bit.  (The naturally gluten free glass of wine helped as well.)  I had a Greek salad with grilled chicken added for a flavorful and safe main course.  I also made sure there was nothing added to the chicken prior to grilling, so keep that in mind.  A piece of nicely prepared and seasoned protein, some potatoes, and veggies can make a spectacular, safe, healthy, and naturally gluten free meal.

3) Don’t be afraid to speak up and ask questions

Restaurants want you to have a safe meal.  They don’t want anyone to be sick and give a bad report of them, regardless of the reason.  Do not be shy.  Make your needs known, but of course in a kind and understanding manner.  Don’t show up at their busiest time and insist on custom made meals that are completely off the menu.  Be reasonable, and they will be reasonable back and keep you safe.

4) Don’t be afraid to use a script or a dining card

Especially if you are new to this whole gluten free thing, don’t be afraid to make yourself a little cheat sheet or hand over a dining card, like the ones made by Triumph Dining.  Those can be especially helpful if you have a potential language barrier, as they are printed with the language of whatever ethnic cuisine is in question.  You don’t want to forget to address cross contamination issues because you only focused on the ingredients.  If you think you may miss something, write it down.

5) Be friendly, courteous, and clear in your directions and needs

People will always want to help you more if you are nice.  The old adage “you catch more flies with honey than vinegar” is an old adage for a reason.  It’s true.  People can help you more easily if you are clear about your needs.  Answer any question they have clearly, completely, and nicely.  Humor never hurts either.  Most servers will remember someone who is kind and funny.

After being fed well and safely, express your appreciation

This will help not just you, but the others who come after you.  Tip well.  If it is a local spot, frequent it to express your appreciation.  It’s a win-win, as you now have set the standard for a safe meal and are giving the restaurant more business.  Submit a review on Yelp, Tripadvisor, or your restaurant search engine of choice.  These are keys to restaurant business these days.

Don’t be afraid to travel.  Go, eat well, and eat safely.

What are your best tips for dining out safely?  Please share them in the comments!