Pumpkin season is here. I looked through my old SIM cards on my camera and realized that I never posted this soup I made from two years ago! Sometimes I forget certain recipes as I go through bouts of creation and then forget about posting it especially if it has gone out of season. 

I've mentioned this in the past, but soups are my favorite thing to make. It's healthy. It's usually hearty. And it nourishes the soul with health and hearth in the home. At 22 I was trying to find a "home" in this world as I did not fit into traditional America. And now, at 34, I am trying to find a home in modest America, and don't really feel like I fit in anywhere in non-traditional America. Funny how things come full circle in life. 

Living in Germany really affected me and was the start to transitioning into my rising sign, Cancer, which rules the home. In Vedic astrology, my rising sign in Gemini due to the 23 degree shift backwards. The interesting part I read about Gemini is that with it's two faces looking in opposite directions these people will usually experience "two lives" in this life. I thought about my nomadic 20's. As an Aquarian, I was to the "T" so Aquarius, minimalistic and nomadic. I married a Sagittarius and we trekked the globe together. Upon the break up two years ago, I knew our soul contract was over, and that we would make new homes with someone else. I lived a fun life. I am satisfied. But now, I am ready for the more traditional sense of life, which follows my north node of Taurus. Taurus is all about earth and beauty.

 I was so different from my family (Taurus father, Virgo mother, Cancer sister) growing up. And now, I am becoming so much like my family. The pure irony makes me laugh. To some degree, it's my soul growth and mission. To some it may feel like going backwards, but for me it's my natural progression of learning many lessons in life - and to be grounded. 

The irony of me getting into vintage clothing does fit a Taurus theme quit well, with its attraction towards beauty. Earth signs are feminine, and I am definitely rising into appreciating the beauty of the divine feminine in a not-so-modern sense. 

Super Easy Vegan Apple Pumpkin Soup
Serves 4
Cook Time: 20-30 minutes

Ingredients:
1 can of pumpkin
4 cups water + 1.5 bouillon cubes (or 4 c vegetable broth)
1/2 cup nondairy milk (soy is a neutral choice)
1 tbsp vegan butter
1/2 cup onion, chopped
2 large apples, chopped (used Gala)
2 tbsp brown sugar
1 bay leaf
1/2 tsp salt
1/4 tsp pepper
1/8 tsp nutmeg
Pinch cinnamon

Directions: 
Cook the onion with butter in a pot. After several minutes add the apples and cook for 1-2 minutes .  Add all of the ingredients except the milk into the pot. Once the apples are edible and the soup fragrant (around 15-20 minutes) and remove from heat. Remove the bay leaf and then puree the soup with the nondairy milk in a blender. Adjust flavors and spices as needed. 

Notes: Use pumpkin pie spice for more flavor and this is a thin soup. If you want it to be less thin, reduce the water or broth by 1/2-1 cup. 

Enjoy my other soup recipes! LET'S CONNECT! 

Wherever you are in America, fall foliage is here. Whether it's at its peak or in its beginning, the leaves are starting to change and show its true colors. 

I believe God created nature and the world. And God also equipped our brain with logic and reasoning. Minds indoctrinated by religion see humans separate from nature. If God created humans, nature and the world, why would he want to separate us from nature? It doesn't make logical sense because humans are creatures of the earth. 

Every season is symbolic to some meaning. And the leaves teach us the behind every green facade lies their true colors, which gets exposed during fall. The word "fall" itself is so meaningful to the season as the tree must let go of its leaf when the timing is right. Now some say God chooses every leaf that falls off the tree, but regardless of the argument, the tree let's go, endures a season of hibernation and then rebirths itself to welcome to new leaves, fruits and flowers. 

As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.

It is no secret that nature is healing. I don't think I've met any human being who's left nature and then claimed their dislike for it. Most people who spend time in nature, often return to the "real world" feeling refreshed, rejuvenated and relaxed. Often the mind has a sense of clarity and the spirit revived to either help people through difficult life situations, or possible set them on the better track in life. 

Many people wonder, why is nature so healing? There are countless reasons, but science is starting to understand how nature heals humans. Whatever your belief is, there is a certain vibration or energy found in different types of environments. 

Like attracts like. If you go to a beach town, you'll notice the people are different than say in the wild west or from the snow bunnies skiing in the winter. 

There are four elements on this planet: earth, air, fire and water. Although every landscape differs, every landscape usually contains all four elements to some degree. Most common natural escapes include the mountains  and forest (earth), the ocean (water) or the desert (fire). Air is found everywhere and in constant motion even though you cannot see it.

Most people usually appreciate all types of landscapes, but usually gravitate towards something specific like the beach, mountains or drier climates. Now there is a breakdown for what people like. For example, someone who loves water may not necessarily be attracted to sunny, hot beaches, but may actually resonate with cooler, icier waters like you see in Scandinavia. 

The four elements is literal in a physical sense, but also metaphorical while viewing life through a metaphysical lens. 

​

• Air represents intellect, mental intention, communication, the breath of life, and connection to universal life force. Air is associated with spring , the east direction and known to have a cleansing power. Physically, air has been considered a pure element. Humans require oxygen for survival and our expenditure of CO2 is then absorbed by the plants to then release O2. Air does take up space, and has volume and exerts pressure. 
• Earth represents grounding, the foundation of life, substance, nourishment, stability, fertility, connection to life path, and family roots. Earth is related to winter, the north direction and known to have a cleaning power. Physically, the earth contains rocks and minerals that provides the soil the ability to grow vegetation and to support life. 
• Fire represents energy,  transformation, connection to personal power, and inner strength. It represents a purifying power and means light. Fire has two sides. In one way fire ignites warmth and creates life, but it also has the ability to burn and destroy. Fire is considered the first element born when the universe was created.  On the physical plane fire we know is the sun or a flame. Without the sun there would be no life. Fire requires three things to ignite: oxygen, fuel and heat. 
  Fire is associated with summer and the south direction. 
• Water represents emotional release, intuition, purification, healing, dreaming and inner reflection. Water is indicative of the death-rebirth cycle because it gives life, but also is destructive. Water is associated with autumn and the west direction. Physically, water comprises of two hydrogen atoms and one oxygen atom. Hydrogen (positive charge) attaches on each end of the oxygen atom (negative charge) and polarizes the water molecule. 

Air and Fire are masculine. Earth and Water are feminine. 

Some beliefs, like Ayurveda, state that there is a fifth element, called the ether, which is the vacant space where everything happens. Aristotle stated the fifth element was "aether." For example. if standing in front of a tree there is space between you and the tree. But there is also space between the leaves and the branches. Sound is part of the ether, which is vibratory and  moves through space. 

Part of our attraction to natural settings is also based on the soothing sounds of the natural world that calms the mind, body and soul. Whether its the waves of the ocean crashing into shore, the trickling of a stream in a forest, or the songs of the birds heard in a meadow, sound also has a way of healing us. Musically, the lower beat per minute stimulates the brain to relax where faster and harder beats per minute make us work out harder, move faster or drive more aggressively.

Sound is healing. The natural sounds produced from nature relaxes the brain, which affects the body. 

​Humans are naturally attracted to nature because we are ourselves are creatures of the earth. Nature is engrained in our DNA. When understanding the elements from a metaphysical sense, it is no wonder that nature is a healer. So many people gravitate to the mountains or ocean for healing or to escape the city life. 

​With earth and water being feminine qualities, it is no secret that Mother Nature herself bundles us up in her warmth, love and beauty, just like a mother does to her child. 

When analyzing the five senses (sight, sound, smell, hearing and taste), nature stimulates our senses quit differently than an urban setting or our daily job. 

Nature affects our health in four primary ways:

• Nature removes us from chaotic environments that contain air pollution, noise pollution, and from artificial light due to looking at screens constantly while at home or work. This overall reduces stress. 
• Nature increases physical activity. Whether its a swim in a lake or ocean, or a walk on a trail, spending time in nature generally moves our body. Physical activity (and nature) is associated with elevating mood, reducing physical pain and circulating more oxygen throughout the body, thus making the body feel good. Achieving great physical pursuits like summiting a mountain extends well-being into the emotional, mental and spiritual bodies to make us believe that we can conquer any obstacle or barrier in life. 
• Nature is a healthy form of escapism and offers us an opportunity to socialize. Most people travel with their friends or family, and throughout these experiences memories are being created. The stress is left at home, and nature allows us to focus on the moment, enjoy the little things and it brings people together as a form of socialization. Socializing removes feelings of loneliness and isolation, which also boosts mood and self-esteem. A study conducted by the University of Rochester discovered that the people exposed to nature were more socially conscious, they felt more generous and connected to their community. 
• Nature is spiritual itself. Whether one believes in God or not, most people marvel at the power of nature. Standing in a valley while gazing at the mountains makes people realize that there is something greater in this world than themselves. That in itself is spiritual and may increase empathy. Even if alone, there are moments of reflection that occur that forces people to spiritually evolve or grow. 

​Beauty is inspirational, and nature is beautiful. It is no wonder why poets, artists and other creatives spend time in nature writing, contemplating or drawing nature scenes. Beauty inspires the soul, and for some evolves them into the best version of themselves. 

​Being in the moment and focusing on the present is very important to our well-being. Time in nature slows us down and "forces" us to enjoy the moment. Meditation does not necessarily mean sitting still in a Buddhist temple. Meditations can be in motion. A walk through a forest is just as contemplative as sitting on top of a mountain pondering what will happen in life. 

In my personal experience, I look back to analyze the powerful healing that has occurred in various natural environments. Swimming in the ocean cleansed my soul where as walking through the mysterious forest allowed me to let go of the things that no longer serve me. 

Every type of environment was healing. The desert at Burning Man burned away many low self-esteem issues.
The power of the mountains and the bugling elk in Estes Park healed my heart from various heart breaks. Mother Earth grounded me and absorbed my pain into the soil.
The oceans in Australia cleansed my soul to awaken my spirit and let go of my childhood wounds. 
Walking through volcanic lava fields in Iceland made me realize there is more to life than my work and job title.
The Spirit Rock Vortex in Tuscon, Arizona flooded my body with positive energy as I also sent light and love to many people in my life.
The angels in the sky in Utah sent me a message while pondering a question at the petroglyphs and while staring out of the window I asked, "Is moving to Germany the right thing to do?" and there an angel from the clouds emerged.
And I'll never forget walking the ancient forests on the Camino de Santiago from Porto, Portugal to Santiago de Compostela. The trees absorbed my heart break from divorce and finding freshly fallen beautiful green leaves on the ground reminded me that even that even beautiful things in this life fall, but not necessarily fail. 

Nature is healing for those who respect the land and the spirit that reside there. So many people today use nature for their own glory or to gain superficial attention from Instagram. 

Has nature healed you? I would love to hear your story or experience. 

Let's Connect! 

I am a bit slow in posting recipes, which sadly will be out of season. Between my social media detox + creating a newer vision of vegan recipes coupled with vintage cookware/clothing to inspire nourishing recipes, I will be uploading many recipes that may be slightly out of season. 

This month marks two years being single after the separation of my marriage. When they say time flies, I can't believe it. I can't believe five years ago in October of 2014 I moved to Germany. Time does fly and most blogs are very chipper and express romantic ideals of how happy home life and such is for them.

For me, I am doing well at this point, but throughout the last two years I have been forced to heal, pick myself up financially all while balancing full-time work with my creative outlets of this blog + YouTube Channel. Working as a trainer and a health coach in Seattle has allowed me to dig deep into people's inner worlds. I do think I am a non-traditional healer, as though I am very logical I am very spiritual at the same time. Healing doesn't always happen on a reiki table, and people forget that our support systems navigate us through life's difficult situations and help us heal. 

One way to start healing yourself is through Whole Foods nutrition and re-healing the gut with nature. Most of us adore sweets, I know I do. I can't live without sweet food. But, we can retrain our guts and palate to crave naturally sweet foods like cocoa and dates. 

I swear dates are a miracle food. There are so many ways to use dates, and no matter how you consume them, it adds a bit of sweetness to life without the guilt. 

My food processor is a bit old and so newer food processors can handle the toughness of almonds more than mine, but this brownie mixture may require you to use less (or more) milk than I posted. Really soft dates blend well. If your dates are older or harder it may be worth soaking in hot water for 30-60 minutes prior to making the brownies. Enjoy! 

No Bake Vegan Date Brownies
Prep Time: 15 minutes
Makes: 1 9-inch pie pan 

Ingredients:
12 oz dates (2.5 cups)
1 cup raw almonds
4-6 tbsp nondairy milk
1 tsp vanilla
1/3 cup unsweetened cocoa
1/8 tsp salt

Topping
1/4 cup unsweetened cocoa
1/4 cup maple syrup
2-3 tbsp coconut oil, melted

Directions:
Grind the nuts in a food processor until finely chopped. Next add all the ingredients except for the milk into the food processor. Depending on how soft your dates are and how strong your food processor is, you may only need 1-2 tbsp of milk. If the blade is unable to mix, add 1 tbsp at a time of milk and then blend with the food processor. Continue this process (while scraping the sides of the food processor) until you reach a desired texture.

Line a 9 inch pie pan with parchment paper and press the brownie mixture into the pan. Next, mix the maple syrup and cocoa in a small bowl. Then mix all of the topping ingredients in a bowl and immediately pour on top of the brownies quickly. The coconut oil hardens quickly and will make this chunky. Spread evenly on top with a spatula, cover, and set in the fridge for several hours or overnight. Cut into slices or squares - however you desire! Enjoy! 

LET'S CONNECT! Enjoy my other dessert recipes! 

I recently went to Estes Park and re-discovered the powerful healing benefits of nature. I've always known this, but worrying about work all year has refrained me from taking time off work. 

I started the summer in Arizona and discovered a vortex at Canyon Ranch for where I learned how to heal within that spiral of energy. I ended the summer in Estes, and spoke with a psychic who stated that the energy is off, even in Estes. She stated that many people are there to use the park for their "glory" (like Instagram photos) but are not using the energy of the land for their own good or healing. 

I completely agreed. Something I learned on the camino, was understanding this power of movement integrated with the energy of the land. In Morraine Meadow, I looked to the sky and asked for healing. I asked the elk that stood near me to heal me, to send me energy and let Mother Earth take away my pain, worries and concerns. Even though I cried, I felt this sense of bliss that overcame me. While back in the real world, I miss the energy of Estes, but know how to take those lessons and remember the healing power of nature in everyday life. 

I suggest everyone to take a walk in the woods or some natural setting that can absorb and transmute the negative energy within. 

As always, inspired by the sun, 
Elizabeth

Join Mind Body Soul Food Every Sunday for some inspiration, or Sunspiration, where we analyze quotes and sweet nothings in 150 words or less. Get inspired everyday with our Instagram account, sunspiration_everyday with inspirational quotes, motivational messages & sweet nothings.

Love and feeling like one belongs in a community or their family is part of Maslow's Hierarchy of Needs. It is simple to say that love is a basic human need. 

If analyzing modern society, it seems that we are not doing a good job at this notion. A lack of respect and acceptance along with the rise in Artificial Intelligence, has caused people to isolate themselves, igniting loneliness and anti-social behavior. Those who lack love either feel lonely, worthless or end up on the wrong path in life.

​I believe humans are not meant to wander alone in life. We are social creatures, and love is the glue that binds us all. 

Love is physical, but it also fulfills humans on an emotional level. Many equate to love as a romantic partnership or gesture (like procreation), but love extends to various different aspects of life. Humans have an innate nurturing aspect within themselves. Even those who are childless often find a passion for taking care of something whether it'd be a pet or a garden. 

​​Love is a part of the Maslow's Hierarchy of Needs. Once basic earth-plane needs are met, love is an important aspect of human life. There is a reason why "Find Your Tribe" has become a popular term. It is because we yearn for a sense of belonging within a community, or from other people. 

It is natural for humans to want to be with a significant other, or to have a family. In fact, research shows that falling in love was one of the only emotional highs that humans once suffered.

But love goes beyond romance. Giving and receiving love is equally important. Those who are "pent" up with love need to channel it somewhere. And humans also crave receiving love and affection from one another. In the world of single parents, it is often the unconditional love that a child has for his or her parents keeps that single parent going. An act of kindness is what keeps hope alive in a person who feels lonely or suicidal. 

The ancient Greeks believed in five forms of love: familial love, friendly / platonic love, romantic love, guest love and divine love. Love is considered a virtue comprised of kindness, compassion and affection. Healthy forms of selfless love is what nourishes humans. 

But like everything in life, there is a dark or selfish side of love that drives humans away. Modern authors have identified forms of love such as unrequited love, empty love, infatuated love, companionate love, self-love and courtly love. These forms of love can isolate people, ignite mistrust or lead people to suicide or to kill. Many serial killers have a history of family dysfunction and not receiving love from the biological parents. Those who go too deep in self-love become narcissists. 

Love is no joke. Love can save someone or destroy someone.  But love is a basic human need. Our hearts are organs that keep us alive physically and spiritually.  In order to avoid depression, anxiety and loneliness humans need a balance between giving and receiving love. And some of the love might  be channeling that energy towards a passion like painting or rock climbing.

An equal balance is ideal but having some form of love keeps us motivated and going in life. 

What do you think? Is love a basic need?
Let's Connect!

Only a few days left until the summer solstice arrives. The weather turned to fall rather quickly in Seattle, but the leaves still remain green. Silly me found these pictures on my camera of a soup recipe that I made last year but forgot to post it. 

Soup has a way of nourishing the mind, body and soul. In ancient times, soup was the main meal for many villages and soldiers survived off stews and soups, but ones rarely with flavor. They required nourishment to fight not a fanciful palate to satisfy. 

In modern cooking, we are lucky to have an array of spices, herbs, broths and bouillon cubes to make our soups flavorful for the masses. I once had a past life regression hypnotherapy reading, and many of my lives revolved around food and nourishment. 

I had one vision of a book on an end table with a candle and a cauldron of food simmering inside a lit fireplace. Simple and savory, soups are my favorite meal to cook. I once met a nutritionist who claimed soups are one of the best things to eat because of the equal balance of fresh produce, grain, protein, water and healing spices and herbs. 

I hope you enjoy this simple soup! 

Vegan Barley + Bean Soup
​Serves 3-4
​Cook Time: 20-30 minutes

​Ingredients:
4 cups water + 1-2 bouillon cubes (or 4 cup vegetable broth)
1-2 tbsp olive oil
3/4 cup onion, chopped
2 garlic cloves, minced
2 carrots, chopped
2 celery stalks, chopped
1 cup kale, chopped
1 can chickpeas, drained and rinsed
1/2 cup dried barley
1/2 tsp salt
1/2 tsp pepper
1/2 tsp Italian seasoning
1 bay leaf

Directions:
In a deep pot, cook the onion and garlic in olive oil for 2-3 minutes. Add the carrot and celery and continue to stir and cook for an additional 3-5 minutes. Add the water, bouillon, barley and spices and simmer until the barley is edible. (Start with one bouillon cube and add an additional one or even half if you desire the broth to be saltier or more flavorful). 

Add the kale and chickpeas near the later point of when the barley becomes edible. Once edible, adjust any spices and then remove from heat when finished. 

Let's Connect! Check out my other soup recipes! 

Gluten is sneaky. Like pollen, gluten has the ability to cross contaminate easily throughout our kitchen. Those who have a mild intolerance may not have issues with contamination, but those with severe life-threatening issues like Celiacs may need to be more cautious as the slightest bit of gluten triggers symptoms. Those with severe issues may find that eating out is impossible as restaurant kitchens cannot maintain a GF standard, unless the restaurant is specifically gluten free. 

It is recommended to thoroughly clean kitchen appliance, or have separate appliances for those with severe issues. Here are some ways that gluten cross contaminates in the kitchen. 

1. Toaster: A crumb is just a crumb, right? Wrong. Even the smallest crumb stuck in the toaster can get onto gluten free bread, so try toasting in the oven or use separate toasters. 
2. Scratched Baking Sheets, Muffin/Bread Tins, Nonstick Pans: Many people do not realize that if a pan or baking sheet is scratched, gluten gets trapped inside of those scratches. It is best to not risk it and buy new pans. 
3. Cast Iron Pans: Iron is a porous element, and will soak up any gluten cooked inside of the pan; thus, gluten clings and sticks to cast iron pans. 
4. Colanders/strainers/steamer baskets: The small holes inside the colanders are perfect locations for gluten to get trapped inside. Strainers and baskets are often difficult to clean and some will. never be 100% clean after its first use. 
5. Wooden Utensils + Cutting Boards: Cutting Boards get scratched and knicked all the time, which is the perfect hiding spot for gluten. Wooden utensils like spoons and rolling pins are porous, which soaks up gluten.
6. Bread Makers: If anyone uses a bread maker that contains gluten, it is not advisable to use the same one to make gluten free bread to avoid cross contamination. 
7. ​Sponges: Although it seems like sponges clean, which they do, they also can spread gluten especially if using the same sponge to clean dishes and wipe down the counter. Using disposable wipes or paper towels with cleaning spray is best for cleaning counter tops, meanwhile leaving the sponges to clean the dishes. It is recommended to use a "GF" sponge to solely clean the "GF" kitchen appliances.
8. Spreadable Condiments: It is important that a person does not share utensils inside the condiments, but also on gluten products. If a person spreads GF mayo on top of wheat bread and then places the utensil back into the GF mayo, the mayo has now been cross contaminated. 
9. Pre-Sliced Deli Meats: Most pre sliced and prepackaged contain spices or additives that contain gluten. This will contaminate the meat slicer at the deli counter. It is recommended to purchase pre-sliced meat + cheeses. 
10. Bulk Bins: Although everything is separated into it's appropriate bin, one never knows how much cross contamination actually happens between refilling bins and using scoops inside bins that contain gluten products. 
11. Deep Fryers: At restaurants, most likely they are using fryers to deep fry gluten containing foods like French fries or anything with batter. If the restaurant has a specific "GF" fryer most likely it'll be okay, but gluten will remain in the oil and deep fryers. The oil would need to be replaced, but most likely that does not happen at busy restaurants. 
12. ​Handling Foods: Sandwich makers or anyone working in the kitchen who touches gluten food and then handles a "GF" meal can easily cross contaminate gluten. It is advisable that gloves and knives be changed and hands washed between handling gluten and GF products. 

What other ways do you know of gluten spreading in the kitchen?

​Let's Connect!

There are countless ways to transition into a plant-based diet (vegetarian or vegan). Most people can benefit from adding more plants to their diet, but if serious about a lifestyle change most people can't do it with a "cold turkey" switch. 

Whether you want to become vegetarian or vegan, most people need to gradually ease into that style of eating. Smokers cannot quit smoking overnight. The same is with our diet and palate. We have biological cravings that our body is adjusted to, especially if older. If are are 35 and were raised eating meat, this means you lived nearly 100% of your existence eating meat or dairy (minus the nursing infant years of mother's milk / formula). 

These three steps I use to help my clients who want to transition - Add, Replace, Eliminate to adjust to a pallet switch. 
​
-First: Add Produce to Meals
-Second: Replace the meat Protein / Dairy  / Simple Carbohydrate Sources
-Third: Eliminate the Remaining Meat/Dairy sources once Palate is Adjusted

​There is no timeline for each step or zone. Graduating from one step to the next is an individual process.

Add
While eating your normal diet, this is the time to start adding produce to meals. This doesn't necessarily all have to be raw produce, but just adding produce to cooked foods aides the palate adjustment. It adds bulk to the meal so some less meat / simple carbohydrate will be less consumed. In the video above I share examples of how to add produce to meals. 

Replace
Most people today eat too many simple carbohydrates. If transitioning for health reasons, this is the time to start replacing to healthier choices as well as gradually replacing meat / dairy sources. An example of this is to replace brown rice with white rice. Another example is if you eat cereal, can you switch from cow milk to almond milk. Soy meat products have a different taste, even something like chickpeas is an ideal replacement for chicken.  This stage is a gradual process. 

Eliminate
Once your palate is adjusted and feel comfortable eating plant-based foods, this is the time to eliminate the remaining meat / dairy sources, or foods that no longer serve you from your diet. I explain more in the video above. 

How have you transitioned into a plant based diet? What worked for you?

​Let's Connect & Please Subscribe to my Youtube Channel! 

It is no secret that many people today suffer from a gluten intolerance. Whether one has a serious disease like Celiac's, or has a mild intolerance, wheat and gluten can be found in a myriad of food and home products. Those who are trying to heal from gluten intolerances may have a difficult time because gluten is found in medications, kitchenware items, cosmetics and can also be cross contaminated in the kitchen. 

If you notice issues after consuming wheat products, contact your doctor to undergo gluten allergen tests.

Here are the following food sources that contain gluten. 

• USDA Products: The USDA is in charge of meat, poultry and dairy. They are not required to follow FALCPA guidelines; therefore, many products containing dexterity, starch, maltodextrin and modified food starch contain gluten. Products that contain as little as two-percent meat or poultry may contain gluten (think of canned soups). Other boxed / meat products that may contain gluten include, instant milk products, malted milk, hot chocolate mixes, commercial chocolate milk, cheese spreads, blue cheese, sausage containing fillers, hot dogs, beer brats, meat spreads and imitation crab / fish. 
• Gluten Containing Grains: This includes wheat, rye, barley, durum, einkorn, emmer, faro, kamut, semolina and spelt.
• Seasoning / Spice Mixes: Many spice mixes contain gluten as a carrier for the spices. Pure spices do not contain wheat, rye or barley. 
• Extenders / Thickeners: This is used in packaged foods and may contain gluten. An example is "modified food starch."
• Bottled Sauces / Salad Dressings: Many of these products use a stabilizer, wheat protein or a thickener which contains gluten such as vegetable gum, hydrolyzed wheat starch or wheat flour.
• Soy Sauce: This product contains gluten unless otherwise stated. Tamari is gluten free. 
• Malt: Barley malt contains gluten and may be listed on the ingredient label as barley malt, malt, malt extract, or vinegar.  

• Modified Food Starch / Gelatinized Food Starch: Sources of the starch must be identified on a label. Wheat is used a starch, but gluten free options include potato, rice or tapioca starch. Corn starch is technically gluten free, and the FDA regulation imply "starch" as corn starch. If a different source is used it should be identified with the ingredient list on the food label. 
• Hydrolyzed Food Starch: Hydrolyzed vegetable protein (HVP), hydrolyzed plant starch (HPP), Texturized vegetable protein (TVP) are not technically gluten free because they can be made with gluten. HVP may be present in bouillon and soup bases.  
• Dextrin: may derive from wheat. The two largest manufacturers of dextrin in the USA use corn starch, which is gluten free. 
  
• Flavorings: Meat products and packaged foods may contain barley malt flavorings. Natural flavoring should be confirmed with the manufacturer to ensure the product in gluten free. 
  
• Caramel Color: Caramel color made in the USA derives from corn. However, if the product was made outside of the USA, it may contain gluten. 
  
• Beverages: Many beverages contain gluten such as instant drinks, fortified wines (Port, Madeira, Muscatel), beer, ale, malt liquor, root beers made from beer brewers may cross contaminate gluten into non-alcohol beers, and some teas may contain gluten. 
  

• ​Medications: Hidden sources of gluten can exist as a filler (non-active) ingredient in many prescription and over-the-counter drugs. Read the label or package to determine the ingredients in the med. Double check with the pharmacist. If the product contains "starch" the source must be identified (remember if it comes from corn, rice, potato or tapioca it is gluten free). Every product contains an 1-800 number. Call and ask, "What is the source of the starch?" and "Is the medication coated with any wheat, rye or barley ingredients?"
• Use glutenfreedrugs.com as a personal source. 
• Personal Care Products: Over the years feminine and household products have had low-traces of wheat and gluten. This includes mouthwash, toothpaste, lipstick, chapstick, shampoo, conditioner, tampons and cosmetics. 
  • Gluten can be found in cosmetics under these labels:
    • Wheat marked as "wheat" or "triticum vulgare"
    • Barley marked as "barley" or "malt" or "hordeum vulgare"
    • Rye marked as "rye" or "secale cereale"
    • Oats marked as "oats" or "arena sativa"

​Information comes from Bastyr Center for Natural Health Nutrition Care Team. 

Let's Connect!