Shopping for Gluten-Free Juice Beverages

Fruit juice, which obviously is made from fruit, not grains, should be gluten-free, and with few exceptions, products made from 100% fruit juice are safe for those following a gluten-free diet.

However, it gets trickier when you start to consider “juice drinks,” which contain less than 100% juice. These products are more processed (which increases the risks for gluten cross-contamination), and may even include gluten-containing ingredients such as barley, sometimes used as a sweetener. Unfortunately, food labeling laws do not require manufacturers to disclose barley or barley-based ingredients such as malt. Therefore, it’s possible for manufacturers to “hide” barley under catch-all terms such as “natural flavorings.” Some manufacturers voluntarily disclose barley ingredients by listing them as “natural flavorings (barley malt)” on their labels.

Therefore, even though most fruit drinks are safe, you do need to be careful when choosing a fruit juice-based beverage. Here’s the list of commonly available juice products in the United States, and whether they’re considered gluten-free or not:

• Bolthouse Farms – Click here to see a list of the Bolthouse Farms juices that are gluten-free – http://bolthouse.com/products/sortby/glutenfree

• Capri Sun – These juices and juice concentrates, mainly aimed at kids, come from a Kraft subsidiary, and Kraft has a stated policy of always specifying any gluten sources on its labels.

• Dole. Dole makes numerous canned and chilled juices, plus frozen juice concentrates. According to the company, none of its juices contains gluten.

• Lakewood Juices – These organic and premium 100% fruit juices are produced and bottled in a gluten-free facility, according to the company.

• Minute Maid – Minute Maid, which includes various 100% fruit juices plus several lemonades and juice drinks, is made by the Coca-Cola Co. According to Coke’s gluten-free list, all 100% juice products are gluten-free.

• Ocean Spray – Ocean Spray, which makes a reliably gluten-free cranberry sauce, also makes a wide variety of cranberry-flavored and other fruit-flavored beverages. According to Ocean Spray’s frequently asked questions, Ocean Spray has queried its ingredient suppliers and determined that its beverages and sauces are free from gluten.

• Odwalla – All Odwalla juices are gluten-free.

• RAAW Juice – The company states that all their 100% juices are gluten-free.

• Sambazon – The Sambozan website says that all their juices are gluten-free.

• Simply Orange – Pure juices from Simply Orange (another Coca-Cola subsidiary) are considered gluten-free in the U.S., as are the flavors Simply Orange Juice Medium Pulp with Calcium, Simply Orange with Mango, Simply Orange with Pineapple, Simply Apple, Simply Grapefruit, Simply Lemonade, Simply Limeade, and Simply Lemonade with Raspberry.

• Tropicana – Tropicana says that all its products, “including Trop 50, are naturally gluten-free.”

• V8 – Known for its trademark tomato-based vegetable juice, V8 actually makes numerous different juices, including pure fruit juices and blends. The company states that none of its products contain gluten.

• Welch’s juices – This grape-centric company makes 100% fruit juices, fruit fizz, sparkling beverages and juice cocktail blends. According to Welch’s gluten statement, the only Welch products that contain gluten (in the form of wheat) are Welch’s Filled Licorice.

Be aware that this list applies only to products purchased in the U.S. Companies can use different formulas and different facilities to produce products in other countries. When in doubt about a particular product’s gluten status, contact the manufacturer directly.

To learn more about 100% Juices along with a chart on Key Nutrients in Fruit and a tip sheet on 15 Ways to Enjoy More Fruit, purchase the May issue of SUPERMARKET SAVVY Newsletter.

Check out these Gluten-Free resources:

• Quick Check Guide to Gluten-Free Foods
• Gluten-Free Brand-Name Shopping List
• Shopping Gluten-Free Presentation Kit
• Gluten-Free Tip Sheets

Hemp: Not Just for Hippies Anymore

Have you recently seen hemp seeds in the grocery store and done a double take? No need to worry. Hemp is completely legal to eat in the United States and is not the same as the drug marijuana.

Hemp and marijuana come from the same species of plant, Cannabis sativa L., but from different varieties of the plant. Marijuana is the flowering tops and leaves of varieties that are grown for their high Tetrahydrocannabinol (THC), causing a psychoactive effect. THC is the main chemical that gives uses its “high” when  used. Marijuana typically contains 3-15% THC. Industrial hemp is the low-THC oilseed and fiber varieties of Cannabis, grown for their seeds and fiber and used in a wide range of products. Only trace amounts of THC can be found in industrial hemp, well below psychoactive levels (0-1%) making it completely safe for human consumption.

While hemp is legal to consume in the US, it is still illegal to grow and cultivate. Nineteen states have passed pro-hemp legislation, but it is still
illegal to grow hemp in the United States without a special permit being issued by the Drug Enforcement Agency. However, obtaining a permit is extremely difficult. As a result, companies using hemp in their products import their hemp from countries that have legalized the growing of hemp, including Canada.

So why eat hemp? This tiny seed is packed with tons of nutrition! Hemp contains essential fatty acids (EFA) omega-3 and omega-6 in the balanced 1:3 ratio. EFA’s are important for brain development and function, metabolic processes, and other biological activities. EFA’s must be consumed through diet since our bodies cannot synthesize them. Hemp also is a complete protein, meaning that is contains all of the amino acids, both essential and non-essential.  Like EFA’s, our bodies cannot synthesize essential amino acids and must be ingested through our diets. Hemp is also high in micronutrients such as magnesium, potassium, iron, and vitamin E. The seed is also high in fiber, vegan, non-dairy, and has no known allergens.

Have you tried hemp seeds before? What’s your favorite hemp food product?

Check out the Seeds issue of SUPERMARKET SAVVY Newsletter for more information on hemp and other seeds, including a Seeds Comparison Chart, Tips for Seeds, and reviews of food products with seeds.

Lundberg Organic Hemp-a-Licious Rice Cakes is one of the products reviewed. These rice cakes are low in calories (80) and fat (1 grams) while providing an excellent source of whole grains(18 grams) and the benefits of hemp in each cake.

Try these Pizza Rice Cakes for lunch–

• 6 Lundberg^® Brown Rice, Lightly Salted Rice Cakes
• 1/3 cup pizza sauce
• 1/4 cup sliced ripe olives
• 1/4 cup diced green bell pepper
• 1/4 cup sliced mushrooms
• 1/3 cup shredded mozzarella cheese

Place rice cakes on baking sheet. Spread pizza sauce evenly on each rice cake; top with olives, pepper, and mushrooms, and then with cheese. Bake at 400 degrees 10 minutes. Serve immediately. Makes 6 servings.

Nutrition for 1 Pizza Cake: 120 calories, 4g protein, 3g total fat,  1g saturated fat, 18g carbohydrate, 2g fiber, 1g sugar, 170mg sodium, 10% DV vitamin C, 18g whole grains.

Chia Seed: Nutrition Powerhouse in a Tiny Seed

Move over Chia Pets. The chia seed is making a name for itself, and it goes far beyond the sprouting terracotta figurines that were made popular years ago. This tiny seed is packed with big nutrition, and it’s been around for thousands of years.

Salvia hispanica, generally referred to as chia, is a member of the mint family and grown in the desert, typically in Mexico, Central America, and South America. The name “chia” comes from the Mayan word from “strength.” Chia seeds have been used since approximately 3500 BC. It was an important staple in the Aztec and Mayan diets, and used by Aztec warriors for survival on long journeys.

What makes this seed a nutrition powerhouse? Here are a few nutritional features of the chia seed:

• One tablespoon boasts approximately 5 grams of fiber, 3 grams of protein, 2282 mg of omega-3, and 752 mg of omega-6, all for only 70 calories.
• It is full of minerals including calcium, iron, potassium, zinc, and magnesium.
• Unlike the flaxseed, it is unnecessary to grind the chia seed to absorb all of the nutrients.
• Chia is vegan, gluten-free, and dairy-free.
• Chia is extremely hydrophilic, so much so that when added to water, it absorbs between 9-12 times its weight. The combination of water and the seed forms what is known as chia gel.

Now that you know about its nutrient profile, what exactly can you do with it? Chia seeds can be sprinkled onto salad or yogurt for an extra crunch. Chia gel is great for thickening soups, oatmeal, as an egg substitute, or added into smoothies and other drinks.

Do you have any tips for cooking or baking with chia seeds?

Check out the Scoop on Seeds issue of SUPERMARKET SAVVY Newsletter for more information on chia and other seeds, including a Seeds Comparison Chart, Tips for Seeds, and reviews of food products with seeds.

Fresh Focus: Brussels Sprouts

Whether you love them or hate them, there’s no denying that Brussels sprouts have made a major comeback in the last couple of years. These tiny cabbages prepared in a multitude of ways – roasted, sautéed, shaved, braised – have solidified themselves as a sought-after side dish on dinner plates everywhere.

Brussels sprouts belong to the cancer-fighting cruciferous family. These vegetables are a rich source of isothiocyanates, a class of phytochemicals that help detoxify harmful compounds in the body and possibly stop cancer before it even starts. Epidemiological studies link greater consumption of cruciferous vegetables with decreased incidence of several types of cancers including breast, prostate, lung, colorectal, and pancreatic.

In addition to their rich phytonutrient content, Brussels sprouts are also high in vitamin C (125% DV), vitamin K (195%), and folate (12%) per cup (uncooked).

How to Purchase
Small Brussels sprouts taste sweeter and require less cooking time. Color should be bright green with no yellow or brown discoloration. They should be firm to the touch and the leaves should be tightly closed with no splits. Peak season is late August through March.

How to Store
If the sprouts are attached to the stalk, remove them but leave outer leaves attached. Store unwashed sprouts in the fridge in a bowl or storage container with no lid. They’ll keep for several weeks.

How to Prepare
Like other cruciferous vegetables, Brussels sprouts can become bitter, mushy, and emit an unpleasant sulfur smell if cooked too long. Proper preparation will bring out their natural sweetness and nutty flavor while keeping them chewy.

Here are some tips:

• Trim the stems and discolored or wilted outer leaves of fresh Brussels sprouts. To wash, rinse under running water or soak in a bowl of fresh water for a few minutes and then rinse.
• Before cooking, cut an “X” in the bottom of each sprout; this will help the heat spread evenly when cooking.
• Steam sprouts in a stovetop steamer for 8 to 10 minutes, depending on size, or microwave them for 4 to 8 minutes. The sprouts are ready when they appear bright green and are just tender with a bit of a crunch left. Season with salt and pepper, drizzle with olive oil, and add some chopped nuts and dried fruit.
• To roast, toss sprouts in olive oil and roast on an oiled baking sheet at 400 degrees for 25 to 30 minutes. The oven’s dry heat will produce a firm, creamy-textured, and caramelized sprout as the liquid from the vegetable evaporates. Spritz with lemon and dust with parmesan cheese.
• To braise, combine sprouts with broth and shallots or garlic, and cook over medium heat for 20 to 25 minutes and stir occasionally.

Fun Fact
These tiny cabbages were widely cultivated around Brussels, Belgium during the 16th century and that’s how they get their name.

Pan-Caramelized Brussels Sprouts with Pistachios & Dried Cherries
From Melissa’s 50 Best Plants on the Planet Book
Makes 6 servings
¼ cup coarsely chopped dried cherries
3 ½ teaspoons extra virgin olive oil
14 ounces (about 25) small, tightly closed Brussels sprouts, trimmed, halved top to bottom
1 ½ teaspoons butter
Coarse salt (kosher or sea)
¼ cup coarsely chopped roasted pistachios

1. In a small bowl, combine 1/3 cup warm water and the cherries. Set aside.
2. Put the sprouts in a bowl; drizzle with 2 teaspoons or the oil and gently toss to lightly coat them.
3. Heat the butter and remaining olive oil in a large skillet on medium heat. When the butter melts, shake the handle of the skillet to swirl the butter with the oil. Place the sprouts cut-side down in a single layer. When they begin to brown, sprinkle them with salt and cover; cook until the bottoms are nicely browned and the interiors are tender-crisp; about 5 minutes.
4. Add the water and cherries to the pan; increase the heat to high. Cook until the water evaporates and the sprouts are nicely caramelized. Transfer to a platter. Scatter the pistachios on top and serve.

Nutrition for 1 serving: 110 calories, 6g total fat, 1.5g saturated fat, 100mg sodium, 11g carbohydrate, 4g fiber, 4g sugar, 3g protein, 15% DV vitamin A, 80% DV vitamin C, 4% DV calcium, 8% DV iron.

Win a copy Melissa’s 50 Best Plants on the Planet–the Most Nutrient-Dense Fruits & Vegetables with 150 delicious recipes. $35 Value. Leave a reply below and tell us your favorite vegetable with a shopping or preparation tip. The winner will be announced February 18th

Learn more about shopping for and preparing fruits and veggies–download a Fruit & Vegetable Nutrient Chart and a Tip Sheet on Fruits & Vegetables.

Gluten Free Resources

Gluten Free is quite the buzz in the supermarkets across the country. Gluten free products have come a long way in the past 5 years, both in taste and nutrition content.  Because as dietitians we need to be recommending the best of the best products to our clients who may be avoiding gluten, SUPERMARKET SAVVY has created several tools to help you. We have a brand name shopping list that will take clients aisle by aisle as well as Gluten Free shopping and baking tips, and a side-by-side comparison chart of the many gluten free products available on the market.

And for this week only we are offering our readers a very special offer. For a limited time, when you can purchase any of the Gluten Free teaching tools at a 20% discount. If you purchase all 5 handouts, a 30% discount will be applied.

Give your clients the resources they need to live a healthy, happy gluten-free lifestyle with these teaching tools!

Have a health-filled week!

Winner of Gluten Free Vegan Cookbook is…

Thank you to all that entered this month’s Gluten Free Vegan Cookbook Giveaway! There were over 30 entrants through comments and tweets and using Random.org the winner is…

Cheri O who said her favorite gluten free item is:  “Rice! Any shape or form.”

Thank you to all that entered! Don’t forget to check out Complete Idiot’s Guide to Gluten-Free Vegan Cooking by Julieanna Hever, M.S., R.D.,C.P.T. , and Chef Beverly Lynn Bennett!