The claimed benefits of the diet are improved health, weight loss and more energy. But this is anecdotal; more research is needed before anything is confirmed or negated.

In fact, the current scientific thinking is that for people not sensitive to gluten, a gluten-free diet (GFD) generally offers no proven health benefits. It can even lead to nutritional deficiencies (iron, fiber, B vitamins) and a higher intake of sugar/fat if one consumes enough processed GF products.

Plus, research shows no improvement in heart health with a gluten-free diet. And going gluten-free can be more expensive.

A gluten-free diet completely cuts out products made with wheat and some other grains (the list is below).

These can be hidden ingredients; e.g., soy sauce contains wheat although plain soybeans and tofu do not. If you’re buying processed edamame, check the label. Tamari is the gluten-free version of soy sauce.

The benefit of going gluten-free for those who aren’t sensitive is that it often encourages eating more whole, unprocessed foods, which is healthy. But the benefit comes from those foods themselves, not the absence of gluten.

Here’s what the Mayo Clinic has to say about it, plus their parameters for a gluten-free diet.

Below:

> The symptoms of gluten sensitivity.

> Who discovered gluten sensitivity.
 
 
WHAT IS GLUTEN

Gluten is a protein that helps foods keep their shape (e.g., a loaf of bread, a strand of spaghetti). It’s found in grains such as wheat, barley and rye as well as crosses of these grains, such as triticale (a highly-nutritious mix of wheat and rye).

People who are sensitive to gluten have discomfort (see the symptoms below). Celiac disease is a serious autoimmune disorder where even a microscopic crumb of gluten can trigger internal damage.

There is also wheat allergy, a classic food allergy, similar to a peanut or shellfish allergy. The symptoms are milder (hives, skin rashes, swelling, nasal congestion) and people with a wheat allergy, while avoiding wheat, can usually safely eat barley and rye.
 
 
THE GLUTEN FREE DIET

Many naturally gluten-free foods can be a part of a healthy diet:

 
 
Prohibited Grains

Grains that can’t be consumed:

 
 
SYMPTOMS & WHAT TO DO

While The Nibble is not qualified to provide healthcare advice, we pass this along from the Mayo Clinic:

If you suspect you have a sensitivity, it is generally recommended to consult a doctor to test you, before removing gluten from your diet. If you stop eating gluten before being tested, the results may come back as a false negative.

Consult your healthcare provider if you experience the following, which are the most frequent signs and usually occur shortly after consuming gluten:
 
 
Gastrointestinal Symptoms

 
 
Non-Digestive (Systemic) Symptoms

These are known as “extraintestinal” symptoms that affect the rest of the body:

 
 
Psychological Indicators

There is an increasing amount of research linking gluten sensitivity to mood-related changes:

[2] There are countless gluten-free recipes, plus good mixes, for bread, cakes, cookies, pastries and pies (photo © Taylor Kiser | Unsplash).

[3] There are many shapes of gluten-free pasta. Here’s the recipe for this dish (photo © DeLallo).

[4] A tasty breakfast: oatmeal, sliced almonds, and maple syrup. Be sure the oats are gluten-free (photo © K8 | Unsplash).

[5] A mix of nuts and dried fruits is a yummy—and better-for-you—snack (Freepik Photo).

[6] Macarons, made with almond flour, are always gluten-free (photo © Keila Hotzel | Unsplash).

[7] Dr. Willem Karel Dicke of the Netherlands is widely credited with identifying that wheat (and specifically what we now know as gluten) was the key dietary trigger. There’s more about him below (photo © Utrecht University/Catalogus Professorum).  
 
WHO DISCOVED GLUTEN SENSITIVITY?

2nd Century: Aretaeus of Cappadocia, one of the most celebrated of the ancient Greek physicians, described a condition consistent with celiac disease (“koiliakos”), 18 centuries before gluten was identified. Little is known of his life but that he was ethnically Greek, born in the Roman province of Cappadocia, Asia Minor (modern day Turkey), and most likely lived in the second half of the second century C.E.

19th Century: Samuel Jones Gee (1839-1911), an English physician and pediatrician, gave a classic modern clinical description of celiac disease in 1888, and noted that diet mattered—even though the specific culprit was not yet known.

20th Century: Willem Karel Dicke (1905-1962) a Dutch physician (photo #7), is widely credited with identifying that wheat (and specifically the protein we now know as gluten) was the key dietary trigger. As early as 1936, he noticed that children with celiac syndrome improved when wheat was removed from their diet, and he was the first to develop the gluten-free diet. He was considered for the 1962 Nobel Prize in Medicine, but his untimely death that year made the discussion moot as the prize is not awarded posthumously.
 

[8] Most ingredients are gluten free (photo © Khloe Arledge | Unsplash).
________________
 
*Oats are naturally gluten-free. But they may become tainted during production with wheat, barley or rye. This is known as cross-contamination. Oats and oat products labeled gluten-free have not been cross-contaminated. But there’s another protein in oats called avenin that people with celiac disease may have a reaction to. Consult your healthcare professional.

†There are different varieties of wheat, all of which contain wheat gluten: couscous, durum, einkorn, emmer, farro, graham, kamut, spelt, wheat bran, and wheat germ.

Wheat flours have different names based on how the wheat is milled or the flour is processed. All of these contain gluten:
> Enriched flour with added vitamins and minerals.
> Farina, milled wheat usually used in hot cereals.
> Graham flour, a coarse whole-wheat flour.
> Self-rising flour, also called phosphate flour.
> Semolina, the part of milled wheat used in pasta and couscous.
 
 

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[1] Minnie Beasley’s gift tin, filled to the brim with simply delectable almond tuiles (photos #1, #2, #3, and #__ © Minnie Beasley’s).

[2] If you’re ordering for yourself and don’t need the gift tin, your tuiles come in a brown bag. The chocolate flavor, shown here, mixes cocoa powder with the standard almonds, butter, sugar, and flour. This makes the cookie a darker, bronzed color and gives it a chocolate flavor profile.

[3] Seasonal Maple Pecan is a must-try.

[4] The wider tuiles are formed over a rolling pin. The rolled versions are formed over a dowel (photo © King Arthur Baking).

[5] While warm, the cookies can be rolled into a variety of shapes (Abacus Photo).

[6] Classic almond tuiles, shaped like the roof tiles of Provence (Abacus Photo).

[7] What’s the difference between a cream-filled tuile and a cannoli? See the †footnote below (photo © Taste Of Home).  

Way back in 2007, THE NIBBLE wrote enthusiastically about Minnie Beasley’s cookies: buttery, lacy almond toffee cookies. They won a gold medal as “best cookie” at the Fancy Food Show the following year and we have been pleased to watch them grow over the years—still a small, artisan brand making each cookie by hand.

This means that you, too, can know the joy of Minnie Beasley’s Almond Lace Cookies*, thanks to her great-nephew Harmon Beasley Canon and his son Jackson, who has taken over the business.

And keeping up with the times, Aunt Minnie’s original recipe is also available in:

 
The cookies have an almost toffee-like consistency: crunchy and buttery with a pronounced almond flavor. They strike that perfect balance between delicate and substantial, sweet and sophisticated.

Lace cookies are a Southern specialty, named for the French tuile baked to create a lacy pattern.

Lady Bird Johnson was known for her recipe. Different bakers made them in different ways, and the warm cookies can be molded into different shapes. But whatever the style, the cookies are a delicate gourmet confection, a special treat.
 
 
How Aunt Minnie’s Cookies, A Family Treat, Went Commercial

Great Aunt Minnie, a Southern lady herself, lived with Harmon Canon’s family during his boyhood in Memphis and he grew up watching her make the cookies for family and friends.

After she passed, Harmon took on the mantle, and was encouraged by friends and family to make them available to the public. A 6-person artisanal bakery was born, the cookies selling out as fast as the team could make them.

They are now being produced by the fourth generation, Harmon’s son Jackson.

Each individually handmade cookie requires a labor-intensive baking process, a commitment to craft that you can taste in every bite.

When Minnie Beasley’s pliable cookies come out of the oven, they’re wrapped around dowel rods, creating crispy cylinders when cooled.

And then, they’re packaged and sent to you.
 
 
GET YOUR COOKIES!

We’re as enthusiastic about these wonderful cookies as we were back in 2007.

Each handmade batch sells out quickly, so head to the website and stake a claim to yours:

> MinnieBeasleys.com.

Don’t forget yourself! Whether you’re enjoying one with a cup of coffee or serving them at an elegant gathering, these cookies elevate any moment into something special.

We’ve got more to say below about the history of tuiles, but first, for your consideration:

> The history of cookies.

> The 10 basic types of cookies.

> Cookie favorites: a photo glossary of hundreds of cookie varieties.

> The year’s 44 cookie holidays.

> The history of tuiles is below.

> Up next: How do the cookies get “lacy?”
 

[8] Yes, please!
 
 
HOW DO THE COOKIES GET “LACY?”

Not all tuiles are lacy (see photos #4 and #5). The delicate “lace” effect is created through “baking chemistry.”

Lace cookies get their name from their delicate and lace-like appearance when the sugar bubbles and creates tiny little gaps in the cookies.

The magic is in the proportions: Lace cookies require a high ratio of butter to flour, with just a small amount of flour (or sometimes ground oats).

The low flour content means there’s minimal structure to hold the dough together, so it spreads extremely thin during baking. The sugar caramelizes and bubbles vigorously in the oven, and as those bubbles form and pop, they create the characteristic openwork pattern.

The result is an ultra-thin, crispy cookie with an intricate pattern of gaps throughout.
 
 
THE HISTORY OF TUILE COOKIES

The French word tuile (pronounced tweel) refers to the curved, terracotta roof tiles that are ubiquitous atop homes in Provence and the Mediterranean basin.

The tuile cookie got its name from its curved shape, mimicking the curved roof tiles.

It’s baked as a flat disc and then, while still hot and malleable, draped over a curved surface (traditionally a rolling pin or wine bottle) to set into an arch. When arranged in rows on a platter, these delicate cookies line up like a the tiled rooftop.

While someone first draped warm dough over a rolling pin, there is no single known “inventor” of the cookie. It evolved in the 17th century or later, once refined sugar became more accessible to the French middle and upper classes.
 
 
The Tuiles Of Southern France

Because its shape is modeled after Provençal roof tiles (photo above), the tuile cookie is linked to the southn of France. These tuiles are typically the tuiles aux amandes (tweels-ohs-ah-mand), almond tuiles.

Crisp, lacy, and golden, they’re made with slivered almonds to simulate the rough texture of the clay tiles.

Because the hot-from-the-oven cookies can be molded into different shapes—cups, spirals, cones, etc.—the roof tile shape began to take on different forms in other regions.

Just as well-known are the tuiles of Northern France, particularly in the styles of the towns of Beauvais and Amiens in the Picardy* region.

 
 
The Evolution of “Petits Fours Secs”

In French baking, the tuile falls under the category of petits fours secs, small dry oven cakes. Their evolution:

 
 
What’s Next?

Savory tuilles have long been made by fine chefs, filled with whipped goat cheese, truffle cream, and the like.

Might they become commercialized as “wine wafers,” e.g. Parmesan/herb or a pesto cream? Perhaps some artisan brand will launch them to the broader public.

Fusion flavors are already part of our everyday cuisine. We nominate Asian variants of the filled rolled wafer—not only popular flavors (black sesame, green tea, red bean…) but those that use coconut milk and rice flour, creating a harder, snappier roll than the buttery French version.

Stay tuned.
 
________________
 
*Picardy is a historical region of northern France, stretching north from the suburbs of Paris and vineyards of Champagne to the beaches of the Bay of Somme on the English Channel. The regional capital, Amiens, is a university city known for its Gothic cathedral, the floating gardens on its canals and Maison de Jules Verne, the famous adventure novelist’s 19th-century home, which is now a museum.

†A tuile is a cookie, made of batter and baked. A cannoli is a pastry, made of dough and fried in oil.
 

[10] An assortment of tuiles, just for starters (Abacus Photo).
 
 

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Why is it that we only think of baking macaroons around Passover?

This cookie, composed of coconut and egg whites, was created by Italian Jews for the eight days of Passover, because it has no flour or leavening (which cannot be eaten during the observance). The recipe was introduced to other European Jews and became popular as a year-round sweet.

The recipe takes only 35 minutes from start to finish. Bake them now and store them in an airtight tin. They also freeze well.

And they’re gluten-free!

> The year’s 44 cookie holidays

> The history of macaroons.

> The history of cookies.

> The 11 basic cookie categories.

> The different types of cookies: a photo glossary.

> The year’s 44 cookie holidays.
 
 
RECIPE: CHOCOLATE MACADAMIA MACAROONS

Thanks to Taste Of Home for this recipe, which was developed by Darlene Brenden, Salem, Oregon and tested by Taste of Home Test Kitchen.

Prep time is 20 minutes and cook time is 15 minutes. We recommend making a double batch, because these little bites will disappear quickly.

Our personal indulgence is to use fine baking chips or chocolate bars rather than packaged chocolate chips; although we do use Guittard chips regularly.

 
Ingredients For 18 Cookies

 
Preparation

1. PREHEAT the oven to 325°F. In a large bowl, mix the first 6 ingredients. Then stir in the egg whites, corn syrup, and vanilla and blend well.

2. DROP the dough by the tablespoonful onto greased baking sheets, 2 inches apart. Bake until the cookies areset and dry to the touch, 15-20 minutes.

3. COOL in the pans for 5 minutes. Remove to wire racks to cool completely.

4. DIP half of each cookie into melted chocolate, allowing the excess to drip off. Place on waxed paper and let stand until set.

Coconut macaroons will last up to 1 week stored in an airtight container. You can freeze them for up to 3 months by placing them in layers separated by parchment or wax paper.
 
 
BAKING WITH NATURAL VS. DUTCHED (DUTCH PROCESS) COCOA POWDER

There are two basic types of cocoa powder, natural, which is untreated, and Dutched, which is treated with alkalai (photo #3).

Dutched chocolate, or Dutch process chocolate, is a deeper brown color, which leads most people to think that it is richer and has more chocolate flavor.

However, the alkali added to Dutched cocoa changes the pH of the cocoa to make it milder in flavor than natural cocoa, not deeper.

In 1828, Coenrad Johannes van Houten, the same engineer who developed the hydraulic press that created cocoa powder by crushing the nibs to separate the fat (cocoa butter), developed the process of treating the nibs with alkaline salts (alkali)* to neutralize the acidity and bitterness prior to crushing.

Van Houten was Dutch, so the process became known as Dutch process, or Dutching.
 
 
Are They Interchangeable?

You should not substitute these two types of cocoas in baking when a recipe specifically calls for one type. While both will make a nice cup of cocoa, the leavening in a recipe will vary because of the differing acidities.

Recipes that specify the type of cocoa powder are have been designed for that type. Using the wrong type can affect the rise and texture of the baked good.

It the recipe is not specific, like the one above, you can use either. It doesn’t matter in the macaroon recipe, because there is no leavening (baking soda, baking powder) to react with the acidity.
 
 
HERE’S A COMPARISON OF BOTH TYPES

Natural Cocoa Powder

 
Dutch-Processed Cocoa Powder

 
> Here’s more about cocoa powder production.

[1] Chocolate macaroons, dipped in chocolate. The recipe is below (photo © Taste Of Home).

[2] Don’t use old coconut that’s been lying around. You need recently-shredded coconut that’s still moist (photo © Gourmet Food World).

[3] Should you use natural or Dutched cocoa powder? See the discussion below (photo © King Arthur Baking).

[4] Coconut macaroons typically don’t contain nuts. Along with the cocoa, macadamia nuts add a special touch. If you prefer, you can substitute almonds (photo © iStock Photo).

[5] If you’re melting chocolate chips for dipping, use a top brand like Callebaut or Guittard (photo © Cocoa Dolce).

[6] Many macaroons are prepared without any chocolate garnish, but we’re definitely in the “dip it in chocolate” camp (photo © McCormick).  

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While there isn’t a specific “National Ham and Eggs Day,” March 26th is Make Up Your Own Holiday Day. To celebrate, we present a recipe for a savory, fun, and totally delicious combination of ham and eggs on a waffle.

The egg yolk drizzles down over the waffle, and you can even add a drop of maple syrup (or hot sauce, if you prefer).

You can add steamed or roasted vegetables as you wish: asparagus, bell peppers, mushrooms, zucchini, even blistered cherry tomatoes.

Waffles are comfort food, and these can be eaten all day long: breakfast, lunch, and dinner.

If you don’t have a waffle iron, you can make pancakes or adapt* the recipe to French toast.

We adapted this recipe from one by Leslie Ponce of Miami, Florida, featured in Taste of Home.

We simplified it, which included using your own favorite waffle recipe or mix instead of mixing from scratch.

We used our favorite whole grain, high protein pancake and waffle mix, Long Table. We are fans of both popcorn mix (popcorn flour, oat flour, almond meal and a hint of poppyseed) and the Blue Corn (heirloom organic blue corn, heirloom organic rye, heirloom organic buckwheat, and non-GMO hazelnut meal).

A bonus for people who avoid gluten: The mix is gluten-free! But gluten or not, it has such great flavor and nutrition that we give boxes as gifts. Here’s our review.

> The year’s 11 ham holidays are below.

> So is the difference between Emmental and Gruyère Swiss cheeses, the French version Comté, and American Swiss-style cheese.

> Egg holidays.

> Breakfast holidays.

> The history of waffles.

> The history of chicken and waffles.

> More savory waffle recipes.
 
 
RECIPE: WAFFLES WITH HAM, EGGS, & CHEESE

You can use cubed ham, as was done in the original recipe, or sliced ham. The benefit of the cubes is that you don’t need a knife…but that’s small potatoes (or small ham cubes, as you prefer).

The original recipe used roasted vegetables, which required the oven, and a from-scratch waffle recipe.

We first sliced our asparagus and steam them. Cook them as you wish, or eliminate the vegetables entirely.

In fact, the second time we made this recipe, we used a jar of pimento (roasted red pepper strips—photo #9) and defrosted green peas (photo #10) for splashes of color.
 
Ingredients For 6 Servings

 
Preparation

1. PREHEAT a greased waffle iron. Prepare the waffle batter and add the asparagus, scallions, and cayenne pepper.

2. BAKE† the waffles according to manufacturer’s directions until golden brown. Keep warm in a covered dish while you cook the others. Meanwhile…

2. COAT a large skillet with cooking spray. Cook the ham until heated through; keep warm in a covered dish. In same skillet…

3. FRY the eggs until the yolks are set.

4. SERVE: Top each waffle with 1 egg. Sprinkle ham cubes the remaining 1/4 cup cheese. Garnish with minced herbs.
 
 
THE DIFFERENT TYPES OF SWISS CHEESE

There are 450 known Swiss cheeses, classified into five categories: extra-hard, hard, semi-hard, semi-soft and soft. Cow’s milk is used in 99% of the cheeses produced. Examples include:

 
Here’s more about them.

The recipe calls for Gruyère, but you can substitute Emmental, another Swiss mountain cheese, or two French cheeses: Comté, France’s approximation of Gruyère, or Emmental de Savoie, its approximation of Swiss Emmentaler.

All four are part of the broader category of Alpine-style cheeses, also called mountain cheeses, which are made in mountainous regions, often using milk from cows that graze in alpine pastures.

All four hold protected status: Gruyere, Emmental, and Comté have A.O.P. (Appellation d’Origine Protégée) status and I.G.P (Indication Géographique Protégée)

What’s the difference?
 
 
EMMENTALER CHEESE VS. GRUYÈRE

Emmenthaler is the German spelling for the cheese and is commonly used in Switzerland as well. It means “from the Emme Valley.”

The valley is in the Swiss canton of Bern, known for its rolling hills and the Emme River that runs through them. It is a big dairy farming region.

Although Switzerland is the birthplace of Emmentaler cheese, other countries, including Germany, France, and Austria, produce their own Emmental-style cheeses.

However, Emmentaler AOP (Appellation d’Origine Protégée) is a protected name and signifies that the cheese is made in certain areas, following traditional methods.

It can only be made in the canton of Bern and some surrounding areas in central and western Switzerland.

However, cheeses called simply “Emmental” in France and other countries (like Germany, Austria, and the U.S.) do not have protected status.

 
 
Gruyère & Emmentaler Differences;

Both are hearty, firm Swiss mountain cheeses but have some key differences:

 
If you’re substituting one for the other, Gruyère provides a more intense flavor, while Emmentaler is milder and slightly sweeter.
 
 
THE DIFFERENCE BETWEEN TRUE GRUYÈRE FROM SWITZERLAND & COMTÉ FROM FRANCE

Comté is also a mountain cheese, but from the Jura Mountains, sub-alpine mountain range in the Bourgogne-Franche-Comté region of France, which north of the Alps along the Swiss-French border.

It has a similar flavor profile to Gruyère but because of differences in milk and production:

 
 
WHAT ABOUT FRENCH EMMENTAL DE SAVOIE?

France produces a cheese called Emmental de Savoie IGP (Indication Géographique Protégée), produced in the Savoie and Haute-Savoie regions of France. It is protected, must come from a designated region, but I.G.P. has slightly less strict regulations than A.O.P. status.

[1] The recipe: savory waffles with ham and a fried egg (photo © Taste Of Home).

[2] Our favorite pancake mix (photos #2 and #3 © Longtable).

[3] The Popcorn mix is made with flour from popped corn that is then ground.

[4] Gruyère is a mountain cheese made in Switzerland from raw cow’s milk (photo © Murray’s Cheese).

[5] Emmental is another raw milk mountain cheese from Switzerland. See how it differs from Gruyère below (photo © De Laurenti).

[6] Emmental de Savoie, the French version of Emmental. See how it differs from Swiss Emmental below4 (photo © Fromagerie de Chambéry).

[7] American Swiss cheese is quite different from Emmental and Gruyère. See why below (photo © Boar’s Head).

[8] Spring is prime asparagus season (photo © Good Eggs).

[9] Roasted red pepper strips, a.k.a. pimento or pimiento (photo © Gefen | Amazon).

[10] (photo © Maude Restaurant | Los Angeles).

[11] Cayenne refers to both a type of hot chile and the powdered spice made from dried and ground cayenne chiles (photo © McCormick).  
Emmental de Savoie (France) vs. Swiss Emmental

[12] Thanks to ChatGPT for this concise chart.
 
To compare the cheeses in photos: Swiss Emmental is photo #5 and Emmental de Savoie is photo #6. You can see how large the eyes are!
 
 
Comté vs. Emmental de Savoie

 
 
THE DIFFERENCE BETWEEN AMERICAN SWISS CHEESE & REAL SWISS FROM SWITZERLAND

American Swiss cheese (photo #7)is quite different from Emmental and Gruyère. It’s less expensive, so even people who might prefer authentic Swiss cheeses will buy it.

 
and

 
________________
 
*For French Toast, you can stir finely minced chives into the batter or omit them; and lay the asparagus atop the toast and under the egg.
 
†Waffles are considered “baked” because the plates of the waffle iron generate dry heat, similar to baking in an oven.

‡The elasticity of cheese refers to how stretchy and flexible the cheese is when cut, pressed, or melted. It’s a measure of how well the cheese can bend or spring back without breaking. The more elastic the cheese, the easier it melts.

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[1] Hot off the griddle: popcorn pancakes (photos #1, #2, #3, #6, #7, #8, #9 © Long Table Pancakes).

[2] An ear of popcorn looks like regular corn, but extra moisture in the kernels allows it to pop (photo © C Z Grains).

[3] The three varieties of Long Table heirloom pancake and flour blends.

[4] Blue Corn Pancake & Waffle Mix.

[5] Ears of blue corn (photo © Asimojet | Panther Media).

[6] Finely-ground blue cornmeal (photo © Anson Mills).

[7] A forkful of popcorn pancakes.

[8] Gluten-free whole grain pancake mix.

[9] A great gift for anyone on a gluten-free diet.

[9] Red corn is used in the gluten-free mix (photo © Burpee).    
Last year, The Nibble discovered Long Table’s Blue Corn Pancake & Waffle Flour, which has become a household favorite. (What is blue corn? See below.)

The line was launched as a nutrient-dense*, whole grain pancake and waffle brand (we’ve even made blue cornbread from the flour).

The three varieties—Blue Corn, Popcorn, and Gluten-Free—are blends of different grains and meals. It the genius of blending that gives each variety such depth of flavor.

This specialty line is our Top Pick Of The Week.
 
 
BLUE CORN PANCAKE & WAFFLE FLOUR

While the ears of corn are blue (photo #5), the flour is much lighter (photo #6), but we focus on the flavor, not the color. Once, we added a drop of blue food coloring to the batter. While cute, it’s not essential.

Where does the blue color come from?

Anthocyanin, an antioxidant, is the pigment that. Depending on the pH level of the soil, it makes the fruit or grain blue, red, purple, or black. (For example, red raspberries and black raspberries also get their color from anthocyanin.)

The blue corn blend consists of:

 
The flour has 11g protein per serving†—not from protein powder† but from their natural, unprocessed, whole-food state. There are also 5g fiber per serving from the whole grains.
 
 
What Is Blue Corn?
 
Blue corn, also known as Hopi maize or Rio Grande Blue, is a variety of flint corn (Zea mays) that has been cultivated for centuries by Native American peoples, particularly in the American Southwest.

 
 
What Is Popcorn Flour Like?

 
 
GLUTEN-FREE PANCAKE & WAFFLE FLOUR

The gluten-free blend (photos #8 and #9) is certified gluten-free by Beyond Celiac and the National Foundation for Celiac Awareness. It’s whole grain and high protein, a blend of:

 
All three varieties are whole-grain and great year-round gifts for pancake and waffle lovers. Trust us, the flavors are so much more exciting than even many top artisan brands.

> The history of corn.

> The history of popcorn.

> How about a popcorn salad?

> What are whole grains?

> What are heirloom grains (below).

> A year of corn holidays (below).
 
 
GET YOUR LONG TABLE PANCAKE & WAFFLE FLOUR

> Head to LongTablePancakes.com.

We not only eat them at home, we buy them as party favors, stocking stuffers, and teacher gifts.

Don’t compare the prices to supermarket brands. Long Table is in a different league.
 
 
WHAT ARE HEIRLOOM GRAINS

Heirloom grains are the opposite of heavily industrialized grains (what you mostly see at supermarkets and other grocers). They’re whole grains that are not genetically modified and are prized for their superior flavor and nutrition.

They are typically varieties that were developed before World War II and have had limited breeding selection since. (Selective breeding is a process where humans deliberately choose organisms with desired traits to produce offspring with those same characteristics. They are not artificially modified like GMOs because it uses natural reproduction over multiple generations instead of genetic modification.

Heirloom and ancient grains don’t have formal recognized definitions by science or government regulator bodies (e.g. the USDA), so we’ve set forth the differences below.

 
Plant and animal DNA can be altered for a number of reasons‡. Heirloom grains have not been genetically modified or altered in any way**.
 
 
Heirloom Grains Vs. Ancient Grains

We tend to think of ancient grains as originating thousands of years ago, raised by indigenous cultures around the world.

Heirloom grains can be ancient grains, when they come from plants that have been grown from the exact same seed line for hundreds if not thousands of years. They have not been genetically modified or altered in any way and are considered valuable for reasons ranging from superior flavor and nutrition to hardiness and adaptability.

Heirloom grains more typically describe varieties that were brought by immigrants to the New World. Examples include turkey red wheat from the Ukraine, blue emmer wheat from Ethiopia, and Khorasan wheat from Egypt.

The farmers who grow heirloom grains are interested in agricultural diversity and ensuring that these seed varieties are not lost (i.e., cease being planted) because of cost and other issues.

As consumers are becoming more aware of sustainability, farmers and other agricultural stakeholders are working together to increase the accessibility of heirloom grains [source Claude.ai].
 
 
A YEAR OF CORN HOLIDAYS

†Protein powder is made from powdered protein, which can come from a variety of plant and animal sources. They can be made into shakes with water or milk, or added to smoothies. They may may also include other ingredients, such as added sweetener, flavoring, thickeners, vitamins, and minerals.
> Whey and casein: These are proteins derived from milk. Whey is a byproduct of cheese making and is considered a complete protein because it contains all nine essential amino acids. Casein is a slow-release protein that can help prevent muscle breakdown overnight.
> Eggs.
> Plants: E.g. the proteins in soybeans, peas, rice, potatoes, and hemp. For example, hemp is a good source of omega-3 and omega-6 fatty acids, as well as minerals like potassium, phosphorus, and magnesium.

††The Business Of Corn holiday commemorates the invention of the first large-scale commercial oil popcorn popper by Charles Cretors in 1885.

‡The process of developing a new genetically modified crop can take up to 12 years. Plant genes are genetically modified for improvement such as:
> Increased yield.
> Better nutrition.
> Resistance to pests and disease.
> Tolerance to environmental conditions like drought.
> Reduced use of pesticides.
> Longer shelf life [source: Chat GPT].

**The benefits of non-GMO foods include:
> Environmental considerations: reduced pesticide use in some non-GMO farming systems, protection of non-target organisms like beneficial insects, support for traditional seed-saving and crop diversity.
> Market benefits: consumer preferences for traditionally bred/non-GMO foods, potential price premiums for farmers, easier access to export markets that forbid GMOs.
> Social and economic aspects: support for traditional farming practices, less dependence on patented seed technologies, greater farmer control over seed selection.

It’s important to note that the scientific consensus is that approved GMO foods are as safe as non-GMO foods. The choice between GMO and non-GMO foods often comes down to personal preferences regarding farming practices, environmental impact, and economic factors rather than safety concerns [source: Claude.ai].
 
‡‡The key differences between heirloom grains and ancient grains:
> Heirloom grains are “younger,” from seeds passed down through generations of farmers for decades or hundreds of years, typically ending pre-1950s. They may have been cross-bred for superior performance, but not genetically modified.
> Heirloom grains are open-pollinated varieties that breed true-to-type. Examples include: Bloody Butcher Corn, Jimmy Red Corn, Red Fife Wheat, Turkey Red Wheat.
> Ancient grains are species that have remained largely unchanged over thousands of years. They were staple foods of the world’s ancient civilizations.
> Examples include: amaranth (Aztec civilization), buckwheat (southwestern China), einkorn (earliest cultivated wheat from northern Mesopotamia in the Fertile Crescent, specifically in the Karacadağ Mountains region of southeastern Turkey near the Syrian border), Kamut/khorasan wheat (Egypt), millet (East Asia), Quinoa (Andes/Incas), Spelt (also known as dinkel wheat or hulled wheat, from Bronze Age Europe), Teff (Ethiopia and Eritrea, naturally gluten-free.

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[1] Flavor your water with (from the top) True Lime, True Grapefruit, True Lemon, and True Orange (all photos © True Citrus).

[2] One packet equals one wedge of citrus.

[3] No fresh lime for your Margarita? No problem!

[4] Try a blindfold test: sparkling water with a squeeze of fresh grapefruit, and sparkling water with a packet of True Grapefruit.

[5] An 8-ounce glass of orange juice has 24g (6 teaspoons) of sugar per. A glass of True Orange: zero calories.
 

[6] If you don’t have a fresh lemon, lime, orange, or grapefruit, just open a packet of the same True fruit. Check out all of these recipes.  

Our Top Pick Of The Week is from True Citrus Company: crystallized citrus packets—True Grapefruit, True Lemon, True Lime, and True Orange—that the brand has described as “drink mix.”

To us,“drink mix” describes something from powdered iced tea to punch that we’d rather refer to them as water flavor packets or water enhancers. Or, citrus wedge substitutes. Whatever, they’re great.

The easy-to-carry packets (the size of a Splenda packet) are made from “crystallized” grapefruit, lemon, lime, and orange, which the brand defines as “taste of fresh squeezed lime wherever you go, made from real lime juice and oils.

The flavor really does taste fresh-squeezed. For us, it was love at first sip.

And no more dragging home (and recycling) heavy bottles of flavored water and seltzer. That’s why…
 
TRUE CITRUS IS OUR TOP PICK OF THE WEEK

We started out buying the grapefruit and lime, loved those so much we purchased lemon and orange, and loved those so much that we purchased the whole lemonade-limeade lime, the latter slightly sweetened and for review at a later date.

So this much is true: True Citrus packets have great flavor. What they doesn’t have:

 
Tasting is believing. You’ll be able to say goodbye to:

 
The packets are great for use at home, at work, on vacation, or just on-the-go.
 
 
WHAT IS “CRYSTALLIZED” LEMON, LIME, ETC.?

The “crystallized” powder is made from dehydrated citrus particles (grapefruit, lemon, lime, or orange), made from the juice of the citrus plus oil from the peel*. The process is patented.

True Lemon debuted in 2003, after years of researching how to crystallize (dehydrate) the lemon juice and oils together in order to deliver a convenient, shelf-stable lemon wedge replacement.

The proprietary process locks in the fruit’s oils & juices, capturing authentically tart citrus flavor.

The three other citrus flavors were subsequently introduced (grapefruit, lime, and orange).

Today, True Citrus makes more than 40 different citrus based citrus wedge replacements, unsweetened water enhancers, drink mixes and salt-free seasoning blends.

> You can see the entire range of products here.
 
 
WHEN TO USE TRUE CITRUS

Each packet takes the place of a fresh citrus wedge. All can be used:

 
> Check out all of these recipes!
 
 
GET YOUR TRUE CITRUS

In addition to our own stash, we’ve been gifting boxes to friends and family who’ve expressed the desire to drink more water. Every one of them has become a customer of multiple flavors.

True Citrus products are available at:

 
The regular box of 32 packets costs around $9, or 28¢ per packet. But when you start using several packets a day—as we do—a bulk box of 500 packets is deeply discounted to a mere 4¢ per packet.

When life hands you a [True] Lemon—or Lime, or Grapefruit, or Orange—add it to sparkling or still water and drink it!

> The history of grapefruits.

> The history of lemons.

> The history of limes.

> The history of oranges.
   
________________
 
*In each type of citrus peel there are cells that contain the fruit’s volatile fatty oil glands. When the peel is pressed, its oil is released.
 

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[1] Sweet & Spicy Drizzle Oil, a handy new condiment (photos #1 and #3 © DeLallo).

[2] Just a drizzle adds an extra layer of flavor to any pizza (photo © Like Meat | Unsplash Photo).

[3] Add sizzle to pasta, pasta salads and grains.  

What’s sweet and hot and a new condiment for your table (or a nice hostess gift, treat for foodie friends, or a stocking stuffer)? DeLallo Sweet and Spicy Pizza Oil!

While it calls itself “pizza oil,” we call it “drizzle oil” or “finishing oil.” It’s the perfect way to add a burst of sweet heat to your favorite foods with just a drizzle:

 
We’ve even stirred it into plain Greek yogurt. Delicious (also as a dip, spread, or baked potato topping).

And if you’re willing, try it on vanilla or chocolate ice cream and pancakes or waffles.

Made with extra virgin olive oil, chili peppers, garlic, and honey, this irresistibly bold condiment is ready to wake up all of your everyday dishes—not just pizza. Use it to dress, drip, marinate, sauté and sauce. Get creative!

Sweet & Spicy Olive Oil is made in small batches from EVOO, garlic, red bell peppers, red chili flakes, honey powder, and cane sugar.

It’s all natural (no artificial flavors or preservatives), non-GMO, gluten free, and certified kosher by KFH.
 
 
GET YOUR SWEET & SPICY PIZZA OIL

Wake up your dishes with no effort beyond drizzling!

> Head to DeLallo Foods.
 
 
CHECK OUT THESE PHOTO GLOSSARIES

> The different culinary/cooking oils.

> The different types of chile peppers.

> Olive oil and olives.

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[1] Like Air Puffcorn, our Top Pick Of The Week, was featured on Shark Tank (photo © Shark Tank Products).

[2] You can a large-size (4-ounce) combo pack on Amazon (photos #2, #3, #4, and #5 © Like Air Snacks).

[3] Pancake is a delicious flavor of popcorn, with far fewer calories than eating pancakes!

[4] Cinnamon bun is the closest to kettle corn, without the calories.

[5] You can buy a variety pack of the four flavors, in either family size or individual size, on the company website (we recommend it!).  

Like Air Puffcorn is our Top Pick Of The Week: popcorn with a melt-in-your-mouth texture that is made without the popcorn kernel hulls that can stick in your teeth.

Yes, that makes it better than traditional popcorn in our book. (A tiny kernel stuck in our tooth* sent us to the dentist for a $300. He said, “Next time skip the popcorn.”

We were bereft because popcorn is a high-fiber, low-calorie snack we relied upon.

Then, on Shark Tank, we discovered Like Air Puffcorn.

Mr. Wonderful, Kevin O’Leary, exclaimed that it was the best-tasting low-calorie snack they’ve had in all 15 years of Shark Tank.

The company got a deal from deal from Mark Cuban and Lori Greiner.

We were so excited that, rather than write for editorial samples, we quickly purchased three boxes: three flavors of the individual-size packages.

We now must go back for the fourth flavor, and hope that the fifth, the limited-edition Pumpkin Spice, comes back this fall.
 
 
LIKE AIR PUFFCORN FLAVORS

There are both 4-ounce bags and .65-ounce individual portion bags.

The individual size is a perfect school-safe snack, party favor, stocking stuffer, Easter basket treat, and so on.

 
Like Air Puffcorn is:

 
 
FOOD FUN: CUSTOMIZE YOUR CORN!

While popcorn is just 50 calories per cup, you can enhance your snack—still without getting anything stuck in your teeth.

With the Classic and sweet flavors, we add some extra calories by:

 
With the Classic and White Cheddar flavors, we add:

 
 
GET YOUR LIKE AIR PUFFCORN

Like Air is sold in 3,500+ stores across all 50 states, including larger retailers like HEB, Kings, Kroger, Meijer, Sam’s Club, ShopRite, Stop & Shop, and Wegmans.

E-tailers include Amazon, Fresh Direct, Instacart, Sams’s Club, and the Like Air Snacks website.
 
 
October is National Popcorn Poppin’ Month.

> The history of popcorn.

> The history of popcorn salad (and recipe).

> 20+ popcorn recipes.

> Popcorn trivia.

> Popcorn, a whole-grain food.
 
 
________________

*Popcorn kernel hulls are the ideal size and shape to get caught between gums and teeth. We may not even realize we have a stuck particle until our gums become sore a few days later.

†The “Big Nine” allergens: eggs, milk, nuts, fish, peanuts/tree nuts, sesame, shellfish‡, soybeans, and wheat.
 
‡Shellfish include mollusks and crustaceans. Mollusks have a hinged, two-part shell, such as clams, mussels, octopus, oysters, and squid. Crustaceans, on the other hand, have exoskeletons, such as crabs, lobsters, and shrimp.

Congress passed the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA), citing eight foods as major food allergens: milk, eggs, fish, Crustacean shellfish, tree nuts, peanuts, wheat, and soybeans. Here’s more about it.  

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[1] Pillowy, chewy nuggets of strawberry Mochi Gummies (all photos © Issei Mochi Gummies).

[2] Each package is 1.76 ounces (50 grams).

[3] Use mochi gummies to decorate cakes, cupcakes, and ice cream.

[4] Mochi Gummies garnish an ice cream cone.  

Mika Shino, creator of Mochi Gummies (pronounced MOE-chee), explains why she made her all-natural, chewy gummy candies, that are vegan, gluten-free, soy-free, gelatin-free, nut-free, dairy-free, non-GMO, and certified kosher by KOF-K.

Her kids love gummy candies: gummy bears, gummy worms, sour gummies.

But Mika was frustrated by the junk ingredients: “Chemical and artificial laden candies made with animal-derived gelatin did not make me feel good as a parent,” she says.

“I thought there had to be a better way for my children to have something they loved—a chewy candy without all the bad stuff.”

So she made her own!

“I started to experiment with the time-honored tradition of [Japanee] mochi cakes at home, baking them longer, adding different ingredients, drawing from my own Japanese heritage, and relying on the chewy texture of rice flour,” she relates.

She then brought in professional food scientists.

“We did hundreds of trials to carefully create our Issei Mochi Gummies with the best and cleanest ingredients so that you can feel good treating yourself and your family with a snack.”

Kids or no kids, these gummies are addictive. As a fan of all the gelatin-based gummies—worms, bears, sharks, anything—we are happy to switch to Mochi Gummies.

They were a huge hit with her kids and their friends, and Issei Mochi Gummies was born.

As an adult and a foodie, we appreciate the softer, craveable chew and the natural flavors: Mango, Strawberry, and Vanilla.

The company name, Issei, refers to the first generation of Japanese immigrants to come to the U.S.

“I hope these little morsels will bring joy to you and to your family,” says Mika.

They do!!

They’re packaged in single-serving sizes, perfectly portioned, great for stocking stuffers, party favors, and snacks on the go.

The packages are elegant, and fit into a pocket.
 
 
GET YOUR MOCHI GUMMIES

Head to the company website or to Amazon.
 
 
> National Snack Day is March 4th.

> National Mochi Day is August 8th.

> National Candy Day is November 4th.

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[1] Halloween fun: a DIY caramel apple kit (photo #1 and #4 © Bonne Maman).

[2] Werther’s caramels are made in regular and sugar-free versions (photos #2 and #3 © Werther’s).

[3] You’ll have some caramels left over to enjoy after the apple is a sweet memory.

[4] Bonne Maman has two limited-edition seasonal flavors: Cranberry-Cherry Preserves and Pumpkin Spice Spread. Fig preserves are available year-round.  

We love this idea from Bonne Maman. The maker of yummy preserves has yet another way for customers to repurpose their empty jars: a DIY caramel apple kit.

You can adapt the idea with whatever jars you have, to create DIY caramel apple gifts and party favors.

> A large version of photo #1 is below.

> The history of caramel apples.

> The history of Halloween.

> The history of Jack o’Lantern.

> The history of Trick or Treat.
 
 
RECIPE: DIY CARAMEL APPLES

We use Werther’s Chewy Caramels, which also are available in a sugar-free version.

We chose Granny Smith apples with stems, which have more appeal; but it’s purely optional.

The recipient will need to contribute a bit of milk or cream.
 
Ingredients For 1 Apple

 
We taped the stick to the back of the jar, and tucked a note into the jar with these instructions:
 
Instructions

1. CHOP the pecans.

2. RINSE and thoroughly dry the apple. Remove the stem and insert the stick into the center of the apple.

3. COVER a plate with parchment paper or wax paper and spray with nonstick cooking spray.

4. MELT the caramels in a microwave-safe bowl with a tablespoon or two of milk, cream, or evaporated milk. Let the melted caramel sit for a couple of minutes to cool.

5. DIP the apple in the caramel.

6. REFRIGERATE the apples for 15 minutes, or until the caramel has firmed up. Then roll it in the chopped pecans and lightly press the pecans into the caramel.
 
 
 
 

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