Enjoying Your Gluten-Free Holiday

November is Gluten-Free Awareness Month 

For most people, the holiday season in North America means lots of gatherings and lots of eating! Families and friends prepare their favorite special dishes, neighbors deliver holiday cookies, and workplace events often include food. While many people look forward to these events, for those living with celiac disease or gluten intolerance, these food-focused holidays can be a source of anxiety. 

It’s no surprise that November was named the Gluten-Free Diet Awareness Month, founded in order to increase support for those with celiac disease and gluten intolerance. While most of us don’t notice the impact of gluten, people who suffer from celiac disease can experience severe reactions. Gluten is a protein found in wheat, barley, and rye. “Celiac disease is a condition in which gluten triggers immune system activity that damages the lining of the small intestine. Over time this damage prevents the absorption of nutrients from food. Celiac disease is an autoimmune disorder.” (Gluten-free diet) Gluten-Free Diet Awareness Month introduces gluten-free food products and also educates people.

Tips for Navigating the Holidays

“Feelings can be hurt around the holiday table. And family dynamics and holiday expectations often come into play. But there are steps you can take to make your visit safe and pleasant.” (How to Blend Gluten-Free Food & Family for the Holidays) 

1. Be proactive. Whatever your holiday plans, think ahead to anticipate potential issues and make a plan. If you’re going to a restaurant, call ahead. Talk with your family and friends and try out new recipes. “Stock your pantry and freezer with all your favorite holiday flavors. A lot of natural stores and online shops make holiday versions of your favorite treats perfect for holiday snacking.” (6 Tips to Surviving Gluten Free Holidays)  

2. Offer to host. One way to ensure there will be food that you and your family can enjoy is to host the meal. Although this may create more work for you, it may be worth the effort.  

3. Plan with the hosts. If you won’t be hosting the meal, make sure to reach out to whoever will be and talk with them beforehand. Most people want to make something you can safely enjoy, but they may need some guidance. You could offer to bring a dish or provide suggestions for how to make easy changes. “Educate them on cross-contamination and the need for clean surfaces, utensils, bowls, pans, etc. Communicate nicely, and don’t expect them to make everything gluten-free.”(10 Gluten-Free Holiday Tips)    

4. Be flexible. Be ready to make changes on the fly. If you’re prepared then you’ll be able to take challenges in stride and still enjoy the time with your loved ones. Consider eating something before you arrive so you’re not famished and consider bringing something to munch.  

5. Plan activities that don’t involve food. While many people bond over the holiday meal, there are lots of other fun activities that you can enjoy together. Offer to organize a game or activity either before or after the meal. 

Suggestions and Substitutions 

There are lots of options for a holiday dinner that are naturally gluten-free without having to make huge changes to the holiday menu. For example, to make gravy, mix turkey drippings with corn starch or sweet rice flour as a thickener. To see even more suggestions, check out: What to Know About Being Gluten Free During the Holidays.  

Sample Gluten-Free Holiday Menu 

• Jennie-O or Honeysuckle White Turkey (double-check label/website)

• Spiced Pecans Recipe | Alton Brown 

• Parmesan Mashed Potatoes Recipe | Ellie Krieger 

• Winter Fruit Salad with Maple-Lime Dressing 

• Balsamic Roasted Vegetables - Gluten-Free & Vegan 

• Wild Rice Stuffing - gluten-free (Instant Pot or stovetop)

• Baked Macaroni and Cheese | The Gluten-Free Homemaker 

• Gluten-Free Chocolate Cream Pie 

• Easy Gluten-Free Pumpkin Pie {Dairy-Free Option} 

Gluten-Free Brand Substitutions 

• Bonza Noodles

• Franz Gluten-Free Bread

• Canyon Bakehouse Bagels

• Siete chips and tortillas

• Vegan Rob's puffs

• Jersey Mikes Gluten-free subs and cookies

• Glutino or Krustez gluten-free flour

• Bob’s Red Mill’s Gluten-Free 1-to-1 Baking Flour

• Enjoy Life

• Udi’s Bread 

Recipes from the BLT Team:  

• Here's a fun gluten-free substitute for one of Ashley’s favorite holiday meals: Corn Souffle | Easy Corn Casserole

• From Kimberly, here’s a recipe for chocolate chip cookies: The Best Gluten-Free Chocolate Chip Cookies.  

• Ash recently made these rolls for a team potluck and they were a hit: Gluten-Free Dinner Rolls {Dairy-Free Option}

• One of Michelle’s favorite holiday deserts is a Utah classic: Lime Pear Delight.  

For more delicious recipes, check out: Gluten-Free Recipes | BeyondCeliac.org