Trail mix is an excellent back to school snack, but most ready-made trail mixes are loaded with added sugar, sodium and hydrogenated oils.  A smart and economical alternative is to make your own.  This mix is a healthy, gluten-free alternative to conventional trail mix with a delicious peanut butter and jelly (PB & J) twist!

• 3 cups EnviroKidz Peanut Butter Panda Puffs (for gluten free)
  or Mother’s Peanut Butter Bumpers (not gluten free)
• 1 cup organic, non-GMO peanuts
• 1 cup dried organic cranberries
• 1 cup non-sulfured organic raisins

     Simply mix all ingredients and enjoy!

Why use organic ingredients? Choosing organic means you are minimizing your children’s exposure to chemical residue from pesticides and synthetic preservatives. Children are more likely to suffer negative effects from chemical exposure because of their lower body weight, their less developed immune and detoxification systems, and the fact that they’re still growing.  Limiting chemical exposures helps optimize children’s health.

1 Scoop Whey to Go Protein Powder
1/2 C Almond Breeze Almond Milk
1 Banana, for thicker texture, slice then freeze bananas.
1 – 3 OZ  Acai Juice (or your favorite juice).
Mix all ingriediants well in a blender.
Include ground flaxseeds or psyllium for fiber.
Be creative & enjoy!

Calling all seasoned gluten-free cooks! Are you willing to share a favorite holiday recipe or some secret to cooking and baking gluten free? If so, please post it here. Give the gift of your experience to someone who is newly diagnosed. Help them to have a healthy holiday season!

The following tip and recipe is provided by Nikki Ver Steeg, RD, LN. Nikki is a dietitian at Singaram Gastroenterology and is the South Dakota Dietetic Association East River Media Representative. She can be contacted at (605) 310-2000 or by e-mail nikkigi@midconetwork.com.

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• Baking tip

     Add 1 rounded teaspoon xanthan gum for every 2 cups all-purpose gluten-free flour used

     in a recipe.

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• Recipe

    Gluten-Free Chocolate Cake

    2 cups all purpose gluten-free flour

    1 rounded teaspoon xanthan gum

    2 cups sugar

    ¾ cups cocoa sifted

    1 teaspoon soda

    Dash of salt

    Mix very well! Add 1 cup lukewarm water, 1 cup fat-free or lite sour cream, and

    2 omega eggs. Bake at 350 degrees for 30-40 minutes.

    Frosting

   1 cup sugar

   ¼ cup butter

   ¼ cup skim milk

   Boil x 1 minute. Remove from heat. Add 1 teaspoon gluten-free vanilla,

   ½ cup gluten-free semisweet chocolate chips.

   Spread and cool.