The Think Thin folks have an impressive lineup including chocolate fudge, mudslide, and dark chocolate. They even have mini bars coming in at 100 calories with plenty of protein for fortification. You can easily conquer the sweet tooth craving.

Lara Bars are recognized more for their fruit flavor varieties, but the new dark chocolate bar will please those who shy away from the sweet date-nut taste and prefer a lingering chocolate flavor. The Jocalat line includes my personal combination of tastes: Chocolate Coffee. A win-win G-F taste!

As more people seek out high protein bars and quick snacks, the G-F marketplace continues to expand and offer possibilities.

OK, I confess I love the appetizer radishes at New York’s Prune Restaurant where chef Gabrielle Hamilton serves them with a side of butter and Kosher salt as a dip. Simple and good. Pick your special cocktail or beer and you have a great treat.

This year I took them to a whole new level with Melissa Clark’s New York Times recipe for roasting them with anchovies. Read no further if anchovies are not to your liking. I tried them once and then became a farm market radish lover. I admit I needed to tweak the recipe and cut down on its olive oil and butter but that little tweak did not affect the overall taste: Delectable. I never served them on bread but on corn thins, a light, puffy crisp of a cracker (and G-F). I think of all the times I scoffed at trying the simple, humble radish! What a shame; what a taste waste!

Maybe my composter will be the saddest of us all as the green tops have played an important role in adding depth to my soil and fulfilling my soul!

Oh, seasons. You come and go, and now my energy is focused on local strawberries. Talk about sweet, mouth-poppers!

Yes, a few more weeks of these beauties.

Time passes quickly in the fields.

Did they really have to change their formula on the light syrup and add gluten? Nowhere on their website do they address this issue. There have been casual references that if you are gluten intolerant, you should pay attention anyway since so many drinks are made on the same equipment. These are poor excuses to addressing the issue. In this day and age when we recognize how gluten allergies are often misdiagnosed and celebrate the new range of gluten-free choices and the impressive marketing roll-outs, it is surprising that this formulation needed to occur. Why did Starbucks need to make a U-Turn? It is a meager explanation to say it’s only on those with light syrup. Why at all?

Better yet, why not make a formal announcement so there is no confusion? We are left with more rumor and inquiries of individual baristas. Read their blog and you’ll see how people really feel.

C’mon, Starbucks, you have a responsibility.

Now there’s still another chewing gum innovation. Did you ever realize there could be so many options. How about a gum that doesn’t just combine flavors but changes flavor somewhere in the middle of its lifecycle. That would be the new Stride Shift. Maybe gum sales are at their peak as dieters learned a long time ago, that little chewing sensation action keeps you from eating the large snack!

Kraft, the company that has the Shift gum innovation, has applied a similar new flavor technology to the world of cough drops with its new Halls Refresh 2 in 1. You have the soothing lemon flavor your throat appreciates sprinkled with a a taste of raspberry to soften the power of a Halls!

Another fun snack approach and perfect for school lunch boxes and breaks between after-school activities comes from the Crispy Green people. The new Fruitzio flavors, Apricot and Peach easily mimic the real fruit taste. We’re talking about a good sized bag that has just 100 calories! Freeze-dried fruit tastes good without having the sugar problem and calories associated with dried fruits. These new packs taste like their counterpart fruits and are made with cane sugar, the new wonder sugar that is making headway in more products. I really like the peach pack and did I mention an additional plus: Gluten-Free.

This category of foods has just taken off. Expect explosive taste results!

With anticipated annual double-digit increases, G-F products are becoming mainstream. Why is this? Are we eating too many foods that cannot possibly agree with us? Are we better off returning to the unprocessed world of centuries ago?

All good questions. Obviously individuals with Celiac Disease need to remove themselves far from products with gluten. Then there are all the other people who have digestive issues or have wheat allergies. As more people become aware of the ease of possibilities to be gluten-free or embrace a reduced gluten lifestyle, the numbers of subscribers to this food universe logically will continue to increase.

The downside risk of adjusting is minimal. Reading labels may be the most arduous task unless you move yourself to a market that clearly identifies its G-F products. It may surprise you how prevalent the glutens are as oat, barley, and rye accompany the wheat tree. These grains are far more prevalent in products than a quick shrug might indicate.

With the increase in products and the ability to eat foods that mimic their gluten cousins, changing over to more of a G-F existence may prove far easier than anticipated. Being aware makes shopping that less painful. Making the switch may accomplish the same digestive reward.

No longer do you need to go to specialty stores to find the products as most major grocers have figured out the advantages of stocking G-F products. Some cleverly mark the shelves with a locator tag, and others devote whole aisles to these offerings. Either way the search has become easier and less convoluted.

Love when a restaurant has become dedicated to those who need to follow a G-F path. Take this one in Bethesda, MD, Lilit Cafe. They have an extensive menu of options for each meal period to please the G-F diner and non gluten-intolerant alike. Impressive. If you question taste, start with the homemade gelato! As for desserts, they found a partner in Baltimore’s Sweet Sin Bakery, an all-natural, G-F facility. This bakery now supplies numerous grocers that want to have G-F desserts available for their shoppers.

When a restaurant devotes itself to a G-F approach, so many diners who were unable to eat out can now enjoy a restaurant experience. The same for desserts. No matter how hard we try, the sweet tooth beckons. Here are two champions for those who need these products and for the growing number of individuals who feel healthier by reducing the gluten in their foods.

This is the kind of news we can all appreciate.

The small concept has traveled its way into other parts of the food and beverage chain. Study the power bar departments and you’ll notice that the mini bars have arrived. That’s even true with the gluten-free bars. The belief simply translates into smaller is better and less caloric. Maybe you need just a boost of power instead of a full-blown surge. How does 100 calories, zero sugar, and 6 grams of protein sound? Good, right. The small approach can quickly do the trick: A boost of energy or a taste treat. Maybe even the taste treat that works for anyone regardless of exercise or lack of energy. Minis. Bites.

Other power bar companies are moving in this direction, too. After all who needs 200 calories when you can cut the caloric input in half and gain a similar advantage! Rather than tempt yourself with the big bar, go small.

As for beverages, we’ve seen the smaller Cokes and now wines and sparklers are growing the smaller is better category. If an early season picnic sounds perfect, then one of these small bottles of Prosecco or mini wines may be the perfect, enjoyable sip. Grab a plastic glass, and you’re good to go.

Small bites and sips, that’s a pleasant solution to large plates and overpours.

Mexican, Thai, and other nationalities have plenty of choices Here’s a start: A masa-based Pupusa. The El Salvadoran dish or the version from Honduras is quite simply a delicious choice, a corn pancake-like dish filled with meats, cheese, or beans, similar to the more common Mexican tortilla. Rice noodles that work their way into Pad Thai is another simple solution. Being gluten intolerant may enable you to be more of an adventuresome eater, one with an interest in dishes from other countries, those that use more rice or corn than heavy gluten-laden wheat flour.

Some new snack foods are coming into the market that will please the G-F group. If you’re planning on visiting the Mets this season, they’re ready for you at the beautiful new Citi Field. Kozy Shack puddings are gluten free and now the company is sponsoring a G-F food cart that will be easy to spot and take the worry out of baseball dining.

Batter up.

One of the early restaurant leaders with a separate menu is P.F. Chang’s, and now they have taken a significant jump and added beef entrees  (Mongolian Beef, Pepper Steak, and Beef with Broccoli, to name a few) to their already extensive menu. A great dessert, the flourless chocolate dome, fits every diner’s taste.

Daily Grill, Bertucci’s , and Mon Ami Gabi are just a few of the big players in the sitdown market space. As for fast food, consider Burger King’s new menu outreach as part of its overall Positive Steps initiative that strives to meet the needs of all diners.

As for local places, they abound: Just ask, and if need be, teach. With the rise in GF bakeries, there are plenty of options to bring out a sweet smile.

Grocers and restaurants know one simple fact: The way to get business is to have the foods customers need. Watch as this GF space continues to grow.

So many of these month-long holidays have special promotions built around their celebrations. So many choices; these are just a taste of what’s in store. Check the linked websites for ways to participate.

–National Frozen Food Month. OK, I admit this is an odd one as we spend so much time talking fresh, just-picked, and farm-ready, but there are plenty of consumers who feel unfulfilled with a partially full freezer! The big news here is that both the organic and gluten-free markets have increased their frozen offerings so we are not in total wilderness space!  Check out the chance to win a prize in the Easy Home Meals section.

–National Nutrition Month. The American Dietetic Association uses this month to spread the word on nutrition education and information to help individuals make informed choices whether dining in or out. They also stress the importance of developing solid eating habits and participating in physical activities.

–National Peanut Month. The Southern Peanut Growers is hosting a recipe contest for foodservice employees, “PB&J My Way.” Here’s your chance to submit your favorite twist on the traditional. They are also donating a jar (up to 4,000 jars) of peanut butter to Feeding America for each recipe submitted. Be creative and help feed those less fortunate. That’s a double win. Plenty of great recipes on the site.

If none of these month-long celebrations excite you, pick a day, and you’ll find a food to celebrate. Try March 7, National Cereal Day or wait til the 14th to celebrate the Potato Chip. There’s at least a food a day and an organization happy to give you celebratory ideas.

I need to conclude with a strange one: Caffeine Awareness Month. I personally believe each sip heightens your awareness and that a month-long promotional program devoted to making the public aware of how their lives are quite possibly negatively affected by use and misuse of caffeine is a whole other discussion. If you need to watch the caffeine, this is your month to learn strategies.

Think you know how that plays out in my universe!

–Taxing junk food. The discussion goes on as it does with the soda tax. Some new studies indicate that people would pay attention if there were an additional charge placed on this “select” group of items. If that’d be the case, then we might have scored a victory in the obesity battle. At least a first round offensive.

–Memory loss. Now I’ve got your attention! Even though the study was funded by Welch’s Grape Juice, it bears watching. Findings from the British Journal of Nutrition say that Concord grape juice may help individuals with early memory changes. This is not the first such study, or I doubt the last, linking the benefits derived from grape products. If it works with wine, why not the basic grape juice beverage?

–Prices rising. Some grocery stores have decided enough with the reduced prices and multiple offers to get you in the door. They are increasing prices where they can. This is in response to some hopeful signs that companies are noting in terms of inflation numbers. One of the big problems will remain: Will national brands continue to suffer at the expense of in-house labels? Maybe we are just different consumers now, and the stores need to acknowledge that.

–Gluten-Free. The newest entrant in the gluten-free flour aisle is none other than King Arthur Flour, one of the oldest companies selling whole wheat flour. Do you need many more signals how strong and growing the G-F market is? When the big guys get in the space, someone has clearly done his homework. The market definitely expects to see more products. The company’s line includes multi-purpose flour, and seven mixes including chocolate cake.

–Food Rules. Michael Pollan owns the space of for elevating our food knowledge and thinking. His latest book, Food Rules, is literally a thumb-thru guide of quirky observations (”It’s not food if it arrived through the window of your car”) and logical comments (”Buy your snacks at the farmers’ market). His thought-provoking comments should  help us select better foods and eat healthier. We’re talking a fast read and a fun purchase for you and those you love. You will have lots to think about and most likely make some lifestyle adjustments.

–Tomatoes. Now is the time to start your seeds. The Florida crop, as the markets can easily attest, has been hard hit. Prices are high and selection is unimpressive. Think spring.

–Coffee. Always a little news to perk you up. Coffee’s benefits are in line to help lessen diabetes (assuming you do not add a cup of sugar to each consumed cup). This latest study focused on Native Americans and uncovered a significantly lower risk of developing diabetes from those drinking multiple cups of coffee.

That’s the way I like to end a week!

With the child choking information working its way through the media yesterday, it is time to take a step back and do some refresher work on eating safely. This time the reference is not food safety, but being careful how we eat, what we eat, and how to be safe eaters.

First the choking issue. This is not what we call “new news,” but it is information that needs to be reviewed. The worst food offenders for young children are hot dogs, grapes, and carrots. They each should be sliced down the middle as big chunks of them in their initial state match a child’s windpipe and can shut it off and within minutes the child can literally choke to death. The American Academy of Pediatrics wants to see protective labels prominently displayed on certain foods to make the public more aware of choking dangers.

Public awareness needs to be continued with highly visible campaigns. Of course, the choking issue also needs brightly colored information on packages of toys. We need to be reminded of these dangers and be diligent about our food knowledge.

Allergies are another dining concern. Whenever individuals who have specific food allergies dine out, they need to make certain that the dishes they select do not have any hidden ingredients. So many restaurants are clueless about how a single, unmentioned ingredient in a menu description can alter an individual’s ability to handle the dish. It is always wonderful when wait staff can answer very specific questions by just referring to a single sheet of information. In the case of uncertainty, it is best that they speak directly to the chef to clarify the specifics. No one, waitstaff or diner, should hesitate to ask.

A number of states have passed legislation suggesting food allergy management guidelines for schools. These go way beyond the earliest school roots of suggesting “no peanuts, no peanut butter.” Well-known (Blue Ginger) Boston chef Ming Tsai wants states to become more involved and play a stronger role in outlining allergen responsibilities. He has become a national spokesperson for The Food Allergy and Anaphylaxis Network (FAAN) in the hopes that more restaurants will be involved and educate themselves better about allergens. His efforts helped Massachusetts implement a Food Awareness law for restaurants, and he hopes that food allergy safety laws will be enacted in other states.

FAAN has joined the myriad of organizations that believe scheduling a walk (Walk for Food Allergy Awareness) raises money and heightens knowledge. Check out the site and see if you can get some exercise with this group and spread the word.

Depending on the severity of the allergy, cross-contamination can also be a problem. That is especially true for those who need gluten-free dining. Major restaurant chains, such as Outback Steakhouse, P. F. Chang’s, have separate menus and plenty of  local dining establishments proudly announce that they, too, have gluten-free menus. Yet diners with the most severe forms need to make certain that the food is truly kept separate. The kitchen needs a gluten-free area if it advertises that it provides gluten-free foods. Foods need to be plated separately so that cross-contamination does not occur.

The first rule of eating safely is awareness. We need to be smart and eat smart.

Of course, if your needs are most strict as with celiac disease, then your requirements are quite different from those who just have a preference.  Dining out can pose a greater challenge, but there’s major improvement without the hassles of just a few years ago.

On the corporate scale, look at companies such as General Mills which have heavily advertised, front of label, their gluten-free line. Rice Chex and Corn Chex, two of the company’s long-standing cereals, now boast their special G-F properties. That’s great news as these products are readily available, and it means you can continue to make the popular Chex Mix as long as you add G-F pretzels such as those by Glutino.

If you follow strict guidelines, then ask stores you regularly shop for their G-F list. Many, such as Trader Joe’s, have quite an extensive product line, and having a printout makes shopping much easier when you know in advance what they carry. Some stores do a fabulous job having label tags that draw your eye to a product that qualifies.

If you are better off without gluten, so-called gluten intolerant, you’ll notice an increase in the number of familiar, everyday products that now list the fact that they are G-F. Study the two labels in the accompanying image and note that the one on the right touts the fact it is Gluten-Free: An important marketing tool. With “Gluten-Free” on the ingredient list, they have expanded their marketing base. Whether they have always been free of gluten or not, there’s a true advantage, a potential new customer base, in spelling out that your product is G-F.

If you look at the ingredient breakdown, you’ll notice they now also identify themselves a having 0 mg of Cholesterol. (Even though they have always been listed as a zero fat product, they want the zero cholesterol specific spelled out, too). Another marketing wave?

The breadth of product choices makes shopping in this category significantly easier than it did even a year ago as G-F product launches continue to increase.

Welcome aboard.

One caveat for anyone with food allergies: If you are concerned about what is in a dish, it is best to call ahead and make certain there are items on the menu you can eat. If you need a strict G-F environment, then most restaurants do not fit that bill. If you just need to find dishes prepared without gluten products, more restaurants are showing their attentive side and are ready to introduce you to their options.

As a final caveat: If you are dining with a large group and you are the only one with such a need, call ahead and find out your options. It will make ordering a less stressful experience. Most importantly, do not be afraid to ask questions of the server, the manager, and the chef. No one in the restaurant business wants you to eat food that will make you sick. Restaurants, remember are in the hospitality field, they want to wow you with their hospitality. It’s OK to ask: It’s smart.

One restaurant that is not shy about its approach is P.F. Chang’s. They have a separate gluten-free menu with choices in every category, from starters to dessert.

If it’s pizza you crave, then Uno Chicago Grill has plenty of choices on its G-F menu including 3 varieties of pizza. Note that some locations have recently closed due to the corporate parent filing for bankruptcy protection. Call ahead.

Chili’s posts some menu suggestions and make changes to the list monthly.

If you’re in the Boston area or Philadelphia, try Davio’s Northern Italian Steakhouse for its separate lunch and dinner G-F menu.

In Washington, DC, Zaytinya has a gluten-free menu, but sorry the delicious pita is off limits to the G-F crowd. Someday maybe they will be able to figure out a way to adapt that winning recipe. All their sister restaurants in the ThinkfoodGroup (Jaleo, Cafe Atlantico, Oyamel, and minibar) also have G-F menus and suggestions. This is a good model for other restaurants to follow!

This trend continues to multiply as more restaurants hear the plea from diners for specialty menus. This is one special example of a burgeoning marketplace, and we should congratulate the restaurants that are leading the pack.

Just remember if you have allergens and are eating out, be specific about your needs and make certain you are properly communicating the issues. Eating out for someone who is gluten intolerant is a quite different experience than one who needs everything completely G-F.

It’s a matter of inquiring and being careful.

That goes for restaurants, too.

–The BPA controversy continues. Remember not that long ago the FDA said plastic containers that still held BPA were OK. The news was a little iffy for many people and they went out and bought BPA-free containers. Stores heard the cry and increased their supply of BPA-free water bottles and assorted sized food containers. They were able to charge a little more, OK, make that a lot more, as they were free of the dreaded, uncertain BPA. Now the FDA has new words on this topic. They are urging greater caution. Here is their most recent statement.

–Chefs who are hired to create a space need to listen to their bosses. They will not survive if they are out on the solo creative limb. See Fabio Trabocchi, one of my favorite chef geniuses, but he did not hear the words spoken and unspoken by the regulars at The Four Seasons New York. He could not man the space and just follow his heart. He had to follow what management wanted; in other words, the same Four Seasons type menu that has been filling the space for years. He was not given a restaurant to make his own as when he created Maestro at The Ritz-Carlton Tysons Corner. He had to conform and give the Four Seasons guests what they expected: Nothing New. He was ousted this week. January is not a good month for him!

–Tom Colicchio of New York restaurant fame but more recently Bravo’s Top Chef has tried to make and remake his restaurants into more affordable destinations. He had started to cook again and not just be a celebrity chef  (Tom: Tuesday Dinner was his first attempt). His Craftsteak was always a step ahead of the menu mavens, but the concept seemed too expensive for those just looking for a steak. Now he’s ready to showcase Colicchio & Sons in that space. More of a relaxed, less expensive, fun vibe with a focus on more local purveyors.

–Restaurant Weeks have once again proven popular and convincing as many restaurants decided a single seasonal week is not enough. Business has been too good so in various locations throughout the country, a sizable list of restaurants are turning the one-week promotion into a longer lasting, table-filling affair. Sububran restaurants have banded together and decided they, too, could offer their own week or multi-week promotions. (Bethesda-Chevy Chase Restaurant Week).

–More Gluten-Free products hit the market. How about Risotto Chips from the folks that sell Bagel Crisps. Smart move into an ever-growing category of G-F free snacks. Arborio rice now has found a home in 3 distinct rice chip flavors: Spicy marinara, Parmesan & roasted garlic, and sea salt, the new darling of the scoopable chip industry.

–Today is the first day of the West Coast version of the Specialty Food  Show, the Winter Fancy Food Show in SF. How about a little chocolate water? The Metromint folks have a new drink: ChocolateMint Water (zero calories, just essence of mint and  chocolate). Just when you thought you had tried every possible flavored water. More from this show later.

So many stories. SO much news.

Enjoy your Sunday with its Starbucks newspaper insert: All-day oatmeal and hot panini $1 off coupon (good til March 8th).

See what I mean: Hard to stop telling you about the news you need to know!

It turns out that buckwheat, in and of itself, is gluten-free, but it is often added to other grains, and there’s the rub. Lots of people with a gluten intolerance avoid buckwheat because it can be grown in a field that is not protected. In other words, it may actually come into contact with pure wheat which then puts it back into the danger zone. Buckwheat, in an analysis, is not considered a grain but a fruit, a member of the rhubarb family. Getting strange, right. The word just becomes more confusing by the second!

When you find a buckwheat product that says it is G-F, then it means that the buckwheat has been grown, processed, and packaged in a self-contained area, away from other grains. Then you’re halfway to making great G-F pancakes. One warning or attention-getter: Buckwheat is pretty heavy, go easy.

So do not let the name dissuade you. Check out the product. Make certain that if it says “buckwheat,” it also says, “gluten-free.”

It starts out that way. What happens next is critical.

The list of foods continues.

Look at the LARABAR selection for starters. They are one of the original players in this space as they tout the limited number of ingredients, 8 or fewer, and the fact that they are creating an unsweetened bar of fruits and nuts. Did we mention some interesting, almost exotic flavors? Well, we should as the tropics come into play with Key Lime and Lemon and one of the newer flavors, Tropical Fruit Tart. Don’t forget Cherry Pie.

Then there is the Pure lineup, an organic, gluten-free bar. as with the LaraBars, these are cold-processed which gives them a purer form of antioxidants. Again, the flavors are enticing and the taste more than rewarding. There’s cranberry-orange and wild blueberry for starters to help you rack up your fruit intake.

The tropics and cherry tastes have also impacted BumbleBars with Tasty Tropical, Chunky Cherry, and Cherry Chocolate gaining some new fans.

The list of possibilities could go on: The point is simple, companies understand the importance of making a bar for those who cannot tolerate gluten.  Just to set the record straight, you do not need to be gluten-intolerant to enjoy this type of break.

Snack up.

–apple fries and regular fries

–the burger patties–no comment on buns

–the chicken breast filet

–the side salad, hold the croutons

–the egg omelet

Note these products will not work for those who have identifiable illnesses that demand a gluten-free environment. These are products for individuals who have allergic responses to one of the grains so commonly found in many products.

What this really means is that the company is addressing an important, growing marketplace of health-conscious consumers.

Now we have G-F and G-S!

You gotta laugh as so many companies are trying to rush out products to meet this growing market where cost becomes second nature as a bag of Glutino pretzels costs almost $7. Seriously, the price makes it prohibitive for many which is often the overriding G-F product problem. Or, you can really indulge and go to the big box merchant Amazon and buy 12 bags for over $70–not enough of a savings to warrant the big shell out. You’ll seldom run out. Amazon is smart like that and understands the captive audience syndrome so they have a frequent shipping plan which lowers the price considerably! 

Sans gluten works BUT sans gluten-free has its own marketing snafus. It sends a different, albeit humorous, message. Test it out: Walk into a Whole Foods aisle and exclaim “Sans Gluten Free,” and you’re guaranteed a laugh from nearby shoppers.

True.

Gotta figure the few places I went looking for G-F beer had some kind of an issue with the supplier or they would have stocked the product. After all there were plenty of other Bud family members lined up on the shelves and in the refrigerated sections. One store told me they tried to get G-F beer but price gouging was making it too hard to carry as few people were willing to pay $12 for a 6-pak.

What they didn’t tell me is the real story as this product is readily available once you find out that you do not need to go exotic but can find the beer in the Bud family! The irony is that several sales people, at different stores, told me that they get several requests every week for a G-F beer. Guess what Redbridge is priced similar to many other Bud products regardless of its wheat-free characteristics! No price gouging; just a lager.

Stock the products consumers want. Finding the distributor is not difficult. Stores are missing their mark as the G-F market continues to grow.

Caps off for a cold stein.