Fort Wayne – Registered dietitian Trisha Hockemeyer began to notice that her son was displaying more stomach cramps and headaches symptoms after eating processed foods.

“One day (Travis) had cinnamon rolls and went to school. I got a call from the school nurse and he was in pain,” she says. “We had him tested – allergy and saliva testing. He has gluten intolerance, not a gluten allergy.”

For the past nine months, Hockemeyer has put Travis, 12, on a diet free of gluten.

“He knows he feels better when he avoids it,” she says. Hockemeyer is also mom to Ryan, 15, and Lauren, 5.

A gluten-free diet is more of a whole-foods diet, says Hockemeyer of Adams County.

“Choosing fresh fruits and vegetables, lean proteins and dairy and less processed foods,” she says.

Asked whether there was one thing people wouldn’t find in their refrigerator, Travis says: “Let’s see. Junk food. I did get a 2-liter of Mountain Dew from my secret Santa.”

“I rarely ever have red meat,” Hockemeyer adds, “We do a lot of chicken breast. We do a lot of fish.”

As her daughter Lauren sits down next to her, Hockemeyer asks, “What’s your favorite vegetable, Lauren?”

“Broccoli,” she answers.

In addition to broccoli, Hockemeyer says her family enjoys asparagus and “a lot of salads.”

If a person finds they have intolerance for gluten, Hockemeyer suggests attending a support group.

“The key is not to make it difficult where you are fearful of eating. As dietitians it’s simple, but for others it’s overwhelming. Keep it simple and don’t get in a habit of thinking you have to buy all the gluten-free products,” she says.

Chocolate Tofu Pie

12 ounces semisweet chocolate

1 chocolate cookie pie crust (substitute crushed gluten-free cookies such as K-Toos with 2 tablespoons melted butter, bake for 10 minutes)

2 (10.5-ounce) packages silken tofu (do not use extra firm)

3 tablespoons honey

1/4 to 1/2 cup skim milk

Enough fruit to garnish

Whipped cream, as desired

Melt chocolate in double boiler or microwave, stirring frequently. Place tofu, melted chocolate and honey in a food processor and blend. Add skim milk and mix to the consistency of chocolate pudding. Pour into pie crust. Chill until set, usually a few hours. Garnish with whipped topping and fruit. Makes 8 servings.

Gluten-Free Morning Glory Muffins

1 1/4 cups sugar

2 1/4 cups gluten-free all-purpose flour mix (see note)

1 teaspoon guar gum or xanthan gum

1 tablespoon cinnamon

2 teaspoons baking soda

1 teaspoon baking powder

1/2 teaspoon salt

2 cups grated carrots (about 4 large carrots)

1 large apple, peeled and shredded

8 ounces crushed pineapple, drained

3/4 cups raisins

1/2 cup shredded, sweetened coconut

1/2 cup coarsely chopped walnuts or pecans

3 large eggs

1 cup light olive oil or canola oil

1 1/2 teaspoons vanilla

Preheat oven to 350 degrees. Grease standard muffin pan or line with paper liners. In a large mixing bowl, combine sugar, gluten-free flour blend, guar gum or xanthan gum, cinnamon, baking soda, baking powder and salt; whisk to combine. In a separate bowl, combine carrots, apples, crushed pineapple, raisins, coconut and nuts. Mix thoroughly. Add fruit mixture to the dry ingredients followed by eggs, oil and vanilla. Beat to thoroughly combine ingredients. Fill muffin cups about 3/4 full. Bake for about 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Makes 2 dozen.

Note: If your mix contains xanthan gum or guar gum don’t add the additional 1 teaspoon gum to the recipe

Spinach, Feta, Quinoa Salad

4 cups cooked quinoa

8 cups packed fresh spinach, chopped

Heaping 2/3 cup crumbled Feta cheese

1/3 cup chopped red onion

1/2 cup sun dried tomatoes chopped

2 cloves garlic, minced

2 tablespoons balsamic vinegar

1/4 cup olive oil

1 teaspoon salt

Celery (optional)

Cook quinoa according to package directions. Cool. Add in remaining ingredients, adjust seasonings to taste. Stir well and chill for several hours. Makes 12 servings.

Black Bean Tortilla Bake

1 garlic clove, minced

1/2 cup chopped onion

1 cup chopped tomato

1/2 teaspoon chili powder

2 teaspoons cumin powder

1 (8-ounce) can tomato sauce

1 cup salsa

1 (16-ounce) can black beans, rinsed and drained

1 tablespoon chopped cilantro

Salt, to taste

Pepper, to taste

12 soft corn tortillas

8 ounces low-fat cheddar or Mexican fiesta cheese, shredded, reserve 2 tablespoons

Preheat oven to 350 degrees. Spray a large skillet with cooking spray. Add garlic, onions, tomato, cumin and chili powder. Cook on medium heat until onion is tender. Add tomato sauce and cook 5 minutes more. Stir in beans, salsa, cilantro, salt and pepper. Spray a 9-inch square baking dish with cooking spray. Layer 4 tortillas, 1/3 cheese, and 1/3 of the bean mixture; repeat 2 more times. Top with reserved 2 tablespoons of cheese. Bake 20 minutes, covered, then 10 minutes uncovered or until bubbly. Makes 12 servings.