Archive for Gluten

02 Oct 2012
Food • Gluten

Organic Reduced Sugar Spelt Chocolate Chip Cookies!

Spelt Choc Chip Cookies

I recently wrote a post about why modern wheat is so bad for us.

So in case you are looking for alternatives to wheat, let me introduce you to spelt. Ok…yes. Technically, spelt is wheat. But it is a more nutritious, more easily digested form of wheat! Did you know that until about 1920, most of the grain used to produce flour and bread was spelt? Spelt is an exotic, older, hardier species of wheat and contains much more protein and fiber. And apparently the protein found in spelt contains all 8 essential amino acids needed by the human body! Spelt also contains more minerals and vitamins than “regular” wheat. Flavor and texture wise, it is also more superior to wheat (in my opinion!).

You have to try spelt- it’s delicious!

Being gluten intolerant myself, I can also tell you that spelt is much, much easier to digest than the wheat you will find at the regular super market. Something about the gluten in spelt being water soluble and more easily broken down by the digestive system…

So yes, I do cheat from time to time on my GF diet. Once in a while I get these scrumptious spelt chocolate chip cookies that I get from my local organic market. YUM! Every time I eat them I vow that I am going to bake my very own batch at home (and save a few bucks while at it!).

I finally got the recipe, but adapted it to the ingredients I had at home, making it a little more nutritious.

All of the ingredients are organic and high quality. I even bought an organic fair trade dark chocolate bar and chopped it up myself! Also, I used coconut oil in place of safflower oil. Coconut oil is the best and most nutritious oil to cook with.

I also like that these cookies are not super sweet. Refined sugar is horrible for the body- which is why I used local raw honey- a powerful antioxidant loaded with nutrients and beneficial bacteria! But if you are used to eating a lot of sugar, you may want to start with 3/4 cup of honey and work your way down :)

The sugar content was perfect for me though.

Here is my recipe:

3 cups spelt flour

1 ts baking soda

1 ts sea salt

1/2 cup honey

1/2 cup coconut oil

1 ts vanilla extract

1 cup chocolate chips

1 cup chopped walnuts

Preheat oven to 350. In a medium bowl, mix all the dry ingredients together. In another bowl, mix all of the wet ingredients. Add the dry ingredients to the wet ingredients and mix again. Fold in the chocolate chips and nuts. Spoon a scoop of cookie dough into a lightly oiled cookie sheet and press down slightly to even it out. Bake for 12-14 minutes.

Makes about 20 cookies.

I’m actually eating one of these as I type! I definitely won’t be eating these all the time due to the gluten content, but I am thrilled to know I can eat a few here and there with absolutely no symptoms!

If you want to find out more about gluten intolerance, click here.

Also, I highly recommend trying to find spelt tortillas at your local health food store. The texture is AMAZING! Let’s hear it for spelt!!

 

Allegra | 5 comments | Tags: , ,
22 Jun 2012
Food • Gluten • Health

Avoiding Wheat? Then What Do You Eat?

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A friend recently inspired me to write this post by asking me…

“What do you eat then?”

I’m not sure why it has taken me so long to write this post, because I get asked this question all the time!

The whole gluten thing is really catching on, and for good reason. Trust me, gluten free is not just another fad. Gluten, and wheat in general, are bad news. If you want to know why, read my gluten article.

But for now, I would just like to share with you how I manage to stick to a gluten free diet, and what I eat.

I have been gluten free (for the most part) for about 2 years now… and I can honestly say that I do not feel deprived at all. My husband, who doesn’t have any known allergy to wheat, eats gluten free because I do most of the cooking :) But he doesn’t feel deprived either. My point is that life does go on after wheat. However, it is true that it can be difficult to stick to a gluten free diet- especially when you are are just starting out. So, if you want to succeed on a gluten free diet, I’ll have to let you in on a few secrets:

Secret # 1… Have veggies with everything! Gluten free is actually a perfect opportunity to load up on veggies. Whether it be a salad or steamed broccoli, have them with every meal.

Secret # 2… Look into other grains that are filling, but that do not have gluten, such as millet, quinoa, and rice. Serve them as a side dish. Also, replace wheat tortillas with brown rice tortillas or corn tortillas.

Secret # 3… Eat more beans. Beans are often overlooked. However, beans are filling, frugal, and very healthy for you.

Secret # 4… The Internet. If you are ever feeling uninspired, go online and look for a recipe.

Secret # 5… Look for gluten free items at the store. It’s actually a wonderful time to be gluten free! For example, I found… wait for it… gluten free donuts at my local grocery store! You can also find gluten free cookies, waffles, pancakes, pastries, and pizzas. If you like to bake, there are plenty of excellent gluten free flours out there. (But keep in mind that these things, gluten free or not, should be treats, eaten only on occasion! Gluten free doesn’t mean healthy. In fact, many gluten free processed foods are not organic, and are filled with GMOs, and other questionable ingredients. For info about why you should eat organic, go here. Also, packaged gluten free items can be expensive. Therefore, I’m only suggesting this so that you know it is an option, and that it is not hard to find gluten free versions of things you really love. If you must know, my favorite gluten free item is Pamela’s pancake mix! The closest to “real” pancakes in my opinion. And the ingredients pass my test :) )

Secret # 6… Think outside the box. Who says you can’t have salad for breakfast? Why don’t you have scrambled eggs with a side of beans? And it’s not so weird to eat a hot dog wrapped in a corn tortilla (Actually, I highly recommend this. Tastes kind of like a corn dog).

Secret # 7… Gluten is hidden in a lot of processed foods. So get used to the idea of eating whole foods and get used to the idea of cooking. But really you should be avoiding processed foods anyway. I feel that one advantage to being gluten free is that I eat a lot healthier now.

Secret # 8… Sprouted bread. This will not work for you if you have celiac disease or a severe reaction to gluten because sprouted bread still contains gluten. But, many people can eat sprouted bread without experiencing negative symptoms! This is because all grains are more easily digested when they have been sprouted. A popular brand of sprouted bread is Ezekiel Bread. But my favorite brand is Oasis Sprouted bread.. I find other sprouted breads to be sort of dry, but the texture of Oasis is a little softer. I have served it to people and they did not even know it was different from commercial bread! If you choose to eat sprouted bread, eat it in moderation.

Secret # 9… Plan! It has been said that if you fail to plan you are planning to fail. If you do not happen to be rich, you have to get used to making meals at home. This takes a little bit of planning. I try to sit down once a week and make a list of at least 6 meals. Then I write down what I need to buy from the grocery store in order to make these meals. When you don’t have a plan for dinner, it’s tempting to go out and grab fast food, or to fall back on unhealthy convenience foods. Also, when you make something, make a lot! That way you will have leftovers for lunch the next day.

Here’s a sample menu of what we might eat in a week:

Mon: Chicken n Rice With a Side of Salad

This dish consists of chicken that has been cooked and then diced on top of a large bed of rice and peas. And the side of salad is actually more like an entire extra plate of salad.

Tues: Lettuce Wraps

Similar to a taco or burrito with all the meat and toppings, but wrapped in large romaine leaves instead of a tortilla.

Wed: Beans n Rice With a Kale Salad on the Side

Just like it sounds. Beans, when prepared with the right spices, are delicious! Add some rice and it is literally a meal.

Thurs: Roasted Chicken, Mashed Potatoes, and Steamed broccoli

Fri: Sauteed Garlic Eggplant with some sort of steamed veggies on the side: carrot, green beans, broccoli etc.

Sat: Large Salad With Everything On It (I’m talking onion, tomato, broccoli, avocado, egg, cilantro, etc.). Sometimes I might make the hubby a couple veggie sandwiches on sprouted bread while I eat my salad.

Sun: Brown Rice Pasta.

Many stores carry rice pasta. Often times we will add veggies to the pasta such as broccoli or zucchini. I’ll even do lasagna- with brown rice lasagna noodles.

Living without bread does take some getting used to. But I think the main thing to remember is that you need to increase your intake of veggies, and other grains such as rice. And you can still have your meat and potatoes! I think it is also helpful to learn to work with spices and different flavors so that you can make different versions of the same thing. For example, I might do a stir fry with ginger as the secret ingredient, or I might do stir fry with sesame oil as the secret weapon. Same thing, different flavor.

And I just love wrapping things in lettuce! I’ll never forget the day I made carne asada. The real deal.. I marinated it for like 2 days and everything! I prepped all the fixings just like you would when you are doing carne asada tacos… except, I used large romaine leaves instead of tortillas. My husband LOVED it. And we had guests over that night for dinner. They loved it too. In fact, I had rushed out at the last minute to get some flour tortillas from the store because I knew our friends were not gluten free. So I was surprised when they kept reaching for the lettuce and making lettuce wraps with the meat and all the toppings. When I inquired about their strange behavior they simply said, “Actually, we like it better with the lettuce.” So basically, anywhere you would use a bun or a tortilla, try lettuce. I even do cheeseburgers protein style (wrapped in lettuce, no bun). You will be surprised how good lettuce, instead of wheat, will be. And so much healthier!

Now I know there are people who are really into making gluten free versions of things that are normally not gluten free. I do that occasionally, but for the most part I opt to eat food that is already gluten free: veggies, fruit, meat, cheese, beans, potatoes, etc. And I like to keep things simple. I have about 10 meals that I rotate. These are meals that I can pretty much make without following a recipe and we eat them on a regular basis. And then once a month or so I will try something random, or fancy. Having a set of go-to meals really cuts down on the stress.

Anyway, keep in mind that regardless of whether or not you have an allergy to gluten and/or wheat, wheat is not good for you. The wheat we eat today is processed very differently from the way it used to be. Our bodies simply do not handle wheat (or most grains) very well. Modern wheat and gluten has been linked to a myriad of health problems: IBS, eczema, chronic fatigue, depression, headaches, weight gain…So think of going gluten free as a healthy lifestyle change. Instead of bread, eat more veggies! Eat more fruit! Drink more water. And be patient. It takes time. When I first attempted the gluten free diet, I was constantly cheating- trying to get my wheat fix. Or I would search far and wide for the perfect gluten free substitute. But at some point you do need to accept the fact that there really is no perfect substitute for that fluffy goodness. And then you will move on and experience all the other non-wheat foods the world has to offer. You can live without wheat- I never thought I could but look at me now! :)

So, ”What do you eat if you don’t eat wheat?”

My answer is… EVERYTHING else!

By the way, if you would like specific recipes, let me know!

Feel free to share this post with your friends and fam. And leave me a comment or email. I love hearing from you!

 

Allegra | 4 comments | Tags: ,
14 May 2012
Featured • Food • Gluten • Health

Why Is Everyone Gluten Free All Of A Sudden?

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When you see that many stores have a wide selection of “gluten free” items all of a sudden, it’s easy to mistake gluten free for some kind of fad diet. And for some, it might be. But gluten intolerance is not something to be taken lightly. In fact, you probably have some kind of sensitivity to gluten too!

A very severe form of gluten intolerance is celiac disease. Celiac disease is a digestive disorder in which damage to the lining of the small intestine makes it difficult for the body to absorb minerals and nutrients. The small intestine becomes damaged because of an allergic reaction to gluten- which can be found in wheat, rye, barley and possibly oats. This allergic reaction causes inflammation that destroys the lining of the small intestine. People with true celiac disease have always been among us. In the past, celiac disease was considered a rare genetic issue, that affected less than .5% of the population. However, within the last 40 years or so, the number of people with celiac disease or some type of gluten intolerance has grown substantially. Researchers from the Center for Celiac Research at the University of Maryland School of Medicine found that the incidence of celiac disease has doubled every 15 years since 1974! There are varying levels of gluten intolerance, and more and more people are discovering that they too, need to go gluten free.

What is Gluten?

Gluten is the elastic protein in wheat and other grains such as rye and barley. It’s what gives elasticity to dough. Think of it as glue.

Why are so many people allergic to it? I mean, isn’t bread a staple food around the world?

Yes bread has been considered a staple for thousands of years. But here’s the thing: the bread we consume today is nothing like the bread our ancestors ate. Ancient grains, as they are called, were prepared completely different than they are today! The bread we have today has been so overly processed (real bread isn’t fluffy) that it lacks certain essential nutrients- and these nutrients are necessary for proper digestion of the bread. Another “gift” of convenience foods I guess.

Furthermore, and I just found this out- most of the grains we eat today didn’t even exist a couple thousand years ago! The were only a few ancient grains, for example, there was Einkorn, Emmer, and some non-hybrid varieties of other grains like barley, millet and rye. These ancient grains have more protein and lower amounts of antinutrients than our modern grains. Traditionally, grains were soaked too, before eating. Soaking grains makes them easier to digest.

I have read that there are over 25,000 species of grains that exist today! Modern grains have been crossbred many times in order to make them more disease resistant or to produce higher yields. To make grains more resistant, parts of the grain that naturally resist disease and pests, gluten, lectins, and phytates, for example, have been enhanced. But there’s a catch (as there usually is when you mess with nature): gluten, lectins, and phytates are very harmful to humans!

Basically, modern wheat has been crossbred and processed so much, that wheat’s harmful properties (such as starch and gluten) have been enhanced. This creates inflammation in the body and leads to disease and obesity.

Symptoms of Gluten Intolerance:

Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)

Nutritional deficiencies (i.e. low iron)

Weight loss or weight gain

Aching joints

Depression

Eczema

Headaches

Fatigue

Irritability

Infertility, irregular menstrual cycle and miscarriage

Cramps, tingling and numbness

Slow infant and child growth

Poor dental health

Keep in mind that both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth.

Conclusion:

Many people have difficulty digesting the gluten protein in wheat and other grains, especially now days, since the wheat we are eating is very different from the wheat our ancestors ate. Furthermore, gluten sensitivity is usually something that gets worse over time. You see, the reason I never considered the fact that bread might be making me sick was because I’ve eaten wheat- and lot’s of it- my entire life! When I started working with children with autism, I started hearing more about gluten. But I figured if I were allergic my parents would have found out about it when I was a child. Now, I was sick a lot as a child, but I don’t recall having stomach pain and fatigue until college. And it gradually got worse over time. This is because as you continue to eat gluten, you are slowly destroying your small intestine. Over time, your intestine will absorb smaller and smaller amounts of dietary nutrients, leading to vitamin and mineral deficiencies. Also, according to MedicineNet.com adults with celiac disease have a very high risk of developing lymphomas (cancers of the lymph glands) in the small intestine and elsewhere, and a high risk of developing cancer of the small intestine.

Many people are living with undiagnosed celiac disease and gluten intolerance.

I hope this doesn’t scare you. You can get tested for celiac disease, although the test may or may not produce accurate results for you. The best way to see whether or not you are affected by gluten is to eliminate it from your diet. They say to do it for at least 2 weeks. But I felt better after 2 days! In fact, most people will notice a difference immediately! How great is that? Try it. You have nothing to lose!

Except, gluten is tricky in that it is found in everything! You will be surprised how many processed foods contain gluten. In addition, many soups and salad dressings are thickened with flour. And watch out for processed foods labeled “gluten free” as many gluten free processed foods are not organic; in fact they usually have been genetically modified (which is a big No No if you care about your health). Also, wheat is often replaced with corn, rice, or soy- these are grains that are not exactly good for you- even if they happen to be organic (maybe with the exception of brown rice). But more on that later. Also, because food is made in factories now, most food items come into contact with other items that contain gluten. So it’s actually extremely difficult to find something in a store that is gluten free and has not been in contact with another food that does contain gluten. But you only have to worry about this last challenge if you have celiac disease (gluten intolerance in its most severe form).

A bit of good news is that some people who are sensitive to gluten can eat small amounts of sprouted grains. For example, I eat Oasis sprouted bread from time to time with no symptoms. I can’t say that it’s good for me, but it doesn’t make me feel rotten. So that’s what I eat when I really want some bread. Of course, I cheat sometimes (especially at social gatherings) but I do not recommend that! (If anyone has any advice on how to achieve greater self discipline, let me know!) Overall, however, I do avoid wheat and I feel better when I do. I try really hard to follow my basic healthy eating plan.

Another blessing in disguise is that, without gluten, I have learned to fill up on more veggies, fruit, and meat!

See these websites for more details on gluten intolerance:

http://preventdisease.com/news/12/011612_Modern-Wheat-Really-Isnt-Wheat-At-All.shtml

http://www.thenaturalrecoveryplan.com/articles/What-Happened-to-Wheat.html

http://wellnessmama.com/2359/does-the-bible-say-we-should-eat-grains/

http://glutenfreegirl.com/symptoms-of-celiac-and-gluten-sensitivity/

(photo credit)

And as usual, if you like what you just read, feel free to share this article!

 

Allegra | 13 comments | Tags: , ,