September 12, 2016 by Heather
Have you just found out you have a gluten allergy or sensitivity or celiac disease and you have no clue where to start? The majority of my clients are those with auto-immune dynamics for which I recommend a gluten free diet, 100% cold-turkey, no excuses. You see, those with an auto-immune disease have intestinal permeability (aka leaky gut), which, in most cases was one of the exacerbating causes of that dynamic. Gluten, along with being inflammatory for most, will exacerbate intestinal permeability in those with auto-immune diseases. How you ask?
Gluten is implicated in intestinal permeability especially in those with auto-immune because it triggers a protein called zonulin. Zonulin as a substance is natural in the human body. It promotes an opening up of spaces in the villi in the intestines and is triggered on purpose. Zonulin is one of the bodies heavy duty immune response activities which should be limited to cases of virulent infection. It is the bodies strategy to create more intestinal permeability so the bodies immune soldiers can come to the scene of the infection and help to wipe it out. When zonulin is triggered when say someone eats wheat bread, then the process becomes inappropriate.
Ok so your eyes might be glazing over about now, right?! No worries! Just know that gluten is no good for you and you should remove it! 😉 Of course, there are many other things I do with my clients to help get to the root causes of why they got the auto-immune dynamic in the first place, heal their intestinal permeability, get them feeling their best etc. Did you know that if you don’t get to the root causes of why you got the first auto-immune disease you are 6x more likely to get a second and third auto-immune disease?! But I digress….. The point of this blog post is to give you some ideas on how to eat gluten free. Here goes!!!
- Oats (*must be labeled gluten-free to avoid cross-contamination)
- Corn/ maize (some people with gluten issues have a cross-reactivity to corn-always buy non-GMO)
- Nuts and nut butters
- Fresh fruit
- Fresh vegetables
- Herbs and spices
- Meats and fish purchased without sauce or seasonings
- Home-made soups (avoid bouillon cubes, barley malt, and all types of pasta)
- Juice (all-natural, 100% fruit juice)
Foods to avoid:
- Oats are generally avoided because they are almost always processed in mills that process grains containing gluten
- Modified food starch
- Barley enzymes (found in majority of breakfast cereals), soy sauce, and distilled vinegar (malt vinegar)
Tips for avoiding contamination:
- Clean out cutlery drawers; they are great crumb collectors
- Replace old wooden spoons and cutting boards
- Wash dish rags/sponges frequently
- Use a new toaster for gluten-free foods only or buy toaster bags (do not use a toaster that’s already been used to toast regular bread)
- Use squirt bottles for condiments like mayonnaise, mustard, jelly, etc. to avoid contamination
- Mark containers with “GF” on the lid of gluten-free items.
- Clean food prep areas
- Dedicate shelves and cabinets in your kitchen and refrigerator to “gluten-free food only”
Gluten-Free Flour Mix (All-Purpose)
(Makes 12 cups)
8 cups rice flour (preferably brown)
2 2/3 cups potato starch
1 1/3 cups tapioca flour
Gluten-Free Flour Mix (Light)
(Makes 12 cups)
4 cups rice flour
4 cups tapioca flour
4 cups cornstarch
4 tablespoons potato flour
There is an awesome recipe on this site for gluten free bread that doesn’t taste like cardboard!! Just type gluten free bread in the search bar and it should come up.
If you’d like help on getting to the bottom of why you are suffering, I would love to be a part of your journey. I help those with Fibro, CFS, auto-immune, diabetes etc. get to the root causes of why they became ill and wipe them out. If you are interested in feeling your best, set up a consult with me today! It is your destiny to live your best self!!!
If you have any great gluten free recipes you’d love to share feel free to post them in the comments or email them to me!
Peace & Love,
Category Clean eating, Coaching, Cooking, Diet, Gluten Free, Healthy Living, paleo, Recipes | Tags: auto-immune,celiac,cfs,chrons,clean eating,ditch the meds,Fibro,fibromyalgia,fit with fibro,functional medicine,gluten free,health coaching,IBD,IBS,intestinal permeability,leaky gut,lupus,Lyme,lyme disease,ms,natural remedies,shakeology,sjogrens,ulcerative colitis | No Comments
March 9, 2015 by Heather
So I ran out of bread! The horror! Since I’m trying to get all svelte and stuff for my trip to Cancun in April I decided I would forgo the gluten free bread I usually make and try my hand at a paleo bread. The recipe I found called for eggs and cashew butter. Since I’m vegan I opted to use an egg replacer and since I was too lazy to grind up the raw cashews I had I used almond butter. I’ll be honest, I wasn’t sure how it would turn out because in the original recipe the egg yolks and whites are blended in separately. I think it has something to do with it rising properly. So I honestly didn’t have great expectations. But it came out really great just the way I made it! It is a bit denser than your normal bread and when you put it in the pan it looks more like really sticky cake batter but it was really good! I baked it a bit longer than the recipe called for because I ran out of toothpicks and I wasn’t sure it was done! Note to self: Get toothpicks! Someone remind me!
Let me know if you try this bread and how you like it!
Love & Light!
Category Cooking, Diet, Healthy Living, paleo | Tags: bread,clean eating,Fibro,fibromyalgia,gluten free,Lyme,pain,paleo,vegan | No Comments
December 21, 2014 by Heather
I typically make gluten free bread in my trusty bread maker. It usually comes out just fine. Last weekend I apparantly could not follow directions and ended up having to bake a loaf in the oven. I have no idea what happened but it turned out very hard. It was still good and I still ate it because I’m not a huge fan of throwing food away. My Italian boyfriend on the other hand, did not approve. So I went about finding a recipe that I could make in the oven because sometimes you just don’t want to drag out the bread maker.
I found a few recipes and daringly tweaked them to suit my needs. I mixed it all up and anxiously waited for it to rise. It seemed to be taking forever. I decided to walk my dog in the hopes that when I got back it would have risen. Upon my return, it had risen a bit more but still very SLOW…. I did start to panic wondering what the heck was taking so long. But, alas, about 3.5 hours later it rose about an inch above the pan and was ready for the oven. I think the issue was I didn’t add a bit of sugar to proof, so maybe try that.
50 minutes later the top was browning good so I took it out and the internal temp said it was ready. While waiting for it to cool I went to take a bath. My boyfriend came in eating a piece a few minutes later and it was Mikey approved! Now that is HUGE since he’s a pasta and bread man! So here it is the anxiously awaited recipe. I’m sure you could make it in the bread maker too. If anyone tries it in there please let me know how it turns out.
1⅓ cups brown rice flour
1⅓ cups tapioca flour/starch
1⅓ cups cornstarch
1 tablespoon potato starch
1 tablespoon xanthan gum
1 tablespoon gluten-free egg replacer
2 teaspoons himalayan salt
½ cup almond milk
9 tbsp water and 3 tbsp ground flax seed (or 3 large eggs if not vegan)
¼ cup coconut oil melted
2 teaspoons apple cider vinegar
⅓ cup honey
1 package (2¼ teaspoons) active dry yeast (not INSTANT dry yeast)
1 1/2 cups warm water
Spray cooking spray into two 8-inch bread pans.
Add the yeast to the 1 1/2 cups of warm water and stir until mixed. Set this aside to activate while you mix the rest of the ingredients. (don’t forget to add the tsp of sugar)
Mix the flour blend, xantham gum, gluten-free egg replacer, and salt in a medium-size bowl and set aside.
Put eggs, butter, vinegar, milk, oil and honey in the bowl of your mixer. Mix together for about 30 seconds.
Add half the dry ingredients to the wet mixture in the mixer. Mix just until blended, and then add the remaining dry ingredients and mix for another 30 seconds, until blended.
With the mixer on low speed, slowly add the warm water and yeast mixture, then turn the mixer to medium-high speed and beat for 4 minutes.
Spoon the dough into your greased bread pans. Set aside in a warm place to rise for approximately about 50 to 60 minutes. Mine took a lot longer but again I think that was because I didn’t add the sugar. While dough rises, preheat oven to 375 degrees. I put the pans right on my preheating oven to keep them warm.
When the dough has risen to about an inch above the top of the pans, place the pans in your preheated oven on the middle rack and bake for 45 to 55 minutes or until the bread’s internal temperature reaches 200 degrees. I used a meat thermometer because that’s all I had. It said 200 when it came out. If you don’t have a thermometer you’ll just have to hope and pray it’s done. 😉 For some odd reason my bread deflated a bit when I poked the hole in it with the thermometer. Too much air?!
Remove the bread from the oven and let cool in pans for 10 minutes. Then remove loaves from pans and place on a rack to cool. Make sure it’s cooled completely before cutting into it and go easy with the cutting. Gluten free bread takes a bit of extra care.
Enjoy! And let me know how you like it!!
Category Cooking | Tags: bread,clean eating,exercise,Fibro,fibromyalgia,fit with fibro,gluten free,Lyme,lyme disease,positive,shakeology | No Comments