Tag Archives: gluten-free

Gluten-free? Avoid the “High Carb Switcheroo”

GF cookies

If you or a family member has a gluten intolerance, sensitivity or allergy, and you have chosen to cut out gluten, there is still a health issue that remains. Simply taking the gluten out of the diet and ignoring the reason that this issue exists will only lead to more food intolerances, sensitivities and allergies. (Remember, one can only be truly allergic to a protein, but other foods can trigger immune system reactions and symptoms, so they are called sensitivities or intolerances to those foods.) In fact, it will set up more imbalances that could lead to an autoimmune disorder in the long run, if ignored.

Many people who cut out gluten do what I call a “high carb switcheroo”–they  switch from processed wheat or gluten products to other processed gluten-free products. They are still eating the same Standard American Diet (“SAD”, and yes, it is) –eating muffins, “breads”, bagels, pasta, crackers, pizza and other baked goods, they are just not made of a grain that contains gluten. These bakeries are not doing the body any favors! Making the high carb switcheroo from gluten containing bakeries to those that are gluten-free will not solve the problem. Gluten-free bakeries are typically made of rice flour mixes or other combinations of potato starch or tapioca starch or beans of some sort…starch starch starch!  (By the way, all of the beans in bean flour products maintain their anti-nutrients and digestive system stressors because they have not been soaked, sprouted or fermented -for more on this, see my article here and my Soaking Beans and Grains Chart here). In fact, maintaining a diet which is high in processed carbohydrates may encourage other problems, such as continued and increased inflammation, gut dysbiosis and/or candida. Candida albicans and pathogenic bacteria LOVE all those carbohydrates you are eating instead of gluten. And all those gluten-free baked goods are high high high carb! Remember that carb means “carbohydrate”, and carbohydrate is just another name for SUGAR.

What to do if you desire to be more healthy? First, instead of feeding the pathogens, I encourage you to skip the “high carb switcheroo”. Resist the temptation (and the false promises) of all those gluten-free baked goods. They may be gluten-free, but they ARE NOT good for you.

Next, cut out the carbs that feed the pathogens–cut out the sugar in your diet. That means all forms of sugar: ALL sugars, ALL grains and ALL beans. What’s off limits? White sugar, cane sugar, turbinado sugar, maple sugar, coconut sugar, date sugar, ALL sugar. And all grains. Gluten containing grains like wheat, spelt, rye, and barley, and all those that do not contain gluten, such as buckwheat, oats, corn, rice and quinoa. (Yes, cut out oats! Yes, corn! Yes, quinoa!) Cut out ALL grains. And don’t forget the beans. ALL beans have got to go. Garbanzos (that sneak into baked goods), fava beans, lentils, black beans, pinto beans. Because beans are starch, and starch feeds pathogens.  Don’t forget the other starches: potato starch and tapioca starch, and every other starch, will continue to feed pathogens.  What’s the problem with pathogens? Pathogens can gain the upper hand, poison the intestinal tract and blood stream, damage the gut wall, and impair brain and nervous system function. Besides starving pathogens, we also cut out grains and beans because they continue to injure the gut wall that is already injured (the reason that you have the gluten intolerance or allergy in the first place.) An injured gut lining equals (draw a straight line here, folks) an increase in the number of food allergies, food sensitivities, a jacked up (highly reactive) immune system, (which may show up as a runny nose or sneezing, hives, rashes, eczema, fevers, headaches, dizziness, constipation, bloating, or many other symptoms), and eventually autoimmune disorders.

And finally, folks, I encourage you to HEAL your GUT. Heal the cause of the food sensitivity or allergy. If you heal it and seal it, and starve out the pathogenic bacteria, your “gluten-free-ness” will be over, and your food freedom will begin. (You never have to be GF or CF (casein-free) or DF (dairy-free)! Just heal your gut!)

The most important thing to do once you stop injuring the gut (by cutting out grains and beans and foods that injure) and starve the pathogens (by cutting out sugar) is to heal and seal the gut by eating Meat Stock. You can learn how to make meat stock in my book, Cooking Techniques for the Gut and Psychology Syndrome Diet, Part I: Meat Stock and Bone Broth, and by taking my online class: Meat Stock! The One Pot Meal that Heals­™.

 

Read more about gut healing in the Gut and Psychology Syndrome, by Dr. Natasha Campbell-McBride.

 

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What’s up with Bread in the US of A?

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This is a beautiful, homemade, sprouted spelt sourdough bread, made for me by Min Kim.This is NOT typical American bread these days. However, it is an example of the true bread we are meant to eat. Read why in my article! 

Ever wonder why you can eat bread, rolls, bakeries, and pasta with ease when you travel to Europe or almost any other country in the world? Interested in some ideas? Check out my latest article, “Gluten-Free in America” on Selene River Press HERE.

 

If you would like to learn how to make your own delicious, nutritious, traditional sourdough bread with ease, check out Min’s ebook HERE

 

 

Min is a graduate of my Cooking for Well-Being Teacher Training program. She taught herself how to make sourdough bread after healing herself and her family with the GAPS (Gut and Psychology Syndrome) Diet. Min makes sourdough in SoCAL and teaches classes. If you would like to heal your gut and be able to eat bread again, schedule a Wellness Consultation.

 

 

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Wild Rice Stuffing with Sausage…Gluten-free Thanksgiving Delight!

Hi all!

First of all, please know I am thankful for all of YOU!

I thought I’d share the recipe I’ll be serving on our Thanksgiving table, as I have often been asked for a bread-free, gluten-free, real food stuffing for Thanksgiving. I hope you enjoy it!

Wild Rice Stuffing with Sausage!

serves 4-6

2 cups chicken or turkey stock

1 cup wild rice or wild rice blend (Lundberg’s is a good choice!)

¾ tsp sea salt

1-1.5 pounds bulk sage breakfast sausage (can also use a combination of sweet and hot Italian sausages either bulk or link with the casings removed)

1 large onion, chopped medium

6 stalks celery, chopped fine

1 1/4 sticks butter, divided

3 medium Granny Smith or other tart apples, peeled, cored, small dice

3/4 cup raisins or dried cranberries, unsweetened

1/2 cup packed fresh sage leaves, chopped first or 1.5 T dried sage

1/2 cup chicken stock

Salt and fresh ground pepper to taste

  • Bring stock to a boil and skim any scum. Add wild rice or wild rice blend and salt, and bring to a boil again. Reduce heat to low and cook covered until rice is tender and has split open, about an hour. Drain well in a colander and set aside in a medium bowl. (You may retain the stock from the colander to use later.) Note: if you use a wild rice blend, you will not have any stock to drain!
  • Sauté sausage in very large skillet over medium-high heat until cooked through, breaking into pieces with spoon, about 15 minutes. Using slotted spoon, transfer to large bowl; add wild rice.
  • Add onions and celery to same skillet and sauté in the sausage fat until golden brown, about 10 minutes; remove and add to sausage and wild rice mixture.
  • Melt 1/4 cup butter in same skillet over medium-high heat. Add apples and sauté until tender, about 8 minutes; mix apples into wild rice mixture.
  • Melt 1/4 cup butter in same skillet. Add sage and sauté until dark green, about 2 minutes. Mix sage and butter into wild rice mixture. (Alternatively, melt the butter and pour into wild rice mixture, adding ground sage and stirring well.) Season with salt and pepper.
  • Add raisins or dried cranberries to wild rice mixture.
  • Butter 15 x 10 x 2-inch glass baking dish. Spoon wild rice mixture into prepared dish; drizzle with 1/2 cup chicken stock. Cover with foil. (Can be prepared 4 hours ahead. Cover and refrigerate.)
  • Preheat oven to 350°F. Bake stuffing covered until heated through, about 1 hour. Uncover and bake until beginning to brown, about 10 minutes. Now you have stuffing!

Note: You may also stuff the turkey with this mixture. Just place any that does not fit into the cavity in a buttered glass baking dish and bake as above. Stuffing the turkey will increase the amount of time you will need to bake the turkey.

Note: If you are looking for butter substitutes because of allergies, you may consider: ghee (no lactose or casein) lard, or refined coconut oil (which will not have any coconut flavor) or a mixture of them

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Allergies? Heal and seal your gut!

So many people with so many allergies. Allergies, sensitivities and intolerances…to foods, to ingredients, to dust, to plants, trees and pollen, to environmental toxins. How about you?

So many times moms have come to work with me in my private practice for help crafting a food plan for their child, having just received their food allergy/sensitivity test results for their child. They have come exasperated, feeling desperate. The previous test may have revealed 5 or 6 “trigger foods”…now the number was 30. What were they going to feed their child? How could we craft a diet or menu that was appealing with all of these restrictions? How could we craft a menu that they would eat? Overwhelming! I have even had some clients with more than 120 foods that had been identified as no good. Funny, every time they went for the next test, the number of trigger foods, or those that were not allowed from that point on, increased.

Why?

It is not that the foods themselves are inherently evil or bad. I have often said that gluten is the current “fall guy”. This week you react to wheat, next week it’s gluten. The next week, gluten and casein…The next week it’s gluten, casein, and eggs. The next week it’s gluten, casein, eggs, chicken, and green beans. Or carrots. Or coconut. Or herring. And so on. And so on. And so on, until you or your child seem to be reacting to just about everything. What is going on?

The body, specifically the small intestine, is injured…porous…leaky…and all of the molecules become reactive foods.

All allergies can be traced to the state of health of the gut lining.

When your small intestine lining has holes in it, not only are food molecules not broken down or digested as they need to be in order for the body to utilize them, but they also pass through the holes and into the bloodstream as foreign molecules. Foreign molecules in the blood mean that the body is going to respond with an allergic reaction or sensitivity or intolerance to the food at the least. If this goes on for years, autoimmune disorders may result…

So…what to do?

Surgery isn’t going to do it, folks. Nor are pharmaceuticals. The problem is in the gut…so the medicine is food. And while no diet can claim to do everything for all people, I have found one that does a lot to heal and seal the gut. It is the GAPS diet… the Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride. (For more information about the GAPS Diet, see www.gaps.me.)

Are you, too, gluten-free? casein-free? wheat-free? dairy-free? Have multiple allergies or sensitivities? Are you tired of it? Check out the GAPS diet.

I will be teaching about how to heal and seal the gut this Saturday, June 8 in Fort Collins, CO. The class is Implementing the Intro Diet.  (aka, HEAL IT AND SEAL IT!)

I will be teaching a GAPS Cooking Weekend in Silver Spring, MD August 9-10. All the cooking techniques you need to implement the diet with confidence.  Dr. Joseph Mercola called these cooking classes “ground-breaking.” More information about that weekend here.

The bottom line, folks…heal it and seal it. It all begins with the food.

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Yummy Basic Cake recipe…GF, grain -free, can be CF, GAPS

This is a yummy cake recipe that is easily adaptable…a “foundation” or a “basic” that anyone can learn and use. AND it is good for you. Gluten-free, grain-free, casein-free if you want it to be, and GAPS. So it’s a WIN WIN WIN for all…good for you and yummy too!

Okay, here goes. This recipe will yield one 9″ round, one bread loaf, or one dozen muffins.

2.5 cups almond flour

1/4-1/3 cup pastured butter, ghee, whey, plain organic yogurt or creme fraiche (your own 24 hour culture for GAPS), or coconut oil, duck fat, goose fat, OR lard if you want to be casein-free

4 eggs

2 tsp vanilla extract

NOTE:  It is best for your digestion if you soak the almond flour for 24 hours in the whey, yogurt or creme fraiche. It will also give you a fluffier (yes, fluffy almond flour) cake. Simply mix the almond flour and the whey, yogurt or creme fraiche in a medium bowl, cover and leave out on the counter for 24 hours. (Out of the sun, covered with a towel or such.)

Whisk the eggs in a small bowl, then pour into the soaked almond flour and mix thoroughly. (If you choose not to soak the flour, simply combine the almond flour with the ingredient of your choice (butter, lard, goose or duck fat, yogurt, creme fraiche, etc. If you use butter or ghee, melt it first before you mix) and then pour the whisked eggs into the mixture and combine thoroughly.

Pour batter into a prepared 9 inch round pan. (Prepare by greasing well with a fat you love or by lining it with parchment paper cut to fit.) Smooth with a spatula.

Place in a preheated 350 F oven and bake for about one hour. (This will depend on your altitude.) I would start checking for doneness at 45 minutes. You will know it is done when a toothpick inserted in the center comes out clean.

Options: add 1/2-1 cup of berries, raisins, currants, fruit-sweetened cranberries or blueberries or minced dried fruit right into the batter;  grate in the zest of 2 organic lemons or oranges…add carob chips

Another option: To make a delightfully sweet treat,  add in 2 cups baked, mashed butternut squash. I prefer to make these into muffins than a cake, because the squash makes it more moist and thus will take much longer to bake as a cake. Muffins are easier to monitor–that is to ensure they bake through and don’t burn. I would bake them as muffins for about 50 minutes at the same temperature, checking early. The addition of the butternut squash makes a delightfully sweet muffin.

As always, I encourage you to experiment, mix it up, use spices you love, and have fun!

Enjoy!

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August and September classes!

Hey folks, visit the 2011 Class Schedule page…I just added classes for August and September. These are the last classes I will teach in the DC metro area for a while, as I am moving in late September. If you would like to take a class with me in this area, *now’s the time*!! I did my best to incorporate the class requests that came in. Thanks to everyone who will be hosting these two months, to those who offered to host, and to those who have hosted me over the years!

Classes include:

Enzyme-Rich Sauces! The Secret Ingredient to Satiety

Beans and Grains for Autumn

Greens-GLORIOUS Greens- and Squash!

and 

A Week of Healthy Breakfasts!

You will also find information about the weekend of classes in Charlottesville, VA in September: Nourishing Healthy Children. If you know anyone in Charlottesville, kindly *spread the word*!! Thanks!

As always, I look forward to cooking with you!

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Charlottesville in September!

Nourishing Healthy Children: REAL Food for Thriving Kids!

September 16-18

For more information and to register here

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