taking a gluten-free specialty product break

The world looks very different today for a gluten-intolerant person than it did in 1972. I have watched the food options soar in the last 10 years to a point where I barely notice that I have a "special" diet anymore. I kept thinking that this fad was going to pass the way of the Atkins diet… but it seems that my people are everywhere now - and so is our food.

I am grateful, but I also think that there is a bit of a downside for an old-school celiac like me. Access to goodies at every turn and gf products that mimic foods I'd never even missed have entered my diet. Many are delicious. Many are also superfluous. I don't need a cinnamon bun. 

I've just realized that I  probably eat at least one "special gluten-free" cracker, bread, pasta or cookie every day. Not a big deal for some… but I used to live very well without these items.

I've been battling some health issues of late - as I get older I'm adding more autoimmune conditions to my list (I'm now at 4). Genetics and environment are key factors in autoimmune disease. I can't control the former - but I think it's time to put some controls on the latter. 

As part of my self care protocol, I've decided not to do anything rash like a cleanse… but I am going to take a break from all foods "produced" as gluten free. I'm going to lay off the specialty gluten-free bread, crackers, cookies, snacks… and try to go back to the diet I thrived on 10 years ago. 

Back to simple grains (millet, quinoa, brown rice, buckwheat), organic protein, and tons of veggies… I won't be a saint - just the simple omission of packaged goods. Back to basics for awhile to see how the deletion of excess starches, xanthum and guar gums, etc., etc., has me feeling. (I already know the answer). If you are wondering what I'm talking about - take a look at a past post HERE. 

We buy very little in way of processed products at home - but somehow the gluten-free goodies have crept into the house as I've had a little entitlement to get over after years of having gone without. It might be easier to go without now, knowing that products will be on the shelf to enjoy in moderation when I'm feeling better. 


With the arrival of a new year, I figure the rest of the planet will be on a diet of sorts too. Whatever you're eating - may the new year bring you good health!

Breakfast rut. Gluten-free start to the day.

the new juicer in action

It's no secret that breakfast is one of the most gluten-laden meals of most people's day. Cereal, toast, a bagel or muffin on the run.  A healthy, fast, gluten-free breakfast requires some planning if you want to have more than a banana.

There are plenty of gluten free cereals on the market these days. Most are just as chock full of sugar as the "regular" cereals  - and sometimes even more. While I've got an insanely sweet tooth - I'd rather not start my day with what equates to cookies floating in milk. Thanks to the growing gluten-free market we can also find a growing selection off waffles, bagels, muffins, cinnamon buns... you name it. The challenge is finding a HEALTHY choice.

I hate to admit that I've been on a bit of a bread binge of late. That huge shipment of free Udi's products certainly didn't help! I told myself that if you slathered gf toast or bagels in almond butter it was moderately healthy. I know I can do better.

hot rice cereal with raisins, walnuts and cinnamon

When I'm taking better care of myself, my winter breakfast has been Bob's Red Mill hot rice cereal. I also have a very simple cold or warm cereal in the form of plain buckwheat, millet or quinoa with soy or rice milk, sprinkled with raisins, walnuts and garam masala. This is very healthy, easy, and great use for leftover grains. It's delicious, and higher in protein than rice - but like anything, after a while I need a change.

Buckwheat with organic raisins, walnuts, garam masals and rice milk

 
Bill likes fruit and yogurt. I'm more of a veggie person than a fruit person. Truth be told, I like my sweet in the form of chocolate. Fruit and yogurt work for me when it's too hot to think of stirring hot rice cereal - or cooking up grains for future breakfasts. It's also a good option for road trips or when staying away from home.

chickpea flour muffins are high in protein and fibre

Once in awhile I'll bake some super healthy gf muffins made with chickpea flour, eggs, bananas, walnuts and lots of spices. These are handy for breakfast on the run - or to take with you when staying away from home. I like to keep a decent stash in the freezer. Keeping them healthier vs sweet means I won't be inclined to snack on them when I'm craving cookies.

When I'm trying to curb the toast habit, those are my typical "go to" breakfast items. Thanks to my friend Pina - I'm finally giving juice a try. Spinach, strawberries, fennel and pumpkin seeds would not normally add up to breakfast in my mind - but WOW! My first attempt with the Nutribullet was a winner. This is not an endorsement for the tool - in fact I had to go out to buy it twice, because the motor went up in smoke on the first one I bought. Number two seems to be a better piece of equipment.

Here's to day one!

I like the idea of having a carb-free breakfast - and incorporating protein in the form of nuts and seeds. Like anyone starting out on a new diet regime - time will tell, but this week I'm pretty pumped about what I'm hoping will be a breakfast makeover. 

I've never eaten this much fruit before - bananas, nectarines, berries, greens and seeds all blend together really well - no need for milk ingredients or milk substitutes, so perfect for people who are lactose intolerant too. Admittedly, pretty hard core healthy - and not for everybody.

If you'd like to read more about my super-easy muffin recipes see link HERE and HERE. I've posted about my quinoa breakfast HERE - and buckwheat HERE. 

I figure if you start the day healthy, you'll feel better about having fries for lunch :)

quinoa gluten-free tabbouleh

Quinoa as a gluten-free substitute in tabbouleh

Tabbouleh is a classic middle eastern dish made with either bulgar wheat, or couscous (sometimes called semolina - whatever you call it... couscous, semolina and bulgar wheat are NOT gluten free!).  

Quinoa is a lighter grain and makes an excellent substitute for a gluten-free version of tabbouleh. I've linked to an earlier post about quinoa, and how to cook it within the recipe. 

Cook one cup of quinoa (it's easy - click HERE for how)

dice 1 firm plum tomato 

about 1/2 cup roughly chopped fresh flat leaf parsley
about 10 finely chopped mint leaves

1/2 an English cucumber diced
2 green onions (or scallions) finely chopped

squeeze juice from one lemon
drizzle on some good quality olive oil

dash of salt & pepper

stir it up & serve!

I typically put some of the plain, cooked quinoa aside for breakfast the next morning (there is plenty for the salad). I love squeezing an extra meal or two out of a pot of cooked grain. 

This dish is great on its own, works well as a side with chicken or fish, and travels well for lunches lasting up to 2 days in the fridge.  

An excellent dish for a healthy start to the new year!

Quinoa: gluten-free super food!

quinoa for breakfast with raisins, walnuts, brown sugar and garam masala

Quinoa (pronounced keen-wa), is a complete protein grain that hails from the Andes in South America. It is considered a super-food because of it's exceptional balance of amino acids, vitamins and minerals. I eat it because I like it, and it makes a nice change from rice, or buckwheat as a morning breakfast cereal. In the the summer my preferred way to enjoy quinoa is in place of cous cous (which is cracked wheat - and NOT gf) in a tabuleh salad (typically includes parsley, tomatoes & cucumbers and mint). I'm not making that today as tomatoes and cucumbers are far from in season here in Canada... but we will eat plenty of it come summer (Bill won't pick out the cucumbers if I cut them small enough).

Cooking instructions are really easy: add 1 cup quinoa (rinse it thoroughly in a sieve) to 2 cups water with a pinch of salt.Bring to a rolling boil, then cover and let simmer on low for about 15 minutes or until all of the water has been absorbed.

Fluff with a fork and treat it like any other grain, varying spices to fit the dish. Please do share your favourite way to enjoy quinoa in the comments!

buckwheat - a great gluten free breakfast food

This past year my go-to breakfast grain has been Bob's Red Mill brown rice, but for years it was buckwheat. I have to share that when I was photographing this grain below, Bill was like "not very appetizing!"... true. 

This is not a sexy looking grain... but it's tasty, versatile, healthy, easy to make and another one of those grains that you can cook up once and use throughout the week.

 

Rinse one cup of toasted buckwheat groats in a strainer. Put in a saucepan with 2 cups of water and a pinch of salt. Cover and bring to a boil. Once boiling, turn down to the lowest possible simmer setting keep covered for about 10 minutes. Fluff with fork. Tah-dah... grains are so easy.

For the next few days I'll be eating buckwheat for breakfast with raisins, walnuts and a little milk (soy & rice milk also go well with this). The toasted buckwheat has a nutty flavour, and I don't find it needs anything more, but you could add some maple syrup or cinnamon. If you are looking for some breakfast variety - I'd give this a try. It's an inexpensive, satisfying and healthy start to the day! Love to hear how others are using this grain in savoury dishes.

POLENTA: Gluten-free, easy, versatile and comforting!

I spent a year living in Cineto Romano, a small village with 300 full-time residents in the mountains 52km north east of Rome. As is the custom with many small Italian villages, there was an annual festival associated with regional food. Imagine my gluten-free delight when I learned that the festival in my new hometown was polenta... and that this festival took place each winter in the piazza right outside my balcony.

Basic recipe: In a large heavy pot, add one part cornmeal to 4 parts boiling salted water (or broth) in a slow steady stream... stirring constantly with a long handled wooden spoon for about 20 minutes. Optional: add butter and grated parmigiano cheese at the end as it thickens and starts to pull from the edges of the pot. 

 I've made this the traditional way umpteen times, but concede that I frequently opt for the 'instant' version where the corn has been pre-cooked to some extent. It seriously takes ONE minute.

Serving suggestions: Endless... but start with the "grits" style right from the pot - pouring it into a shallow bowl (it will quickly start to "set") top with good quality tomato sauce and perhaps a grilled sausage or two. The ultimate comfort food on a cold winter night.

Pour what you aren't eating immediately into a dish and spread flat. Refrigerate and cut up to grill or broil the next day as an awesome side for anything. I've used it in this manner for mini pizza style dishes or polenta lasagna (using the polenta layers to replace the pasta). The gluten-free variations are endless. It's also a great way to cook something up ONCE and make loads of meals out of it throughout the week. I would love to hear your favorite ways to use this amazing gluten-free staple!

gluten-free new year's resolution

When I started the blog this summer I gave myself license to eat more gluten-free packaged foods... to be honest, I rarely ate gluten-free bread anymore, as I'd found other options that were healthier and also easier on my wallet. 

I'm not quitting sugar, fat and carbs like most people at this time of year... but will aim to cut back on all of the xanthan gum, cellulose, corn starch etc that is often used to make gluten-free baked goods replicate "normal" baked goods.  

Nothing super virtuous - just putting more emphasis back on whole grains like quinoa, millet and buckwheat in my diet. I look forward to combining these with other nutritious ingredients to make new breakfast, lunch and side options for dinner...more fodder for future posts! 

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