Going Gluten FreeGluten-free & GF/DF Diet Made Simple
Elizabeth Kaplan Founder and CEO- The Pure Pantry, gluten-free, organic baking mixes, www.thepurepantry.com, facebook/thepurepantry Cookbook author: “Fresh from Elizabeth’s Kitchen: Gluten-free & Allergy-free Recipes” Teacher, Chef, Nutrition Expert – culinary arts background and culinary instructor Three children with food sensitivities, celiac disease 8 years gluten-free!
What is gluten? Gluten is a protein found in wheat, barley, rye and oats (because of cross contamination), but there are many others grains to look out for that contain gluten: Bulgur Couscous Duram Kamut Oat flour Semolina Spelt
Food Additives that contain Gluten Barley Malt Modified food starch Malt Vinegar “Natural” flavorings Packaged mixes and spices Soy sauce Teriyaki sauce Vanilla flavoring Candy, mints, gum Medications, body products And many, many more!
Why should so many people avoid gluten? Celiac Disease: auto-immune (1 in 100) Gluten intolerance/sensitivities/ allergies- immune response to allergen (8 out of 10) AD/HD & Autism: problems digesting proteins found gluten and casein cause an opiate-like effect on the brain (Autism rates:1 in 100) Auto-immune diseases including thyroid issues
Typical Case StudyFrom Mark Liponis, MD, “Ultra-Longevity”“When I first met Daria, her C-reactive protein level was 6.3 (it should be lessthan .7) and her white blood count was 11.7 (it should be around 5). Hercholesterol level was 467. At 44 years old, she had been feeling sick for a adozen years and former doctors had diagnosed her with fibromyalgia, lupus andautoimmune thyroid disease.”“Daria removed gluten, dairy, soy, eggs, shellfish and nuts form her diet.Following the illumination diet, within eight weeks Daria was able to get off ofprednisone and had lost 16 lbs. Six months later she had lost 30 lbs. A yearlater, her CRP was down to .8, her thyroid was normal and her cholesterol wasdown to 191.”
Gluten Causes Inflammatory Response in 80% of individuals testedTypical symptoms from sensitivity to glutenWeight gain/lossInability to loose weightMigraine headachesThyroid disordersBrain fogBone, joint, muscle painBloating, gas, stomach painSluggish, lack energyStuffy nose, post-nasal dripRashes, eczema
Why is gluten not good for us? GMO’s High gluten levels in wheat supply Difficult to digest Top allergen along with dairy, soy, nuts and eggs Causes inflammation Destroys villi in celiac disease patients
Other diseases/health problemsoften related to gluten-intolerance Sjogren’s syndrome-- autoimmune disease in which people’s white blood cells attack their moisture-producing glands Psoriasis Rheumatoid arthritis Insulin-dependent diabetes (type 1) IBS (Irritable Bowel Syndrome) Crohns disease- inflamed intestine Non Hodgkins lymphoma Osteoporosis and other bone disorders, bone fractures
How to get tested Blood test – must be eating gluten Stool test – must be eating gluten Genetic test – do not need to consume gluten Elimination diet/self test – remove gluten for 1 month to see if symptoms subside
How do I go gluten-free? Check out my blog post on 10 Steps to going gluten free. www.thepurepantry.com/blog Start with a cleanse to remove all impurities from the body, detox the liver, heal the gut Clear your pantry of all gluten containing foods Shop wise: stock your gluten-free pantry with healthy GF foods. Always read labels! When in doubt, go without! For a complete listing of gluten containing foods please go to:www.csaceliacs.org App available on i-phone
Don’t make the mistake of substituting gluten with sugar! Occasional treats are okay and can still be healthy.
What to stock your pantry with:A healthy gluten-free diet is based on: Whole gluten free grains, Vegetables and fruits, Lean proteins, Good fats/oils Dairy or dairy alternatives.Eating “immune-friendly” whole foods and avoiding packaged foods will keep you and your family healthy.
Grains and Flours: Rice: go for a variety, from brown to wild rice Gluten free pasta: go for the wholegrain varieties Gluten free cereals with flax, buckwheat, brown rice Quinoa
Fruits: Fresh fruits – all varieties Most beneficial: Avocado- high in Omega 3 fatty acids Acai Berry and Blueberries- high in antioxidants Pomegranate- potentantioxidant, cancer fightingbrain and heart health
Nuts and seeds: Coconut, almonds and walnuts; pumpkin, sunflower, flax and chia seeds Most beneficial for individuals with celiac disease, allergies and gut sensitivities: Almonds – anti-inflammatory, high in vit E for healthy skin and hair, reduces blood cholesterol
Vegetables: Fresh vegetables – all varieties Most beneficial: Spinach- for blood, brain and heart health, cancer fighting elements, rich in carotenoids, iron, folic acid Garlic- cancer fighting, intestinal health, infection fighting Tomatoes- cancer fighting, anti-oxidants, carotenoids Broccoli- high in fiber, high in cancer preventing anti-oxidants, high in calcium
Beans: All varieties of beans and lentils; when making from scratch be sure to soak your beans before cooking and adding in kombu to make the bean more digestible and to impart extra minerals Most beneficial are lentils- highest in fiber -15.6 grams of fiber in 1 cup cooked
Protein: Organic, lean fish, meat and poultry Wild caught salmon – high in protein, omega fatty acids for brain health Eggs if tolerated
Oils and Fats Olive oil, walnut oil, coconut oil, flax oil, borage oil, (Udo’s blend) Most beneficial: Olive Oil- cancer fighting, brain health, intestinal health Coconut Oil – contains lauric acid which promotes healthy bacteria in the gut
Should soy be omitted? Soybeans require fermentation which can interfere with proper digestion Processing requires high heat and chemicals Soy is a common allergen and like gluten and casein, it can form opiate-like peptides. If your can tolerate soy, best sources are organic: edamame, naturally fermented soy products such as miso (gf) and tofu.
Sweeteners and Treats Use raw agave, maple sugar, organic unrefined sweeteners, honey for baking Sorbets Coconut Bliss ice cream: ice cream made with coconut milk GF/CF/SF Dairy Free Fruit Bars
Treats for special occasions GF/CF/SF Chocolate Chip Cookies, Oatmeal Spice and Sugar Cookies, Dark Chocolate Cake from The Pure Pantry Check www.thepurepantry for over 100 recipes using GF/CF/SF baking mix
For celiac disease and gluten allergy testingContact the Warren Medical Research Center for Celiac Diseaseat UCSD (858)822-1022Email: firstname.lastname@example.orgNutritional consulting and testing:Dr. Joni Labbe, Labbe Health Center4747 Morena Blvd., San Diego858-483-4770Recipes, cookbook, “Fresh from Elizabeth’s Kitchen: Gluten-free & Allergy-free Recipes”, blog and products:www.thepurepantry.com, 1-866-881-7873
Breakfast Gluten-free Menu Ideas Lunch Dinner Snack or DessertBlueberry Oat Pancakes with (V) Lentil and Root Vegetable Soup p. (V) Spaghetti with 1 gluten-free Old FashionedBlueberry-Agave Syrup, p. 24 70, and Green Salad Turkey Meatballs Chocolate Chip Cookie from p. 110 The Pure Pantry Caesar Salad p. 76Veggie Frittata, p. 42 (V)Pear, Persimmon & Fennel Salad, p. Almond Encrusted 1 scoop Coconut Bliss gluten-Udi’s Multi-grain toast 83 Tilapia with Apricot- free/dairy-free ice cream with grilled chicken Orange Teriyaki Dipping Sauce, p. 99 Brown basmati rice Steamed organic broccoliApricot Amaranth Muffin, p. 51 (V)Bean burrito with brown rice flour Grilled Chicken with Apple CrispSo-Delicious Vanilla Coconut Yogurt tortilla, tomato salsa, black beans, Pomegranate Chipotle (www.thepurepantry.com/reciwith chopped almonds, fresh guacamole BBQ Sauce, p. 95 pes)strawberries and blueberries Yukon Gold Potato-Goat Cheese Gratin, p. 117 Steamed organic green beansGluten-free Steal Cut Oats with Lentil Root Vegetable Soup (V) White Bean Oregano 1 oz. gluten-free/dairy-freeraisins, diced apple and agave Panini with Havarti or Daiya and Udi’s Soup, p. 74 dark chocolatenectar multigrain bread Corn Muffins, p. 59 Green SaladApricot Amaranth Muffin, p. 51 (V)Asian Rice Noodle Soup with chopped Greek Salad with Fruit sorbetScrambled eggs with avocado, goat organic veggies: carrots, celery, Chinese Omega-Oreganofeta cheese, red pepper, spinach pea pods, etc. Dressing, p. 79 Grilled Salmon with Dilly-Lemony “Tartar” Sauce, p. 100Organic Buckwheat Flax Pancakes Turkey or Veggie wrap with brown rice (V)Quinoa with Roasted So-Delicious Coconut Yogurtfrom The Pure Pantry with organic tortilla, lettuce, avocado and cheddar or Eggplant Caponata with fresh berriesagave Daiya slices Green saladGingerbread Waffles with Pecan- (V)Curried Quinoa Mango Salad, p. 88 Mojito Chicken p. 96, Dark Chocolate Cake fromAgave Butter and Cinnamon- Vegetable crudités and hummus with Cilantro Rice, p. The Pure Pantry with