|Going Gluten Free|
|Written by Becky Mauldin|
|Sunday, 16 July 2006 14:47|
I had always considered myself to be healthy. But I had no idea that one of the cornerstones of my diet, wheat and other gluten-containing grains (rye, oats and barley), was causing me so many problems until I eliminated them for a month. After my four-week, gluten-free trial, I decided to try some wheat just to see what would happen. Within a few hours, all of my familiar symptoms returned that had quietly disappeared over the past few weeks: fatigue, digestive problems, constipation, canker sores, acne, mood swings, and irritability. I had not realized how mediocre my level of health really was until I felt the difference! Life without wheat became very desirable to me because I felt so much better without it, although my cravings for it were still strong. Finding tasty alternatives was the key for making an easy transition.
Increasing numbers of people are finding that they are allergic or intolerant to grains that contain gluten: wheat, rye, barley and oats. James Braly and Ron Hoggan, the authors of Dangerous Grains, estimate the incidence of gluten sensitivity to be around 30 percent of the population, but some researchers think it may be much higher. While some people may find that properly prepared, long fermented sourdough bread may not be problematic, others cannot handle any grains. This is not an issue to be taken lightly, since gluten can damage the lining of the small intestine causing malabsorption of nutrients, which can lead to serious disease.
Here are some of my favorite gluten-free recipes. (The recipes for crispy nuts can be found in Nourishing Traditions by Sally Fallon.)
From Recipes for Life by Becky Mauldin.
2 cups walnuts, soaked in salted water overnight
Drain nuts and seeds in a colander. Place in a food processor along with the rest of the ingredients, except for the flaxseeds. Process to form a coarse paste. Pulse food processor to mix in the flaxseeds. Spread mixture onto non-stick dehydrator sheets as thin as possible with a rubber spatula or your hands. Score into cracker shapes with a knife. Dehydrate at 100 degrees for 12-24 hours, remove nonstick sheet and dry until completely dry.
From Recipes for Life by Becky Mauldin.
Makes 8-10 slices
1 1/2 cups onion
Process all ingredients in a food processor until well mixed. Form dough into a loaf on a cutting board. Cut into 1/2 inch thick slices. Place on mesh dehydrator sheets and dry until the outside is dry, but the inside is still soft, about 8-12 hours.
Adapted from Raw Food, Real World by Matthew Kenney and Sarma MeIngailis.
Makes 10 cups
1 apple, chopped
In a food processor, place the chopped apple, dried fruit, sweetener, lemon juice, vanilla, cinnamon, salt, and 1/4 cup of the sunflower seeds and grind until completely smooth. Transfer mixture to a large bowl.
Drain the nuts and seeds and place in the food processor. Coarsely chop the nuts with a few quick pulses. Add them to the bowl with the apple mixture, add the cranberries and stir well. Spread the granola onto Teflex-lined dehydrator sheets and dehydrate at 100 degrees for 8-12 hours. Flip the granola over onto the screens and peel away the Teflex. Continue dehydrating for another 8-12 hours, or until it is crunchy. Break apart into pieces, let cool, and store in an airtight container.
Adapted from The No-Grain Diet by Joseph Mercola and Alison Rose Levy.
2 cups ground crispy almonds
Combine all ingredients, stir in blueberries and cook on a hot cast iron griddle.
Recipe by Theresa Brown.
1 1/2 cups rice flour
Mix the first three ingredients and soak overnight. After soaking mix oil and honey thoroughly in a separate container. Add eggs, then salt, soda, powder, and any spices. Combine flour mix and egg mix with fruit or vegetable. Bake at 350 degrees for 25 minutes,or until a toothpick comes out clean.
Recipe from Secret Spoonfuls: Confessions of a Sneaky Mom by Joette Calabrese, HMC.
Makes about 12
1 cup arrowroot powder
Mix arrowroot with salt and pepper. Add the butter, grated cheese and cream cheese to form dough. If it is too dry add more butter; if too wet add more arrowroot. Roll into a long snake, wrap in wax paper and chill for one hour. Cut into 1/2 -inch rounds. Bake on an ungreased cookie sheet at 400 degress for 5-10 minutes. May be served hot or cold. They are great for trips and for school lunches.
Coconut Pie Crust
From Eat Fat Lose Fat by Mary Enig, PhD and Sally Fallon.
Makes 1 pie crust
2 cups desiccated coconut
Brush a pie pan with melted butter or coconut oil and dust with arrowroot powder. Mix butter or coconut oil with coconut and sweetener and press into pie pan. Fill with pie filling and bake. For an unbaked filling, bake the pie crust first for about 20 minutes at 350 degrees.
Grain-Free Casein-Free yahoo discussion group that is focused on healing the gut with a modified WAPF diet: health.groups.yahoo.com/group/GFCFNN/
Celiac Disease Association: www.celiac.com/
Celiac Sprue Association: www.csaceliacs.org/
Specific Carbohydrate Diet: www.scdiet.org/
GUIDELINES FOR GLUTEN-FREE COOKING
There are many gluten free breads available now, or you can make your own using whole foods with this helpful guide from Deb Gully, a chapter leader in New Zealand.
Gluten holds moisture and binds food, so when you remove this, things start to unravel. This is why it is so important to include a binder when using gluten-free flours so the end result will be successful. It seems to be best to use two or more gluten-free flours together when substituting them for wheat flour. A mixture of gluten-free flours gives a better texture and flavor than just one on its own. When baking it is good to have two grainy or crumbly flours and a binding one. But there are some recipes that will work well with only one flour.
This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Summer 2006.
About the Author
written by Becky Mauldin, Nov 29 2011
|Last Updated on Tuesday, 09 June 2009 18:03|