Category Archives: Paleo

Supplements for Celiacs.

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I’m not a doctor, nutritionist or pharmacist. I’m a recovering celiac sharing my experiences and the benefits I’ve had from supplements.

Vitamin deficiency is common in Celiacs. After having damaged villi, the body often has difficulty absorbing nutrients from food. As a result, supplements have become part of my daily routine.

Usually, people who don’t get enough sunshine, lack vitamin D and tend to experience lower immune responses. For those of us with Celiac, unless I have tons of raw milk and fish each day, it’s easier to use a supplement (especially in the winter).

Vitamin B12 helps with attitude, irritability and energy. Anyone with celiac could attest to the sleepy stupor that sets with the slightest intake of gluten… and nothing makes you more irritable than watching others eat your favorite foods in front of you. (ok, maybe a B vitamin can’t cure that one).

Vitamin C helps the body heal faster, and with Celiac, we can use all the help we can get!

I tend to find most of my vitamins at the local apothecary. However, I had the opportunity to try EZ Melts and out of curiosity I wanted to test (and taste). I have been pleasantly surprised at the ingredients (attested to by a family member that is in the medical field), the taste (fresh and natural flavors) and how quickly they dissolve.

I have read that most vitamins take so long to break down that they pass through your system completely undissolved! That’s a lot of money to spend for no efficacy. EZ melts can be put on the tongue or under the tongue and within a few seconds they are completely dissolved. They are completely gluten free. Spoiler alert… many vitamins have a coating on the outside that contains gluten! Talk about a hidden way to consume it without even knowing.

They are also GMO and sugar free. Last, but not least, they offer a discount to give them a try. Just go to EZmelts.net and enter EZ20 as a promo code, for your first order (ahem, no matter what size).

 

ez coupon

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Matcha purists, gather round.

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About two years ago I tried my first matcha. Followed by a latte. Followed by a smoothie. Followed by a frozen version. I’ve always loved the taste of green tea but matcha was an experience that wowed.

Then I found these. Matcha Now is the easiest way I have ever found to get my daily matcha without the fuss, impurities or calories. If you are a purist, you will want to try MATCHA NOW… now!

Top reasons why?

  1. No muss, no fuss. No shakers, strainers, crap to clean, excess matcha in the mix or waste on the counter. Just twist the cap and shake it. Done.
  2. It’s the real deal. Ingredients: Water and organic ceremonial grade matcha.
  3. It’s made by Buddha Teas. Great reputation, great products.

I’m going to have to put in a word with some of my local markets to start carrying these. As usual, with a new product, they are just getting into the hands of distributors. Check out their instagram page @matcha.now or their website matchanow.com for updates on where to find them near you.

They come 100% pure (just the way I like it) or Lightly sweet (with a hint of stevia). Right now they are available via Amazon Prime for $39.99 for 12 (with free one-day ship for members). Which, if you are used to getting your matcha at the local coffee place, that’s a really competitive price, especially for ceremonial grade (not to mention organic) matcha.

Oooh. Ice, fresh, anytime, anywhere. Matcha. Check it out!

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Gluten Free Oatmeal Drops

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Getting my kids to eat something nutritious in the morning is more of a challenge every day. Most breakfast foods are not naturally allergy friendly. We have four of the top eight allergens in our family (and three more that are less common, although just as difficult to work around).

This recipe is super simple and I managed to make it in 25 minutes on a school morning.

6 ripe bananas – peeled and mashed
1T Cinnamon
3C Freedom Foods Gluten Free instant Oatmeal with berries (market district)
1C Raisins

I mashed it all together with my mix and chop for a chunky texture and scooped into my mini muffin tin with a small scoop. Fast, easy and contains the mess.

Bake at 350 for 15 minutes and let cool.
The bananas are very hot inside, so don’t do what I did and eat within the first 5 minutes.

The oatmeal in this mix is super refined and cooks quickly. These have a fantastic hearty texture and are secretly healthy for them. I won’t tell if you don’t.

Hidden Gluten.

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Are you new to the diet, confused and overwhelmed?

Maybe you have been on it awhile and you don’t understand why you are still getting sick?

Here are a few simple ways to keep an eye out for hidden gluten:

#1.     Oatmeal

It must say gluten free. It has to do with how it’s grown. Basically, farmers rotate crops to keep the ground conditioned for optimum growth. This means that one year of wheat, another year of oats, results in wheat being harvested in oats. Many tests have been run on leading oat brands and determined that the contamination was so high you might as well be eating a bowl of wheat bran. My favorite is Trader Joe’s gluten free oats. They are the best value I have found on the market.

#2.     Imitation crab meat

Not only is it imitation, making it essentially equal to the plastic stuff used in the display cases, but it’s full of food dyes. Oh, and did I mention that it’s created from wheat? Check the label. You will see what I mean. Either it’s real crab or it’s not safe.

#3.     Vanilla extract

I have watched the food network and according to Alton brown and his infinite food wisdom, I have learned that vanilla is made from a vanilla bean being placed in a jar with vodka and distilled. If the vodka has gluten in it, which most do, you have a bottle of gluten filled vanilla extract. If the bottle doesn’t specify gluten free, assume it’s not. I use Kirkland brand. It is labeled gluten free and a great value.

#4.     Soy Sauce

I know, you thought it was made from soy, right? Wrong. It’s actually made from wheat. Unless you buy La Choy, Tamari based (gluten free) soy or Liquid aminos. Bragg’s aminos are in my fridge now. They taste amazing and I love the quality of the companies products.

#5.     Licorice Candy

Anyone think that candy must be safe? Well, actually, flour is added in the baking process to most recipes, although the root itself is a legume. Put down the Twizzlers and watch for the “healthy alternatives” to main stream candy as well. The process is the same. The only brand I have found to be free from gluten is from Lovey Candy Co.

 

#6.     Cheese

Don’t get excited, it’s not all cheese by any means. Check the package on shredded brands for flour that is used (as a non caking agent). Also, some bleu cheese may be produced with the aid of flour. I’m not a fan of bleu cheese so this hasn’t been an issue for me.

#7.     Packaged meats

Lunch meat, hot dogs, sausages, hams and turkeys can be infused with gluten containing substances (usually present in the broths they are made in). The safest meats will label gluten free on the package. Boars head is my personal favorite.

#8.     Condiments

BBQ sauce, teriyaki,  salad dressings, asian sauces,  gravy, dips… you name it. I have encountered wheat, rye and barley in all of the above. Be especially careful in restaurants as they tend to buy the least expensive options, due to the quantity they go through. It may be boring but much safer to have any sauce left off.

#9.     Cereal

Just because it is a “corn” “rice”, or “potato” cereal does not mean that it doesn’t contain multi grains. There are a few brands, like Chex that carry gluten free options but always double check the label. And remember that malt is made from Barley, so if your cereal has rice and malt, it’s NOT gluten free.

#10.     Soups

This is one of the most agonizing for me. I love a good bowl of hot soup in the winter and cans, boxes, catering and restaurants love to thicken their soups with flour. Anyone ever heard of corn starch? Seriously. It’s rare that I can have a soup. A few safe ones I have found are Chili’s baked potato, Jason’s deli’s veggie chili and tomato and Zoup has several daily choices that are clearly labeled with gluten free tags.

Unfortunately, there are loads of places that gluten lurks, including “Modified Food Starch” because it can be made from corn or wheat. Keep stead fast, be diligent. It is worth the effort to rid your body of the pollutants and help you feel better.

-Your Gluten Free Sister.

 

Gluten Free Banana Bread

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I’m detoxing from sweets after a long winter break but I still needed a little treat with a healthy edge. Besides I had four over ripe bananas that were going to be round filed, so why not bake them up?.

I ordered one of Brooke’s Naturals Banana Bread mixes in my recent Green Bean Indiana bin and altered the directions to accommodate for my sons dairy and egg yolk allergy.

What you need:

4 ripe bananas (black but no mold)
3T Earth Balance Vegan Butter (melted)
3T Coconut oil (melted)
2 egg whites
1t Vanilla
1C walnuts (I used fishers whole)

This is the easy part… peel the bananas, add to melted butter and coconut oil. Add in the egg whites and vanilla and beat with a pampered chef mix n chop. I like chunky bananas so this works perfect and you don’t have to dirty a mixer.

Spray a pampered chef stone wear loaf pan with coconut oil and pour in mix. Bake for 1 hour at 350 for a perfect texture banana nut bread that is gluten, dairy, rice and egg yolk free.

Allergy friendly pie? Yes!

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Recently, I watched a video that has been stirring about on social media.

No, not the cats. The other one. The one that Cheerios created to share how to use their product in new and exciting ways.

While their recipe won’t work (as is) in my house, I decided to use it as a base and try something new.

2C Cheerios blended (in my magic bullet)
3T Brown Sugar (added to magic bullet)
5T Earth Balance (vegan butter) melted

Spray pie plate with non-stick spray.
Pour dry mix of cheerios and brown sugar evenly on plate.
Pour melted non-butter on top and press together until mixed and firm

Bake at 350 for 10 minutes
This works with flavored cheerios as well for more flair.

Now for the pie…

I made a pumpkin version with:

1 container Daiya Vegan Cream Cheese
2T Earth Balance (vegan butter) melted
1 can organic pumpkin puree
1T cinnamon
1/2T pumpkin pie spice
1/2C brown sugar
1T Vanilla
1 can Coconut Cream

Blend all and fold in Coconut cream.
Another option (I’m going to try next time) is using SO Delicious, Coconut whipped cream instead of coconut cream.

Top with So Delicious, coconut whipped cream and serve!

Gluten Free Cheesy Egg Toast

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I just had a few minutes to prep something for my daughter for breakfast that would be hearty, filling and fast. We were both pleased with this result!

1 piece Udi’s Gluten Free Raisin Bread
Flatten middle with a fork
1 Egg placed in the flattened middle
2T Shredded Cheese sprinkled on top
Spray with oil (of choice)

Bake (on Silpat) at 350 for 10 minutes (or until egg is hard consistency).

GF/DF/EF/RF Brookies

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I often share cool recipes I come up with using Brooke’s Naturals Mixes. This is one of my absolute favorite mixes, since my allergies served as inspiration for her mixes. If you haven’t tried these mixes, check them out at brookescandyco.com and buy a case. They are amazing!

Once I found out my son had dairy and egg allergies, I had to change the stock recipe on the back of the package to include alternatives. I try something different each time and I think I have found a great texture in this one below.

1 package Brooke’s Naturals Chocolate Chip Cookies
5T Coconut oil (melted)
1T GF Vanilla (I use kirklands)
1/2 C Applesauce
2T Almond Milk

Mix completely and bake at 350 for 12 minutes.
I use the pampered chef mini muffin pan because I don’t like my cookies to ooze to flat. This creates a nice caramelized type cookie-muffin hybrid that holds it’s shape.

Happy Baking!
The mixes are gluten and rice free, the alternatives make it dairy and egg free.

Gluten Free/Dairy Free Apple Chicken

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Crock pot meals are my go-to this time of year. They are ready when you need them and dump-n-run prep. Earlier this week I quickly perused the shelf in my pantry for something that I could add to chicken and settled on the items below. Yes, it was easy. Yes, it was yummy. My kids even asked for seconds!

8 frozen chicken breasts
4T oil (i used sunflower, but that is up to you)
Cover with 2 cans sweet potatoes
Cover with 1 can apple pie filling

Set on low for 5-6 hours in the crock pot.
Protein, veggie and dessert all in one.

Gluten & dairy free Pumpkin Muffins

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I’m not always in the mood to bake. It truly strikes me out of the blue and I usually make several items at a time.

Having pumpkin on hand made me want to throw something together with fall flair. I tend to take existing recipes and alter them to suit my mood, ingredients on hand or traditional recipe allergy free.

I mixed the wet ingredients and added dry. Heat oven to 350 and bake in a greased (or lined/greased) muffin pan for 30 minutes.

2.5C Bobs Red Mill Gluten Free All Purpose Baking Flour
3 egg whites
1/4C Applesauce
1/4C Maple Syrup
16oz Pumpkin Puree (I used Pacific brand)
1/2C Coconut oil (melted)
1t lime juice
1/4t Cinnamon, nutmeg, pumpkin pie spice (I like Trader Joes)
3/4t baking soda
1T Vanilla extract (I use Kirkland)
1/2C Brown sugar

When cups are filled, sprinkle with almond slices and cinnamon/sugar combo and bake.