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Should you Go Gluten-Free? share

Image: My favorite new cupcakes, Apple Cider Cupcakes from Allyson Kramer.

There is a lot of buzz about gluten-free foods, and perhaps you've noticed that nearly every brand of food is creating a gluten-free version of your favorite cracker, cookie and bread? There are many reasons for this: first, new cases of gluten sensitivity (in all forms) are being diagnosed with increasing frequency. And in order to feed that need, companies are making gluten-free foods one of the biggest markets in the grocery industry, expected to grow into a billion-dollar industry in the next few years. But does this mean that everyone needs to eat gluten-free food?

Let's look into some of the basics of gluten and why you might (or might not) choose to avoid it.

First, what is gluten? Gluten is a protein found in many grains, including wheat, barley, spelt and rye. Gluten protein is a composite of a gliadin and a glutenin, which are about 80% of the protein found in wheat (less in other gluten-containing grains).[1] Gluten is a stretchy, firm protein that can best be understood as the binder that gives pizza dough that magic stretchiness. It can be used as an additive to bread baking or turned in a wide variety of meat-substitutes like vegan bacon and veggie burgers. [2]

Is there a difference between gluten intolerance, gluten allergy and celiac sprue disease? Celiac disease is an autoimmune disease that damages the villi of the small intestine and interferes with absorption of nutrients from food. When people with celiac disease eat foods containing gluten, their immune system responds abnormally to the partially digested proteins, which damages the lining of the small intestine. Because of this damage, the small intestine does not function properly and the body is unable to absorb nutrients. Celiac disease can be difficult to diagnose because it can present in a variety of different ways.[3] Over 1% (or over 3 million people) suffer with celiac disease, and most are undiagnosed.[4] The only treatment for celiac disease is a lifelong gluten-free diet.

Gluten Sensitivity: Some people have negative reactions to gluten, but may not necessarily have celiac disease. This is sometimes referred to as non-celiac gluten sensitivity, and estimates show that 18 million Americans live with this condition. Though those with sensitivity may experience similar symptoms to celiac disease, there is not the same autoimmune response and intestinal damage. Non-celiac gluten sensitivity is an innate immune response, as opposed to an adaptive immune response or allergic reaction. [5]

Wheat/Gluten allergies: There is a third kind of issue that may present in the same way as celiac disease but is altogether different. A wheat or gluten allergy is diagnosed by positive IgE or IgG assays (blood tests for Immunoglobulin E or G)[6]. Diagnosis is made through blood testing and an elimination diet. Additionally, some people might be sensitive to wheat only, but able to enjoy other gluten-containing grains like spelt or rye.

How to avoid gluten: If you want to avoid gluten, you must learn where gluten is naturally found, but also learn to recognize wheat-derivatives found in processed foods.

Know your allergies: whether you are just slightly allergic or diagnosed with celiac disease, know what you can and cannot eat and be mindful of it at all times.
ALWAYS read labels: processed foods, sauces, candies and more may contain wheat in various forms.
While dining out, you must work with servers and staff to ensure the safety of gluten-free preparations and be aware that cross-contamination may affect your meal.
Don't forget the hidden gluten found in soy sauce, beer, gravy and more (even in the curry at my local Thai restaurant!)

But don't fear: there are lots of ways to enjoy gluten free living with feeling like you have to sacrifice. Some of the foods that we eat everyday are already gluten-free: soups, salads, stir-frys with rice, corn tortilla chips, smoothies and more. Experiment with some new types of rice, fun and interesting ancient grains like millet and quinoa; learn to make healthy swaps with brown rice pasta instead of semolina (wheat) pasta. You may even find you like it better! And don't forget to seek out healthy inspiration: my favorite gluten-free bloggers are those that focus on the JOY of whole foods living rather than trying to rework all their favorite recipes with new flours. Some great gluten-freedom resources include:

What's your favorite gluten-free resource? How do you live gluten-free?

Please note: we're bloggers, not doctors. Please consult a licensed medical practitioner to diagnose, treat, cure or prevent and disease or symptoms.

[1] http://en.wikipedia.org/wiki/Gluten

[2] http://www.mnn.com/food/healthy-eating/stories/what-is-gluten

[3] http://www.celiaccentral.org/Celiac-Disease/21/

[4] http://glutenfreegirl.com/2011/05/symptoms-of-celiac-and-gluten-sensitivity/

[5] http://www.celiaccentral.org/non-celiac-gluten-sensitivity/introduction-and-definitions/

[6] From Wikipedia: IgE also plays an essential role in type I hypersensitivity which manifests various allergic diseases, such as allergic asthma, allergic rhinitis, food allergy, and some types of chronic urticaria and atopic dermatitis. IgE also plays a pivotal role in allergic conditions, such as anaphylactic reactions to certain drugs, bee stings, and antigen preparations used in specific desensitization immunotherapy.

[7] http://www.mayoclinic.com/health/gluten-free-diet/my01140

Posted: | Categories: ancient grains, gluten-free, healthy living, Living

Sep

Ancient Grains Series: Make the Most of Millet! share

millet in a jar!

Millet is not a well-loved grain, but it should be! Not only is this tiny seed nutritious and versatile in the kitchen, it's much more affordable than it's seedy cousin, quinoa.

If you've not yet heard of millet, let's start with the basics. Millet is a small, yellow pseudo-grain that looks similar to quinoa, and will likely be found in your health food store in the same section as other whole grains (find it in the bulk section for the most economical option!). Like amaranth and buckwheat, millet is considered an ‘ancient grain,’ one of the many grains grown for thousands of years. This little super seed is even mentioned in the Bible! Though it is not terribly common in the United States, millet is a common grain in North Africa and China, where it is a staple grain.

But why eat millet? Millet is high in insoluble fiber, manganese, tryptophan, magnesium and phosphorus– nutrients that are helpful in preventing many lifestyle diseases including diabetes and heart disease. And as an extra bonus, according to World’s Healthiest Foods, “Millet [is] a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion."

But aside from all that good stuff, millet is simple and easy to enjoy. But it must be said, it's not so tasty plain! Millet needs a little love to make it, well, loveable! Here are some of my favorite tips for cooking with millet, and one of favorite recipes for Millet 'Fried Rice.' This easy recipe features all the flavors of traditional fried rice, but uses our newest whole grain and heaps of veggies for a wholesome meal or side dish. This recipe was originally featured on Vibrant Wellness Journal.

How to use Millet:

Basic preparation is 2 cups water/broth to 1 cup millet. Bring water to a boil, add a pinch of salt, add millet. Cover, lower heat, and simmer for 15 minutes. Remove cover and let stand 10-15 minutes before eating.
Cook with quinoa to change it up! Use 2 cups water/broth and 1/2 cup quinoa and millet.
Add cooked or dried millet into muffins and breads for an interesting whole-grain boost.
Toss cooled (or leftover) millet into greens to make a whole-grain salad.
Try millet instead of other grains for a whole-grain pilaf.
Millet flour is also available for gluten-free baking

Millet 'Fried Rice'

1 cup millet
2 cups vegetable broth or water
2 Tablespoons high-heat oil (peanut, safflower, etc.)
¼ cup sliced red onion
½ cup sliced mushrooms
½ cup shredded or diced carrots
3 cups finely sliced green cabbage
¼ cup sliced green onion
1 Tablespoon mirin (Japanese rice cooking wine)
1 Tablespoon soy sauce
1 Tablespoon toasted sesame oil
Sesame seeds for garnish

In a saucepan, bring broth/water to a boil. Add millet, stir, cover, and simmer for 15 minutes or until soft. Remove from heat and let cool.
In a large skillet heat 2 Tablespoons oil over medium high heat. Add onions, mushrooms, and carrots and sauté until wilted. Add cabbage and cook until very soft, about five minutes.
Stir in green onions and millet and sauté over high heat until millet browns slightly. Drizzle mirin, soy sauce, and sesame oil onto mixture and cook until liquid is absorbed, adding more liquid if you like. Garnish with sesame seeds.
Remove from heat and serve. Enjoy!

Yield: 3-4 servings

Posted: | Categories: ancient grains, easy vegan recipes, Food+Drink, whole-grain

Sep

Ancient Grains Series: Buckwheat share

Last week we introduced you to amaranth, an ancient grain that is gluten-free and totally wholesome. We're continuing our series today with another great (gluten-free) grain– buckwheat. Despite its name, buckwheat is not related to wheat and is thus totally safe for those who are intolerant or allergic to gluten.

Like many other ancient grains, buckwheat is botanically a seed, related to some more common foods like beets, chard and spinach. Buckwheat seeds, called groats, can be found in various forms. Whole (unhullled) buckwheat is not very common and takes a bit of time to prepare (either grinding into flour or sprouting); the hulls are most often removed and used for pillows! Hulled buckwheat can be cooked like rice and used in pilafs, porridge, and stuffing. Kasha is buckwheat that has been toasted and has a nutty, mild flavor. Buckwheat flour is also available and can be used alone or in combination with other grains for gluten-free baking. Check out the list below for lots of great recipes for whole buckwheat groats, buckwheat flour, and even a recipe for sprouted buckwheat treats!

One of the things that sets buckwheat apart from other grains or seeds it its distinctive earthy, seedy flavor. Soba are buckwheat noodles that are traditional in Japan, often served in miso broth or other rich sauces. Buckwheat is also commonly found in Central Asian foods, such as blinis, buckwheat crepes from Eastern Europe, or Kasha Varnishkes, a Slavic dish that includes herbs and pasta. But buckwheat is truly an international star– it's found in foods from Europe, Russia, Nepal, China and India.

And why add buckwheat into your diet? This awesome little seed contains high levels of phosphorus, zinc, copper, selenium and manganese than other cereal grains or pseudo-grains. Buckwheat is also very high in fiber, which helps us with a healthy digestion. Buckwheat measures very low on the glycemic scale, thus making it a good choice for those watching their blood sugar.

Recipes abound for this awesome little seed. Here are some of my favorite recipes for buckwheat and buckwheat flour.

Crunchy Buckwheat cereal, like granola, but BETTER!

From my site, Vibrant Wellness Journal, an easy Crunchy Buckwheat Cereal recipe. Similar to granola, but with the distinctive earthy taste of buckwheat groats.

These Sprouted Buckwheat Bites from Nicole at A Dash of Compassion look truly amazing! Easy, raw, natural treats!

From Green Kitchen Stories, one of my favorite vegetarian cooking blogs, a wholesome biscuit recipe featuring oat flour, buckwheat flour and fresh grated apples. The dough is a bit tricky to work with, so be sure to measure carefully and be patient! Look how lovely these biscuits are:

Even the New York Times sings the praises of buckwheat. Check out this post for links for buckwheat pancakes, recipes with soba noodles (often made with wheat and buckwheat) and more.

Vegetarian Times has a great recipes I've used many times for Banana Buckwheat Pancakes. They also feature whole buckwheat groats in a black bean soup, which looks really delicious and cozy for cool weather.

And finally, from Babble, a beautiful buckwheat breakfast porridge as a change from oatmeal! Perfect for cool weather breakfasts and the months move closer to winter.