BOOTIN’ GLUTEN

You’ve likely heard of celiac disease but have no idea what it really is. We want to shine a little light on the disease.

People with celiac disease are hypersensitive to foods containing gluten, which is a type of protein found in wheat, barley, and rye. When these people consume gluten, an unnatural immune response is triggered, making it hard for the body to properly digest food. Damage occurs to the small intestine because it cannot absorb nutrients from food.

Celiac disease is reported to affect 3 million people in the U.S.; there may be another 2 million people with celiac disease who never received a diagnosis. According to research from the consulting firm GlobalData, celiac disease treatment will expand more than tenfold by 2023.

People with celiac disease must eat a gluten-free diet. Foods and beverages high in gluten content include pastas, breads, cereal, crackers, and beer.

Source: webmd.com/digestivedisorders/celiac-disease/celiac-diseasetopic-overview

200-300% how much untreated celiac disease increases the risk of cancer.

CELIAC DISEASE BY THE NUMBERS

800-900% how much untreated celiac disease increases the risk of miscarriage.

You don’t have to have celiac disease to benefit from a gluten-free diet. A gluten-free diet:

• Improves digestion

• Helps contribute to weight loss

• Gives you more energy

• Improves moods and mental functions

• Eliminates wheat, which is an inflammatory agent rapidly converted into sugar that raises insulin levels.

Sources:.naturalbalancefoods.com/ community/dietary-needs/shouldyou-go-on-a-wheat-free-diet/

POPULAR GLUTENFREE FOODS:

1. BEANS

2. EGGS

3. BEEF

4. CHICKEN

5. VEGETABLES

6. FRUIT

7. NUTS

8. SEEDS

9. QUINOA

10. FLAX

11. KALE

12. RICE

13. CH EESE

14. SOY

15. SALMON

66% of people with celiac disease who also have osteopenia or osteoporosis.

51.4% of people with celiac disease who also have neurologic disorders.

Source: Celiac Support Association

Banana Bread Ingredients

Makes 1 loaf

300 g (10 1/2 oz) smashed ripe banana

3 free range / organic eggs

60 g ( 2 oz / 2 tablespoons) raw honey or organic maple syrup

1 teaspoon vanilla

60 g (2 oz/ 1/4 cup) macadamia nut oil or cold pressed olive oil

1/2 tsp ground cinnamon

1/2 tsp baking soda ( bicarb soda) +

1 tbsp lemon juice

200 g ( 2 cups/ 7 oz) ) almond meal

1 cup desiccated coconut

25 g (1/4 cup / 3/4 oz) ground flax seed (linseed)

Directions

Preheat your oven to 160 C. Combine smashed banana, honey, oil, cinnamon, vanilla, eggs, bicarb and lemon. ( the lemon activates the bicarb). You can do this by hand in a large bowl or with a good blender such as a Vitamix. Add the almond meal, coconut and flaxseed and mix well.

Lightly oil one loaf tin and then coat liberally with extra almond meal or desiccated coconut – this will prevent the cake from sticking. The size I used was: 10 1/2 cm wide and 26 cm long. Spoon batter into the tin and bake for 45 minutes to 1 hour ( a skewer inserted into the centre should come out dry). Cover the top with foil if over-browning. Remove from the oven and allow to cool before turning out the loaf. Makes 1 loaf serves 12. keeps in the fridge covered for up to 1 week. Serving Suggestions: Ricotta + Honey Almond Butter Plain + Simple Sliced banana + blueberry + raw honey.

Source: thehealthychef.com

Sweetcorn Fritters Ingredients

500 g raw sweet corn kernels – about 3 ears of corn

1 red capsicum, finely chopped 1 bunch coriander, chopped 4 spring onions, finely sliced Pinch of sea salt and freshly ground pepper

4 organic eggs

2 generous tablespoons coconut flour

Directions

Combine half of the sweet corn kernels into a food processor or high performance blender like a Vitamix with the eggs, salt and pepper. Process for 1 minute or until the corn has broken up and forms a batter with the eggs. Spoon sweetcorn puree into a bowl. Fold in the rest of the corn kernels, coriander, capsicum, spring onion and coconut flour to form a batter. Adjust to your consistency and taste. Heat 2 tablespoons olive oil, ghee or coconut oil in a frying pan over a gentle heat. Drop 2 tablespoons of mixture per fritter into the pan and cook in small batches for 4 minutes each side or until firm and golden. Don’t rush Be Gentle and patient for them to cook through properly. Serve with leafy greens, smashed avocado and tomato salsa. Makes 8 fritters.

Source: thehealthychef.com

Blt Deviled Eggs Ingredients

1 dozen large eggs

6 slices bacon

6 tablespoons nonfat plain Greek yogurt

2 tablespoons light mayonnaise

1 tablespoon Dijon mustard

1 1/2 teaspoons lemon juice

1/2 teaspoon fine sea salt

1/8 teaspoon ground black pepper

1 shallot, finely chopped

12 grape tomatoes, halved

1 leaf Bibb or romaine lettuce, halved and very thinly sliced

DIRECTIONS:

Put eggs in a medium pot, cover by 1 inch with water and bring to a boil over medium-high heat. Cover and set aside off heat for 12 minutes. Transfer eggs to a large bowl of ice water and set aside until chilled, about 5 minutes. Drain well, peel and halve eggs. Transfer whites to a platter and yolks to a large bowl.

Meanwhile, cook bacon in a large skillet over medium heat until crisp, 8 to 10 minutes. Transfer to a paper-towel-lined plate and crumble into large pieces when cool enough to handle.

To the cooked yolks, add yogurt, mayonnaise, mustard, lemon juice, salt, pepper and shallot, and mash with a fork until well combined. Pile some of the yolk mixture into the middle of each egg white, top with a tomato half, a piece of bacon and a pinch of lettuce, and serve. (Make and fill eggs ahead, if you like, but wait to garnish with bacon, tomatoes and lettuce until just before serving.)

Source: wholefoodsmarket.com

Dee Lucas of Eustis is definitely a proponent of gluten-free eating.

“I originally became gluten free after being diagnosed three years ago with Hashimoto’s disease, an autoimmune disease that affects the thyroid. For years I had eaten whole-wheat bread and pasta thinking I was doing my body good. The thought of going gluten-free was terrifying at first, but I took it one day at a time and focused on eating real fruits, vegetables, and proteins. I soon realized the way I had been feeling for 15 years or more was not normal. I felt less bloated, had way less gas, and much more energy. Although eating out can be challenging, I love being gluten-free because I know I am eating the real foods our bodies were designed to eat.”

Bacon Risotto Ingredients

1 butternut squash

1 head cauliflower

2 stalks celery

¼ purple onion

5 pieces of bacon

½ teaspoon sea salt

½ teaspoon black pepper handful of chopped fresh sage

¼ cup pine nuts

2 tablespoons ghee

Directions

Peel and cut up the butternut squash, or buy it pre-chopped. Set aside. “Rice” the cauliflower in a food processor and set aside.

Dice the celery and onion and set aside. Cut up the bacon, and cook over mediumhigh heat for 5 minutes in a large pan. Add the celery, onion, salt and pepper to the pan, and cook for 5 more minutes. Add the butternut squash to the pan, and cook for 7 more minutes or until the squash is tender.

Add the “riced” cauliflower to the pan, and cook for 7 more minutes.

Stir in the the sage, pine nuts, and ghee. Serve warm.

Source: Nakedavocado.com

Cauliflower Potato Salad

SERVES 8

Ingredients

1 large cauliflower, chopped

1 c Hellmann’s Mayonnaise

3 T mustard

2 tbs white vinegar

1 tsp salt or garlic salt

1/4 tsp black pepper

1 c chopped celery

1/2c chopped onion

1/2c chopped green pepper

6-8 diced radishes

2-4 hard-boiled eggs

Directions

Place cauliflower in large microwavesafe bowl, and pour 1/3 cup water over it. Cover and microwave on fresh vegetable setting or approximately 8-10 minutes. Once the bowl is cool enough to handle, drain any excess water off, if needed.

While cooling mix together rest of ingredients.

Chop eggs and crumble yolks. Mix everything together and stir

Honey Mustard Salmon Salad Ingredients

2 tablespoons organic honey mustard

2 tablespoons plain nonfat yogurt

1 (6-ounce) can wild Alaskan pink salmon, drained

1 red bell pepper, chopped

1 rib celery, thinly sliced

1/4 cup finely chopped red onion

Directions

In a large bowl, whisk together honey mustard and yogurt. Add salmon, pepper, celery, and red onion and stir gently until combined.

Source: Wholefoods.com