360° Gluten Free Living

By Masina Wright ND

 

Gluten Free is the new Vegetarian – almost every grocery store now has gluten free breads and products in their freezer sections, and crackers and baking mixes in the health food aisles. Websites abound on not only celiac disease resources (a disease caused by severe gluten allergy) but on gluten free recipes, resources, and restaurants in almost any geographical area.

The Best Wheat and Gluten Free Restaurants in Toronto

Whole Foods Market - Gluten Free Products

The Big Carrot

Namaste Foods - Gluten Free Foods

Shotgun Cafe - Toronto's Amazingly Delicious Gluten Free Foods

Canadian Celiac Association - The Gluten Free Diet

So, what is all the hype? Why go gluten free, and why are so many people changing their diets? This is a huge question that has many long and varied answers. The bottom line is that gluten sensitivity begins with the immune system of the digestive tract becoming hypersensitive to gluten proteins. The body creates antibodies to the sequence of amino acids, which enter the bloodstream and travel throughout the body. Whenever these antibodies see that same sequence (which is repeated as a small part of every tissue of the body exposed to blood i.e. thyroid, joints, brain, lungs, skin etc) they attack that tissue as if it was gluten. This creates “auto” or “self” antibodies, which are then produced in greater and greater numbers.

 

Therefore, gluten has been linked to autoimmune diseases such as lupus, rheumatoid arthritis, thyroid disease and multiple sclerosis. These are end stage conditions that develop years after smaller warning signals such as headaches, digestive disturbance, asthma, allergies, psoriasis, alopecia, insomnia and various “undiagnosible” ailments. Sometimes eliminating the offending foods or doing testing to assess your body’s immune response is the only way to assess if food is an underlying factor in your ill health.

 

Gluten is a protein that is found in the following Grains:

• Wheat
• Rye
• Barley
• Kamut
• Spelt

 

Therefore, people with a gluten sensitivity or allergy cannot eat any of these grains, or products that contain them such as soy sauce, or other sauces or products. Oats are technically not a gluten containing grain, but are very frequently contaminated with gluten from manufacturing facilities, so should also be avoided.

 

Non Gluten Grains which can be eaten by people with gluten allergies include:

• amaranth: highly nutritious, tiny seeds available whole or as a flour.   
• rice: including brown and white rice, arborrio, basmati and rice flour
• corn: including cornmeal, cornstarch and corn flour
• millet: small seeds, eaten whole or combined with other gluten-free flours
• quinoa: small seeds that can be eaten whole, as a hot cereal or ground into flour   
• buckwheat: used whole, cracked or ground into flour

• tapioca: made from cassava root, often combine with gluten-free flours
• teff: very small black grain, contains symbiotic yeast
• arrowroot: a starch used as a thickener, superior to cornstarch, blends well with gluten-free flours

 

Potatoes, sweet potatoes, squash, and other starchy vegetables can also generally be enjoyed by those who are gluten free.

 

For the most thorough information on gluten allergy, see http://www.thedr.com./store.html and order Unlocking The Mysteries of Wheat and Gluten Intolerance for yourself. Dr. Tom DC offers eloquent and thorough evidence based information on why it is worth at least trying gluten free living for one month and then reassess.

 

Many people have a wheat sensitivity or allergy, but can tolerate other gluten grains. Some people with a wheat, but not gluten sensitivity will later develop a gluten sensitivity. Corn, potato, dairy and/or soy sensitivities are also common in addition to gluten. For this reason, it is best to start your food eliminations by eliminating all of the above products, and slowly reintroducing each gluten grain as well as corn, potatoes, and soy separately to judge your individual reactions.

In Summary:

 

WHEAT-FREE:

•   look for labels that say – wheat (or whole wheat) flour, wheat germ, bran, farina, graham flour, semolina, gluten, modified food starch, wheat starch, vegetable starch, vegetable gum

•   pastas – spaghetti, vermicelli, macaroni…..

•   soups – commercially canned

•   desserts – most contain wheat  - so read carefully

•   cereals and breads – as with desserts – read labels carefully

•   it’s probably best to go to health food store in order to find alternatives to wheat

•   for persons allergic to wheat, but not to gluten, you can use flour substitutes such as spelt or kamut (these are the most similar to wheat); rye, oats and barley can also be eaten.

 

GLUTEN-FREE DIET:

•   avoid any food that contains wheat, barley, rye, oats – as well as spelt and kamut.  Also, remember that gluten can be found in most processed foods, including soups, sauces, gravies, and of course in breads, cereals, and desserts.

•   40% of people allergic to gluten are also allergic to soy and/or corn – which are often found in “gluten-free” breads, etc.

 

Flour Combinations: equivalent to 1 cup of white or whole wheat flour

1 cup soy flour + 1/4 cup potato starch

1/2 cup soy flour + 1/2 cup potato starch

5/8 cup rice flour + 1/3 cup potato  flour

1/2 cup corn starch + 1/2 cup rice/potato flour

1/2 cup arrowroot + 1/2 cup potato flour

 

 

Tips for substituting wheat flour:

• do not be concerned if batter appear thinner than wheat batters, this is common
• add 1/2 tsp baking powder per cup of substitute flour; add just before cooking because it loses its potency when mixed with liquid and allowed to sit
• refrigerating dough 1/2 hour helps improve texture
• do not bake anything thicker than 4 inches
• when baking, lower the temperature a little
• baking time is usually longer, especially if egg or milk is eliminated from the recipe
• experiment with your options – buy small quantities from a bulk food store and make half recipes first

 

For thickening, the following quantities equal 1tbsp of wheat flour:

*Arrowroot 1 tbsp = 2 tbsp wheat flour

*Corn starch 1 tbsp

*Potato flour/starch 1/2 tbsp

*Rice flour 1/2 tbsp

*Tapioca flour 1/2 tbsp

 

Tips for Gluten-Free Cooking

 

 

FLOUR	GOOD TO KNOW	Equivalent to 1 Cup of Wheat Flour
Amaranth Flour	-best combined with other flours that  have more cohesion (arrowroot, tapioca, bean)      -add to baked goods, pancakes/waffle recipes	1 cup
Arrowroot Starch	-add 1tbsp to an equal parts of cold water before adding to dishes as a thickener      -combines well with gluten-free flours to give them cohesion	1/2 cup
Bean Flour	May cause gas	3/4 cup
Buckwheat Flour	-makes a dark, heavy bread -use with rice flour	7/8 cup (1 cup minus 2 tbsp)
Chestnut Flour	-used to sweeten baked goods -adds lightness and creaminess -use alone or mix w/ other flours
Chickpea Flour	-too dense and rich to use on its own	7/8 cup (1 cup minus 2 tbsp)
Cornmeal	-makes a light bread     -mix with equal parts of cold water before adding as a thickener        -best combined with small amounts of other flours -stone ground is more nutritious	1 cup
Cornstarch	-thickener	3/4 cup 1 cup corn flour
Millet Flour	-always combine with other flours	1 cup
Potato Flour/Starch	-best combined with other flours -thickener	5/8 cup flour 3/4 cup starch
Quinoa Flour	-best combined w/ other flours
Rice Flour	Can be dry and crumbly in recipes. Good for shortbread type cookies.	7/8 cup (1 cup minus 2 tbsp)
Soy Flour	-makes bread or baked goods more moist and smooth -best if add small amounts to other flours -use only 20% soy flour in recipe, decrease temperature by 25 degrees	3/4 cup
Tapioca Starch	-thins if reheated          -combines well with gluten flours to give them cohesion, thickener	1 cup
Teff Flour	-do not add to yeast breads because it has its own symbiotic yeast

 

QUINOA

 

Quinoa (pronounced 'KEEN-wa') is a highly nutritious ancient grain. It is the seed of a plant that belongs to the same family as spinach, beets, and chard. Quinoa seeds, like amaranth seeds, are an excellent alternative to gluten containing grains (wheat, oats, barley, rye).

Quinoa was once a major staple food throughout the Andes region. The Incas regarded it as sacred and referred to it as "the mother seed" or "the mother grain." This hardy plant grows in a wide variety of harsh conditions. It thrives in dry, sandy soil at high altitudes and can withstand frost, drought, and intense solar radiation. There are thousands of varieties of quinoa.

Quinoa seeds are flat and about the size of sesame seeds. They come in different colours, but in North America they are usually off-white to pale yellow. A large germ, or embryo, surrounds each seed. During cooking, the germ unfolds and resembles a curl or spiral. Quinoa has a sweet, nutty flavour and its texture is both crunchy (from the germ) and soft. It can be cooked like a cereal, added to soups and stews, or ground into flour. Both the seeds and the flour can be found in most health food stores.

Quinoa contains more protein (up to 20 percent) than most grains and is closer to the "ideal" complete protein than any other grain. Like amaranth, it is rich in lysine and methionine, two essential amino acids that are not typically found in grains. As a result, quinoa can be combined with other grains, nuts, seeds, and legumes to create a complete protein.

This highly nutritious food also contains magnesium, iron, potassium, zinc, phosphorous, some B vitamins, vitamin E, and calcium. Quinoa is usually suitable for those who have allergies to grains and it has low gluten content.

Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. To wash quinoa, put it in a large bowl full of cold water. Rub it gently between your hands and then drain it in a fine sieve. Repeat this process once or twice, until the water no longer appears soapy.

Quinoa does not take long to make; it cooks faster than most grains. To cook, add one cup of well-washed quinoa to two cups of boiling water and a pinch of sea salt. Cover, reduce the heat to low, and cook for 12 to 15 minutes until the water is absorbed and the grain is soft and crunchy. Let stand for three to five minutes, then fluff with a fork before serving.

 

 

Quinoa Pilaf

2 teaspoons (10 ml) olive oil                

1 1/2cups (375 ml) chopped mushrooms

1/4 cup (50 ml) chopped green onion    

1 teaspoon (5 ml) curry powder       

1 cup (250 ml) quinoa, well-washed            

2 cups (500 ml) organic chicken or vegetable stock

3/4 cup (175 ml) fresh or frozen organic peas       

1/2 teaspoon (2 ml) sea salt

Heat a medium saucepan over medium-low heat. Add the oil and the mushrooms and saute for 3 minutes. Add the green onion, curry powder, and quinoa and sauté for 3 minutes more. Stir in the stock, peas, and sea salt, increase the heat to high and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes. Remove from the heat and let stand for 5 minutes. Drain off any excess liquid then fluff with a fork before serving. Makes 4 to 6 servings.

Quinoa also makes a lovely summer salad. Cook 1-2 cups of quinoa. Cool, and add any veggies and herbs, olive oil, and lemon or lime juice and sea salt. Serve!

My favorite quinoa salads:

1. Quinoa with cucumber, tomato, pine nuts, mint, lime juice and olive oil.

2. Quinoa with tomato, grated carrot, fresh herbs de provence, snow peas, olive oil and lemon.

 

MILLET

Millet was an ancient staple in North Africa and India and for centuries it was the primary grain in China, until it was replaced by rice. Today, millet is a major crop in many countries, particularly those that have a hot, dry climate: it has a short growing season, thrives in poorly fertilized soil, and resists drought. In North America and Western Europe, millet is more commonly recognized as cattle feed and birdseed and it is only recently that this nutritious grain is becoming more popular. Millet is very alkalinizing and is well indicated for people with highly acidic or inflammatory conditions. It is a gluten-free grain and is safe for those with gluten intolerances.

Hulled millet grains are small, round, and yellow (the hulls are indigestible). Whole-grain millet and millet flour can be found in health food stores. Like many other grains, millet should be stored in a glass jar in the refrigerator and used within four months, or it can be stored tightly sealed in the freezer. It can be eaten as a cereal or a side dish, or added to soups, stews, and casseroles. Millet flour can be used in cookies and crackers, or combined with other grains to make breads, muffins, and other baked goods.

Millet is superior in protein and iron content compared to other true cereal grains such as wheat, rice, and corn. It is gluten-free and supplies many of the B vitamins. Millet is one of the few cereal grains that are alkaline, and it is non-allergenic and easy to digest.

If it's cooked with a lot of liquid, millet will have a creamy texture and you can serve it as porridge, as a polenta, or in place of mashed potatoes. To make it this way, rinse 1 cup of millet then add it to 3 to 3 1/2 cups of boiling water and a pinch of sea salt. Reduce the heat to low and cook for 30 to 40 minutes, stirring occasionally, until the millet is thick and soft. To make polenta, press the cooked millet into a loaf pan, place in the refrigerator to chill, then cut into slices.

If it's cooked with less liquid, millet has a lighter, fluffier texture and can be used in place of rice or couscous, or in soups, stews, or casseroles. To make it this way, toast it before cooking. You can toast it dry or in a bit of oil (use 1 teaspoon of coconut oil). To toast, heat a saucepan over medium heat, add oil and millet and cook stirring constantly, until it’s aromatic (smells nutty) and golden, about 4 minutes. Slowly stir in 2 cups of hot liquid (water, chicken stock, or vegetable stock) and a pinch of sea salt. Turn the heat down to low, cover and simmer for 15 to 20 minutes until all the liquid is absorbed. Remove from heat and let stand, covered, for 5 to 10 minutes, then fluff with a fork before serving.

 

AMARANTH

Although it's not really a grain—it's not genetically related to the true cereal grasses such as wheat, oats, rye, corn, barley, etc—the seeds of the amaranth plant are used as an alternative to grains. This is a gluten-free grain that is beneficial for your health. It is most accessible as a breakfast cereal as porridge or flakes.

Amaranth was a staple food in the diet of the Aztecs, before the Spanish conquest of Mexico. The Aztecs also used amaranth in their religious rituals and, as a result, the Spanish conquistadors forbade the use of this highly nutritious "grain." Fortunately, amaranth was still cultivated in a few remote areas of Mexico and the Andes, so it didn't become extinct in the Americas.

Amaranth seeds can be toasted, cooked like a cereal, popped like popcorn, sprouted, or ground into flour. They are best stored in a tightly covered glass jar in a cool, dry, and dark place such as the refrigerator, to prevent their essential fatty acids from going rancid. Amaranth seeds have a mild, nutty flavour that blends well with other grains. When cooked like a cereal, amaranth can have a "gummy" texture so try not to overcook it, and serve it immediately once it's done.

Amaranth flour should also be stored in a tightly covered glass jar in the refrigerator or freezer. Because it does not contain gluten and does not rise when baked, amaranth flour must be combined with other flours (ones that contain gluten such as wheat) in baked goods such as breads and cakes. Amaranth flour can be used on its own to make things like pancakes, waffles, cookies, flatbreads, and pastas.

Amaranth seeds and flour can be found in most health food stores and they should be used within six months. Because it is essentially gluten-free, amaranth can often be used by those who suffer from gluten intolerances and/or grain allergies. And amaranth is non-GMO—genetic modifications have never been made to it.

Amaranth seeds contain more protein (15 to 18 percent) than most grains. They are one of the best sources of vegetable protein because the amino acids are well-balanced; they are rich in lysine and methionine, two essential amino acids that are not typically found in grains. As a result, amaranth can be combined with other grains, nuts, seeds, and legumes to create a complete protein. This nutritional powerhouse also contains essential fatty acids (omega 3 and 6) and has more calcium, fiber, and iron than wheat. In addition, amaranth contains other minerals as well as vitamins (including A, E, C, and some B vitamins).

 

Toasted Amaranth Cereal     

Toasting the amaranth seeds before cooking gives off a nutty aroma and produces a cereal that is less glutinous than if they are not toasted. Putting some oil in the water and making sure the water is boiling before adding the amaranth also helps to keep the amaranth from being "gummy."

1 cup (250 ml) amaranth                                                     

2 cups (500 ml) filtered water

1/2 teaspoon (2 ml) coconut oil or olive oil

2 pinches sea salt                                                                                                              

2 tablespoons (30 ml) Udo's Oil

milk, soy milk, or rice milk

freshly ground flax seeds       

 

Heat a skillet over medium-high heat. Add the amaranth and toast it, stirring constantly, for about 5 minutes. Meanwhile, place the water, coconut or olive oil, and sea salt in a medium saucepan and bring to a rolling boil. Stir in the toasted amaranth and turn the heat down to low. Cover with the lid slightly ajar and simmer for 20 to 25 minutes, or until all the water has been absorbed. Turn off heat, cover tightly and let sit for 5 minutes before serving. Top each serving with ½ tablespoon of Udo's oil, your choice of milk (not necessarily dairy), and freshly ground flax seeds. Additional toppings include; fruit such as raisons, dried cranberries (unsweetened), or fresh or frozen berries; cinnamon; nut butter; unsweetened applesauce. Serves 4.

Variation: Omit the milk, flax seeds and serve amaranth as a side dish for lunch or dinner.