Going Gluten Free! (How to, What to buy)

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So a lot of people are currently already gluten free or going gluten free. Here is a shopping list for all the things you CAN eat when going gluten free so it doesn’t seem so scary and overwhelming! =) Enjoy!

Also here are some things “gluten” is otherwise called on labels. Read them!! So these are the “no-goes”. Also I listed some basics that are a “No” as well. . . . .

  • Wheat, Barley and Rye
  • Brewers yeast
  • Kamut
  • Malted milk (or virtually any thing with the work “malt” in it.)
  • Oats (there are gluten free oats now, just have to find them)
  • Spelt
  • Wheat bran
  • Flour
  • Gravy’s
  • Some crackers

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Here are some things you might want to check out before buying, they or may not contain gluten depending on the product and brand:

  • Oatmeal
  • Beer
  • Bread and Pastas
  • Noodles
  • Cereals, cereal bars
  • protein bars and powders
  • Some flavored coffees and teas
  • Seasonings and sauces
  • Salad dressings.

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So what the hell can I eat, You maybe be asking? …

  1. Produce! Any fruits, veggies and all the above! lol
  2. Herbs and Spices (be sure to look at some marinades and rubs, some contain gluten!)
  3. Meats and Fish (beef, chicken, fish… check the package for additives, and if you can buy grass fed you’re better off)
  4. Oils, Mayo, Mustard, salad dressings (check labels) .
  5. Dairy products like milk, cheese, yogurts, sour cream, cottage cheese, butter.. A lot of non-dairy as well like Almond milks and yogurts
  6. Eggs, egg whites, and tofu
  7. Rice cakes, pop chips, rice crackers, jello, chocolates, dried fruits (check labels) .
  8. Quinoa, buckwheat, flax, seeds, almond flour, there are even pre-packages brownies!! Yum
  9. Peanuts and almond butters, nuts
  10. Juice, coffee, teas
  11. Puffed rice cereal, Chex mix cereal, there are special gluten free cereals too.
  12. Look for special “gluten free ” foods too! There are more options now!!

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Here are some Awesome “gluten- free products” that are already out there. Most of them you can find at your local supermarket, Whole foods or farmers market! Shop around, try new stuff and .. in a way have fun with it! Don’t get overwhelmed and be positive! Also Google recipes, get in pinterist or intagram..  find blogs (I have a few recipies on there that are gluten free too) .. get a cook book. Have fun with it!

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  • Breads – I like udis (they have different kinds too)  . But there is also Kinnikinnik Foods Brown Sandwich Bread, Whole Foods Market brand makes a bread, Food for life brown rice bread, EnerG Tapioca bread and Glutino brand.
  • Cereal – Chex rice, Natures path, Enjoy life Brand , Rice Crispies, Barbara’s brand, Arrohead Mills, and I believe Kashi makes a few too!
  • Pasta- I love Quinoa pasta the best, but there also is veggies pasta, brown rice pasta, you can also make pasta out of spaghetti squash!
  • Oats- bobs red mill, udis,
  • Begals- vans naturals, udies, .. they even have waffles!! YES!
  • Pre-made Meals – Amys brand is good, Boars head brand, … this stuff is usually pretty pricey so you learn how to make your own “gluten free” foods pretty fast! ahaha.
  • Brownies and goodies! – Betty Crocker makes brownies and cake mixes, udis, French meadow bakery, bobs red mill..

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How to pick a Healthier Bread

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So there are like a bazillion different kinds of breads out there. Gluten-free, whole-wheat, oat, honey oat, white, potato, rye, sourdough, high-fiber, low cal, and the list could just continue. . . . .

So what the heck do I eat?!?! … Lets look into this.

  • If one of the first ingredients are “Enriched bleached flour” or “wheat flour” Stay away! (Its just a disguised word for white flour)  So if it looks like its whole grain and brown or it even says Wheat bread, doesn’t  mean its necessarily healthy. Even if it says multi-grain or 100% natural doesn’t mean its healthy either.. and rye isn’t necessarily the high fiber choice like you thought.. and don’t even get me started on white Wonder bread… if your eating that.. we are going to have some issues. . . . .

Now your super confused huh!

  • Look for “100% ” Whole Wheat. or 100% Whole Grain. Nothing less. Whole wheat isn’t good enough because its usually made with enriched wheat flour. Look at some labels next time your in the bread section at your local grocery store. You will be surprised how many bread have that ingredient listed as one of the first ingredients.
  • Why you want to shoot for whole grains is because they are naturally low in sugar, cholesterol and high in fiber.
  • Make sure you look at the serving sizes because one loaf will say “145 calories per slice” and some other ones will say “200 calories per 2 slices” make sure you do the math. Companies like to make it difficult when it comes to advertising.
  • Watch out for unhealthy fats such as : Trans fats, hydrogenated vegetable oil, vegetable oil shortening, partially hydrogenated oils.
  • Also stay away from high fructose corn syrup, caramel color, and high sugar.
  • When you go to buy bread squeeze it (don’t crush it! ) but if its super soft and too easy to crush.. its not the best choice, pick a denser bread, it will have more nutrients.

How to choose a good bread:

  1. look for 100% whole wheat (should be first ingredient)  AVOID “enriched flour” !!!!
  2. The shorter list of ingredients the better! (that usually goes with ALL food.)
  3. Try to get less than 200mg of sodium
  4. Shoot for 100 calories of less (per slice)
  5. look for high fiber, 3g or more!

Some good bread options:

  • Oroweat 100% Whole Grain
  • Oroweat Whole Grain + Flax
  • Natures Pride 100% Whole Wheat
  • Sara Lee Hearty and Delicious 100% Multi Grain
  • Arnold Sandwich Thins 100% whole wheat
  • Brownberry whole grain 100% Whole Wheat
  • Ezekiel  4:9 organic sprouted 100% whole wheat
  • Rudis organic bakery- whole wheat 100%

Zucchini Bread!!! (dairy-free,egg-free, gluten-free, vegan)

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LOVE Zucchini Bread!!! SO ..here’s a more healthier option when it comes to some yummy bread for maybe a party or even a small snack!

You’ll Need:

3 Zucchinis (shredded)

2 tablespoons of ground flax seed mixed with 5 tablespoons of water in a separate small bowl (this is your “eggs”)

1 1/2 cups of Gluten free flour (or if you don’t need it to be gluten free, another great option is whole wheat flour)

1/2 cup Olive oil.

1/2 teaspoon salt

1/2 cup agave nectar

2 teaspoons of pure vanilla extract

2 teaspoons cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

(Optional ingredients include: Raisins, Walnuts, Chocolate chips…get creative!!)

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How to:

Pre-heat oven to 350

In very small bowl, mix flax sees and water in bowl and set aside so it gets thicker and kind of “goopy”

Next, in large bowl, mix olive oil, vanilla, cinnamon, agave, “egg” mixture, salt and shredded zucchini into bowl. Mix well.

Then add Flour, baking soda and baking powder into same bowl and mix until all ingredients are wet.

Coat baking pan with cooking spray, and pour mixture into blow and bake for about 20-30 min depending on how big the pan is. Bake till a toothpick or knife comes out clean without mixture on it.

** I cut a slice and topped it with a tiny drizzle of natural honey** So good**

YUMMMMMMMM!

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Tosca Reno’s Heart-healthy Irish Stew

I love me some Tosca Reno .. If ya’ll don’t know who she is… look her up, truly and inspiration! She’s all over the place now within the fitness and health world. She has her own Clean-Eating books and everything!

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You’ll Need:

2 lb beef tenderloin, cubed

2 large yellow onions, diced

4 large carrots, peeled and chopped into chunks

2 large parsnips, peeled and chopped into chunks

1 turnip, peeled and chopped into chunks

12 red skin baby potatoes, halved

4 large cloves of garlic, minced

2 cups of green cabbage, coarsely chopped

1 tbsp. olive oil

1 tbsp. coconut oil

4 cups low sodium beef stock

4 tbsp. tomato paste

2 springs of fresh rosemary

2 tbsp. of dried thyme

1 tbsp. unrefined sea salt

1tbsp ground black pepper

1 tbsp. herbs de province

1 tbsp. low sodium soy sauce

2 cups water

1 loaf of whole grain bread (optional)

  1. Heat oils in large pot of Dutch oven over med- high heat
  2. Add onion and beef, and cook around 8 min till beef is brown on each side. Stirring frequently to keep it from sticking.
  3. Add carrots, parsnips, turnip, potatoes and garlic and mix well. let cook 10 min.
  4. Stir in stock, tomato paste, and seasonings except rosemary. lay rosemary springs on top of mixture.
  5. Reduce heat to a slow simmer for about 1 hour.
  6. Add cabbage and let simmer for another hour.
  7. Remove and discard rosemary springs, add more water id stew is too thick.
  8. Serve into bowl and serve with bread.