No gluten in your diet? No problem! There are plenty of whole foods to alleviate your cravings and satisfy your hunger!
Who Needs to Say No to Gluten?
Perhaps you have no problem because you have not got Celiac Disease? Or don’t have any severe GI symptoms? Even though you may feel great in your tummy, you may have symptoms elsewhere. This particular sensitivity is an immune response. Therefore, it can show up anywhere in your body. Simply put, when you react to gluten, your body generates inflammation that can affect your brain, joints, muscles, or heart.
You might have gluten sensitivity if you suffer from arthritis, ADD, eczema, or frequent headaches. Further, brain fog is common with gluten sensitivity. Do you have trouble focusing or remembering? (“I feel like I’m thinking under a heavy, wet blanket.”) Do you crave breads, pastas, and other foods made with all-purpose flour? For sure, partially-digested gluten, in the form of gluteomorphins, fits opiate receptors in your brain, and gives you a “high” when you eat it.
People who may benefit from gluten elimination include those with:
- Autoimmunity. Gluten can promote “leaky gut”, which is a precursor to autoimmunity. (See this interview with Alessio Fasano)
- Type 2 diabetes. You need to avoid the high-glycemic load of white flour if you have insulin resistance.
- Overt obesity. The high-glycemic load of flour products contributes to increased body fat
- Inflammatory bowel disease (IBD). Your immune response to gluten may be causing gut inflammation.
- Chronic depression. There is increasing evidence that gluten might enact changes in your brain chemistry that promote depression.
Elimination is No Problem
While there are many gluten-free products on the market, switching from one processed food to another is not necessarily a good idea. Your optimal health depends on vitamins, minerals, and phytochemicals (plant-based) that come from nutrient-dense foods. The more colors you can get into your diet, the more you will calm your inflammation. So, using vegetables, legumes, and seeds to substitute for products made with wheat, rye, or barley is a sure win!
Sweet Potato Toast
Here’s a fuss-free solution if you like a slice a bread for breakfast. Roast a sweet potato before bedtime and refrigerate overnight. Then, in the morning, you can whack off a slice and pop it into the toaster. It will be amazing with a little mashed avocado or nut butter smeared on it when it’s brown and warm.
Boil equal amounts of peeled, cut ripe plantain with peeled, cut yucca root until fork-tender. Drain and chill to set the starches. Then process in a high-powered blender with a little salt and a pat of butter of coconut oil until it forms a dough. Roll out and cook on a medium-hot griddle for flavor and pliability that tops any commercial product! (Note: if your dough is sticky, you can add a little cassava flour, arrowroot powder, tapioca starch, or cornstarch.)
Add an egg or two, enough milk to make a batter, and a teaspoon or two of baking powder to the dough above. Cook on a sprayed, hot waffle iron.
More Whole Food Ideas
Although you can make your own crackers, here’s one case where you can buy it in a box and still get a whole-food product. I prefer Mary’s Gone Crackers.
Yam Pita or Pizza Crust
Microwave or bake a large yam until very soft. While it is still warm, slip the peel off with a paring knife and mash the yam in a bowl. Next, add cassava flour until you get a soft dough that will form a ball – about half the amount of the yam. On parchment paper, press the dough into one large or several smaller circles, about 1/2″ thick. Invert over a 375 degree griddle or onto a non-stick baking pan placed in a 375-degree oven. Cook until brown on one side, flip, and cook for equal time on the other side.
Nut Butter Cookies
Combine one cup nut butter (cashew or almond) with a half cup honey and 1 egg. Add a teaspoon each of vanilla and salt. If you prefer, substitute molasses for half the honey and use pumpkin pie spice in place of the vanilla. If the dough is sticky, add a little almond flour. Drop by spoonfuls onto a baking sheet and flatten slightly. Bake at 350 degrees for about 10 minutes.
First, soak one cup red lentils in double the amount of water until the water is mostly absorbed (2-3 hours). Second, blend lentil mixture with a teaspoon of salt and a tablespoon of coconut oil until smooth like a thin pancake batter. Finally, pour by half cups into a hot, non-stick, or buttered skillet, forming a thin layer. Cook on one side until bubbly, then flip and cook another 2-3 minutes until browned on the second side.