Fiber

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Thursday, January 28th, 2010

Gluten-Free Raw Energy-Fiber Crackers

raw energy crackers

Fiber is necessary for us all and even more so for those on a GF diet. These crackers are full of protein, energy and fiber.

You do need a dehydrator to make these.

INGREDIENTS

7 cups date paste
1 cup flax (grind up ½ cup of this, and the other ½ leave whole)
2 cups filberts, crushed
1 ½ cups cashews, chopped
1 cup walnuts, chopped
OPTIONAL, 1/4 – 1/3 cup pineapple, pureed (optional – this extends dehydrating time)

DIRECTIONS

1. Mix all ingredients together.

2. Place flat on smooth dehydrating sheets.

3. Spread approximately 1/8” thick.

4. Flip over 10 hours later.

5. Continue dehydrating to your desired doneness.


Thursday, October 15th, 2009

Gluten-Free Carrot Quinoa Cake

Decadent Slice of Carrot Cake

You can make an egg-free version of this cake by replacing the eggs with flax gel. The cake’s texture will be denser and heavier but it will taste just as good. Enjoy it plain, with cream cheese frosting, jelly of your choice or top it with a dusting of powdered sugar.

This version has more protein and fiber than many other GF cakes.

Serves 12

INGREDIENTS

2½ cups Gluten-Free Flour Mix
1 cup quinoa flakes
2 teaspoons xanthan gum
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg (freshly grated, if available)
1½ sticks (12 tablespoons) unsalted butter or dairy-free buttery spread, room
temperature
1½ cups light brown sugar, packed
3 large eggs or flax gel
2 teaspoons vanilla extract
¾ cup low-fat buttermilk, vanilla soy milk or milk of choice
2 cups finely grated carrots
¾ cup chopped nuts, optional

DIRECTIONS

1. Preheat oven to 325 degrees.

2. Lightly grease a 10 or 12-cup Bundt cake pan.

3. In a medium bowl, combine flour blend, quinoa flakes, xanthan gum, baking powder, baking soda, salt and spices. Set aside.

4. In a large mixing bowl, beat butter until fluffy. Add brown sugar and beat until mixture is light and fluffy. Add eggs (or flax gel), one at a time, mixing well after adding each. Add vanilla and beat to combine.

5. On low speed, beat dry ingredients into butter mixture, alternating with buttermilk and ending with dry. Fold in carrots (and nuts, if used).

6. Spoon batter into your prepared pan, smoothing it out in the pan.

7. Place in preheated oven and bake 65 to 75 minutes or until golden and a toothpick inserted in the center comes out clean.

8. Cool on a rack for 10 minutes and then invert onto a serving plate and cool completely.

9. Slice and enjoy!

OPTIONAL: You can make muffins and top with cream cheese frosting. Delicious! If making muffins, grease your muffin tins, fill ¾ full and check after 10 minutes in the oven. Frost when cool.


Thursday, September 24th, 2009

Gluten-Free “Full Of Fiber” Zucchini Noodles

zucchini

INGREDIENTS:

2 pints cherry tomatoes
2 teaspoons dried oregano
1 teaspoon dried rosemary
2 tablespoons lemon juice
2/3 cup olive oil
1 teaspoon salt
*2 zucchini, shredded into thin strips

1. Set the zucchini aside.

2. Take all of the remaining ingredients and blend until smooth. Heat this sauce in a pan. (Makes about 3 cups)

3. Place “zucchini noodles” in a serving bowl and pour marinara over and toss gently.

* NOTE: As an option, you may first cook the zucchini in olive oil or coconut oil if you prefer.


Wednesday, August 26th, 2009

Gluten Free Diet and Fiber

I travel, I sit on my bum and write day and night and I do all the things I am supposed to do, I think. Just between you and me there are times that I KNOW I just am not getting enough fiber in the good old GF diet, if you know what I mean!

I have tried the Oats that are from dedicated facilities and I am one of those that do not do well with oats despite all the literature I have read, researched and tried. I get aches and stomach troubles.  

I am thrilled for those that do tolerate the oats. I sure wish I could as I long for those days with my hot oat meal in the morning, with melted butter all over the top, and I mean all over the top. My spoon had to dive through the melted butter to even get to the oats. Yes, I love butter, coconut oil etc.

Anyhow, being on a GF diet has it care and concerns for the actual dieter, and this does need to be looked at. The grains we are allowed to have for the most part are not too terribly loaded with fiber, in fact they can be rather binding. They do not help the intestinal tract to move, which is called peristalsis. This moves the food through the colon into the rectum.

We need to eat plenty of fruits and vegetables yet when one is healing still form a newly diagnosis of gluten intolerance or celiac disease, our small intestinal lining is sensitive and needs to heal. The unfortunate part of this diagnosis is that often there are other effects in or on the body form the years of not being diagnosed correctly. Hence you nay have a terribly sensitive tummy, irritated bowels, aches in the joints, skin troubles etc. Some other foods may cause irritation and even an increase in vegetables and fruits may irritate your body somehow.

Be sure to work with someone who understands your diagnosis that you feel comfortable with and trust and the healing process can take place a bit smoother.

Just do not go out and load up on a bunch of GF baked goods and expect to feel better overnight. The fiber content of most of the GF baked goods on market do not have much fiber and can cause you to be a bit constipated.

Tina Turbin


Friday, August 21st, 2009

Clues to Solving Autoimmunity

Study of a potentially fatal food-triggered disease has uncovered a process that may contribute to many autoimmune disorders

Key Concepts

  • Celiac disease (CD) is an autoimmune disorder triggered by ingestion of gluten, a major protein in wheat, or of related proteins in other grains.
  • Research into the root causes indicates that the disorder develops when a person exposed to gluten also has a genetic susceptibility to CD and an unusually permeable intestinal wall.
  • Surprisingly, essentially the same trio—an environmental trigger, a genetic susceptibility and a “leaky gut”—seems to underlie other autoimmune disorders as well. This finding raises the possibility that new treatments for CD may also ameliorate other conditions.

My vote for the most important scientific revolution of all time would trace back 10,000 years ago to the Middle East, when people first noticed that new plants arise from seeds falling to the ground from other plants—a realization that led to the birth of agriculture. Before that observation, the human race had based its diet on fruits, nuts, tubers and occasional meats. People had to move to where their food happened to be, putting them at the mercy of events and making long-term settlements impossible.

Once humans uncovered the secret of seeds, they quickly learned to domesticate crops, ultimately crossbreeding different grass plants to create such staple grains as wheat, rye and barley, which were nutritious, versatile, storable, and valuable for trade. For the first time, people were able to abandon the nomadic life and build cities. It is no coincidence that the first agricultural areas also became “cradles of civilization.”

This advancement, however, came at a dear price: the emergence of an illness now known as celiac disease (CD), which is triggered by ingesting a protein in wheat called gluten or eating similar proteins in rye and barley. Gluten and its relatives had previously been absent from the human diet. But once grains began fueling the growth of stable communities, the proteins undoubtedly began killing people (often children) whose bodies reacted abnormally to them. Eating such proteins repeatedly would have eventually rendered sensitive individuals unable to properly absorb nutrients from food. Victims would also have come to suffer from recurrent abdominal pain and diarrhea and to display the emaciated bodies and swollen bellies of starving people. Impaired nutrition and a spectrum of other complications would have made their lives relatively short and miserable.

If these deaths were noticed at the time, the cause would have been a mystery. Over the past 20 years, however, scientists have pieced together a detailed understanding of CD. They now know that it is an autoimmune disorder, in which the immune system attacks the body’s own tissues. And they know that the disease arises not only from exposure to gluten and its ilk but from a combination of factors, including predisposing genes and abnormalities in the structure of the small intestine.

What is more, CD provides an illuminating example of the way such a triad—an environmental trigger, susceptibility genes and a gut abnormality—may play a role in many autoimmune disorders. Research into CD has thus suggested new types of treatment not only for the disease itself but also for various other autoimmune conditions, such as type 1 diabetes, multiple sclerosis and rheumatoid arthritis.

Early Insights
After the advent of agriculture, thousands of years passed before instances of seemingly well-fed but undernourished children were documented. CD acquired a name in the first century A.D., when Aretaeus of Cappadocia, a Greek physician, reported the first scientific description, calling it koiliakos, after the Greek word for “abdomen,” koelia. British physician Samuel Gee is credited as the modern father of CD. In a 1887 lecture he described it as “a kind of chronic indigestion which is met with in persons of all ages, yet is especially apt to affect children between one and five years old.” He even correctly surmised that “errors in diet may perhaps be a cause.” As clever as Gee obviously was, the true nature of the disease escaped even him, as was clear from his dietary prescription: he suggested feeding these children thinly sliced bread, toasted on both sides.

Identification of gluten as the trigger occurred after World War II, when Dutch pediatrician Willem-Karel Dicke noticed that a war-related shortage of bread in the Netherlands led to a significant drop in the death rate among children affected by CD—from greater than 35 percent to essentially zero. He also reported that once wheat was again available after the conflict, the mortality rate soared to previous levels. Following up on Dicke’s observation, other scientists looked at the different components of wheat, discovering that the major protein in that grain, gluten, was the culprit. From the August 2009 Scientific American Magazine

By Alessio Fasano

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Tina Turbin

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Tina Turbin became extremely interested and involved in the subjects of gluten free, gluten sensitive and celiac disease a number of years ago as a result of...

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