Day 2- What's the Deal with Gluten?

My gluten-free shopping spree! Looking forward to trying new things like millet and dried pomegranate.

And what is gluten, anyways?

Gluten is found in grains, pastas, and in most bread. It gives baked goods a fluffy bounce. It contains protein, as well as starch or carbohydrates. Of course, this explains why we love it so much. You can even find gluten in just about every processed food.

Many people don’t tolerate gluten well, but have no idea. According to Kathy Freston in the 21 Day Quantum Wellness Cleanse,

“At the least harmful end of the spectrum, gluten in the diet is suspected to cause headaches, asthma, skin rashes and hives, weight gain and/or loss, bloating, fatigue, and behavioral problems such as depression. At the most harmful end of the spectrum is celiac disease,” which affects the small intestine and causes chronic inflammation in the body. About one in 133 people have celiac disease and many don’t even know it.

Gluten can be taxing on the digestive system, so your belly will appreciate the break. The biggest reason we are cutting gluten out completely for this cleanse is to see if gluten is fine for us or not. See how you feel without it and after the cleanse, see how your body responds when you add it back slowly.

Last time I did this cleanse, I was alarmed to realize that formerly ongoing headaches disappeared, my energy increased, and I lost weight easily. When I reintroduced the bread products, even in small doses, the headaches and fatigue came back immediately.

Some studies have shown that gluten can contribute to autism in children. Groups of parents have removed gluten and dairy from their children’s diets for at least three months. The results are very interesting: 

“Children who made the dietary switch began making eye contact with their parents for the first time and attending regular classes at school.”

If you are feeling intimidated since gluten seems to be in everything, pay closer attention to breads and pastries, rather than worrying about the small amounts in things like dressing and sauces.  You will still notice a difference.

See below for charts listing foods with gluten and without. I know that going gluten-free can be quite confusing at first. The charts below were very helpful for me when I was starting out and I've even shared my favorite products that I've discovered over the years, saving you some trial and error. Don't miss my recommendations- they are my very favorites and I feel they are fantastic substitutes that don't make me feel deprived or "dieting" at all.

Now enjoy a guilt-free, gluten-free, stress-free dinner!

1 Tablespoon toasted (dark) sesame oil
1 Tablespoon canola oil
1/2 teaspoon chipotle chili powder (optional)
½ to 1 pound green beans, trimmed
2 cloves garlic, minced
1 Tablespoon minced fresh ginger, or ¼ tsp dried ground ginger
1/3 cup reduced-sodium soy sauce, or tamari sauce
1 Tablespoon red chili paste (a little less if you don’t like spicy)
1 cup brown rice
¼ cup chopped peanuts
¼ cup chopped fresh basil
1 Tablespoon sesame seeds (optional)

1.   Cook rice according to package.  Before boiling, add a drop of sesame oil, some sesame seeds, and a couple drops of soy sauce (separate from ingredient measurements.)
2.   Heat the oils on medium-high heat in a wok or large skillet.  If using, add the chipotle chili powder and cook, stirring, for 15 seconds.
3.   Add the beans and cook, stirring constantly, until just beginning to soften, about 3 minutes.
4.   Add the garlic and fresh ginger (if using), and cook, tossing and stirring constantly, until beans are just tender, about 3 minutes. 
5.   Add the soy sauce, chili paste, and ground ginger (if using), and let come to a boil.  Cook for 30 seconds, tossing and stirring constantly.  Remove from heat, mix in half of the basil, and get ready to serve quickly.
6.   When rice is ready, mix in half of the fresh basil.
7.   Spoon the rice on the bottom, beans on top, then garnish with chopped peanuts.

*Adapted from The Gluten-Free Vegetarian Kitchen. Changed a bit by me.
Please note: Technically, soy sauce contains some gluten. The ideal is to have the Tamari sauce, but if soy sauce is all you have, don't worry about it. Progress, not perfection.

Foods with Gluten
Bagels                         Muffins
Beer                           Noodles
Bread & rolls               Pancakes
Cake                          Pasta
Cookies                      Pizza
Couscous                    Sauces (usually thickened with flour)
Crackers                     Baking powder
Deli meats                  Margarine and butter spreads
Flour (wheat, spelt, semolina, and rye)    Flavored tortilla and potato chips
French fries, frozen     Soy sauce
Seasoning mixtures     Cereals

There are now many Gluten-free products available to replace these.  With just about anything packaged, make sure it says “gluten-free.”

Gluten-Free Foods !
Corn and cornmeal                Rice noodles
Dairy products and eggs        Soy & Tofu
Fruits and vegetables             Quinoa
Herbs                                    Millet
Beans and lentils                    Nuts and seeds (plain)
Buckwheat                            Rice – brown and wild is best
Jams, jellies, preserves           Sugar, honey, maple syrup
Vinegars                                Yeast, fresh and dried
Tamari (replaces soy sauce)   Popcorn (yay!)

Alternatives to foods with gluten
Arrowroot (for thickening in place of flour)
Cornstarch
Cornmeal, polenta (great to replace pasta!)
Tapioca flour
Rice flour
Quinoa flour
Chickpea flour
Potato flour  

My favorite gluten-free products (I've tried many and highly recommend these):
Namaste Foods Pizza Crust Mix (We LOVE this!)
Truroots Organic Ancient Grain Pasta
Truroots Sprouted Quinoa Trio
Go Raw Sprouted Watermelon Seeds (crazy delicious snack!)
Lotus Foods Organic Jade Pearl Rice (I order from Tropical Traditions)
Lotus Foods Organic Volcano Rice (same as above)
Lotus Foods Organic Mekong Flower Rice (Jasmine rice- same as above)
Bob's Red Mill Products- many are gluten-free
Garden of Eatin' White Corn Tortilla Chips