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Monday, 7 January 2019

Tips For A Gluten-Free Lifestyle !

Cyndi O'Meara writes:
"Many people may realise that they have a sensitivity to gluten, as whenever they eat a food containing it, they experience; aches, pains, headaches, lethargy, irritability, acne, digestive discomforts such as bloating, gas, constipation or diarrhoea and much more. 

So you have to ask the questions: 
“Am I prepared to put up with these health issues or quit gluten all together?”
“Do I want health and vitality, and am I really prepared to do what it takes in order to get it?” 

Changing to a gluten-free lifestyle can seem overwhelming to some people. But if you’re ready to make the commitment to your health and cut gluten out of your life completely to give you clarity of mind, better health and energy so you can do the things you love, become motivated and optimistic about life again, we have come up with ten of our top suggestions.

1. Roast, Grill or Slow Cook Meats To Have On Hand Throughout The Week 
Grilled, slow-cooked or roasted meats are perfect to always have on hand in the fridge, pre-cooked and chopped up so you can quickly whip up a salad for the kids lunch and for work too.

2. Have Plenty Of Fresh Fruits And Vegetables On Hand 
Go to your local markets on the weekend and stock your fridge with fresh seasonal fruit and vegetables. You can pre-cut vegetables and store in containers, wrap them with a moist tea towel to extend the freshness. Or if you have excess produce, quickly blanch them in hot water and freeze for a later use. Excess fruit can be easily chopped and frozen in small zip lock bags to be added to smoothies, later on, cooked and stewed, made into puree’s, jams or added to baked goods or chia puddings.

3. Make Extras 
When you’re making meals like soups, stews, stocks and broths, muffins, slices, bliss balls etc, double it and freeze them so you always have healthy options available that you can just grab out of the freezer and de-frost for a quick, healthy, pre-made meal or snack.

4. Utilise Your Oven And Slow Cooker 
Roasted meats and veggies are one of the simplest meals to do, as you only have to place everything onto a roasting tray and whack it in the oven. A slow cooker can be so handy when you have little to no time to make dinner after work as you can put your meat, veggies and stock into the slow cooker and leave it on while you’re at work and you get to come home to dinner that only needs to be plated up. The leftovers can be eaten for breakfast or taken to work the next day.

5. Use Gluten Free Flour Alternative 
Keep these ingredients readily on hand so you can do an impromptu bake, such as; nut and seed flours (almond, hazelnut, sunflower seed meals etc) and store these in the freezer to extend the shelf life and deter them from going rancid. You can also use coconut, buckwheat, arrowroot, tapioca and banana flours.

6. Shop Smarter 
Learn to navigate the supermarket isles and aim to shop in mainly the perimeter where all the fresh foods are kept. Also, beware of supermarket and marketing ploys by educating yourself.

7. Become A Label Reading Expert 
Avoid refined and processed packaged foods and stick to whole, fresh and seasonal food. If you do purchase something in a packet, avoid anything with an ingredient lists miles long that looks like a chemical laboratory. Dubious ingredients you don’t recognise, more often than not, will contain gluten.

8. Vary Your Diet 
When you first begin you may be scared to branch out and try new things. Don’t be afraid to have fun and get creative in the kitchen. We love the quote ‘Just because the ingredients change, doesn’t mean the menu has to’. There is a wide world web out there and numerous amazing healthy cookbooks for you to take your healthy gluten-free meal, snack and drink inspiration from.

9. Stock Your Kitchen Well 
Make sure you have your pantry stocked with the basics, such as; turmeric, cinnamon, paprika, cumin, pepper, a quality Himalayan salt, other spices and dried herbs, coconut oil, ghee, quality olive and nut oils, nuts, seeds, dried fruits and coconut, rice, quinoa and buckwheat. Make sure you fridge is packed and ready with basics like homemade mayonnaise and pesto which can be added to plain meats, eggs and salads for extra flavour. Keep cold cuts and left overs, pre-roasted veggies and plenty of fresh eggs, fruit, vegetables, yoghurt, fermented vegetables like sauerkraut on hand to make your meal prep easier. Stock your freezer with frozen berries and other pre-chopped fruits for quick additions to smoothies and add chopped veggies to stir-fry’s, curries, soups and stews. Lastly, try growing a garden or a small patch where you can plant your own leafy greens and herbs. By having a one ingredient pantry fully stocked with real foods means you can use fewer total ingredients and reduce your work in the kitchen. That’s something we can all benefit from! 

10. Become Informed 
If you’re a parent, you have a very challenging, yet important job to educate your children (and perhaps those few around you who will listen) about wholesome real foods and why it is important for them not to consume food which has been manipulated, refined and overly processed. Become informed and educated about food and don’t be cajoled by advertising and marketing, it is merely there to sell a product is not necessarily the truth." 
Words above from original article here 

You may also like to read an earlier post called, 'Finding Your Way Through The Gluten-Free Maze,' you can find it here 

For those readers who live in the UK, you may like to find out more about Coeliac disease, which is a lifelong autoimmune disease caused by a reaction to gluten, more details at Coeliac UK

Rosemary and Thyme Loaf - Gluten Free
wouldn't mind a slice with some butter now
more details here

A variety of articles and recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Tom said...

...years ago who had heard of gluten?

Ygraine said...

Great tips for a healthy New Year...and a delicious sounding recipe!
Thank you so much😊😊

Cynthia said...

Even if you're not bothered by gluten, all your other "tips" make sense. At our house, we try to avoid salt as much as possible. Spices are a great help.

Author R. Mac Wheeler said...

We're trying to add a lot more vegetables and fruit in our diet. But I married a meat and potatoes woman...and it has been so hard, after 30 years of the same meals :)

Valerie-Jael said...

Thanks for the information and recipe, Valerie

Miss Val's Creations said...

I was gluten free for about 2 years. It irritates my stomache. Over time I was able to slowly work it back into my diet. Moderation is key for me. Being gluten free made a big change since it cut back on processed foods dramatically. Now I always read ingredient labels and only buy natural. Much healthier!

Jo said...

That looks delicious.

Christine said...

Thanks for these tips. I have a gluten intolerance.

Chris Lally said...

Great info, Jan. Thanks for sharing the recipe, too!

Linda Kay said...

Not sure I'm up to going with gluten altogether, but we do try to use more vegetables and avoid many of the glutenous foods. Looks wonderful!

Elephant's Child said...

I do worry that the self diagnosed gluten sensitive people make life harder for the coeliacs. Restaurants here report that it is not uncommon for people to demand gluten free meals, and then order (and eat) a gluten laden dessert. One chef said that this meant that staff were less rigourous about ensuring that meals labelled 'gluten free' were.

mxtodis123 said...

Lots of good information. With my tummy issues I know I should probably try giving up gluton, but I don't feel ready yet.

John M said...

Very useful information; my wife suffers from celiac so she must eat a gluten free diet.

Mary Kirkland said...

I don't eat gluten free but I'm sure this post will help those that do.

Lowcarb team member said...

Linda Kay said...
Not sure I'm up to going with gluten altogether, but we do try to use more vegetables and avoid many of the glutenous foods. Looks wonderful

Hello Linda, lovely to read your comment here but I cannot comment on your blog as it's Google+

Wishing you a Happy New Year

All the best Jan

Benita said...

Thank you for the information and the recipe! I keep telling my husband we are going gluten free, but I just can't seem to find the extra push I need! Happy New Year! Love and hugs!

Sandra Cox said...

Helpful post as always, Jan.
The pic of that bread has my mouth watering.

Snowbird said...

I know so many people who become allergic to gluten lately. This is very good advice! Loving that

sandy said...

I LOVE loaf cakes and breads - this sounds terrific.

bill burke said...

Lots of good info for those who follow a gluten free lifestyle.

Christine said...

Working on #1, #6 and #10.

I haven't practiced cooking my meats ahead of time. What a great plan.

Susan Flett Swiderski said...

It's astounding to me how many people have given up gluten. A friend nearly died because of celiac disease, so she, of course, HAD to give it up, and one of my daughters-in-law dropped gluten from the family's diet, and it helped with her non-gluten related disease, as well as our grandson's peculiar eating issues related to autism. But it seems that most people have given up gluten because it's "trendy." If I had to, I'd give it up, but for now, I'm still enjoying it. Still, all of your tips are spot on for a healthier lifestyle all the way around. HAPPY NEW YEAR!

William Kendall said...

Good suggestions!

happyone said...

Lots of good information for people who have to follow that kind of diet.
I'm lucky in that I can eat anything and not have it bother me. I just have to watch how much I eat of it. : )

DMS said...

Although I do eat gluten- there are so many great healthy tips and ways we can make our meals easier. I love the ideas for things to keep in the kitchen. :) Also- the bread sounds tasty. :)

Happy New Year!

Lorrie said...

I sometimes wonder if in 10 years there will be the same level of gluten-free eating, other than those diagnosed with celiac disease. My sister is one of those, and her daughter and granddaughter. Eating more fresh things and fewer baked sweets and breads is a good thing for all of us. I've also heard that those who claim gluten intolerance might have the digestive difficulties due to the way flour is processed, and/or the fast rise of commercial yeast breads, which doesn't allow for proper fermentation. It's all very complicated.

Laurel Wood said...

Thanks for the great info. I have a 5 yr old niece who eats gluten free.
I wish you a nice week.

Linda said...

These are good tips!

Lady Fi said...


DIMI said...

Hello Jan!
Very useful informations and great recipe too!
Thank you for sharing! Have a happy Tuesday!

Existe Sempre Um Lugar said...

Boa tarde, excelente sugestão para uma vida mais saudável.


RO said...

I don't eat gluten free, but these are great tips that I could use with a lot of food in the house. Thanks so much and Happy New Year! RO

Lowcarb team member said...

Existe Sempre Um Lugar said...
Boa tarde, excelente sugestão para uma vida mais saudável.


Google translate:
Good afternoon, excellent suggestion for a healthier life.

AG said...

I'd not thought about putting flour alternatives in the freezer for a longer life.

Magic Love Crow said...

Excellent post! Thank you Jan!

Conniecrafter said...

I am thankful that gluten doesn't seem to bother me at all but I have drastically cut back the amount I have, usually have more the weeks we eat at a restaurant but I do think it is better to remove as much as possible

carol l mckenna said...

Great article and wonderful recipe too!

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)