Archive for the ‘G-F Diet Tips’ Category
Posted by nepeht on January 15, 2009
Quickie Ham and Cabbage Dinner: A Gluten-Free Energy Booster
(This 20-minute recipe serves two hungry adults and can be easily expanded to serve more.)
- 2 Tablespoons of Cooking Oil *
- 1 Pound of Fress Cabbage, sliced no more than 1/2 inch thick
- 1 Pound slice of Spiral Cut (Center) Ham Steak (or 1×1 chunks will do) *
- 1/2 Yellow Onion sliced about 1/4 inch
- 2 Tablespoons of Butter or Margarine *
- 3 Tablespoons of White Vinegar *
- 3 Tablespoons of Brown Sugar
- Need Salt, Pepper and Garlic shakers for seasoning
- Heat a 10-to-12-inch iron skillet on medium.
- Add the oil.
- As the oil heats up, add the Ham slice and cook for about 5 minutes.
- Turn the Ham over and lower the heat to about a 1/4, or 2 on a scale of 10.
- Add the sliced Onion.
- Add the Cabbage.
- Season with Salt, Pepper and Garlic Salt.
- Mix together the Vinegar, Sugar and Margarine/Butter and pour it over the cabbage surrounding the ham.
- Cover and let simmer for about 5 minutes.
- Add the carrots directly into the sauce so they will cook.
- Turn over the Ham making sure that all of the cabbage has been coated with the sauce in the pan. In other words, at this point, the Ham Steak can be placed on top of the cabbage.
- Cover and cook for another 5 minutes.
- Serve on place with either ham diced and mixed in with the cabbage mixture or with the ham steak on a plate topped with the cabbage mixture.
* Be sure to use Gluten-Free versions of these ingredients.
Posted by nepeht on January 3, 2009
Way #36: Deal with those Comfort Food Issues in Order to Get Closer to Gluten-Free Simplicity.
What? OK… now that’s a bit personal.. don’t ya think?
May be, … then again… Maybe Not.
Really folks. Seriously now. According to Wikipedia, Comfort foods are:
“Comfort food is typically inexpensive, uncomplicated, and easy to prepare. Many people turn to comfort food for familiarity, emotional security, or as a special reward. The reasons a dish becomes a comfort food are diverse but often include pleasant associations of childhood. Small children often seem to latch on to a specific food or drink (in a way similar to a security blanket) and will repeatedly request it in high stress situations. Adults eat comfort food for a sense of continuity” http://en.wikipedia.org/wiki/Comfort_food .
So what is your culinary security blanket? Don’t you have one? I got way too many.
I got “Honeycomb“, a breakfast cereal that came along just in time for me to notice as a child.
BUT… Its possibly (at least there is a discussion to this leaning) got gluten in it — I think. Somewhere in this list:
“CORN FLOUR AND BRAN BLEND (CORN FLOUR, WHOLE GRAIN CORN FLOUR, CORN BRAN), SUGAR, WHOLE GRAIN OAT FLOUR, HONEY, SALT, YELLOW 5, BHT ADDED TO PACKAGING MATERIAL TO PRESERVE PRODUCT FRESHNESS. VITAMINS & MINERALS: NIACINAMIDE (B VITAMIN), REDUCED IRON, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID (B VITAMIN), VITAMIN B12, VITAMIN D” (http://en.wikipedia.org/wiki/Honeycomb_(cereal)#Ingredients).
Or perhaps there is a cross-contamination factor involved.
And of course, there are pancakes and practically any sort of fresh bread(a no brainer).
Boy have I been depressed over the last decade sometimes feeling as though there were few options. How could I deal with my need for comfort food when I was grieving or feeling bad?
I would sometimes just hate the world for days at a time. This was perhaps a form of necessary “processing”, but I am not sure how productive it is for just anyone.
Eventually, I got to a point where I finally had a truly clear thought… deep down in this painful area where rationale seldom waxes.
My thought was like this… OK…
- If all my old comforts have Gluten in them, and
- I cannot eat Gluten because it makes me feel UN-comfortable, and
- There are reasonable alternatively attractive substances out there,
- I just need to find NEW COMFORT FOODS that contain NO GLUTEN.
So I have started trying to do that.
It is a challenge, but it is a much healthier quest (if not just a natural progression from) than/that point where I was just enveloped in grief, anger, and yes… some self pity.
What are your new Gluten-Free Comfort Foods?
I will let you know as I identify mine. Surely as I move along this path, I am getting closer to Gluten-Free Simplicity.
Way #89: Learn Some Kitchen Basics so You Can Experiment and Enhance your Sense of Gluten-Free Simplicity
Posted by nepeht on December 17, 2008
Way #89: Learn Some Kitchen Basics so You Can Experiment and Enhance your Sense of Gluten-Free Simplicity:
It is one thing to be about to try new foods here and there that are made by another person for us. But unless one is extremely resourceful, that can be a difficult thing to expect on a regular basis. Thus, I suggest that you learn how to do some Kitchen crafting on your own.
No offense of course, if you are already a kitchen person. But if not — and IF you need to be Gluten-Free — it is highly suggested that you try your best to take it up as soon as possible. Look at it as a hobby if you must. There are some web sources which freely offer up tips for such a venture.
Some experts advocate separate toolsof certain types for a truly Gluten-Free Kitchen and this is for good reason. As one moves along in this venture, one learns more and more. There are many great tipson the Internet about prepping certain items or which items on the market react in different ways when cooking.
Then there is the whole mental thing. Open your mind if you can! Try some new and creative ideas and combinations. If you are embarrassed, just make a little at first and don’t tell anyone about it until you find the right combination. Try these ideas:
- Make some super easy basic Gluten-Free spaghetti sauce, Sirloin Beef tips with sauce, Chili, or Eggs and put one of these over a baked potato.
- Develop new and diverse versions of basic rice. Do this by trying out adding small amounts or onion, tomato, mushrooms, peppers, G-F Chicken Broth, Broccoli, Almonds or a thousand other things.
- Integrate Yellow or White Corn into dishes such as soups, chili or sautes.
- Experiment with making basic sauces with Corn Starch. There is a trick to this, but it is great and handy once you get the hang of it.
- Include Edible Garnishes in meals with simple slices or wedges of Orange, Lemon, Lime, Apple or Pineapple.
- If you are craving fried meats, explore lightly breading pork chops, chicken, fish, seafood, vegitables or steak with either Gluten-Free Corn Meal or Maseca.
The key will be to follow some basic rules at first:
- Only make a little (one or two servings) at a time.
- Only change one or two variables at a time so as to NOT get confused about what causes what results.
- Document what you do.
- Ask for advice on basic preparation of things such as corn starch, rice, sauces etc..
- Practice with constant forgiveness. There really is no harm done if it tastes awful. You can always learn and move on. Who knows, perhaps the next project will be incredible.
- Keep kitchen safety in mind (i.e., Gluten-Contamination, Heat/Hot Burns, Food Freshness/Storage, Knife Safety).
These are just a few very basic ideas that probably require as much creative energy as they do basic cooking skills.
Let me know how it works out.
Posted in 100 Ways to G-F Simplicity, G-F Cooking, G-F Diet Tips | Tagged: Corn Starch, Edible Garnish, Gluten-Contamination, Gluten-Free Cooking Basics, Gluten-Free Kitchen Basics, Potatos | Leave a Comment »
Posted by nepeht on December 17, 2008
Way #28. Try New Foods and Explore New Cuisines to Enhance Gluten-Free Simplicity.
If you think you might get bored with your eating on a Gluten-Free Diet, think again.
There is a lot out there.
It is quite possible…. and even probable that there are foods out there — I mean entire sets of cuisine out there — that you have never even heard of, much less sampled or tried to prepare.
I really do not mean to offend anyone here or to suggest that people are simple. I just know that in my experience as a person who has studied and experienced numerous cultures, that there is a lot out there to learn — even for those of us who think we have been around.
Who knows, you might find a new favorite food in there somewhere.
Posted by nepeht on December 15, 2008
I was checking out this blog titled, “Deb Brammer: You and me — working together” and its posting, “Gluten-Free Company“. It started out with,
“You’ve just invited company and now you find out they have to have a gluten-free diet. Now you are having second thoughts. What will you fix? Maybe you wish you hadn’t even invited them.”
I was a little bemused … if that’s the correct word for…. what???. Then I read on:
“But consider this. People who need a gluten-free diet (celiacs) are often very nice people who don’t get invited out much. They will especially appreciate the extra effort you take to prepare the meal. They didn’t ask to have this problem and they don’t have any choice about it. They can live absolutely normal lives when they figure out how to handle their diet. Their biggest problem is eating out or eating with people who aren’t used to cooking gluten-free.”
I could not totally agree with the statement, “they can live absolutely normal lives”, but the “when they figure out how to handle their diet” part rang genuine in a big way.
I went… Oh… OK, much much much much much better!!!
This was a great idea. This article then pointed readers to another Internet post on Easy pointers for how to feed a Gluten-Free person. Which led me to a link about just “How To” do this in a simple way.
Then it hit me — what better way to also learn about how to deal with a Gluten-Free diet for people who ARE Gluten-Free (or need to be) and are either new to it or are still learning the basics.
So I just had to kind of echo both Ms. Brammer’s message and the “About.com” article on the “How to” of it. There are some simple and basic truths about living a Gluten-Free life. Sure, much of this path is very complex and can grow to be as rich as it is complicated, but at the beginning, the fundamental building blocks are both simple and essential.
As a person who has spent much time and effort as a professional teacher, one of the things toward which I gravitate is teaching about Gluten-Free living. I also see evidence of others struggling with this. And even in the professional realm, the idea of teaching Gluten-Free tasks is picking up steam. It appears they are teaching a class in it at the Culinary Institute of America. This is great news as it means a whole new generation of chefs will be operating with G-F needs in mind on some scale. Many are excited about this.
So the idea of “Feeding Two Birds with ONE Seed” is that while a blogger is writing about how a host should go about treating Gluten-Free guests to appropriate hospitality; this blogger is also contributing valuable knowledge and tips to those of us who are still learning about how to go about this Gluten-Free life.
I am glad she did that.
Posted by nepeht on December 15, 2008
Posted by nepeht on December 15, 2008
How Many Grams of Proteins, Fats and Carbohydrates Do I Need Each Day? This is a really good question. If one has been following the recent postings about increasing energy levels for persons with Celiac Disease and/or Gluten-Sensitivity, this should make sense.
As a pre-note, let me say once we get the basics down, the question for us is really going to come down to two things:
- how to replace Carbs, Proteins, and Fats that typically contain Gluten, with those that do not; and
- what complicates this further is the recalibration or balancing of grams of Carbs-to-Proteins-to-Fats per day given the current need for a drastic change in diet substances.
Anyway, as a man of about 225 pounds, based on the information I have, I figure I need about 640 grams of a combination of Proteins, Fats and Carbs each day. One recomendation of a breakdown for this combination would be:
- 13% Proteins
- 30% Fats
- 57% Carbs
This extends in Grams of intake per day of each to:
- 13% Proteins 83 Grams of Protein per day
- 30% Fats 192 Grams of Fats per day
- 57% Carbs 365 Grams of Carbs per day
This further converts to ounces (for us Americans) and extends to about:
- 13% Proteins 83 Grams or 2.9 Ounces per day
- 30% Fats 192 Grams or 6.8 Ounces per day
- 57% Carbs 365 Grams or 12.9 Ounces per day
OK, so where does this leave us?
Well, now we need to search though various types of Gluten-Free foods that fit into each of these categories and draw up a list of food items (i.e., Brocoli, peanuts, milk etc…) and their nutritional value (i.e., number of grams of protein per serving).
Taking all of this into consideration, I should be able to begin piece together some flexible Gluten-Free diet combinations that are eqivilent to a “Normal Healthy” human diet.
Once that is done, I can begin to tweak the new diet combinations around in order to increase my energy levels (i.e., possibly more proteins).
Posted by nepeht on December 13, 2008
So what can a person with Celiac Disease and a need for a Gluten-Free Diet eat that will make her/him feel healthy also well as give her/him lots of good energy?
The energy from food that we need to function is referred to as calories. And calories come from proteins, carbohydrates and from fats. According to Medline:
“Technically, 1 calorieis the amount of energy required to raise the temperature of 1 gram of water 1 degree Centigrade. The calorie measure used commonly to discuss the energy content of food is actually a kilocalorie or 1000 real calories. This is the amount of energy required to raise 1 kilogram of water (about 2.2 pounds) 1 degree Centigrade.
Different foods contain different amounts of energy — which is why a small piece of chocolate can have many more calories than a similarly sized piece of lettuce.
However, since calories are a measure of energy, there cannot be, as some diet books claim, different types of calories. A fat calorie has the same amount of energy as a protein or carbohydrate calorie.” From Medline.
On the other hand, calories from different sources seem to effect and cost the body differently. There are various arguments over which sources of calories are best for people and which sources of calories contribute most to weight gain and health problems. “When it comes to weight gain or loss, a calorie is a calorie regardless of its source, says Edith Howard Hogan, a registered dietitian in Washington, D.C.” (from USA Today).
- “Carbohydrates contain about 4 calories per gram
- Proteins contain about 4 calories per gram
- Fats contain about 9 calories per gram (2.25 times more energy than carbohydrates or proteins) and
One pound of body fat contains about 3,500 calories.” from http://www.webdesignpros.net/wellness/calories.html.
Moving on, we notice that the source of the calorie (ie., from fat, protein or carbohydrates) is of importance.
“A calorie is the energy value of food. Foods that have more calories provide more energy, foods with fewer calories provide less energy.”
“CHO, fat and protein are called the “energy nutrients” because they are the only nutrients that provide energy directly to the human body. Your body obtains energy by the breakdown and utilization of these three nutrients. Each of the foods that we eat, have some combination of the energy nutrients.”
“Some foods, like an apple, contain mostly CHO. Other foods, like a hamburger patty, contain mostly fat. Milk contains some of each of the three energy nutrients.”
“The energy value of each food depends on how much CHO, fat and protein it contains. This information can be easily obtained using the information provided on most food labels.”
“If you choose more of your foods from CHO sources (as suggested by the Food Pyramid), you can actually eat more food without risking eating too many calories. On the other hand, you do not have to eat much fat to equal quite a few calories because fat calories accumulate more than twice as fast.” from Whole Health.
From the Medline and NIH come some basic Diet recommendations FOR NORMAL’s (NOT written for persons with Celiac Disease or Gluten-Sensitivity):
- ” Do not eat meat more than once a day. Fish and poultry are recommended instead of red or processed meats.
- Avoid frying food because food absorbs the fats from cooking oils and this increases dietary fat intake. Bake or broil food instead. If you do fry, use polyunsaturated oils, such as corn oil.
- Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole grain foods. Fiber often makes you feel full without having to eat excess calories.
- Do not eat more than 4 eggs per week. Although they are a good source of protein and low in saturated fat, eggs are very high in cholesterol, and should be eaten in moderation for that reason.
- Choose fresh fruit for desserts rather than cookies, cake, or pudding.
Cut down on salt, whether it be table salt, or flavor intensifiers that contain salt such as mono sodium glutamate (MSG).
- Too much of anything has its drawbacks, whether it be calories, or a particular type of food. A well-balanced diet with creativity and variety are best suited to your needs” from MedlinePlus.
This is of particular interest because if one studies these basics and fits them into the need for being Gluten-Free as well as the need for more calories/energy from protein rather than from fats, one might get closer to a personally valuable understanding of their own diet.
Simply glancing over the list above, one can see that:
- with number 3, one needs to become aware of foods that are high in fiber yet absent of Gluten.
- regarding number 5, it seems that one needs to avoid Gluten-containing desserts and go for the fruits which are all Gluten-Free.
- Also regarding number 5 it is recommended that one skip MSG-containing flavourings as well as salt as much as possible.
This brings us to a need to better understand Nutrients. According to the Brian Mac Sports Coach Site, the Nutrients are:
- “Proteins – essential to growth and repair of muscle and other body tissues
- Fats – one source of energy and important in relation to fat soluble vitamins
- Carbohydrates – our main source of energy
- Minerals – those inorganic elements occurring in the body and which are critical to its normal functions
- Vitamins – water and fat soluble vitamins play important roles in many chemical processes in the body
- Water – essential to normal body function – as a vehicle for carrying other nutrients and because 60% of the human body is water
- Roughage – the fibrous indigestible portion of our diet essential to health of the digestive system”
Mac writes that, “Energy is Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:
- 57% Carbohydrates (sugar, sweets, bread, cakes)
- 30% Fats (dairy products, oil)
- 13% Protein (eggs, milk, meat, poultry, fish)”
Just from this, a person with Gluten-Sensitivity has to ask, so where am I going to get my Carbs? And if you are like me, you increased both your Fat and Protein intake. it does not take a Dietitian to know that Neither of these options is going to be good in the long run.
It seems a valuable idea here would be that of finding more Gluten-Free sources of Carbohydrates. But at the same time being careful NOT to over do anything. BUT NOT SO FAST!!! Then we run into this:
“The facts tell us that higher-carb diets are harder to stick with
than with lower-carb diets, that low-carb diets do better to
improve blood tests reading including increased “good”
cholesterol levels, while low-fat diet decrease “good”
cholesterol; that lower-carb, higher-fat diets increase energy
expenditure through the day by enhancing body heat production
so you can consume extra 300 Cal. and still be losing weight,
“On the other hand, medical statistics shows that higher-carb
diets are OK if you are a very physically active person, don’t have
emotional eating problems, or your metabolic makeup allows
you to easily burn calories, at rest or/and through exercising.”
Please read more about it following these URLs:
Calorie Intake On Atkins and Low Carb Diets
Why you should never drop below 1,200 calories
The Glycemic Impact Diet
secrets-of-gi-diet.html” from Diet Expert Tanya Zilberter, Ph.D..
So clearly there is much more to learn about this, but hopefully you are getting something out of this as am I.