Sunday, November 7, 2010

Wheat-free, dairy-free

This one goes out to Meg.

Eating Wheat-free, Dairy-free

It seems as though there are more and more people concerned with allergies, intolerances and insensitivities to food these days. It is estimated that 15-20% of North Americans have Irritable Bowel Sydrome. One in 133 people are estimated to have Celiac Disease, meaning they cannot have any form of gluten. And many more feel "better" when they leave wheat, gluten, or dairy products out of their diets. Be cautious about specialty foods for these types of diets, as products can be very expensive.

With a few small changes, you can incorporate more wheat-free, dairy-free meals and snacks into your day, that don't leave your pockets empty. Here's an idea of what to eat in a day without wheat or dairy, and a few recipes (all are no added sugar as well):

Breakfast: Cinnamon Raisin Oatmeal
One serving

1/2 cup large flake oats
1 cup water
1 tsp cinnamon
1 Tbsp ground flax seed
1 Tbsp raisins (can substitute for other dried fruit or leave out)
1/2 apple, chopped

Combine all ingredients into a microwave-safe bowl and microwave on high for 90 seconds. Stir and let sit for one minute before eating. Add brown sugar or maple syrup if desired to sweeten.

Lunch: Spicy Tempeh Chili

To add a grain product and keep this meal "no added sugar", you could add 1 to 2 cups of rice or barley to the chili recipe. Adding a piece of toasted kamut or spelt bread is a great option as well but read the label carefully for specific food items you are trying to avoid.

Dinner: Roasted Root vegetables with Tofu and Quinoa
Four servings

6 cups of root vegetables (carrots, butternut squash, parsnips, sweet potatoes and/or potatoes)
3 Tbsp. olive oil
2 tsp dried thyme
1 tsp dried rosemary
1/2 tsp fresh ground pepper

1 block tofu or tempeh
4 Tbsp apple cider vinegar
1 Tbsp minced ginger
2 Tbsp sesame oil
1 box Quinoa

Peel and chop all vegetables and place in a baking dish. Cook in preheated oven at 425 degrees for 40 to 50 minutes, until desired tenderness is reached.

Meanwhile, marinate chopped tofu or tempeh in apple cider vinegar, ginger and sesame oil for 10 to 20 minutes. Bake in oven at 425 for 20 minutes, flipping once half-way through cooking time.

Cook Quinoa based on package directions. Add crumbled pecans, walnuts, lime juice or spices as desired OR just eat plain with delicious flavours of vegetables.

Serve immediately.

Healthy Snacks

Try to include snacks like:
  • fresh oranges, bananas, apples
  • canned peaches in water or unsweetened applesauce
  • 1/4 cup unsalted, roasted cashews, walnuts or pecans
  • raw carrots and hummus
  • rice crackers and peanut butter (no salt, no sugar)
  • Stu's celery "boats" - celery filled with almond butter
Where to buy - K/W

Specialty breads are often found frozen or are not very fresh. The only bakery in Waterloo that I am aware of that makes and sells their own wheat-free and gluten-free bread is Grain Harvest - Circle of Life Bakery. Other places to get gluten-free bread that are purchased from bakeries outside the city include:

Zhers - all stores
Eating Well Organically - 104 King St South, Waterloo
Fiddlehead's at the Healthy Haven - 25 Bruce St, Kitchener
Healthy Foods & More - 75 Bridgeport Rd. East, Waterloo

A delicious gluten-free bread comes from a fabulous place in London, Ontario called Organic Works Bakery. They delivery this bread fresh (not frozen) once or twice a week around Southern Ontario. Click here to find a store near you.

Much love and good eating,


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