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Eating without gluten and lactose
Eating without gluten or lactose
I have recently been diagnosed with gluten intolerance, which is a bummer because I also am lactose intolerant. So, having to cook without gluten or lactose, provides quite a challenge.
Gluten is a protein found in many grains, cereals, breads, and flours. This protein cannot be processed correctly by people like me, who are allergic to or have a sensitivity to gluten, and people who have celicac disease.
Gluten intolerance is a term that is used to describe three conditions: wheat allergy, non-celiac gluten sensitivity, and celiac disease. Gluten is the protein in grains from wheat, barley and rye. Other cereal grains that contain gluten are durum, spelt, and einkorn, as well as farro, graham, kamut, and semolina.Gluten is found in many products, so it's necessary for someone who is gluten intolerant to read labels carefully and know what products might contain gluten.
Quinoa is a gluten free grain grown primarily in South America. Quinoa is also high in fiber.
There are several other grains and starches that are gluten free:
- Amaranth * Arrowroot
- Buckwheat * Corn
- Chickpeas (Garbanzos) * Flax
- Flours from nuts/beans/seeds
- Potato starch or flour * MIllet
- Rice (and rice bran/flour) * Sago
- Soy (but not most soy sauce)
- Tapioca * Teff
A lactose intolerance is a sensitivity to milk proteins or milk fats. This means you are not able to fully digest proteins, fats or sugars of dairy products.
A deficiency in lactase, which is the enzyme produced by the lining of the small intestine, is usually responsible for lactose intolerance. People who have lactose intolerance have one or more of the associated signs and symptoms which include: stomach cramping and pain, bloating, gas, nausea and or vomiting, diarrhea and/ or constipation.
Foods that have dairy in them include milk, cheese, butter, margarine, yogurt, ice cream. Milk and whey products are included in many other foods, so people who are lactose intolerant need to read labels carefully. Foods such as chocolate, baked goods, crackers, and lunch meats.
There are many more milk substitutes these days than in previous years. RIce, almond, soy and coconut milks are good milk substitutes. Soy, goat and sheep milk also provide a variety of cheeses and yogurts that are easier to digest than cows milk. You can purchase rice, coconut and almond ice creams, depending on which flavors you prefer.
It's time to look for a better way to eat.
by a. gagliardi
You are the avocado of my dreams,
Your soft pear of green;
Your leathery gown
conceals your delicate interior.
I don’t let your heart of stone
I know you are exquisite to the
Fruit is nature's sugar
Gluten & Lactose Free
One of my new favorite foods is avocado. I always loved avocados chopped in salads or as guacamole, but didn't know you could use it for anything else. Here are a few new (to me and possibly to you) ideas:
1. Mash avocado with the egg yokes instead of mayo to make deviled eggs. Yum. I dice chives very fine into the avocado and egg mixture and salt/pepper to taste.
2. Add avocado to tacos instead of creamed cheese - or any cheese for that matter.
3. Mashed avocado makes a great pesto for linguini pasta. (Pesto: one whole, ripe, avocado, peeled & mashed, 2 TBLS lime juice, 1 tsp black pepper, 1 cup chopped, fresh cilantro, 3 cloves fresh garlic & sea salt to taste)
4. Add mashed avocados to brownies to add flavor and nutrition. Cut oil amount in half or eliminate oil all together.
5. Spread your (gluten free) bread or crackers with mashed avocado or hummus instead of mayonnaise or butter.
by a. gagliardi
within the tissue
of my desire
scenting the air
with your sweet perfume
your soft fuzzy skin
releases the flesh
of sweetest peach
and the nut
A new way to make deviled eggs
What is Your Favorite Fruit?
Vegetables are the mainstay of a healthy diet
One of the reasons to love vegetables is that they do not have lactose or gluten. Vegetables are colorful, flavorful, provide a large variety of nutrients and add fiber to your diet. They go equally well with meats and grains. And vegetables can be disguised as meat or grains (such as vegie burgers or substituting zucchini slices for lasagne noodles)
For people with stomach issues, too many raw vegetables can cause you pain because they provide too much roughage. You can par-boil vegetables or steam them to partially break down the fibers, to prevent stomach pain. Another important point is to drink lots of water to help move the roughage through your system.
An Apple A Day
An apple a day
keeps the doctor away
or so they say
believe? I may.
An apple or two
gives me and you
a chance to woo
within the loo.
An apple or three
is right for me;
I share with thee
for all to see.
An apple or four
is so much more,
no need to store -
eat down to the core.
An apple or five
so much is alive,
we fly and dive
like a big beehive.
An apple or six
mingle and mix
patting and pricks
gives us full tummy of pie.
You can enjoy good foods that don't make you sick
So, it's been a bit over a year since my doctor labeled me with gluten intolerance and I am feeling better - less joint pain, few leg cramps and fewer stomach issues. It has been a challenge to change how I shop and how I cook, but the change has made the whole family more conscious of what we eat and how we cook. It has been a change for the better. I have better health and a happier tummy because of it.
I went to a restaurant recently and asked if a certain dish was gluten free. The waitress said she didn't believe in all the gluten sensitivity stuff - that it was just a fad folks were trying. I wish that were true. I wish gluten and lactose didn't make me feel terrible. But, eliminating these foods from my diet has made all the difference. It was worth the trouble.
Here's me - still learning.