Mereja

Author: Christie Nash

  • Going gluten-free

    gluten free

    Fourteen years ago, I was diagnosed with Irritable Bowel Syndrome (IBS).  Doctors told me that there was nothing they could do to help ease my discomfort and pain, except that I should watch my diet, reduce stress, and get lots of exercise.

    I attempted numerous alternative therapies and cut out meats, fermented foods, hot and spicy foods, and dairy products.  However, it took three years ago before someone recommended that I eliminate wheat from my diet.  Until this time, it had never occurred to me that wheat, or gluten, could be the source of my ailments.

    I have been wheat-free for over ten years now and gluten-free for about seven.  My “IBS” is all but gone, and I lead a very healthy and normal life.  My story isn’t uncommon; in fact, it has become increasingly common for people who suffer from a broad range of symptoms from lethargy to liver disease.

    The over-consumption of wheat and gluten in our modern-day North American diet is seen to be a thread in many illnesses.  Fortunately for us, as Celiac disease and gluten intolerance become more common, so does the availability of gluten-free products.

    I know how difficult it can be to commit to a gluten-free lifestyle change. Our relationship with food changes and so do our social interactions.  It can be more difficult to dine out or eat with friends and it takes more conscious menu planning.  However, the positive impacts of going gluten-free on our health and on the planet can be astounding.

    By going gluten-free, you are inherently eliminating many processed foods from your diet and introducing a variety of whole foods.  By switching from wheat flour to flour made from almonds, quinoa, or buckwheat (among others) you enhance your intake of nutrients and minerals while reducing your carbon footprint. A win-win situation if I do say so myself!

    So for those of you who are new to being gluten-free, fear not!  The following resources will help you get the information and support you need, as well as show you a few of my favourite products that I am sure you’ll be happy with.

    Resources:
    www.celiac.com
    www.glutenfreemall.com
    www.americanceliac.org
    www.celiac.ca
    http://glutenfreenetwork.com

    Recipes:
    http://glutenfreegoddess.blogspot.com/
    http://www.julesglutenfree.com/
    http://www.elanaspantry.com/

    Gluten-free products I love:
    Kinnikinnick
    Gluten-Free Pantry/Glutino
    El Peto

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  • Gluten-free buckwheat crepes

    crepes.jpg

    Despite its name, buckwheat is neither a wheat nor a gluten.  Although it is commonly treated like a grass or a cereal, buckwheat is actually the fruit seeds from a plant, or an agricultural weed known as Fagopyrum esculentum.

    Buckwheat is a hearty whole food that can be grown in poor soil and weather conditions; it originated in Northern Europe and Asia.  In North America, we often find buckwheat ground into flour, which is an excellent alternative to wheat flour or other glutinous flours, such as spelt, rye, and kamut.

    Buckwheat is high in calcium and protein and can be found as a substitute for wheat in gluten-free beer, and its kernels, also known as groats, are an excellent substitute for rice or quinoa.  To top it all off, the hulls of buckwheat are commonly used as fillings for pillows, and as a renewable natural resource, this product is much more environmentally friendly than a synthetic poly-filled pillow.

    Most importantly though, buckwheat flour was the original flour used to make crepes.  So for a little gluten-free delight, give this recipe a try:

    Gluten-Free Buckwheat Crepes

    Ingredients (for 6 crepes):

    • 1/2 cup buckwheat flour
    • A pinch of sea salt
    • 1 tbsp arrowroot or quinoa flour
    • 1 lg egg
    • 1 cup of water
    • 1 tbsp unsalted butter

    Whisk the water, butter, and egg together and then mix with dry ingredients.  Set aside for 15-20 minutes.  Heat a pan and melt some butter. Once heated, pour some batter into the pan and rotate the pan to get the batter nice and smooth… you don’t want it to be too thick.  Return the pan to heat for a couple of minutes until the top is hard.  Flip the crepe over and let the other side brown.

    Serve this delicious treat up with your favourite fruit mixture, maple syrup, or chocolate sauce.  Enjoy!

     

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  • Hummus among us

    hummus

    If you’re always looking for a low-fat, high-protein, delicious, and versatile snack, then look no further.  Let us discuss hummus.

    With its main ingredients being chickpeas, tahini (crushed sesame seeds), garlic, and lemon juice, hummus is an excellent source of dietary fibre, protein, zinc, iron, and foliates. Combine hummus with vegetables, whether as a dip or on a salad, or as a spread on sandwiches.

    Hummus is a great, healthy alternative to other high-fat dips, dressings, and spreads like mayonnaise or sour cream.  As a plant-derived protein, it is also a sustainable source of protein to incorporate into your diet.

    Incorporating rich vegetable-proteins, such as chickpeas, into your diet is also a delicious way to reduce your carbon footprint.  So the next time you’re trying to think of a nice, light afternoon snack, try whipping out some corn chips to enjoy with a bowl of hummus.

    Buy or make?

    With its origins in the Middle East, pre-made hummus is sometimes available in food stores throughout North America.  However, it is also very simple to make yourself. Chickpeas, also known as garbanzo beans, can be bought pre-cooked and preserved in cans at most grocery stores.

    If you have a little bit more time and would like to avoid preservatives, chickpeas can be found in their raw form at most bulk-food stores and health food stores.  Soak these beans in water for 24 hours, then cook them for a couple hours and they are ready to go!

    For those of you with a green thumb, you can grow chickpeas yourself in your garden or in a sunny window.

    If you’ve never given hummus a taste, give it a try! You may be surprised at just how delicious a chickpea spread can be…

    Christie’s Lip-Smacking Hummus:

    Ingredients:

    • 2 cups of chickpeas
    • 1/3 cup water
    • Juice of 2 lemons
    • ½ cup tahini
    • 2 cloves garlic, crushed
    • ½ tsp. salt
    • Cayenne pepper
    • Fresh cilantro or parsley (optional)

    Directions:

    Mix all ingredients in a blender or food processor until smooth. Sprinkle with cayenne pepper, and cilantro or parsley.

     

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  • Almonds are good for the heart

    almonds

    Almonds, almonds, good for your heart, the more you eat the more you … lower your LDL cholesterol, improve your complexion and digestion, and reduce your risk of cancer.

    If you are looking for a simple and healthy snack while you’re on the run, then go on and grab a handful of almonds.  Once considered a food that is high in fat, research shows that this fat is monounsaturated, which actually helps reduce the risk of heart disease.

    Almonds are also high in protein, and jam-packed full of fibre, calcium, magnesium, potassium, vitamin E, and other antioxidants. And as a bonus, supplementing your diet with whole foods, such as almonds, is a delicious way to lighten your eco-footprint with less processing and packaging.

    Commonly referred to as a nut, almonds are actually the seed of a fruit native to the Middle East.  Almonds can be found year-round in grocery stores and markets worldwide as they are now cultivated along the shores of Europe, Africa, and most commonly in California.

    Popular almond forms and snacks

    The popularity of almonds is not limited to their raw form.  Known for their sweetness, almonds have been used for centuries in delectable desserts and baked goods. As they are low in carbohydrates, almonds can be made into flour, which is an excellent baking alternative, especially if you are sensitive to wheat or gluten-intolerant.

    Similar to soymilk, almond milk is becoming increasingly popular, especially for folks who are lactose-free or vegan.  Finally, an excellent alternative to peanut butter is almond butter, which is found to be less salty and, better yet, it can be eaten in places that are otherwise “peanut-free.”

    So, if you’re looking for a snack that’s nutritious and delicious, give almonds a chance.  Here are some quick and easy almond snack ideas:

    • Spread celery sticks or apples with almond butter.
    • Mix up raw almonds with pumpkin seeds, dried fruit, and other nuts.
    • Throw chopped almonds into a bowl of cereal or in a cup of yogurt.

    If you are looking for some almonds with a kick, try these tamari almonds…

    Tamari almond recipe

    Ingredients:

    • 2 cups whole almonds
    • ¼ cup tamari, soya sauce, or Bragg liquid soy seasoning (for a gluten-free alternative)
    • A squeeze of lemon juice
    • A pinch of cayenne pepper

    To prepare:

    Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Spread almonds on baking sheet and toast almonds in oven for 5 minutes.

    Remove the toasted almonds from oven and toss them with tamari, lemon, and cayenne pepper, and then bake for another 5-10 minutes. Turn off oven and let the almonds sit for another 10-15 minutes or until the almonds are dry.

    Enjoy! Serve to guests, give as a gift, or keep a secret stash at the office for those mid-afternoon snacks.

     

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